“Snacking” doesn’t have to be a dirty word, but you’ve got to be willing to put the chips and candy down and focus on foods that are vibrant, nutritious, and filling. The first step is seeking out snacks high in fiber, which will help keep you fuller longer.
“Natural fiber is key for weight management and overall digestive health,” says Amanda Baker Lemein, MS, RD, LDN, of Feed Nutrition Counseling. “It helps keep you fuller for longer and also works to naturally trap and remove excess cholesterol from the body.”
Tons of high-fiber snacks travel well and can fit into your busy day without much fuss. These seven dietician-approved options will help you make healthier choices on a road trip, at the office, or wherever else life may take you.
Natural High-Fiber Snacks That Are Healthy
1. Almond butter toast with mashed raspberries
“This combo tastes like an adult PB&J,” says Dawn Jackson Blatner, RDN, CSSD, and author of The Superfood Swap. Your best bet is to make it with sprouted whole grain toast and raspberries, which are one of the highest fiber fruits, Blatner explains. Stash your sammie in a baggy, bento box, or a beeswax wrap for maximum freshness.
2. Mashed avocado with jicama sticks
Like guac and chips? Then Blatner’s jicama and avocado swap is for you. Mash half an avocado for six to seven grams of fiber, and pair it with one of the highest fiber veggies, jicama, cut into strips. A squeeze of lemon or lime should help prevent the avocado from browning and bring out the flavor, explains Blatner.
3. Apples and pears
“When it comes to fruit, apples and pears have some of the best fiber counts, and research shows that eating these fresh picks can help keep you fuller longer” says Julie Upton, MS, RD, and cofounder of Appetite for Health. “A medium apple has five grams of fiber, and a medium pear has six grams fiber.” Both fruits travel well and hold up well to room temperature storage, too.
4. Roasted garbanzo beans
Why? “Beans are one of the highest fiber foods, and this is an easy, flavorful way to eat them on the go,” says Blatner. You can buy roasted garbanzo beans prepackaged, but Marissa Meshulam, MS, RD, at MPM Nutrition, makes her own with hot sauce. Either way, remember to control your portions.
5. Prunes with a handful of almonds
“I throw individually wrapped dried prunes in my luggage and keep them in my office and car so that I always have a high fiber fruit snack on the go,” says Upton. Each prune has about a gram of fiber and 23 calories. Beyond their digestion benefits, Meshulam says they help her kick that afternoon sweet craving you’ve probably encountered before.
The nuts are a smart pairing choice. “The combo here of fats, protein, and fiber will keep you full through your next meal,” says Meshulam.
6. Air-popped popcorn
Popcorn is a whole grain, and a three-cup serving packs in four grams of filling fiber, says Upton. Be sure to skip the butter or cheese toppings. Popcorn is also low in calories — coming in at about a 110 calories for the above serving. So as Meshulam points out, you get a lot of bang for your buck.
7. Granola or muffins
Not talking super sugary cake or cookies here, but some baked goods, when eaten in moderation, can be healthy snacks, especially if you up the fiber factor. Lemein likes to add wheat bran, the fiber portion of the grain, to her recipes to increase the fiber content. Or you can try mixing Benefiber powder into things like homemade granola or muffins. Benefiber is clear, taste-free, and supports good digestive health.
Fiber-rich items make for the best snacks. There’s plenty of variety to be had, even if you stick with just these RD-approved, on-the-go options. Happy snacking!