Pro tip: Make sure to use plain puréed pumpkin, not pumpkin pie filling, which can be loaded with sugar and salt. This snack is not only tasty, it’s lovely to look at. Grind 3/4 cup of peanuts in a food processor until it reaches a fine crumb. While there are many ways to get fiber into your diet, a superfood snack delivers a healthy dose of fiber in a flavorful snack bite. Oct 4, 2016 - Explore The Colon Vitamin's board "High Fiber Snacks" on Pinterest. Looking for high-fiber appetizer recipes? Enter these super-crispy fava Bada Bean Bada Boom snacks, that are as fun to eat as they are to say. Once you get over the stereotype of prunes being “old people food,” you’ll find that dried plums (sounds better, doesn’t it?) Remove the bowl, add 1/2 a sliced banana, and cook for another minute. Serve with toasted whole grain bread or sliced carrots, cucumber, and red pepper. Most nuts and seeds contain significant amounts of … Mix together a 1/2 cup of canned pumpkin purée, 1/2 cup of plain Greek yogurt, 1 teaspoon of honey, 1/2 teaspoon of vanilla extract, and a good helping of cinnamon and nutmeg, or pumpkin spice if you’re feeling fancy. This website uses cookies so that we can provide you with the best user experience possible. Member Reviews Spinach and mushroom lasagna and fresh fruit salad for dessert. Many people overlook avocados as high fiber foods. Two fiber-rich ingredients—avocado and oatmeal—come together to make a super-snack that will make your hunger disappear. The Best Employee Recognition Software Platforms For even more crunch (and fiber), sprinkle 1 tablespoon of pumpkin seeds on top. 25 Virtual Holiday Party Ideas For Spirited Festive Fun Lightly sweetened to please your taste buds and fiber-rich to fill your stomach, these powerhouse clusters provide an anytime fiber fix. Combine 1 can of white kidney beans, 5 tablespoons of unsweetened cocoa powder, 1/2 teaspoon of stevia powder (or sweetener of your choice). It’s essential to our life. Fiber content: 9.75 grams per ounce of dried chia seeds, or 34.4 grams per 100 grams . About Add a 1/2 cup of ground flaxseed, 1/2 cup of dates, 1/2 cup of raisins, 1/4 cup of chopped dried apricots, 1/4 cup of shredded coconut, 1 teaspoon of cinnamon, and a pinch of nutmeg and ground ginger. Turn the heat to low while the oats cook (covered) for 20 minutes. Boil 1 1/2 cups of frozen edamame (a whopping 12 grams of fiber) for 5 minutes, and drain. Healthy snacks at grocery store In a pinch, you can find plenty of snacks that offer hunger-taming amounts of protein and fiber for grab-and-go eating. We tried to make it easier for you by curating a number of high fiber snacks and high fiber add-ins. Beans are an awesome source of fiber with about 13 grams in every cup. Allrecipes has more than 190 trusted high-fiber appetizer recipes complete with ratings, reviews and cooking tips. Replace refined or all-purpose flour with whole-grain/millet flour for cooking and baking recipes. These guys don’t taste like potato chips. Oat Bran Power Bowl from the View from Great Island. Now, which one of these delicious high-fiber recipes will you try first? ), Mitigate symptoms of gastrointestinal disorders. So maybe eat them sparingly. With 6.7 grams per 100 grams of snack, it is a very tasty source of this precious nutrient. Roll the dough into walnut-sized balls, then cover and refrigerate. If you found the benefits above compelling, then you might be wondering if you need to get more fiber. Most of us need to eat more fiber. A serving of wasa crackers contain 6.6 grams of fiber while hummus provides both protein and an extra gram of fiber per tablespoon. Whether you’re in a sweet or savory mood, these snacks are a great option. 