Getting enough fiber through the foods you eat is crucial to your health. From promoting digestive health to helping you stay full, focused and energized between meals eating an adequate amount of fiber comes with many health benefits. If you're struggling with getting enough fiber in your diet or are searching for new, unique ways to boost your intake of it, there are several ways to do so. Fiber-rich foods like vegetables, fruits and grains can be used to create flavorful meals full of nutritional perks. If you have a busy week ahead and don't have time to plan out or make your meals from scratch, find the time to choose the right snacks instead. By selecting a few high-fiber options to keep on hand, you can ensure that you're getting enough while also sticking to your healthy diet. Not sure where to start? We've got you covered. Throughout this article, we'll walk you through several fiber-rich snacks that your entire family will love—kids included! From oat bars to fiber-rich smoothies, this list will leave you feeling more confident about achieving your health goals.
Benefits of Fiber
As we said before, there are several benefits of a fiber-rich diet. While fiber's full effects on the digestion system will vary based on the individual, adding fiber to a diet lacking in it is sure to have noticeable results. If your diet lacks fiber, boosting your intake can help support a healthy gut biome, proper digestion, fight constipation and diarrhea and even help you sustain a healthy weight. When adding fiber-rich foods to your diet, our advice is to start slowly. Though fiber is excellent for you, consuming too much of it at once will not allow your body the required time needed to adjust. Without this adjustment period, a heavy increase in fiber can often have adverse effects and cause gastric upset instead of help with it. Adding fiber in moderation and incorporating it into your diet via snacks will ensure that your body has time to properly adjust and clear up the digestive issues you've been experiencing.
If you're ready to begin adding fiber to your diet, then creating healthy snacks high in fiber and protein is the easiest way to do so. When choosing snacks, pay close attention to the ingredients used. Just because a snack claims to be high in fiber or "fiber-enriched" does not mean it's so. Snacks created with high-quality fiber sources and whole foods are ideal when boosting your fiber intake. Keep scrolling as we walk you through a complete list of healthy, high-fiber snack ideas that you can enjoy daily.
In the snack world, fruits are at the top of the list of most loved treats. Not only do they taste delicious, but they also add flavor to anything you combine them with. Several fruits like apples, bananas, oranges and strawberries flaunt incredible fiber-boosting benefits. Whether you choose to eat these fruits alone, pair them with an additional snack, or add them to a pre-developed snack recipe, eating fruit high in fiber will make adding this nutrient to your diet a lot easier.
A Fiber-Rich Fruit Snack
To help you get started on your high-fiber snack journey, we've listed one of our favorite fruit-inspired snacks below.
Fruit Granola and Yogurt Parfait
Turn your favorite fruit into a quick and delicious snack by adding it to a parfait. A parfait is a decadent and fiber-filled treat that is extremely easy to make. Choose your favorite fruits, granola, and yogurt and layer them into a mouthwatering snack that you can enjoy in-between meals. A healthy way to curb your sweet tooth, indulging in a midday parfait is an excellent way to keep yourself from reaching for that enticing candy bar you left sitting in the cupboard.
Vegetables are another incredibly versatile snack loaded with fiber. When most people think about snacking on veggies, they think about munching on the raw vegetable itself. While several vegetables like cucumbers, carrots and even broccoli can be eaten as a raw snack, it's not the only way to enjoy this treat. The next time you're looking to add more high-fiber vegetables to your snack platter, think outside the box. Vegetables can be snuck into smoothie recipes, turned into green juice, baked into muffins and even cooked into savory single-serve quiches. Making a veggie-based treat is much easier than it sounds and will leave you feeling amazing afterward.
A High Fiber Vegetable Based Snack
Need some inspiration to get the creativity flowing in the kitchen? Here is an award-winning veggie-inspired snack recipe that everyone at the table will enjoy.
Gluten Free Zucchini Muffins
Boasting a high fiber content and low-calorie count, zucchini is an excellent vegetable for individuals looking to up their fiber intake. That being said, eating zucchini raw isn't on most people's to-do list. The good news is that zucchinis texture and flavor only get better as you bake it. Zucchinis can be worked into several sweet and savory baked goods to take their taste and nutritional benefits to the next level. For a high-fiber veggie-filled snack that's kid-approved, make these Gluten Free Zucchini muffins. Loaded with good-for-you ingredients like Bob's Red Mill 1-to-1 Baking Flour, zucchini and apple cider vinegar, they're a snack that's sure to help you hit your fiber goals.
Nuts and Seeds
If you're reading this article, then the chances are you're looking for a way to add a quick boost of fiber to your diet. Nuts and seeds make for the ideal quick and easy snack to help fulfill all of your fiber needs. Chia seeds, almonds, pistachios and sunflower kernels are just a few of the many that boast surprising health benefits, one of which is high amounts of fiber. Portable and easy to eat anywhere, packing a small bag of your favorite nuts and seeds with you is like having a lift of energy in your pocket, ready for that midday slump. Aside from eating nuts and seeds raw, these small, flavor-packed foods can also be added to various healthy snack recipes. Turn them into a delicious granola bar, use them as a healthy yogurt topping, or sprinkle them on your favorite garden salad. Just a handful of this superfood ingredient will leave you feeling better and healthier than before.
A Unique Nut-Based Recipe
Are you searching for a unique way to add nuts and seeds to your snack menu? Try out the tasty recipe below!
Maple Oat Nut Cookies
Sweeten up snack time with these Maple Oat Nut Cookies. A healthy treat that tastes more like a dessert than a snack, these cookies are chocked full of fiber from the oats, nuts and seeds used to create them. Enjoy this snack straight from the over, or pack them with you to enjoy later on in the day. Vegan and gluten free, they're the ideal low-allergen treat for individuals with food sensitivities.
When it comes to snacks high in fiber, it doesn't get much better than oats. Oats work well in so many different recipes. Loaded with fiber and protein, they are chocked full of nutrients that keep you satisfied between your meals. The versatility of oats makes them easy to combine with any flavor combo. If your family is a fan of sweet treats, bake oats into a healthy cookie recipe. Or, if you're in the mood for a more savory treat, turn them into a salty granola bar. Keeping oats stocked in your cupboard is an excellent way to ensure that you always have the base for a healthy snack.
High-Fiber Oat Snacks
Work high-fiber oats into your snack rotation by making the recipe below!
Blueberry Oat Crumb Bars
Made with just eight wholesome ingredients, these oat bars are ideal for active families. Whole Wheat Pastry Flour, Organic Regular Rolled Oats, almonds and blueberries create these sweet and snackable granola bars. A recipe that kids will love and adults can enjoy guilt-free, these granola bars will quickly become a staple in your household. Make a large batch of these Blueberry Oat Crumb Bars at the beginning of the week and store them in an air-tight container to ensure they stay fresh until you're ready to snack on them.
We hope that this list of high-fiber snack ideas has inspired you to work more fiber into your diet. From improving digestive health to providing you with long-lasting energy, the benefits of adding fiber-rich snacks to your menu are abundant. At Bob's Red Mill, we love hearing from you! If you have a high-fiber snack that you'd like to share, let us know in the comments below. We can't wait to hear what you come up with. From the Bob's Red Mill family to yours, have a healthy and fiber-packed day!