Fiber Fun: Five Filling & Easy Snacks

Looking for a snack that fills you up? Look for fiber! Adequate dietary fiber can help reduce fasting blood sugar and HbAlc.1 Eating fiber helps you feel full - fibrous foods require more chewing, which takes time, allowing your stomach time to tell your brain, “I’m full.” It also has anti-inflammatory effects that lower your risk for heart disease and other chronic diseases. To benefit from fiber’s anti-inflammatory effects, aim for at least 32g of dietary fiber a day.2 Less than 3% of Americans actually meet their fiber needs, with most people eating an average of half the recommended amount.3,4,5 Try counting how many grams of fiber you eat today and see if you can beat it tomorrow! So when you snack, why not try some of these high fiber snacks to get more fiber in your daily routine!

  • B&R Cereal: Serve 1/2 cup wheat bran cereal with 5 oz plain fat-free soy milk and top with 1/2 cup raspberries (137 calories, 28 g CHO, 7 g fiber). This is a deliciously satisfying and refreshing treat. Raspberries are one of the highest fiber fruits!
  • Miniature Bran-Cake: Microwave 1 miniature wheat bran muffin and smear with ½ tbsp almond butter (191 kcals, 26g CHO, 2g fiber). Now you have your own healthy “cupcake!”
  • Homemade Air-Popped Popcorn: Popcorn is the ultimate snack with a fiber punch! Try three cups of plain, air-popped popcorn for an afternoon snack. In a separate bowl, mix 1 teaspoon of olive oil with a teaspoon of parmesan cheese and herbs and spices of your choice. Then add the mixture to your popcorn, tossing for more even distribution. Get more tasty whole grain popcorn ideas! (93 kcals, 19 g CHO, 3 g fiber)
  • Jicama (pronounced hik-a-ma) Sticks and Sunbutter: This sweet root vegetable is a fantastic addition to any salad and is often found in Latin cuisine, but it holds its own as a quick snack loaded with fiber. Try one cup of jicama sticks with a tablespoon of sunflower seed butter. (148 kcal, 15 g CHO, 7 g fiber)
  • Chia Tea “Boba”: Brew 8 ounces of your favorite tea, add one teaspoon of honey for a sweet hint, then add 1 tablespoon of chia seeds (90 Kcal, 12 g CHO, 5 g fiber). Keep in fridge until cool. Now you have a healthy substitute for boba!
  • Almond Toast: Toast 1 piece of 100% whole wheat bread and spread with 1/2 tbsp almond butter (120 kcal, 14g CHO, 2g fiber). This is a super simple, yet satisfying bite.
  • Tropical Crunch: Top 1 container of fat-free plain Greek yogurt with ¼ cup diced fresh pineapple, ¼ cup sliced mango, and ¼ cup bran cereal (210 kcals, 36 g CHO, 8 g fiber). Enjoy this tropical fresh fruit medley with a granola crunch! Perfect on a hot summer day.

Next time you need an easy and filling snack, try one of these delicious options. Looking for more ways to eat healthy? Learn how choosing high-volume foods allows you to eat more and weigh less!1,2,3,4,5

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