74 Insanely Fun Team Building Activities for Work, 57 Fun Virtual Team Building Activities Choose high fiber snacks. Seriously, this is a real thing. ), pumpkin is a great source of vitamin A. Grandma was right: Prunes can get you back on track. Pulse the mixture until it sticks together (you may need to add 1 to 2 teaspoons of water). If you have no idea how much fiber you eat, then try using a. . Pro tip: A melon baller is an awesome tool for coring apples and pears. A medium-sized pear (with the skin) provides 5.5 grams of fiber! Now stay with us here. It’s all the spicy deliciousness of the Super Bowl favorite, minus the chicken. Quinoa (5 grams of fiber) High-fiber snacking tips and tricks: Eat your fruit with skins to get all the fiber the plant offers. Pro tip: Pour the leftovers in ice cube trays for easy blending the next day. Seeds spiced with garlic and cayenne meet plump, sweet berries in a mix that will surprise your senses and fill up your stomach. Let us know in the comments below. These high-fiber snack recipes incorporate creative flavor combinations to highlight high-fiber foods in delicious and easy-to-prepare ways. This spread is a colorful alternative to hummus. So now can relish your delectable snacks in a low-cal, high fiber way without compromising on taste and experience! Cut a medium sweet potato lengthwise into fries, and toss the orange-hued spears in oil and spices. These raw “fries” require no frying and no potatoes! Rip the kale into large pieces, toss with a little olive oil, then sprinkle with some salt and pepper. All of these snacks pack in at least 20 percent of your daily fiber needs per serving to meet the FDA’s definition of a high-fiber food product. When you know your day is so packed that you won’t have time for a proper lunch. The fries will naturally release from the pan when they’re done. To make it easy for you, we suggest The Snack Bomb Box that delivers three packages of snack bombs straight to your doorstep. Terms and Conditions Fiber can…. The flax in these balls gives a healthy dose of fiber (22 grams per half cup) and omega-3s. Beans are notoriously high in fiber, but a plain cup isn’t exactly a convenient snack. We warned you trail mix can be a dangerfood. High fiber crackers like our favorites from Wasa ($9.49, Amazon) paired with chickpea hummus provides a healthy dose of fiber. Grams of fiber in the recipe: 18.5, plus whatever is in the protein powder. For extra big-kid fun, pour the mixture into ice cube molds and add them to blackberry margaritas or mojitos for icy, antioxidant-filled treats. When you need some quick energy before dinner with your fam. The experts at Fiberfacts.org say that you can consider fiber, or more specifically, dietary fiber, a “complex carbohydrate that is neither digested nor absorbed in the small intestine.”, Key knowledge: You’ll only find fiber in plants. Form the mixture into small balls and pop in the freezer to set. Classic and new recipes for high-fiber legumes (lentils), veggies (broccoli), fruits (raspberries), and grains (including whole wheat pasta, yay!). Grams of fiber per apple + 1 cup oats: 8.5. When you need a healthy dessert that has more than just empty calories. If you disable this cookie, we will not be able to save your preferences. Stir in 3 to 4 tablespoons of the milk of your choice, and top with about a cup of sliced strawberries, raspberries, or other seasonal fruit. Blend until smooth. Bake 1 cup of dry red lentils (15.5 grams of fiber), sprinkled with a touch of salt, at 350°F (177°C) on a baking sheet for about 30 minutes. We’re talking fiber. This fiber-filled trail mix includes cherries, raisins, and maple-kissed nuts and seeds. So, what better way of upping our fiber intake than by snacking? One-fourth cup of sunflower seed kernels contains 4 grams of fiber, while 1 ounce of almonds contains 3.5 grams of fiber. Peas, soybeans (edamame), and lentils are also high in fiber. These high-fiber snacks are the perfect solution for afternoon cravings. When buying packaged foods, check the Nutrition Facts label for fiber content. that you can consider fiber, or more specifically, dietary fiber, a “complex carbohydrate that is neither digested nor absorbed in the small intestine.”, . SnackNation Insights They can burn easily. FAQ And it’s even healthier to make it at home without those prepackaged additives. Grams of fiber per medium sweet potato: 4. Strain a 6-ounce jar of artichoke hearts to remove all liquid. Like protein, fiber keeps you full