25 Healthy High-Fiber Snacks For Weight Loss!

Are you one who eats Namkeen or Samosa in the evening to satisfy your cravings? If yes, then you are not alone. This is what most people do to fulfill their cravings. 

But, have you ever wondered if these unhealthy snacks are not good for you? These snacks are high in calories and fats. They can increase cholesterol, risks of diabetes, and cardiovascular diseases.

But what else is the option?

Well, you have a lot of options. 

Instead of these high-calorie options, choose high-fiber snacks. These snacks are commonly available in your kitchen. Lentil is one common protein and fiber-rich snack. 

Fiber is an important part of a healthy diet. Fiber-rich snacks also provide nutrients, minerals, vitamins, antioxidants, and phytochemicals. The daily recommended amount of fiber differs based on age. In this blog, let’s learn about high-fiber snacks and their benefits. 

What are High Fiber Snacks? 

Fiber is a type of carbohydrate that is important for the body’s functioning. It acts as a macronutrient that helps boost the immune and digestive systems. Fiber keeps one full for a long time. High-fiber snacks are foods that provide energy to the body for overall day functioning without increasing fats, cholesterol, and calories. 

Fiber prevents irregular bowel movements and helps maintain digestive health. It may also reduce the risk of chronic life-threatening diseases. There are two types of fiber: soluble and insoluble. 

Soluble fiber comes from the insides of plants and contains pectin (a substance). It is available in fruits, vegetables, barley, and oats and may help control blood sugar and cholesterol levels. 

Insoluble fiber arises from the outer part (skin) of plants and may aid the digestive system. It is available in whole grains, seeds, bran, and celery and prevents constipation and irregular bowel movements. 

Researchers came up with several theories. The theories are opposite of what you may have heard. 

They claim that 'fiber' describes a substance (carbohydrate) that the body cannot digest. Another found that high-fiber snacks contain digestive substances that make it difficult to digest. 

Before going deep inside the theories, benefits, studies, and research, let’s know about the high-fiber snacks you can add to your diet for weight loss. 

Also, read https://redcliffelabs.com/myhealth/food-and-nutrition/7-healthy-monsoon-snacks-to-boost-your-health-and-nutrition/ 

25 High-Fiber Snacks 

Here are 25 high-fiber snacks as an alternative to high-calorie snacks to satisfy your cravings. 

• Edamame 

Edamame is another yummy and healthy snack that comes from the soy plant. 

One cup of roasted Edamame contains 

• 8 grams of fiber 
• 188 calories 

Roasted edamame is a low-calorie, high-fiber snack that tastes sweet and nutty. You can easily buy roasted edamame or roast them at home. 

• Smoothies 

Everything has a way to prepare. Smoothies can be healthy or unhealthy. Make a high-fiber smoothie with chia seeds, oats, or spinach. It can be a high-fiber snack for weight loss. 

• One tablespoon of chia seed contains 2.4 grams of fiber. 
• 56 grams of oats contain 5 grams of fiber.

Choose healthy food for your smoothie and enjoy a high-fiber snack to curb your evening or mid-day cravings. This fiber-rich snack requires a doctor's consultation for people with diabetes. 

• Popcorn 

Popcorn is light and mostly insoluble fiber. You can enjoy popcorn with chili powder, cumin, and garlic powder or drizzle some flax oil over it. 

Simple air-popped popcorn contains 

• 2.1 grams of fiber 
• 30 calories 

Popcorn is a perfect high-fiber snack for diabetes. It contains both soluble and insoluble fiber. 

• Kale Chips 

If you crave chips, especially potato chips, kale chips are an apt alternative. Kale is a green-leady vegetable in the mustard family. 

One cup of kale chips contains 0.86 grams of fiber. 

Kale chips contain both soluble and insoluble fiber with high amounts of sodium. This vegetable chip includes vitamins, minerals, and other plant-based nutrients. 

You can cook kale leaves in an air fryer or an oven. Once baked, enjoy it with a pinch of salt. Your healthy high-fiber snack is ready. 

• Air-fried Chickpeas

Chickpeas is a healthy protein and high-fiber snack. There are several ways to cook chickpeas. Crisp them up in an air fryer, add chopped onion and tomato, and add spices as per your taste, and that’s it. Enjoy this healthy and full-filling snack. 

One cup of air-fried chickpea contains 35 grams of fiber. 

Chickpeas contain soluble fiber that may maintain blood sugar levels. Remember to mix them with some vegetable or kale chips to prevent risks of irregular digestive systems.

• Guacamole 

Guacamole is an avocado dip that contains soluble fiber. It is an apt high-fiber snack for adults. You can enjoy guacamole with salsa, chopped coriander, or mint leaves with a squeeze of lemon. 

Half a cup of guacamole contains 

• 7 grams of fiber 
• 150 calories

One can enjoy guacamole with veggies such as carrots. Vegetables enhance the taste and boost the fiber content in the food. 

• Oatmeal Cookies 

Oats are healthy, containing protein and fiber. You can make cookies with them or even add them to a smoothie. 

A half-cup of oats contains 4 grams of fiber. 

