Fiber has many benefits for your body. Just like a broom collects dirt, fiber sweeps up waste, toxins, and food particles, helping them move smoothly and efficiently through your digestive tract. The result is less constipation, fewer toxins, lower cholesterol levels, and much more.
Even if you know the benefits of fiber, getting the recommended amount of 22 to 34 grams per day can seem like a challenge. We spoke to nutritionists about the best high-fiber foods to snack on. Here are their recommendations.
Health benefits of dietary fiber
Fiber is one of the most effective nutrients for improving health. A type of carbohydrate found naturally in plants, fiber is not digested. Nevertheless, it plays an important role in maintaining digestive health. “Including more fiber in your diet can help support gut health, reduce the risk of chronic disease, and even stabilize blood sugar levels.” Blood glucose levelsNutritionist says Jamie Nadeau, RDN“Fiber also helps you feel fuller for longer, which can help you maintain a healthy weight.”
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance that helps lower blood cholesterol and blood sugar levels. Lauren Harris Pincus, MS, RDN,author Easy recipes for people with prediabetes“Insoluble fiber adds bulk to stool and helps it pass through the large intestine faster – saying goodbye to constipation,” she says.
Fiber helps keep your digestive tract functioning properly, which can help prevent constipation and relieve the symptoms of diverticulosis. A diet high in fiber can also help with weight management by increasing satiety and reducing total calorie intake. Fiber-rich foods are especially good for helping you feel full and satisfied, which can be a great benefit if you’re trying to maintain or lose weight.
Fiber may also play a role in reducing your risk of chronic disease: Studies have shown that a diet high in fiber may reduce your risk of developing heart disease, type 2 diabetes, and certain cancers, including colon cancer. Fiber may also promote heart health by stabilizing blood sugar levels and lowering LDL (bad) cholesterol.
5 Best High-Fiber Foods to Snack On
Here are some nutritionist-recommended high-fiber snacks to keep you healthy and satisfied.
Chickpeas
Chickpeas are a great source of fiber: One cup of canned, drained chickpeas contains 16 grams of fiber (about two-thirds the recommended daily intake for women and one-third the recommended daily intake for men). The fiber in chickpeas is mostly soluble fiber, which is good for your heart. “Roasted chickpeas are a high-fiber snack that promotes butyric acid production in the gut, reducing inflammation and supporting cardiovascular health,” says Dr. Michelle Roosenstein, MS, RD, CDCES, CDNA nutritionist specializing in heart disease prevention.
Chickpeas are also high in slow-digesting protein, making them a great choice for those looking for a filling snack between meals. You can buy pre-roasted snacks in single-portion packs, or make them at home with this recipe for Crispy Roasted Chickpeas.
Bran Cereal
Bran cereal is one of the highest fiber cold cereals available. Depending on the brand, bran cereal can contain 6 grams (or more) of fiber per ounce. Bran is particularly high in insoluble fiber, which helps bulk up your stool and keep you having regular bowel movements, which is especially beneficial if you suffer from constipation. Bran cereal is always a great choice, but if you have some extra time, try making these banana bran muffins once.
raspberry
Raspberries contain 8 grams of fiber per cup. The combination of soluble and insoluble fiber helps bulk up stool and encourage bowel movements, making it a tasty, natural remedy for constipation. Harris-Pincus likes to pair it with plain Greek yogurt and pistachios for a filling, blood sugar-stabilizing snack.
Edamame
“The best high-fiber snacks also provide other important nutrients, like protein, to maximize satiety and fullness throughout the day,” says Lusenstein. That’s where edamame beans come in: One cup of cooked edamame has 18 grams of plant-based protein and 8 grams of fiber.
These high-fiber snacks can be found already cooked and chilled in the produce section, in steamed bags in the frozen food section, or roasted in the snack section.
Chia seeds
Chia seeds add fiber to your snacks and provide some heart-healthy omega-3 fats. “One ounce of chia seeds contains about 10 grams of fiber,” says Dr. Mandy Tyler, RDN, CSSD, LD“Chia seeds can be easily sprinkled on a cottage cheese or Greek yogurt parfait with fruit, or blended into an afternoon smoothie,” says San Antonio sports nutritionist , . Chia seed pudding is another delicious high-fiber snack you can prepare ahead of time (add blackberries for an extra fiber boost).
Other tips for incorporating fiber into your daily life
Here are some more quick tips to make incorporating fiber into your meal plan easy:
- Check the nutrition facts label“When shopping, we recommend comparing nutrition facts labels on products and choosing items with higher fiber content,” Tyler says.
- Replace simple carbohydrates with complex carbohydratesAccording to Bischoff, you can easily incorporate fiber into your daily routine by replacing simple carbs with complex carbs like quinoa, barley, chickpeas, lentils and beans.
- Consider a fiber supplement: If you can’t get enough fiber in your diet or you have IBS, taking a fiber supplement may help you meet your daily fiber goal and relieve your symptoms. As always, be sure to consult with your healthcare provider before taking any supplements.
- Include fiber in your meals and snacks“Whether it’s adding some berries to your breakfast, a few vegetables to your dinner, or choosing whole grains as a snack,” Nadeau says. “Making conscious choices to eat more fiber throughout the day can make a big difference in meeting your fiber needs.”
- Increase water consumption“Being hydrated before adding fiber to your diet can help prevent the constipation and bloating that can come with increased fiber intake,” says Lusenstein.
Conclusion
Most of us would like to include more fiber in our diets. Snacking on high-fiber foods is a great way to get more of this multi-functional nutrient. But don’t stop there. For maximum benefit, make sure you include high-fiber foods in your meals and snacks, replace simple carbohydrates with complex carbohydrates, and stay hydrated. These small, conscious choices can add up to big health benefits.
