Most of us are aware of the many benefits of fiber, according to the 2020 International Food Information Council Food & Health Survey. The survey, which includes more than 1,000 Americans between the ages of 18 and 80, found that fiber sits in the top spot when it comes to the "perceived healthfulness" of certain aspects of food (think: probiotics, dairy or whole grains).
But despite fiber ranking first, the number of people who actually try to eat more fiber is down from the previous year.
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Eating enough fiber on a daily basis is a big problem for Americans — only 5 percent of us are meeting the recommended amount, per a January 2017 study in the American Journal of Lifestyle Medicine. We should be eating 25 to 38 grams per day, yet we're falling way short by getting around 16 grams a day on average, per the USDA.
To help solve this problem, we're sharing some dietitian-approved high-fiber snacks. Each snack below has more than 3.5 grams of fiber — FYI, that's typically the amount in a small apple. Keep these fiber-rich snacks in your back pocket for when you're in a pinch.
How We Chose
To choose the best high-fiber snacks, we first spoke with registered dietitians who pointed us to their favorite options and taste-tested some of these options.
We only considered snacks with more than 3.5 grams of fiber per serving to more easily meet your daily fiber requirements. To make sure we had the best and most diverse selection, we also considered:
- Nutritional values
1. The Ugly Dried and Sliced Kiwis
Per serving: 119 calories, 0 grams fat (0 grams saturated fat), 3 milligrams sodium, 29 grams carbohydrates (6 grams fiber, 11 grams sugar, 0 grams added sugar), 2 grams protein
This snack is just about 120 calories per serving and provides 6 grams of protein, which is compelling in and of itself, but what we also love the fact that it's upcycled fruit. What does that mean, exactly?
As the name suggests, the dried fruit actually comes from "ugly fruit," which is typically thrown out because we're less apt to buy fresh fruit that isn't aesthetically pleasing.
What's more, kiwis are a prebiotic, aka fuel for probiotics, according to a December 2017 study in the Institute of Food Science + Technology. The study found that the common green kiwi along with the golden kiwi (Zespri) both increased the number of beneficial bacteria in the gut.
Buy it: The Ugly ($4.99 per pack)
2. Bare Apple Chips
Per serving (Fuji and Reds Apple): 110 calories, 0 grams fat (0 grams saturated fat), 0 milligrams sodium, 27 grams carbohydrates (4 grams fiber, 20 grams sugar, 0 grams added sugar), 0 grams protein
You'll get 4 grams of fiber in each serving of these dried apple chips. Aside from being high in fiber, they're also very simply made, i.e. include minimal ingredients — only apples.
Pair them with a slice of cheddar cheese for some protein and a sweet and savory snack you'll look forward to.
3. Health Warrior 100-Calorie Chia Bars
Per serving (Dark Chocolate Cherry): 100 calories, 5 grams fat (1 gram saturated fat), 45 milligrams sodium, 16 grams carbohydrates (5 grams fiber, 3 grams sugar, 2 grams added sugar), 3 grams protein
Delicious? Check. Variety of flavors? Check. Fiber-filled and nutritious? Check and check. These chia bars check all of the boxes. There are more than 11 flavors including Acai Berry, Apple Cinnamon and Dark Chocolate Cherry.
They also provide 1,000 milligrams of omega-3s, which is about 60 percent of the daily value of alpha-linolenic acid (ALA). Omega-3s have a variety of health benefits, like supporting our mood and brain health.
Buy it: Health Warrior ($17.99 per 15-pack)
4. Brami Lupini Beans
Per serving (Sea Salt & Vinegar): 60 calories, 1 gram fat (0 grams saturated fat), 403 milligrams sodium, 5 grams carbohydrates (5 grams fiber, 0 grams sugar), 7 grams protein
Lupini beans: Where have you been all our lives? This once-overlooked legume is now a fan favorite, and for good reason. The amount of protein and fiber in each serving beats out most other beans and legumes (see below). They also have zero net carbs and a simple ingredient list.
Per 100 calories:
Buy it: Amazon ($14.99 per 8-pack)
5. Bada Bean Bada Boom Bean Snacks
Per serving (Sea Salt): 100 calories, 3 grams fat (0 grams saturated fat), 130 milligrams sodium, 15 grams carbohydrates (5 grams fiber, 1 gram sugar, 0 grams added sugar), 7 grams protein
Beans really seem to be having a moment. And the good news is, you don't have to just eat beans canned or cooked. Like the Brami Lupini Bean snacks, these snack packs are made of broad beans, also known as fava beans.
