High fiber snacks
As we know, fiber is a very important nutrient for heart health and is also an important nutrient to support your digestion, control blood sugar, and help with weight loss, among other things.
If you read a nutrition label, a dietary fiber content of more than 10%, or 2 grams is considered a good source, and 20%, or 5 grams, and more is considered an excellent source. To reach the daily need of about 25 grams for women and 38 grams for men, it’s helpful to add in a snack between meals with 3 to 7 grams of fiber.
Below is a list of fiber rich snack suggestions to try!
- 2 slices of whole rye crispbread (brands like Finn Crisp, Wasa, Ryvita) + ¼ avocado + a whole tomato, sliced. Fiber: 7 grams
- 1/2 cup Greek yogurt + 1 tbsp chia or flax seeds + ½ cup mixed berries. Fiber: 7 grams
- ½ cup carrots + ¼ cup hummus. Fiber: 5 grams
- 1 empanada filled with beans and mixed vegetables. Fiber: 3 to 4 grams
- 1 medium banana + 2 tbsp almond butter. Fiber: 5.5 grams
- 1 medium apple + 2 tbsp peanut butter. Fiber: 6 grams
- ½ cup cottage cheese + ½ cup raspberries + 1 kiwi. Fiber: 6 grams
- 1 cup ceviche + 1 oz tortilla chips. Fiber: 6 grams
- ½ cup edamame beans + 1 orange. Fiber: 7 grams
- ¼ cup mixed nuts + ¼ cup raisins. Fiber: 5 grams
- 3 cups popcorn + ¼ cup trail mix. Fiber: 5-6 grams
- ¼ cup guacamole + 1 oz tortilla chips + ½ oz baby carrots. Fiber: 7 grams
- 1 arepa with black beans, mango, and avocado. Fiber: 7 grams
- 16 oz oatmeal and strawberry smoothie (batida). Fiber: 5 grams