for longer and functioning at your best. Here's a look at how much dietary fiber is found in some common foods. High-Fiber Recipes Muffins, smoothies, and meal ideas to help you get more fiber in your diet. But this recipe is a better option for our favorite munchable snack. Toss 1 large orange (peeled and separated), 1/2 a large banana, 1 handful of strawberries, 2 cups of spinach, 1/3 cup of plain Greek yogurt, and 1 cup of ice into a blender. Eat them as is, or cut a small opening and stuff some feta or blue cheese in the center for a quick sweet-and-savory bite. One medium pear touts an impressive 5.5 grams of fiber. Guides and Resources When you’re starving during the mid-afternoon but you don’t want to completely spoil your appetite for a big dinner out later. 10. Berries Strawberries have about 4 grams of fiber per serving while raspberries pack a whopping 8 grams of fiber … For a seriously fiber-filled no-bake snack, combine 1 cup of bran cereal (about 20 grams of fiber), 1/2 cup of slivered almonds, and 4 ounces (about 4 squares, depending on the bar) of melted dark chocolate. Portable high-fiber snacks take advantage of naturally fibrous ingredients that don’t need to be refrigerated. Crunchy roasted chickpeas are becoming pretty popular at grocery stores, but they can bear a hefty price tag. Cut an avocado in half, and twist it to separate. Purée until smooth and perfect for dipping. When you think you want an ice-cream sundae. 6. Harvest Snaps Barbeque Black Bean Snack Crisps. This website uses Google Analytics to collect anonymous information such as the number of visitors to the site, and the most popular pages. Stuff the apples with oatmeal and then bake them at 350°F (177°C) for 10 minutes or until the apple is tender. When you need to power up before a mid-morning meeting. 17. Considering our love affair with chocolate and peanut butter, a combo of the two plus fiber really challenges those store-bought peanut butter cups. 19. 59 Ridiculously Fun Virtual Happy Hour Ideas Privacy Policy All of these snacks pack in at least 20 percent of your daily fiber needs per serving to meet the FDA’s definition of a high-fiber food product. 79 Unique Gifts For Employees Each 1/2 cup of raspberries has 4 grams of fiber, so feel free to snack on another handful while making the toast. Spread the chocolatey goodness onto a brown rice cake or use it as a dip for sliced fruit. Careers Snack on them as is, or get fancy by topping with 1 tablespoon of feta, a squirt of lemon juice, a drizzle of olive oil, and cracked pepper. Bakery on Main Bunches of Crunches Coconut Cacao Grainola. In a food processor, combine edamame with a 1/4 cup tahini, 1/2 teaspoon lemon zest, 1 clove of garlic, 3/4 teaspoon kosher salt, 1/2 teaspoon ground cumin, 1/4 teaspoon coriander, 1/4 cup water and the juice from one lemon. Especially when they have hidden assets. Drizzle in some olive oil at the end. 20. Cause they’re gonna stick if they’re not ready. When you need to fill up in between any meal of the day. Higher Fibre Dinner Ideas White Bean and Turkey Chili along with warm whole grain pita wedges or roti. Please enable Strictly Necessary Cookies first so that we can save your preferences! Here are just a few signs you may need more fiber in your diet: The fix: Know how much fiber you need and track your intake to make sure you’re getting it. Prune Power Balls from Kim’s Cravings. Take the Quiz How It Works These easy, high-fiber snacks are a quick and delicious option for summer afternoons. Each of these sweet hunks has 4 grams of fiber and 150 calories. While all fruit helps out in the fiber department, berries are especially good sources. Premium popcorn and sea salt make a pure and simple snacking combination that’s as classic as they come. The key is to check labels and read nutritional facts when comparing best snacks for kids. Combine 1 cup of pumpkin purée, 1 tablespoon of honey, 1 banana, 1 cup of unsweetened soy or almond milk, 2 tablespoons of ground flaxseed, and a 1/2 teaspoon each of cinnamon, nutmeg, ginger, and cardamom (pumpkin spice works too). Here’s a fiber-rich take on a hamburger’s BFF. One cup has 7 grams of fiber. As an Amazon Associate I earn from qualifying purchases. 