5 High Fiber Snacks You’ll LOVE!

Are you eating enough fiber? If you are like 97% of Americans, you may be falling short of recommendations (25g per day for women, 38 g per day for men). Including fiber-rich foods in snacks can be a great way to boost your intake. Fiber can help slow the digestion of carbohydrates to provide slow, sustained energy, rather than a quick boost followed by a crash. Some types of fiber can be fermented by gut bacteria, keeping your digestive tract healthy and running smoothly. Fill up on fiber next time you need a snack! Here are some of our favorite fiber-rich snack ideas:

Fiber Can Be Savory!

  1. Nutty Avocado Toast: Toast 1 slice of whole grain bread, top with ¼ sliced avocado, and sprinkle with 1 tbsp hemp hearts,1 tbsp chopped walnuts, or 1 tbsp flax seeds and sprinkle with salt, pepper, and garlic powder. This easy snack is filling and satisfying. (180 kcals, 16 g CHO, 7 g fiber)
  2. Cheesy Trees: Place 1 cup cooked broccoli in a microwave-safe bowl. Sprinkle with 1 ounce of reduced fat cheddar cheese and microwave for just 30 seconds to melt the cheese (120 kcals, 11g CHO, 5g fiber). Enjoy this ooey-gooey warm and savory treat.
  3. Lentils & Greens: Combine 1/4 cup warm cooked lentils, 1 cup mixed baby greens, ½ tbsp olive oil, 1 tsp lemon juice, 1 tbsp crumbled feta cheese, and season with salt and pepper to taste (150 kcals, 12 g CHO, 5g fiber). Enjoy this easy and tasty snack any time of the day.
  4. Guac & Beans: Warm ¼ cup no-fat-added refried beans in the microwave. Top with 2 tbsp fresh guacamole and 4 quartered cherry tomatoes. Serve with 6 blue corn chips for dipping (127 kcals, 20 g CHO, 5g fiber). This is a crowd-pleasing treat that the whole family will love.
  5. Nutty Bok Choy: Drizzle 2 cups cooked bok choy with 1 tbsp of peanut sauce and enjoy for an easy and light snack. (142 kcal, 11 g CHO, 5 g fiber)

How to cook bok choy: Wash and clean the bok choy of any loose dirt, place in a steamer until stems of the bok choy are soft on the outside, but still crisp on the inside.

How to make peanut sauce: Put 1 tbsp of creamy peanut butter in a microwave-safe bowl and microwave for 15-20 seconds until creamy. Stir in the juice of one lime wedge and some chili paste, and voila!.

Next time you reach for a snack, try one of these tasty creations to give your daily fiber intake a super-boost!

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Type2Diabetes.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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