Even though you eat fruits and vegetables, your fiber intake often remains below the recommendations? You are not alone. Less than half of Americans achieve the recommended 25 to 34 grams of fiber each day, and the situation is not much different in Europe. However, what happens between meals, in terms of snacking, can really tip the scales in the right direction. These 8 doctor-recommended snacks will help you meet your fiber intake each day, while still enjoying yourself.
Why aim for high-fiber snacks every day?
Fiber is a bit like the “unsung hero” of our plates. “Fiber helps stabilize energy by slowing the rate at which carbohydrates are broken down and absorbed“, explains Dr. Drew Hemler, quoted by EatingWell. “Instead of a quick spike and crash in blood sugar, you get a gradual release of energy that helps you stay alert and satisfied between meals“.
When we know that fiber supports metabolic health, helps prevent obesity and diabetes, while protecting the heart, brain and intestinal microbiota, aiming for these 25 to 34 grams per day becomes a real well-being goal. The problem is that the meals are not always enough to reach this quota. Sneaking one or two healthy snacks rich in fiber into the day then becomes a simple gesture to fill the gap without changing your entire eating habits.
8 easy-to-prepare high-fiber snacks
Dietitians have rightly focused on “smart” snacks: each snack provides at least 4 grams of fiber per serving, sometimes much more, by combining several necessary nutrients. The result is snacks that really quell hunger, support blood sugar levels and remain easy to prepare, even with a busy schedule.
The popcorn
First unexpected ally, air-popped popcorn. In the plain version, three cups provide around 4 grams of fiber; adding a tablespoon of nutritional yeast, which adds 1 gram of fiber and more than 300% of the daily value of vitamin B12, results in a big, crunchy and filling bowl. “This combination is crunchy, flavorful and meets nutritional needs with a source of fiber, protein and a boost of B12 from nutritional yeast“, emphasizes dietitian Lauren Manaker.
Improved prunes/dates
Another indulgent idea is prunes in a sandwich with peanut butter: four to five prunes provide about 3 grams of fiber, and a tablespoon of peanut butter or your favorite nut butter adds another 1 gram, for a snack with about 4 grams of fiber. “Soft, chewy and creamy, this snack is a source of fiber, healthy fats and bone-supporting nutrients like boron and vitamin K from prunes“, says Lauren Manaker.
If you have a peanut allergy or prefer, two pitted dates offer 3 grams of fiber, and a tablespoon of almond butter adds just under 2 grams. “This combination also provides potassium, magnesium and healthy fats“, says Hemler.
Savory toast
As for toast, an avocado toast on a slice of wholemeal bread, garnished with a third of crushed avocado and a tablespoon of hemp seeds, provides around 6 grams of fiber, with the bonus of vegetable proteins and omega-3s.
Pear-ricotta
For a more “dessert” snack, the pear with ricotta and walnuts hits the spot: a cut pear, a little ricotta, a few chopped walnuts, possibly a pinch of cinnamon and a drizzle of honey, and the pear plus walnuts already provide around 7 grams of fiber, in addition to calcium, protein and omega-3 beneficial for the heart.
Salty crackers
Another very practical combo is whole grain crackers with hummus and cucumber: by choosing a whole grain cracker with at least 3 grams of fiber per serving, then adding 2 tablespoons of hummus and a small sliced cucumber (3 grams of additional fiber), you arrive at around 6 grams of fiber, with protein, iron and B vitamins to boot.
The little “Mexican” wrap
Mini-meal lovers will also appreciate a small black bean and salsa wrap: a whole grain tortilla provides 4 grams of fiber, a quarter cup of crushed black beans another 4 grams, and a quarter cup of salsa about 0.5 grams, or almost 8.5 grams of fiber in the hand, plus protein, iron and vitamin C.
The sweet mini bowl
Dairy products are not left out with Greek yogurt or Greek-type yogurt, transformed into a real fiber bomb thanks to a cup of berries and a tablespoon of chia seeds. Raspberries contain around 8 grams of fiber per cup, blueberries around 4 grams, and a tablespoon of chia seeds adds 3 more. Depending on the red fruits chosen, this bowl can therefore provide between 7 and 11 grams of fiber, while providing up to 25 grams of quality proteins and probiotics for intestinal health. “It’s a soft, creamy snack that’s also a source of protein and antioxidants“, says Manaker.
The edamame bowl
For those days when everything is moving too fast, a simple bowl of steamed frozen edamame, topped with a little sea salt, makes a snack ready in minutes: one cup provides 8 grams of satiating fiber and 18.5 grams of protein, plus iron and electrolytes like potassium, magnesium and sodium, ideal after exercise.
How to incorporate these fiber-rich snacks into your day?
These fiber-rich snacks fit easily into any routine: popcorn for a night in front of a movie, avocado wrap or toast as a mini-breakfast or late-morning snack, berry yogurt as a snack, prunes or dates with nut butter as an office snack, edamame or hummus crackers to go.
Dietitians also encourage thinking outside the box by combining everyday, practical and fun foods with slightly more creative seasonings or garnishes, such as chili flakes, a “bagel” mix or a pinch of cinnamon. With a little anticipation, these snacks become a simple and delicious way to really increase your fiber intake day after day.