Top 9 High Fiber Snacks

There’s no feeling more disappointing than walking over to the fridge after a long day and realizing there’s nothing to eat. So you just stand there, staring, like we’re expecting to have some sort of culinary epiphany that inspires you to whip up the perfect snack.

We’ve all been there.

Snacks have gotten a bad rap, probably because of the ubiquity of ultra-processed snacks that tend to be high in calories and low in nutritional value.

But that doesn’t mean snacks are inherently unhealthy.

For many of us, snacking is an important part of our daily routine – whether we’re in need of a mid-day boost to get us to dinner without having a public melt-down, a bite to eat on the way to the gym to fuel us through that thought workout, or something to satisfy those late-night munchies.

Snacks are a great way to keep us satiated & energized throughout the day and provide additional nutrition where needed.

For instance, only 5% of Americans consume enough fiber (1). For 95% of us, adding a few fiber-rich foods to our diet can go a long way.

Fiber helps promote digestion and regulates the absorption of glucose into our bloodstream, which helps us feel fuller for longer and have more sustained energy levels throughout the day. Eating enough fiber is also linked to a lower risk of heart disease and type 2 diabetes (1).

For those of us who often get hungry in between meals, choosing high-fiber snacks is the perfect opportunity to incorporate enough of the essential nutrient into our diet.

That’s why we’ve put together this list of the X best healthy high-fiber snacks you can find on store shelves, along with our best tips for choosing healthy high-fiber snacks.

How to choose healthy high fiber snacks

When choosing a high fiber cereal, here are some things to consider:

• Fiber. Many snacks tend to be more highly processed, which often means the fiber in many plant-based ingredients has been removed. To find snack foods that are considered an excellent source of fiber, choose something that contains more than 20% of the daily recommended value (DV) of fiber per serving (2).

• Added sugar. Added sugars are common in many packaged food items, so snacking throughout the day can make it more difficult to stay within the recommended daily intake of 10% of total calories. A helpful strategy is to look for snacks that contain less than 5% of the DV of added sugar per serving (3).

• Palm oil. Snack foods are a common source of palm oil – it’s found in nearly half of all packaged products and comes with a plethora of concerns about deforestation and unethical labor in its supply chain (4, 5). If you’re having trouble finding snack options that are free of palm oil, look for products that are RSPO-certified.

• Level of processing. Packaged snack items tend to be highly processed and often contain artificially added dyes, flavors, and preservatives. Consuming high amounts of ultra-processed foods is linked to an increased risk of obesity, high blood pressure, high cholesterol, and more (6). The GreenChoice app is an easy way to check if an item contains highly processed ingredients.

1. Smart Sweets Fruity Gummy Bears

This fruity gummy bear snack is an excellent source of fiber. It offers the highest amount of fiber of the bunch with 32% of the daily value (DV). It’s sweetened with stevia leaf extract instead of cane sugar.

2. Bulletproof Coconut Chocolate Dipped Collagen Bar

This chocolate-dipped collagen bar has 29g of fiber providing 21% of the daily value, making it an excellent source of fiber. It’s made with collagen protein which supports skin, bone, and joint health.

3. Rhythm Superfoods Naked Beet Chips

This organic beet snack has 7g of fiber offering 24% of the daily value. It also is a good source of plant protein.

4. Sea Salt Microwave Popcorn 6ct Market Pantry

This microwave popcorn is an excellent source of fiber, with 21% of the DV per serving.

5. Skout Protein Bar Chocolate Cherry

This nutrient-packed bar contains 6g of fiber per serving – 21% of the DV – and a high amount of iron, potassium, magnesium, and manganese, which are both nutritionally essential nutrients.

6. Doctor In The Kitchen Organic Flax Seed Crackers

These organic crackers are made with flax seeds, an excellent source of fiber, protein, and omega 3. It offers 8g of fiber per serving, or 28% of the DV.

7. Scharffen Berger Maker – Dark Chocolate

This dark chocolate offers 32% of the DV of fiber and no added sugar. It’s made with simple ingredients like cacao and vanilla beans.

8. Rxbar Peanut Butter Protein Bar

This peanut butter protein bar has only 3 ingredients: egg whites, dates, and peanuts. Together, these provide 18% of the DV of fiber per serving. It’s also a good source of protein and potassium.

9. Bare Naturally Baked Crunchy Toasted Coconut Chips

These crunchy toasted coconut chips are an excellent source of fiber, with 6g per serving or 23% of the DV.

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Key takeaways for choosing a high fiber snack

Opting for snack options that are fiber-rich is a great way to supplement your diet with this essential nutrient, which 95% of us don’t get enough of. Plus, snacks that are high in fiber tend to be better at getting us through to our next meal, since they keep us fuller for longer.

Added sugar and palm oil are common ingredients to be mindful of when shopping for high-fiber snacks. Additionally, many packaged snacks tend to be highly processed and more likely to contain additives associated with negative health effects.

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GreenChoice, PBC has evaluated and rated more than 340,000 food & beverage products across hundreds of attributes related to diet, health, and sustainability. Easily find the best products for you, the planet, & your budget. Download the free GreenChoice app for Apple iO or Android!

Sydney W

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Merve

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