They come in many flavors, both savory and sweet. Sea Salt, Garlic & Onion, Zesty Ranch and more make these an easy swap for potato chips. You'll save about 60 calories and 7 grams of fat, while getting a boost of fiber (4 grams) and protein (5 grams).
6. Truth Bar
Per serving (Chocolate Coconut): 180 calories, 12 grams fat (9 grams saturated fat), 85 milligrams sodium, 26 grams carbohydrates (9 grams fiber, 5 gram sugar, 5 grams added sugar), 1 gram protein
Fiber is an important part of supporting gut health, but it's not a solo player. Probiotics and prebiotics can also play a role by encouraging a diverse gut microbiome. This plant-based bar is full of them and also contains coconut as the first ingredient and 9 grams of fiber per serving.
"I like this bar because it provides you with prebiotics and probiotics through clean, nutrient-rich ingredients," says Kimberly Gomer, RD, LDN, a registered dietitian and Director of Nutrition at Body Beauty Miami. "A single bar meets your daily recommendations for probiotics and omega-3 fatty acids while offering the fiber, prebiotics and antioxidants you need to establish a flourishing microbiome."
7. That’s It Probiotic Fruit Bar
Per serving (Fig): 70 calories, 0 grams fat (0 grams saturated fat), 0 milligrams sodium, 17 grams carbohydrates (4 grams fiber, 12 grams sugar, 0 grams added sugar), 1 grams protein
Given the importance of probiotic-rich foods for overall gut health, you might try to sneak them in at every opportunity. These fruit bars are one way — and they're a lot tastier than your typical probiotic supplements.
These bars come recommended by Lauren Manaker, RDN, LD, a registered dietitian and founder of Nutrition Now Counseling. "This bar is made with real fruit and boasts a whopping 4 grams of fiber per bar," she says. "It also contains a balance of both prebiotic fibers and probiotics, which is a key factor for supporting gut health."
8. NuGO Fiber d'Lish
Per serving (Cinnamon Raisin): 150 calories, 3 grams fat (0 grams saturated fat), 20 milligrams sodium, 31 grams carbohydrates (12 grams fiber, 10 grams sugar, 4 grams added sugar), 3 grams protein
Bars are the perfect snack to reach for on the go or when you're in a time crunch. They're usually mess-free and can be a quick source of energy, fiber and protein. This bar by NuGO is a perfect example, and it's vegan-friendly.
"Coming in at 12 grams of fiber, this vegan bar is a great source of gut-friendly fiber and often overlooked prebiotics," Gomer says. "Prebiotics are also a type of fiber that help soothe the digestive tract and regulate the gut — they may be one of the most important nutrients of all because they function as dietary fiber and they support probiotic bacteria in the gut."
9. The Only Bean Crunchy Dry Roasted Edamame Snacks
Per serving (Sea Salt): 100 calories, 4 grams fat (1 gram saturated fat), 150 milligrams sodium, 6 grams carbohydrates (4 grams fiber, 2 grams sugar, 0 grams added sugar), 11 grams protein
When you think of fiber-rich snacks, beans might not be the first thing that comes to mind. Sure, they're a great source of fiber, but they're usually incorporated into meals. That's why we like the novelty of these roasted edamame snacks by The Only Bean.
Each serving is only 100 calories yet packs 4 grams of fiber. Not to mention, they're a great source of protein with 11 grams per serving. The best part: This snack is made with just three simple ingredients: edamame beans, sea salt and soybean oil.
10. Crispy Roasted Chickpeas
Per serving: 142 calories, 5 grams fat (1 gram saturated fat), 304 milligrams sodium, 19 grams carbohydrates (5 grams fiber, 3 grams sugar), 6 grams protein
If you're looking for a clever way to eat more legumes, pop them in the oven for a savory but satisfying snack. This recipe has 5 grams of fiber and 6 grams of protein per serving. Plus, chickpeas are a great way to get more of other beneficial nutrients, such as manganese, folate, copper and iron, per the USDA.
The base of the recipe is simple — chickpeas, olive oil and sea salt — but you can add different spices to mix it up.
