Fiber-rich snacks can help to relieve constipation, and keep your weight under control by adding bulk and increasing the feeling of satiety. Fiber binds excess fats in the intestine, lowering the amount of cholesterol your body absorbs, and slowing down the absorption of sugars, smoothing the peaks and valleys of blood sugar levels. Make healthy and tasty fiber-rich snacks from vegetables, fruits, berries, nuts, seeds, whole grains and legumes.
Whole Grains
Whole grains are rich in soluble and insoluble fiber. Oatmeal with berries is a nutritious, high-fiber snack. Low-sugar bars and oatmeal cookies made with whole grains may work better for children and teenagers. Muesli is a mix of whole grains, dry fruits, nuts and seeds. You can make a delicious snack adding some muesli on natural yogurt, cooking it like oatmeal or eating it as it is with milk. Dates and raisins are healthy, fiber-rich sweeteners.
Fruits and Berries
Fruits have both insoluble and soluble fiber. Fruit skins have many vitamins and minerals in addition of insoluble fiber. The insides of the fruits have mostly soluble fiber. Some of the fiber-rich fruits are apples with 2.7g fiber, and bananas and pears with 2.4g of fiber per 100g of food. Plums, peaches, oranges and grapefruits are also rich in fiber. You can use whole fruits make a smoothie, or a fruit sauce to add in your oatmeal, yogurt or any other food instead of jams and jellies. Buy organic fruits so you can eat the skins. Blueberries and raspberries are an excellent fiber rich snack with 4g of fiber per 100g of fruit, eaten fresh from the bush, frozen or dried.
Vegetables
Eat high-fiber vegetables raw with a dip, blended in smoothies, in salads or cooked for a healthy snack. Eating raw will preserve most of the nutrients. Cabbage, onion, cauliflower, and broccoli may cause some discomfort, if you are not used to eating them raw. Carrots have 5.7g of fiber, spinach 4.1g and potatoes 3.2g of fiber per 100g of food. Green peas have plenty of fiber and are gentler to the digestive system when eaten raw.
Seeds, Nuts And Legumes
In addition of being rich in fiber, legumes, seeds and nuts are a great source of protein and essential fatty acids. Almonds have 11g and flaxseeds have 22g of fiber per 100g. Mix together walnuts, raisins and dried fruits for a fiber-packed snack. Beans and lentils have 8g of fiber per 100g. Use cooked lentils, kidney or lima beans in soups or salads.
Considerations
Keep in mind that adding too much fiber, too fast can cause problems like bloating, cramping and gas. Give your digestive system time to get used to the increased amount of fiber. Recommended amount of fiber for healthy adults is 25 to 40g daily. Listen to your body, and always consult your health care provider before making drastic changes to your diet.
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