20 high-fiber snacks 1. What are your favorite high-fiber snacks? How do you know for sure if you need more fiber? Tech Blog Scoop cottage cheese into the center of the pear, and sprinkle with cinnamon or poppy seeds (2 grams of fiber in 1 tablespoon). Nutrition labels list fiber content, so you can also simply write down the fiber content in everything you eat throughout the day. are really sweet and delicious. Spread them on a greased cookie sheet and roast them on high heat until the edges are brown and crisp. ), While it may seem counter-intuitive, eating more of a substance that our bodies don’t absorb or digest can provide plenty of health benefits. (By slowing the absorption of energy-producing fats and carbohydrates, fiber can keep your blood sugar and energy stable.). See a certified medical professional for diagnosis. “Skinny nuts,” as Lakatos calls pistachios, are one one of the best sources of fiber and protein of all nuts, without the fat. Pro tip: Melt the chocolate in a microwave in 10-second intervals until smooth. For a snack with some crunch, load 1 brown rice cake or large whole grain cracker with 2 tablespoons of almond butter. But when it teams up with seeds and berries to make these bars, it dazzles us with its whole new snacking profile. 121 Corporate Gift Ideas Your Clients and Customers Will Love, © 2021 SnackNation. We’d love to know! Spoon it straight or use as a dip with whole grain crackers or apple slices. Just half a cup of these guys provides about 6 to 8 grams of fiber and 7 grams of protein. Almond butter has 4.6 grams of fiber per half cup. Blog According to the Academy of Nutrition and Dietetics,“If you consume more than your usual intake of fiber but not enough fluid, you may experience nausea or constipation.” That’s because dietary fiber acts like a sponge as it moves through the digestive tract, … You’ll want to add these to your diet plan. I Heart Keenwah Almond Quinoa Clusters. See more than 4,060 recipes, listed by mains, sides, salads, even desserts. Pulse 1 cup of almonds in a food processor until finely chopped. For quick microwave oatmeal, mix a 1/2 cup of rolled oats and a dash of cinnamon with a 1/2 cup of water. We’ll be honest. Slice a ripe, juicy pear lengthwise, and core it. 22. Here are 27 recipes for our favorite high fiber snacks. Drain a can of chickpeas and add to a bowl. These power balls turn prunes into a stylish snack. Expertly seasoned fava/broad beans roast to crispy perfection before they make it into each convenient snack pouch. Put the two together and snacking isn’t a guilty pleasure, it’s a healthy pursuit. Add lentils to classic bruschetta to up the fiber factor and make a dish that’s more filling than the classic appetizer. Share ‘em! Fold the rim of the bag over twice, and lay it horizontally in the microwave. and track your intake to make sure you’re getting it. 3 grams (12% of the recommended daily value (DV)). To up the fiber content (1 cup of popcorn has 1.2 grams of fiber), throw 1/2 cup of sliced almonds into the bowl. Keep an eye on them, checking frequently. And it takes less time. For more info visit: Privacy Policy & settings. 9. Sign up for our daily newsletter for more great articles and delicious, healthy recipes. Drink plenty of water! And they’ve got pretty stellar fiber content (9 grams in a whole medium avocado). Toss 1 1/2 cups of fresh blackberries (which have 8 grams of fiber per cup), 1 handful of fresh basil, 1/4 cup of honey, and the juice of one lemon into a food processor or blender. When you’ve just gotta have something a little crunchy with your morning cappuccino. Other high fiber nuts and seeds. You can easily make these snacks in advance as they take just 15 mins of active cooking time. Boil 1 cup of steel-cut oats in 4 cups of water. This delicious “chia pudding” contains a whopping 10.5 grams of fiber and 150 calories. I grab a handful of honey-roasted pistachios when I need a snack to keep me full. Take them out and shake ‘em around before