Increase Your Fiber Intake through Snack for Gut Nourishment (2024)

Getting enough dietary fiber can improve your digestion and help with your overall health as fiber has many health benefits, including reducing your risk for several chronic diseases and helping to support intestinal health and your gut microbiome.

However, more than 90% of women and 97% of men do not meet the recommendations for dietary fiber intake.

So it’s very important to eat foods that are good sources of fiber - and more specifically eat high fiber foods.

High-fiber snacks are a great way to increase your fiber intake, and they can make you feel full longer while nourishing your gut. They can also help you avoid overeating and are the perfect choice to get you to your next meal.

According to the USDA’s Dietary Guidelines for Americans, women need about 25 grams of fiber per day, while men need about 38 grams of fiber per day, so eating snacks that are good fiber sources (and have different types of fiber) can definitely help you reach that number.

So in this post, I’m sharing a roundup of snack ideas that can help you increase your fiber intake - easy and healthy snacks that have lots of fiber per serving.

25 High Fiber Snack Ideas

Trail Mix

Nuts (especially almonds) have tons of fiber, so this is a great snack for both at home and at work. You can make your own and add in chocolate chips or purchase it store bought.

Nut Butter

To piggyback off the trail mix idea, nut butter is another great nut food alternative that’s packed with soluble fiber.

Popcorn

Popcorn is another great high-fiber snack.

Granola Bars

Not all granola bars are high-fiber, but many of them are, so read the labels.

Dried Fruit

Did you know? Dried fruit contains 3.5 times the fiber per serving than fresh fruit. Just be mindful about some dried fruit since sometimes they’re coated with added sugar or maple syrup before drying.

1 Apple 1/8 Cup Nuts

177 calories

• 1 Apple, small - 77 calories

• ⅛ cup Nuts - 100 calories

1 Egg & 1/2 Avocado

189 calories

Ingredients:

• 1 Egg, large - 72 calories

• ½ Avocado, small - 116.5 calories

Instructions:

• Hard boil egg

• Note 1: Keep the other 1/2 of the avocado fresh by running water over it & storing it in an air-tight container in the fridge. Use the 1/2 of the avocado without the pit first

• Note 2: if you prefer to use a to-go guacamole packet or 1 string cheese for easier transport, that is fine too!

1/8 Cup Almonds

105 calories

• ⅛ cup Almonds - 105 calories

2 Ingredient Oat Pancakes

256 calories

Ingredients:

• ½ cup Oatmeal, dry oats (uncooked) - 150 calories

• 1 Egg, large - 72 calories

• 2 Egg white - 34 calories

• 1 tsp Vanilla - 0 calories

• 1 Cinnamon, dash - 0 calories

Instructions:

• Whisk all ingredients together in a bowl.

• Spray a pan with an oil spray.

• Add a small amount of mixture to pan (will make at least 6 small pancakes).

• When you’re able to flip pancakes over, flip with a turner.

• When pancakes are cooked through, remove from heat.

Avocado Toast

237 calories

Ingredients:

• 1 Bread, thick, whole wheat or whole grain, slice - 120 calories

• ½ Avocado, small - 116.5 calories

• 1 Salt, dash - 0 calories

• 1 Pepper, dash - 0 calories

  See Also

  What We Eat in a WeekBest Cornbread Recipe - Cooking ClassyHow To Remove Musty Smell From FurnitureGrandma's Zucchini Bread

Instructions:

• Toast bread

• Slice avocado, add to bread. Season with salt & pepper or everything bagel seasoning if you have it!

• Gluten free? Use gluten free bread.

Savory Quinoa

296 calories

Ingredients:

• ½ cup Quinoa, cooked - 111 calories

• ½ Zucchini, medium - 16.5 calories

• ½ cup Tomatoes, grape - 16 calories

• ½ cup Carrots, baby - 22.5 calories

• 1 Tbsp Garlic, minced (Tbsp) - 0 calories

• 1 Salt, dash - 0 calories

• 1 Pepper, dash - 0 calories

• 1 Tbsp Soy sauce (Tbsp) - 0 calories

• ½ cup Edamame, shelled - 130 calories

Instructions:

• Cook quinoa as instructed on package.

• Boil edamame if cooking from frozen.

• Chop vegetables into small pieces.

• Spray a pan with an oil spray.

• Add in all ingredients, stir fry on low heat for 7-8 minutes.

Chia Seeds and Yogurt

343 calories

Ingredients:

• 1 cup Strawberries, fresh - 50 calories

• 1 Yogurt, flavored (<15 gm sugar/ serving), 2%, Greek, single-serving container - 150 calories

• 2 Tbsp Chia seeds - 120 calories

• ¼ cup Milk, skim, non-fat - 22.5 calories

Instructions:

• Combine chia seeds, greek yogurt, and milk in a mason jar & refrigerate overnight.

