Snacks get a bad reputation, but a good one is a genuine ally. The right snack steadies your hunger, keeps your energy even, and quietly adds to your daily fiber without much thought. The trick is choosing snacks built on whole foods rather than refined ones. Here are some easy favorites.
Make a batch of roasted chickpeas
If you make one high-fiber snack ahead of time, make these. Our crispy roasted chickpeas turn a can of chickpeas into a crunchy, savory alternative to chips, with real staying power thanks to the fiber and protein.
Keep hummus on hand
A bowl of classic hummus turns raw vegetables and whole grain crackers into a satisfying snack. It is fiber from the chickpeas, healthy fat from the tahini and olive oil, and it keeps well in the fridge for days.
Reach for whole foods
Some of the best high-fiber snacks need no recipe at all. A small handful of almonds or walnuts pairs fiber with healthy fat. A cup of steamed edamame is fiber and protein together. A pear or apple eaten with the skin, a few dates, or a spoonful of chia seeds stirred into yogurt all count too.
Why fiber makes a better snack
Fiber slows digestion and takes up room in your stomach, so a high-fiber snack keeps you fuller for longer than a refined one. Pairing it with a little protein or fat, as most of these do, makes it more satisfying still. If you want to see how your snacks add up across the day, our fiber intake estimator gives you a quick picture, and the daily fiber goal calculator shows your target.
What are the best high-fiber snacks?
Roasted chickpeas, hummus with vegetables, a small handful of almonds, edamame, fresh fruit with the skin on, and chia pudding are all excellent. They combine fiber with protein or healthy fat to keep you full.
Are high-fiber snacks good for weight loss?
They can help, because fiber is filling and slows digestion, which tends to reduce grazing and steady your appetite between meals. Pairing fiber with a little protein makes a snack even more satisfying.