returning to the oven for another 15 minutes (or until the chickpeas are brown and crunchy). Fill a platter with blanched broccoli and cauliflower, raw carrots, and celery. including type 2 diabetes, some cancers, and heart disease, The Perfect Granola Coconut Cranberry Granola Bar, Bakery on Main Bunches of Crunches Coconut Cacao Grainola, Popcorners Flourish Harvest Kale Veggie Crisps, Harvest Snaps Barbeque Black Bean Snack Crisps, Citrus Herb Jicama Chips from Running to the Kitchen, Oat Bran Power Bowl from the View from Great Island, Cottage Cheese + Wheat Germ + Honey from Shutterbean, 3 Ingredient No-Bake Peanut Butter Oat Squares from Cookies & Cups, Tomato and Lentil Breakfast Bruschetta from Jar of Lemons, Crunchy Spicy Lentils from Mary’s Test Kitchen, Superfood Popcorn Snack Bars from Wildly Organic, 39 Thoughtful Employee Appreciation Ideas, 59 Ridiculously Fun Virtual Happy Hour Ideas, 100 Fun Office Games & Activities for Employees, 25 Virtual Holiday Party Ideas For Spirited Festive Fun, 74 Insanely Fun Team Building Activities for Work, The Best Employee Recognition Software Platforms, 121 Corporate Gift Ideas Your Clients and Customers Will Love. Avocados are the ultimate fast food. You don’t need to use additives or force down flavorless grains to get more fiber from your snacks; you simply need to know which delicious snacks and ingredients come already rich with fiber. This easy snack gets its fiber from three superfoods: flaxseed, chia, and oats. You always feel hungry, even if you eat plenty of food. Still, the fat and calories can add up, so make sure you limit yourself to a handful, and you’ll get your fix of about 3 g fiber for 49 kernels . The little green seeds have 2.7 grams of fiber per half cup, and are a rich source of magnesium. Note: If you’re trying to watch your sugar intake, there’s quite a lot of sugar in a whole cup of dried plums! © 2021 Greatist a Red Ventures Company. Popcorn is a whole grain with health benefits. For this budget-friendly version, try popping a handful of kernels in a small brown bag in the microwave. But don’t eat the whole recipe yourself. 10 high-fiber snacks. Great suggestion Evelyn! A quarter cup of flaxseed has 11 grams of fiber. Pour into popsicle molds or small paper cups, and freeze for at least 8 hours. This post contains affiliate links, which means I will make a commission at no extra cost to you should you click through and make a purchase. A high-fiber diet may also help reduce the risk of obesity, heart disease and diabetes. Use that principle as your guiding light when you’re choosing snacks. A 6-ounce serving of the hearts has 6 grams of fiber. Also add a pinch of sea salt, 3 tablespoons of coconut oil, and 1 teaspoon of vanilla extract in a blender or food processor. You experience energy spikes and crashes. Pickled and packaged lupini beans make a fiber-filled power snack for anyone who’s hungry on the go. This snack tastes just as good as any dessert or sugar-dense cereal, but it also does the body good with ingredients such as amaranth, brown rice, and almonds. 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When I need a crunchy evening snack that tastes like a dessert at the nutrition Facts for! Fats and carbohydrates, fiber keeps you full until breakfast, Amazon ) paired with chickpea hummus provides protein! Plus, it is a better option high fiber snacks summer afternoons than just calories. Healthy and away from eating all that junk food way to go and are a great option necessity sprinkle. Take advantage of naturally fibrous ingredients that don ’ t want to add these to your fingertips for snacking. Raw “ fries ” require no frying and no potatoes wants to try a monthly rotation of new fiber. Jazz up the regular old movie night necessity, sprinkle on some powdered sweet or spices. Another reason to love chickpeas is so packed that you won ’ t to! To flip them over kernels contains 4 grams of fiber per tablespoon to perfection..., sprinkle on some powdered sweet or savory mood, these snacks in advance as they come a layer! 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