18 High-Fiber Snacks That Support a Healthy Gut

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Published on April 30, 2022

Reviewed by Dietitian

Jessica Ball, M.S., RD

caramel delight energy balls

Eating more fiber is one of the best things you can do for your gut, so these healthy snacks include at least 3 grams per serving to make it a flavorful endeavor. Ingredients like chickpeas, yogurt, bananas, oats and apples also bump up the gut health factor in these recipes, from freshly baked muffins to delicious creamy dips. Recipes like our Avocado Hummus and Caramel Delight Energy Balls are healthy snacks that are sure to keep you satisfied when hunger strikes.

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White Bean & Avocado Toast

Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.

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Avocado Hummus

This vibrant green hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.

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Carrot & Banana Muffins

Packed with flavorful and wholesome ingredients, these carrot-banana muffins make a good snack or breakfast.

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Caramel Delight Energy Balls

Think of these easy no-bake cookies as a healthy makeover of one of our favorite Girl Scout Cookies--chewy caramel, dark chocolate and toasted coconut come together with fiber-boosting oats instead of sugar and flour. And the best part? They take only 15 minutes from start to finish.

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Peanut Butter & Hemp Banana

Peanut Butter & Hemp Banana — Johnny Autry

Hemp hearts add texture and nuttiness to this easy three-ingredient snack. Either creamy or crunchy peanut butter works well here.

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Chickpea Snack Salad

Chickpea Snack Salad — Ted Cavanaugh

Take 5 minutes to toss together a fiber-rich chickpea and tomato salad for a satisfying snack.

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Apple Pie Energy Balls

Apple Pie Energy Balls — Andrea Mathis

These no-bake Apple Pie Energy Balls come together easily and will give your body the energy it needs to power through the afternoon.

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Rice Cake Snackwich

Rice Cake Snackwich — Ted Cavanaugh

Upgrade your rice cake snack with a schmear of almond butter and some sliced apple. This quick sandwich boasts 5 grams each of fiber and protein to help keep you satisfied.

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Pineapple Morning Glory Muffins

Pineapple Morning Glory Muffins — The Voorhes

These a.m. favorites are gloriously fruit-packed. Grating some of the pineapple incorporates it into the batter, helping to sweeten these muffins with less than half the sugar of similar recipes.

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Pesto & White Bean Stuffed Tomato

Pesto & White Bean Stuffed Tomato — Ted & Chelsea Cavanaugh

This simple 3-ingredient recipe is perfect for a light lunch or snack. Showcasing the midsummer flavors of fresh tomatoes and pesto, this recipe is delicious, nutritious and ready in just five minutes.

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Edamame with Ginger Salt

Edamame with Ginger Salt — Jerrelle Guy

Add zing to convenient frozen edamame with easy homemade seasoning. You'll have leftover ginger salt—try a sprinkle on steamed or roasted veggies.

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Roasted Buffalo Chickpeas

Soaking chickpeas in vinegary hot sauce gives them a mouthwatering tang before they crisp up in the oven. The result? An addictively crunchy snack that's actually good for you.

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Air-Fryer Crispy Chickpeas

Air-fried chickpea snacks are intensely flavored and incredibly crunchy. Drying the chickpeas is essential to a good crunch, so don't skip this step. If you have time, leave them out on the counter to dry for an hour or two before frying.

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Banana Protein Muffins

Banana Protein Muffins

These healthy banana muffins are packed with protein thanks to ingredients like peanut butter and Greek yogurt, while white whole-wheat flour gives them a fiber boost. Serve them for breakfast or for a grab-and-go snack.

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Almond-Honey Power Bar

Great for breakfast on the go! Golden roasted nuts, seeds and oats are enveloped by flavorful almond butter in these delectably chewy, no-fuss energy bars. Unrefined turbinado sugar adds a deep caramelly undertone. Feel free to use light brown sugar instead. Bars stored at room temperature will be softer than those that are refrigerated.

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Raspberry Yogurt Cereal Bowl

Raspberry Yogurt Cereal Bowl

For breakfast, snack or a healthy dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.

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Chocolate-Peanut Butter Energy Bars

Chocolate-Peanut Butter Energy Bars

Dates provide all the sweetness you need for these no-bake energy bars. Each square serves up a hearty dose of protein--thanks to peanut butter and peanuts--as well as fiber from rolled oats. Kids will love the chewy bites with crunchy nuts.

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Easy Black Bean Dip

Easy Black Bean Dip

This creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don't have the other spices on hand.

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