• Add strawberries (halved or quartered) in the morning.

Adding ground flax-seed, chia seeds, or hemp seeds on top of yogurt for breakfast or a snack is a pro tip for adding more fiber to your day coming directly from a registered dietitian.

Easy Chia Seeds & Almond Milk

279 calories

Ingredients:

• 2 Tbsp Chia seeds - 120 calories

• ½ cup Almond milk - 15 calories

• 1 Tbsp Peanut butter (Tbsp) - 94 calories

• 1 cup Strawberries, fresh - 50 calories

Instructions:

• Combine chia seeds and milk in a container and soak in fridge overnight.

• In the morning, add peanut butter and strawberries.

Celery Sticks with 2 Tbsp Peanut Butter

196 calories

Ingredients:

• 2 Tbsp Peanut butter (Tbsp) - 188 calories

• ½ cup Celery stalks, chopped in half - 8 calories

Instructions:

• Dip celery into peanut butter

Green Smoothie with Banana

252 calories

Ingredients:

• 1 cup Almond milk - 30 calories

• ½ Banana - 52.5 calories

• ½ cup Pineapple, frozen chunks, unsweetened - 46.5 calories

• 1 Tbsp Almond butter - 101 calories

• 1 cup Leafy greens, kale, raw - 15 calories

• 1 cup Leafy greens, spinach, raw - 7 calories

Instructions:

• Add in all ingredients and 3-4 ice cubes to a blender

• Blend

Chia Seeds with Coconut Milk and Almond Butter

470 calories

Ingredients:

• 1 Tbsp Chia seeds - 60 calories

• 1 Tbsp Shelled hemp hearts - 60 calories

• 3 oz Coconut milk, reduced fat (oz) - 105 calories

• 1 Tbsp Almond butter - 101 calories

• 1 tsp Stevia - 0 calories

• ⅛ cup Pecans (cups) - 94 calories

• 1 cup Strawberries, fresh - 50 calories

Instructions:

• Combine coconut milk, hemp hearts, and chia seeds in a container (e.g. mason jar) and soak in fridge overnight.

• In the morning, add almond butter (or your preferred nut butter), stevia (or other sugar free added sugar alternative that has zero effects on your blood sugar), pecans, and strawberries (halved or quartered).

Hummus & Veggies

161 calories

Ingredients:

• 1 cup Carrots, baby - 45 calories

• 1 cup Celery stalks, chopped in half - 16 calories

• ¼ cup Hummus - 100 calories

Instructions:

• Dip veggies in hummus

Edamame and Guac Box

341 calories

Ingredients:

• ½ cup Edamame, shelled - 130 calories

• 1 cup Carrots, baby - 45 calories

• 1 cup Snap peas - 61 calories

• ¼ cup Guacamole - 105 calories

• 1 Salt, dash - 0 calories

• 1 Pepper, dash - 0 calories

Instructions:

• Defrost or boil edamame if cooking from frozen. Season with salt & pepper.

• Arrange all foods in a bento box.

Stir Fried Spinach with Chickpeas Side

162 calories

Ingredients:

• 4 cups Leafy greens, spinach, raw - 28 calories

• ½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories

• 1 Pepper, dash - 0 calories

• 1 Garlic salt, dash - 0 calories

Instructions:

• Drain and rinse chickpeas.

• Spray a pan with an oil spray. Stir-fry spinach and chickpeas ~1-2 minutes on low-medium heat or until spinach has wilted.

• Top with seasonings.

Crunchy Roasted Chickpeas

Chickpeas are a great source of fiber, so these crunchy roasted chickpeas are the perfect snack - you can bring them with you to work, or snack on it at home.

Cereal

Tons of cereal brands are high-fiber, so you can read the labels to see which ones have the most fiber.

Chia & Hemp Crackers

If you stumble upon chia & hemp crackers, definitely get them for a high-fiber snack.

Black Bean Hummus

You can make this black bean hummus and dip your veggies in it.

Bada Bean Bada Boom

Those small crispy bean bags are perfect for a low-calorie and high-fiber snack.

Fruit Salads

Make a fruit salad with apples, pears, and bananas, for a refreshing and healthy high-fiber snack.

Whole Grain Bread

You won’t eat only bread as a snack, but you can put almond butter and apples on a piece of whole-grain toast for a sweet high-fiber snack, or avocado toast for a savory one.

Lentil Soup

If you want a warm high-fiber snack, you can make a plant based lentil soup.