Between meetings and daily commutes, we often turn to cookies or ultra-processed bars to satisfy a little hunger. The problem ? These products are often low in fiber… while the World Health Organization (WHO) recommends consuming at least 25 g of fiber per day to promote good digestion and energy. Focusing on snacks rich in fiber, prepared with only three ingredients or less, can make all the difference.
The culinary magazine EatingWell has selected 13 easy-to-make snacks. Each contains a maximum of three main ingredients (excluding salt, pepper and oil) and provides at least 3g of fiber per serving. According to EatingWell, the jar combining cottage cheese and chickpeas even provides up to 20 g of protein and 5 g of fiber. For its part, the GreenChoice site points out that around 95% of the population does not consume enough fiber on a daily basis. These snacks make it possible to fill part of this deficit.
Why these fiber-rich snacks are good
Dietary fiber plays an essential role in the body. They promote regular intestinal transit, nourish the microbiota, participate in the regulation of blood sugar and cholesterol, while prolonging the feeling of satiety. This is what ViralMag points out, based on WHO recommendations. According to
Le Corner Frais, a snack can be considered rich in fiber when it provides approximately 3 to 5 g per serving. By integrating two of these snacks into the day, it is therefore possible to easily add at least 6 g of fiber to your diet, without significantly changing your eating habits.
13 High-Fiber Snack Ideas With Three Ingredients or Fewer
On the sweet side, Puffed Quinoa Crispy Bites simply combine puffed quinoa and almond butter for a crunchy snack rich in plant-based protein. Wholemeal toast topped with peanut butter and pomegranate seeds, popularized by Padma Lakshmi in EatingWell, advantageously replaces jam with fresh fruit. The selection also includes raspberry, chia seed and chocolate bites, oven-dried strawberries, a smoothie made with frozen fruit, juice and yogurt, a banana with peanut butter and shelled hemp seeds, and a jar of cottage cheese topped with peaches or other fruits.
For fans of salty snacks, whole almonds offer a crunchy and flavorful option. Baked Kale Chips transform simple kale leaves into light, crispy bites. Homemade microwave popcorn is also a good source of fiber thanks to whole corn. Finally, roasted chickpeas with spices, the jar of cottage cheese with chickpeas or the combination of guacamole, red pepper and cheddar complete this selection offered by EatingWell.
How to make your own fiber-rich snacks
To easily create your own fiber-rich snacks with three ingredients or less, rely on a simple formula. Start with a base naturally rich in fiber: a whole fruit, raw vegetables, chickpeas, popcorn or wholemeal bread. Then add a source of protein or good fats, such as cottage cheese, natural yogurt or oilseed butter. Finish with an ingredient that provides additional flavor and fiber: chia seeds, flax seeds, aromatic herbs, lemon or cocoa.
The trick is also to prepare some snacks in advance for the week: roasted chickpeas, plain popcorn or portions of cottage cheese with fruit. By gradually increasing your fiber consumption, your body adapts more easily and the digestive benefits are quickly felt.