Snack Foods High in Fiber

Smart snacking is an important part of a healthy diet and should be incorporated into your daily meal plan. Adding high fiber, calorie-controlled snacks to your day may offer health benefits such as weight control, filling nutrient gaps, enhancing energy, helping maintain mental function and keeping blood sugar levels steady. High fiber foods must offer at least 5 grams per serving. The recommended adequate intake level for dietary fiber for adults is 14 grams per 1,000 calories, or at least 20 grams daily according to the Institute of Medicine's Food and Nutrition Board.

Whole Grains and Seeds

Whole grains provide loads of dietary fiber. According to the USDA National Nutrition Database for Standard Reference: Dietary fiber data source, popcorn is a actually a high-fiber whole grain; about four cups of light microwave popcorn offers approximately 5 grams of fiber. An entire whole wheat pita also offers about 5 grams of fiber. Make your own chips by slicing the pita in wedges, brushing it with olive oil, seasoning it and baking on a cookie sheet in the oven until crisp.
Triscuits are a good choice for a cracker as six crackers provides about 1 gram of fiber. Nabisco has come out with a new cracker, Wheat Thins Fiber Selects, which provides 5 grams of fiber for one serving (about 7 crackers). Sesame seeds are tasty, full of minerals, and make a portable snack. A quarter-cup serving offers over 4 grams of dietary fiber. Cereal and granola bars are another choice. There are many varieties on the market but the Fiber One bar, made by General Mills, is the highest in fiber, providing 9 grams per bar.

Fruits and Vegetables

Fruits and vegetables are always a good source of dietary fiber. Apples and pears are especially fiber-rich, providing 4 grams of fiber each for a medium-sized fruit. Berries are high in fiber as well, particularly raspberries which offer 8 grams of fiber per cup. Dried fruits are another fiber-rich choice. Prunes offer 3 grams of fiber per 1/2-cup serving while the same amount of raisins provides over 4 grams of fiber. Just three dried figs provides over 10 grams of fiber. A 3/4-cup serving of fresh, cooked broccoli provides 7 grams of fiber. A medium Russet (baking) potato or a small sweet potato each offer about 5 grams of fiber (with skin). All values are according to the USDA National Nutrition Database for Standard Reference: Dietary fiber data source.

Soy Products, Legumes, and Beans

Soybeans, or edemame, are a high-fiber legume. Try them steamed with a bit of sea salt. A 1-cup serving provides over 10 grams of dietary fiber. Because they are vegetable and bean based, veggie burgers or patties are typically high in fiber. One patty (most brands) offers about 5 grams of fiber. A 1/2-cup serving of roasted soy nuts provides 7 grams of fiber. Peanuts are considered high-fiber. Each tablespoon offers about 1.1 gram of fiber while 1/2-cup serving of green peas (another legume) offers 9 grams of fiber. Beans are extremely high in fiber. Bean dips are a great high fiber snack. For instance, hummus (made from chickpeas) is a popular topping and/or dip. Each tablespoon offers 1 gram of fiber.