Get the Crispy Roasted Chickpeas recipe and nutrition info here.
11. Bob's Red Mill Gluten-Free Oatmeal Cup
Per serving (Sea Salt): 210 calories, 5 grams fat (1 gram saturated fat), 160 milligrams sodium, 33 grams carbohydrates (7 grams fiber, 1 gram sugar, 0 grams added sugar), 7 grams protein
Who says oatmeal is exclusive to breakfast? Oatmeal cups from Bob's Red Mill are quick, easy and rich in fiber with 7 grams per cup. These pack a bit more carbs and calories than some other snacks, but that's not a bad thing — these nutrients are what give you energy. Oats are a source of complex carbs, so this midday snack is a great way to fuel your body when that afternoon slump rolls around.
"Oatmeal cups can be a fantastic snack on busy days," Manaker says. "Oats are a source of prebiotic fiber, which act as food for probiotics." This snack only takes 3 minutes to make, and you can add other nutrient-rich ingredients like almonds and berries on top to give it some extra oomph.
Buy it: Amazon.com ($21.30 per 12-pack)
12. No-Bake Granola Bars
Per serving: 213 calories, 10 grams fat (1 grams saturated fat), 28 milligrams sodium, 26 grams carbohydrates (4 grams fiber, 14 grams sugar), 5 grams protein
If you usually buy granola bars at the grocery store, give this homemade recipe a try. It's just as tasty but has simpler ingredients. Making your own snacks at home is usually a cost-effective way to get your grocery bill down, too.
It only takes a few minutes to source and mix these ingredients, and when you're done, you'll have homemade granola bars that contain 4 grams of fiber a piece.
Get the No-Bake Granola Bars recipe and nutrition info here.
13. Natural Delights Cacao Pecan Mini Medjools
Per serving (Cacao Pecan): 140 calories, 4 grams fat (0.5 grams saturated fat), 5 milligrams sodium, 25 grams carbohydrates (4 grams fiber, 22 gram sugar, 0 grams added sugar), 3 grams protein
Medjool dates are known for their naturally sweet flavor, but they're also a good source of fiber. This snack combines dates, nuts and cacao for a high-fiber treat that's chocolatey and nutty.
However, keep in mind that dates are a high-calorie food. The serving size for this snack is just four pieces, which contain 140 calories and 4 grams of gut-friendly fiber.
Buy it: In select stores ($5.49 per bag)
14. Popadelics Crunchy Mushroom Chips
Per serving (Twisted Thai Chili): 140 calories, 7 grams fat (0 grams saturated fat), 190 milligrams sodium, 16 grams carbohydrates (4 grams fiber, 1 gram sugar, 0 grams added sugar), 2 grams protein
Chips are a go-to snack for many people, but they can be high in sodium and low in essential nutrients. While you can enjoy potato chips in moderation, try swapping them out for mushroom chips, which are higher in fiber at 4 grams per serving.
These mushroom chips by Popadelics are vegan-friendly and made from a base of whole, dried shiitake mushrooms. Even people who don't usually care for mushrooms enjoy this satisfying, flavorful take on a classic snack.
Per serving (Peanut Butter Chocolate Chip): 220 calories, 13 grams fat (4.5 grams saturated fat), 230 milligrams sodium, 21 grams carbohydrates (11 grams fiber, 1 gram sugar, 0 grams added sugar), 16 grams protein
Quest Nutrition is a go-to brand for high-protein snacks, but many of them are also high in fiber. This protein cookie contains 11 grams of fiber per serving and 16 grams of protein, making it a quick and tasty way to meet both nutritional goals.
Though you wouldn't expect it from a cookie, this one contains just 1 gram of sugar and zero added sugars. However, it does contain the sugar alcohol erythritol, which can upset sensitive stomachs.
Buy it: Amazon.com ($25.06 per 12-pack)
16. Edamame Trail Mix
Per serving: 213 calories, 5 grams fat (0 grams saturated fat), 180 milligrams sodium, 30 grams carbohydrates (9 grams fiber, 19 gram sugar), 12 grams protein
To get the most fiber out of your afternoon snack, go for foods that are known for being high in the nutrient, such as legumes like edamame. Like chickpeas, roasted edamame is a simple and delicious snack to make at home.
