5 More Healthy High-Fiber Snacks
Looking for an easy way to add more fiber between meals? These snacks use ordinary foods and provide about 6 to 14 grams of fiber per serving.
1. Raspberry Chia Pudding
About 14 grams fiber per serving
This one packs a surprising amount of fiber into a small bowl.
Ingredients
- 2 tablespoons chia seeds
- ½ cup milk or unsweetened milk alternative
- ½ teaspoon vanilla
- Sweetener to taste, optional
- ½ cup fresh or frozen raspberries
- Sprinkle of cinnamon, optional
Directions
Stir the chia seeds, milk, vanilla and sweetener together in a small bowl or jar. Let stand for 5 minutes, stir again to prevent clumping, then refrigerate for at least 2 hours or overnight.
Top with the raspberries just before serving.
Where the fiber comes from
- Chia seeds: about 10 g
- Raspberries: about 4 g
Total: about 14 g fiber
2. Zesty Edamame Snack Cup
About 8 grams fiber per serving
Ingredients
- 1 cup cooked shelled edamame
- 1 teaspoon olive oil, optional
- 1 teaspoon lemon or lime juice
- ¼ teaspoon garlic powder
- ¼ teaspoon smoked paprika
- Black pepper
- Pinch of chili powder or red-pepper flakes, optional
Directions
Toss the warm edamame with the oil, citrus juice, and seasonings. Eat warm, or chill it for a portable snack.
For a firmer snack, spread the seasoned edamame on a baking sheet and roast at 400°F for about 15–20 minutes, stirring once, until slightly browned.
Where the fiber comes from
- 1 cup cooked shelled edamame: about 8 g fiber
3. Crunchy Black Bean & Corn Cups
About 8–9 grams fiber per serving
Ingredients
- ½ cup black beans, drained and rinsed
- ¼ cup corn
- ¼ cup diced red bell pepper
- 2 tablespoons salsa
- 1 tablespoon chopped onion
- Squeeze of lime
- Cumin or chili powder to taste
- 3–4 large romaine leaves or several mini sweet-pepper halves
Directions: Mix the beans, corn, bell pepper, salsa, onion, lime and seasonings. Spoon into crisp romaine leaves or mini pepper halves.
Where the fiber comes from
- Black beans: about 7–8 g
- Corn, pepper and vegetables: another 1–2 g
Total: about 8–9 g fiber
4. Popcorn & Pistachio Snack Mix
About 6½ grams fiber per serving
This one is especially nice when you want a snack that takes a while to eat.
Ingredients
- 3 cups air-popped popcorn
- 1 ounce pistachios
- ¼ teaspoon smoked paprika, cinnamon or another favorite seasoning, optional
Directions
Place the popcorn in a bowl and toss with your favorite salt-free seasoning. Add the pistachios and mix.
For a sweet version, try cinnamon. For savory popcorn, smoked paprika, garlic powder or a little chili powder works well.
Where the fiber comes from
- Popcorn: about 3½ g
- Pistachios: about 3 g
Total: about 6½ g fiber
5. Cinnamon Sweet Potato & Blackberry Bowl
About 9 grams fiber per serving
A sweet potato can make an excellent snack—especially if you want something warm and more substantial.
Ingredients
- 1 medium sweet potato
- ½ cup blackberries
- 1 tablespoon peanut or almond butter
- ½ teaspoon cinnamon
Directions
Pierce the sweet potato several times with a fork.
Microwave until completely tender, usually about 5–7 minutes depending on its size, or bake it at 400°F until soft.
Split it open but leave the skin on, since the skin contributes fiber.
Sprinkle with cinnamon, top with blackberries and drizzle or dot with the nut butter.
Where the fiber comes from
- Sweet potato with skin: about 4 g
- Blackberries: about 4 g
- Nut butter: about 1 g
Total: about 9 g fiber
Check out our recipe vlog:
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