Oatmeal cookies are healthy and full of nutrients. They are a perfect high-fiber snack. Check the label for nutrient content, preservatives, and sugar compounds. 

• Roasted Pumpkin Seeds 

Pumpkin seeds are a crunchy protein and high-fiber snack. It is the best fiber-rich snack. Pumpkin seeds or Pepita seeds are best for curbing cravings. 

One-fourth cup of pumpkin seeds contains 

• 3 grams of protein 
• 71 calories 

You can enjoy pumpkin seeds by roasting them on the gas stove and adding sea salt and chili powder (to your taste). You can have them as they are or add them to soup or salad to enhance flavor. 

• Apple Crisps with Almond Butter 

Apples are a deliciously healthy, high-fiber snack in themselves. Crisp apples with almond butter provide nutrients with a sweet and savory taste. Almond butter is a healthy alternative to salted butter. 

One medium-sized apple contains 

• 4 grams of fiber 
• 90 calories 

Two tablespoons of almond butter contain 3.3 grams of fiber. 

Slice the apples as thin as possible, dust them with cinnamon powder, and put them in an air fryer until crisp. Once done, let it cool down (a couple of seconds) and apply almond butter. Enjoy this delicious and healthy high-fiber snack for weight loss. 

•  Falafel Bites 

Made with chickpeas, Falafel is a popular dish in the Middle East. It is a healthy, tasty, and fiber-rich snack. Prepare tiny falafel bites and enjoy them with guacamole. 

Soak dried chickpeas overnight. Put them in the food processor with a pinch of baking soda the next day, and add garlic, coriander, cumin, and pepper powder. Blend the chickpeas until they form a smooth batter. 

Prepare small patties, stir-fry them in a pan (with a little oil), and cook until golden brown. That’s it. Enjoy this tasty and healthy fiber-rich snack with guacamole in your cheat meal. 

•  Hummus and Veggie Dips

Hummus is a dip used with salads and sandwiches. Chickpeas, which contain carbohydrates, protein, and micronutrients, are used to prepare hummus. 

Two tablespoons of hummus contain 2 grams of protein (6% of daily value). 

Hummus is best enjoyed with crunchy vegetables (celery and cherry tomatoes). For a cheat meal, you can have it with falafel bites. 

•  Whole Grain Crackers with Peanut Butter

Go for whole-grain crackers whenever you crave sweet and sugary food (candy, cake, pastry). Apply a layer of peanut, almond, or hazelnut butter although consume in moderation. Excessive consumption can lead to weight gain and risks of cardiovascular diseases. 

Peanut, almond, or hazelnut butter contains high-fiber content. However, monitor the amount and be aware of what you are eating. 

•  Avocado Toast 

Avocado is a high-fiber snack. Guacamole is one such healthy and fiber-rich snack option; however, one can also eat avocado toast to fulfill the fiber content. 

• A medium-sized avocado contains 10 grams of fiber and 240 calories. 
• A slice of whole-grain bread contains 1.9 grams of fiber. 

To make avocado toast, peel and slice the avocado, add lemon juice and salt, and apply on a slice of whole-grain bread. Or 

Peel and mash avocado, add chickpeas, onion, and tomato, apply the mashed content on a toasted bread slice, and enjoy it.

•  Yogurt with Raspberries

Berries are high in fiber, and raspberries contain vitamin C, antioxidants, and fiber. Yogurt is a prebiotic that helps with digestion. 

• One cup of raspberries has 8 grams of fiber. 
• One cup of plain yogurt has 8.5 grams of fiber. 

Combining both makes a healthy, sweet, and high-fiber snack for adults. People with diabetes should ask their doctor before opting for yogurt with raspberries. 

Also, read https://redcliffelabs.com/myhealth/food-and-nutrition/healthy-diet-chart-for-weight-loss/ 

•  Chia Seed Pudding

Chia seeds contain vitamins, minerals, antioxidants, and fiber. Experts label it as a ‘powerhouse of nutrition.’ It comprises soluble fiber that helps lower cholesterol, blood sugar levels, and blood pressure. 

Twenty-eight grams (one ounce) of chia seeds contain 9.75 grams of fiber and 4.68 grams of protein. 

Chia seed pudding is the best fiber-rich snack. In a bowl, mix chia seeds with your favorite flavor and milk. Refrigerate the mixture until it thickens, and enjoy the meal. 

•  Trail Mix with Nuts

Prepare a mix of nuts, seeds, and dried fruits. This trail mix is portable, easy, and convenient. You can enjoy it in between meals. A mix of all makes a high content of fiber and nutrients. 

Fifty grams of nut-based trail mix contains 4.05 grams of fiber. 

The Trail mix is a high-fiber snack that can be bought. You can also prepare one at home by mixing nuts, seeds (almond, sunflower), and chocolate chips or raisins (as you like). 

• High Fiber Cereal 

Cereals are easy to prepare. They contain vitamins, minerals, and the best high-fiber snack. Either you can prepare one at home or buy a cereal packet from the market. 

Every cereal contains different nutrients and fiber content. Some cereals might contain 7.92 grams of fiber, while others have 5 grams. 

