Fiber is a dietary nutrient essential for heart health, metabolism, healthy digestion, and more. But most people don’t get enough fiber. Fortunately, incorporating more high-fiber snacks and foods into your day is a simple way to increase your intake.
So, how much fiber should you be consuming per day? Here’s what’s recommended:
- Women aged 19 to 50 years old consume at least 25 grams of fiber per day
- Women aged 51 and older should consume at least 21 grams of fiber daily
- Men aged 19 to 50 should consume at least 38 grams of fiber per day
- Men aged 51 and older should consume at least 30 grams of fiber per day.
If you’re looking for some snack inspiration, here are seven delicious, high-fiber snack options that registered dietitians actually eat to help you reach your daily fiber intake.
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- Fiber content: 5 grams of fiber per third cup
- Why It’s Great: “The combination of fiber and plant-based protein helps promote fullness and steady energy,” Keri Gans, MS, RDN, author of The Small Change Diet, and podcast host of The Keri Report, told Health. “It’s shelf-stable, portable, and perfect for on-the-go snacking.”
- Pro Tip: Gans says this snack is ideal for keeping in your purse, car, or desk drawer for a fiber—and protein-rich snack when you’re on the go.
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- Fiber content: 6 grams of fiber per 1 medium apple and 1 tablespoon of peanut butter
- Why It’s Great: “This classic snack provides fiber from the fruit and healthy fat from the peanut butter,” said Gans. “It’s a simple, satisfying treat that can help curb hunger between meals.”
- Pro Tip: “It’s easy to slice at home for a quick, nourishing snack; you can also swap in a pear, when in season, for extra fiber and variety,” said Gans.
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- Fiber content: 8.5 grams of fiber per serving
- Why It’s Great: “This snack is so versatile—I throw in whatever raw or leftover veggies I have in the fridge,” Dina Aronson, MS, RDN, nutritionist and wellness consultant, told Health. “Hummus is packed with plant protein from the chickpeas and healthy fat from the sesame tahini, and pairs beautifully with fiber-rich tortilla (or flatbread) and veggies.”
- Pro Tip: “I like to squeeze on extra lemon juice for flavor and vitamin C, which helps the body absorb iron from the chickpeas and greens,” said Aronson.
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- Fiber content: 8 grams per serving
- Why It’s Great: “This snack satisfies a sweet craving without a single gram of added sugar, and keeps me full before my next meal,” said Aronson.
- Pro Tip: “Flaxseeds are an easy way to sneak in those hard-to-come-by omega-3s, and the oatmeal is pre-portioned and heats up in no time,” said Aronson.
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- Fiber content: 10.5 grams of fiber per bowl
- Why It’s Great: “This is my go-to savory combo: One-half cup of 2% cottage cheese paired with fiber-rich add-ins like 1 tablespoon of chia seeds, one-quarter of mashed avocado, and something crunchy such as 1 cup carrot sticks or fiber-rich crackers,” Samina Kalloo, RDN, CDN, and founder of Samina Kalloo Nutrition, told Health.
- Pro Tip: “One of my go-to strategies is having a fiber-rich snack between breakfast and lunch to keep me fueled and focused—and to help prevent the mindless grazing that can happen when your office is just steps from the kitchen,” said Kalloo. “Planning snacks and meals ahead makes a big difference.”
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- Fiber content: 17 grams of fiber per serving
- Why It’s Great: “Chia pudding is one of my favorite prep-ahead snacks,” said Kalloo. “I combine 3 tablespoons of chia seeds with 1 cup of unsweetened vanilla almond milk, plus a dash of cinnamon and vanilla extract for flavor. After mixing, I let it sit in the fridge for at least two hours or overnight. When ready to eat, I top it with one-half cup of berries or banana slices.”
- Pro Tip: “One way I make sure my snacks are packed with fiber is by prepping components ahead of time—it’s a simple strategy that helps me stay consistent during busy weeks as a working mom,” said Kalloo.”
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- Fiber content: 6 grams of fiber per 1 cup of slices
- Why It’s Great: “Jicama can be great on its own, but try adding a spritz of lime juice and tajin for an extra boost of flavor,” Kayla Farrell, RDN at FRESH Communications, told Health.
- Pro Tip: “Jicama’s slightly sweet flavor makes it versatile for both sweet and savory pairings,” said Farrell. “Try dipping it in a nut butter or hummus. Think of it as a root vegetable alternative to apple slices or celery sticks, but with more fiber.”
From whole-grains to fiber-rich fruits such as apples, high-fiber snacks are a great way to help you reach your recommended daily intake of fiber.
Fiber is an essential nutrient for heart health, digestion, and metabolism, so make an effort to add fiber-packed foods to each snack and meal to support your overall health.