You only need two ingredients for this recipe: edamame and dried cranberries. The result is a savory snack with a touch of sweetness and 9 grams of fiber towards your daily goal.
Get the Edamame Trail Mix recipe and nutrition info here.
17. Rhythm Superfoods Organic Sea Salt Cauliflower Bites
Per serving (Sea Salt): 210 calories, 12 grams fat (1 gram saturated fat), 190 milligrams sodium, 23 grams carbohydrates (5 grams fiber, 2 grams sugar, 1 gram added sugar), 3 grams protein
If you're tired of the same old snacks, these cauliflower bites by Rhythm Superfoods are a good way to mix it up. Fun fact: Each bag is made from more than half a pound of fresh cauliflower, which explains why a serving contains 5 grams of fiber.
Cauliflower isn't just a good source of fiber, though. It's also rich in vitamins and minerals, such as vitamin K, folate and vitamin C, per the USDA.
18. Mamma Chia Organic Energy Squeeze Snack
Per serving (Berry Burst): 70 calories, 2.5 grams fat (0 grams saturated fat), 0 milligrams sodium, 10 grams carbohydrates (4 grams fiber, 5 grams sugar, 0 grams added sugar), 2 grams protein
Seeds of all kinds are an important part of a balanced diet. Chia seeds are one of the best seeds for you because they're a great source of omega-3 fatty acids and they help you stay full, according to the Cleveland Clinic. This chia-based snack from Mamma Chia is full of hydrated chia seeds, contributing heavily to the snack's 4 grams of fiber.
Just make sure to enjoy this snack around mid-morning as it contains 60 milligrams of natural caffeine from yerba mate and green tea extract. So, it not only tastes great and supports healthy digestion, but it also perks you up, too. And did we mention it's low in calories?
Buy it: Amazon.com ($35 per 24-pack)
19. No-Cook Vegan Dark Chocolate Pudding
Per serving: 265 calories, 13 grams fat (1 gram saturated fat), 52 milligrams sodium, 31 grams carbohydrates (5 grams fiber, 12 grams sugar), 6 grams protein
Sometimes you just want a snack that satisfies your sweet tooth. When the craving strikes, keep this recipe for vegan pudding on hand. The main ingredient is avocado, which is a rich source of healthy fats. It gets its chocolate flavor from antioxidant-rich cacao and sweetness from natural maple syrup. When combined with almond milk, vanilla, cinnamon and a dash of salt, you get a more nourishing version of a beloved childhood snack — chocolate pudding.
While the calories are a bit higher than other options, so are the fiber and protein at 5 and 6 grams, respectively. This is a great post-workout snack or something to munch on when you're craving dessert.
Get the No-Cook Vegan Dark Chocolate Pudding recipe and nutrition info here.
20. You Love Fruit Peel and Eat Fruit Leather
Per serving (Apple & Cinna-Sidekick): 90 calories, 0 grams fat (0 grams saturated fat), 5 milligrams sodium, 20 grams carbohydrates (4 grams fiber, 14 grams sugar, 0 grams added sugar), 2 grams protein
Fruit snacks and leathers are simple, sweet and portable snacks, but they're usually low in fiber and high in sugar — except for these. You Love Fruit makes fruit snacks and leathers from real fruit. In fact, each package contains a whole serving of fruit and 4 grams of fiber.
The Apple & Cinna-Sidekick flavor is made with ingredients like apple, mango puree and cinnamon. The simple, fruit-based ingredients keep the calories low at just 90 calories per serving. While it contains 14 grams of sugar from the fruit, it contains zero added sugars.
Buy it: Amazon.com ($21.99 per 12-pack)
- International Food Information Council: "2020 Food and Health Survey"
- American Journal of Lifestyle Medicine: "Closing America’s Fiber Intake Gap"
- United States Department of Agriculture: "Fiber Intake of the U.S. Population"
- Institute of Food Science + Technology: "Evaluation of the Prebiotic Potential of Five Kiwifruit Cultivars After Simulated Gastrointestinal Digestion and Fermentation with Human Faecal Bacteria"
- 2015-2020 Dietary Guidelines for Americans: "Shifts Needed To Align With Healthy Eating Patterns"
- My Food Data: "Chickpeas (Garbanzo Beans) (Cooked)"
- My Food Data: "Cauliflower"
- Cleveland Clinic: "The 6 Best Seeds to Eat"