The 7 Best High-Fiber Snacks, According to a Dietitian

Though it might not be as trendy as some other nutrients, fiber is a critical part of a healthy eating pattern. It provides several benefits, like supporting healthy digestion, increasing beneficial gut bacteria, lowering the risk of chronic disease and even promoting healthy weight management. The 2020-2025 Dietary Guidelines for Americans recommend getting between 28 and 34 grams daily, but most Americans are missing the mark—with over 90% of women and 97% of men not getting the recommended amount of daily fiber.

Snacks are a great place to start if you're trying to up your fiber intake. High-fiber snacks can help you feel full and satisfied longer and keep between-meal hunger at bay. This is especially true when fiber is paired with protein and healthy fat, like in these snack ideas. According to our high-fiber recipe parameters, these dishes clock in at a minimum of 3 g of fiber per serving, which is about 10% of your daily needs.

Pictured Recipe: Peanut Butter & Pomegranate Toast

1. Whole Grains and Fruit

There are several ways to pair fruit and whole grains together for healthy, high-fiber snacks. For example, you can make baked oatmeal, overnight oats or whole-grain toast topped with fruit. Adding a fiber-rich spread like nut butter or seeds can boost the gut-healthy potential. Opt for high-fiber fruits like berries, apples, pomegranates, pears or bananas.

Pictured Recipe: Apple Pie Energy Balls

2. Energy Balls

Energy balls are like the no-bake cousin of granola bars. They're easy to make and combine several high-fiber ingredients like oats, nuts or nut butter, seeds, dried fruit and chia seeds. Bonus: They can be made ahead and are portable for something delicious and satisfying between meals. We have a wide variety of energy ball recipes, from Blueberry-Lemon to Peanut Butter-Chocolate, so you can choose flavors that meet your preferences.

Pictured Recipe: Black Bean Hummus

3. Veggie-Based Dips

From hummus to guacamole to salsa, many delicious veggie-based dips are perfect for snacking. Make a big batch at the beginning of the week so it's ready in a pinch when hunger strikes. Dipping with more vegetables or whole-grain crackers can up the fiber in your snack even more.

Pictured Recipe: Lemon-Parm Popcorn

4. Popcorn

Did you know that popcorn is a whole grain? Due to its high fiber content, popcorn is one of the best snack options for weight loss if that's your goal. Add spices, herbs and seasonings to amp up the flavor and make this snacking favorite even more fun. It's great for when you want a lower-calorie snack with a large serving size.

Pictured Recipe: Really Green Smoothie

5. Smoothies

Smoothies are not just for breakfast—they make great snacks too. You can easily add lots of high-fiber ingredients like fruit, vegetables, greens and chia seeds. Get creative with what you have on hand and experiment with new flavors to help keep it exciting. And if you want to prep ahead, we even have some Make-Ahead Smoothie Freezer Packs that are perfect for grab-and-go.

Pictured Recipe: Everything-Seasoned Almonds

6. Spiced Nuts

Nuts are packed with fiber and offer many health benefits, including promoting heart health, reducing diabetes risk and fighting inflammation. Adding herbs, spices and aromatics can make eating regular nuts more flavorful and interesting. Plus, it makes it easy to customize to your—or your family's—preferences for a snack everyone will look forward to.

Pictured Recipe: Chai Chia Pudding

7. Chia Pudding

Chia seeds might be small, but they pack a punch when it comes to nutrition. Just 1 ounce (2 tablespoons) of chia seeds contains a whopping 5 g of protein, 9 g of heart-healthy fat and 10 g of fiber, per the USDA. That's nearly 35% of your daily fiber needs! Plus, they provide impressive health benefits like promoting heart health, reducing inflammation, helping lower cholesterol and supporting healthy blood sugar control. Not to mention, they're super versatile. Enjoy them mixed with your favorite milk or milk alternative to make a high-fiber chia pudding—or simply add them to water and a splash of lemon juice for a riff on our Healthy Gut Tonic with Chia (which is a great recipe for helping you stay regular!).

The Bottom Line

Fiber is a super important nutrient that most are not getting enough of. Add one—or two—of these tasty, customizable snacks to your day to increase your fiber intake. With ingredients like whole grains, chia seeds, fruit, nuts and legumes, these snacks are healthy and delicious and offer some serious staying power to keep between-meal hunger at bay.