Choose the one with at least 5 grams of fiber. Cereals make an effective high-fiber snack for weight loss. You can enjoy cereals with milk or yogurt. Top them up with fruits, seeds, or nuts. 

•  Peanut Butter and Banana Sandwich

Peanut butter, banana, and whole-wheat bread are all rich sources of fiber. The choice and quality of bread may differ in nutritional value. Apply one spoonful of peanut butter over a bread slice and add thin slices of banana to make a high-fiber sandwich. 

• One slice of whole wheat bread contains 3.01 grams of fiber. 
• Half a banana contains 1.6 grams of fiber. 
• Two tablespoons of peanut butter contain 1.6 grams of fiber. 

A combination of all three makes a delicious, low-calorie, high-fiber snack. 

•  Quinoa 

Quinoa is the best protein and high-fiber snack. It is rich in nutrients, contains antioxidants, and has anti-inflammatory and anti-diabetic properties. You can enjoy quinoa with black beans. 

• One cup of quinoa contains 5.18 grams of fiber and 8.14 grams of protein. 
• One hundred grams of black beans contains 6.7 grams of fiber and 6.9 grams of protein. 

Blend quinoa with black beans and add lime juice, coriander, and spices (cumin, chili powder) to make a delicious, high-fiber dip. Enjoy the dip with whole-grain crackers. 

•  Fruits 

Fruits are healthy, high-fiber snacks that can be added to any meal. You can add them as a topping over oatmeal or make a delicious smoothie. Fruits provide nutrients, protein, and fiber to the meal. 

Fruits such as apples, pomegranates, bananas, berries, and pears are the best sources of high-fiber snacks. 

• Spiced nuts 

Nuts are full of fiber and possess several health benefits. Although they are tasty in themselves, you can spice them up with chili powder (if you like it) and enjoy them. 

Nuts improve heart health, reduce the chances of chronic diseases, and fight against inflammation. 

• Beans and peas

Beans, such as black and pinto beans, are high in fiber and popular for their health benefits. You can make a dip from them and enjoy them with baked potatoes or a burrito. 

One cup of boiled pinto beans contains 15 grams of fiber. 

One cup of canned black beans contains 15 grams of fiber. 

Peans like split peas and green peas are an excellent source of fiber. Both contain vitamins, antioxidant properties, and low calories. You can make soup from divided peas and stir-fry green peas to make a delicious high-fiber snack. 

Half a cup of boiled green peas has 4 g of fiber. 

One cup of boiled split peas contains 16 g of fiber. 

• Whole Wheat Pasta 

Another delicious and healthy snack is whole wheat pasta, which is rich in fiber, protein, and whole grains. While pasta contains carbohydrates, the whole grain contains fiber. This high-fiber snack can prevent various diseases. 

One cup of cooked whole-wheat pasta contains 7g of fiber. 

Whole-wheat pasta is a good high-fiber snack to buy. Add healthy veggies to the whole wheat pasta and enjoy the meal. It is a perfect meal for your cheat day. 

• Broccoli 

Broccoli is rich in insoluble fiber, vitamin C, B9, and potassium. Experts say it may lower the risks of cancer. 

One chopped broccoli contains 5 grams of fiber. 

Broccoli goes with everything. Roast it, stir-fry it, or enjoy it with fried eggs—it fits everywhere. 

• Flaxseeds 

Flaxseeds appear tiny but contain tons of nutrients, fiber, and health benefits. You can pair them with anything. Add flax seeds to yogurt, oatmeal, salad, soup, smoothie, or sauce to prepare a high-fiber snack. 

One spoonful of flax seeds contains 2 grams of fiber. 

Benefits of Eating High-Fiber Snacks 

Now that you know 25 high-fiber snacks. Along with fiber, these snacks provide immense health benefits. 

1. It helps in lowering blood sugar levels. 
2. It aids in weight loss. 
3. It boosts heart health. 
4. It helps with keeping the gut healthy. 
5. It fights with constipation and irregular bowel movements. 
6. It promotes weight loss. 
7. It boosts the immune system. 
8. It assists in maintaining overall health.

Also, read https://redcliffelabs.com/myhealth/food-and-nutrition/importance-of-a-balanced-diet-in-a-healthy-lifestyle/ 

Daily Requirement of High Fiber Snacks 

Fiber content differs from person to person. A study found that an individual requires 14 g of fiber for every 1000 calories consumed daily. Here is a table depicting the daily requirement of high-fiber snacks for different age groups. 

Age	Female	Male
1-3 years	14g	14g
4-8 years	16.8g	19.6g
9-13 years	22.4g	25.2g
14-18 years	25.2g	30.8g
19-50 years	25g	38g
51 years and above	21g	30g

Key Takeaways 

High-fiber snacks may improve heart health, boost the immune system, and lower blood sugar levels. Add foods such as chickpeas, apples, bananas, avocados, peanut butter, nuts, seeds, and oatmeal to make a high-fiber snack. Consuming too much fiber food may lead to a risk of bloating, diarrhea, or even Crohn’s disease. Also, drink plenty of water to increase fiber intake and support a healthy digestive system.