Dietitians suggest these five high-fiber snack foods to eat.

When you're in the mood for a snack, consider trying one of these delicious and high-fibre options that can support gut and heart health, as well as make you feel full and content. There are several health benefits of fibre for your body. Similar to how a broom gathers dirt, fibre gathers waste, poisons, and food particles, facilitating their easy and effective passage through your digestive system. What was the outcome? reduced cholesterol, less pollutants, less constipation, and additional. 

Even if you are aware of the health advantages of fibre, it can occasionally seem daunting to consume the necessary 22 to 34 grammes per day.3. To find out the finest high-fibre snacks, we chatted with dietitians. These are their top choices. 

Fiber's Health Benefits 

One of the best nutrients for enhancing your health is fibre. Fibre is an indigestible kind of carbohydrate that is naturally present in plants. Despite this, it is essential for preserving gut health. According to nutritionist Jamie Nadeau, RDN, "Eating more fibre can support your gut health, reduce your risk of chronic disease, and even help to stabilise your blood sugar." As fibre makes you feel fuller for longer, it is also helpful in maintaining a healthy weight. 

Soluble and insoluble fibres are the two different kinds. To help lower blood cholesterol and glucose levels, soluble fibre dissolves in water to form a gel-like substance, according to Lauren Harris-Pincus, M.S., RDN, author of The Everything Easy Pre-Diabetes Cookbook. "Insoluble fibre facilitates the faster passage of your faeces through your colon by giving it greater volume. Constipation, bye-bye, she declares.

 Fibre helps keep your digestive system running normally, which may help reduce diverticulosis symptoms and prevent constipation. Because a high-fiber diet promotes fullness and lowers total calorie intake, it may also help with weight management. This is especially helpful if you're trying to maintain or reduce weight because diets high in fibre are very fulfilling and full. 

Additionally, fibre might help lower the chance of developing chronic illnesses. A high-fiber diet has been linked to a decreased risk of heart disease, type 2 diabetes, and several cancers, including colon cancer, according to studies. Fibre may also aid improve heart health by decreasing LDL (bad) cholesterol and stabilising blood sugar levels. 

The Top 5 High-Fiber Foods for Snacks 

These are the top high-fiber snacks recommended by nutritionists to keep you full and healthy. 

Chickpeas 

One excellent source of dietary fibre is chickpeas. 16 grams of fibre, or almost two-thirds of the daily need for women and one-third for males, are found in one cup of canned, drained chickpeas.4 The majority of the soluble fibre in chickpeas is heart-healthy fibre. Preventive cardiology specialist Michelle Routhenstein, M.S., RD, CDCES, CDN, explains, "Roasted chickpeas are a fibre-rich snack that enhances butyrate production in the gut, which helps support cardiovascular health by reducing inflammation." 

Chickpeas are a great option for a snack to keep you feeling full in between meals because they are also high in slowly digesting protein. You can either create your own at home using this Crunchy Roast Chickpea recipe or purchase them pre-roasted in single-serve snack boxes. 

Bran Cereal

One of the cold cereal options with the highest fibre content is bran cereal. A 1-ounce portion of bran cereal may include 6 (or more!) grammes of fibre, depending on the brand.5. Because of its high content of insoluble fibre, bran helps to maintain regular bowel motions by giving the stool more volume. If you have a problem with constipation, this can be very helpful.2. Bran cereal is usually a fantastic option, but if you have a little more time, consider making these Banana Bran Muffins. 

Raspberries

 A cup of raspberries contains 8 grammes of fibre. Six Their blend of soluble and insoluble fibre encourages regular bowel motions and gives the stool more volume. They are therefore a tasty, all-natural cure for constipation. Harris-Pincus enjoys eating them as a satisfying, blood-sugar-stabilizing snack when combined with pistachios and plain Greek yoghurt.

 Edamame

“To maximise satiety and fullness throughout the day, the best high-fibre snacks also providede other important nutrients, like protein," explains plant-based nutritionist Haley Bishoff, RDN, LD, owner of R\tsu Nutrition in Las Vegas. Let us introduce edamame. Eight grams of fibre and a substantial 18 grammes of plant protein may be found in one cup of cooked edamame. 

This high-fibre snack can be found in the snack aisle in roasted form, in the freezer department in steamable bags, or previously cooked and cooled in the produce aisle.

Chia Seeds

Chia seeds are a great way to include fibre and heart-healthy omega-3 fats in your snacks. "An ounce of chia seeds contains almost 10 grammes of dietary fibre," explains San Antonio sports dietitian Mandy Tyler, RDN, CSSD, LD. "Adding chia seeds to cottage cheese with fruit, Greek yoghurt parfaits, or blending them into afternoon smoothies is a simple and tasty recipe." Another tasty high-fibre snack that you can prepare ahead of time is chia seed pudding (add some blackberries for an even greater fibre boost). 

Other Tips for Adding Fiber to Your Routine

• Examine the dietary information: Tyler advises customers to compare the Nutrition Facts labels on items before making a purchase and select the one with the highest fibre content.

• Replace refined carbohydrates with whole grains and legumes: According to Bishoff, you can simply add fibre to your diet by replacing simple carbohydrates with complex carbohydrates that are high in fibre, such as quinoa, barley, chickpeas, lentils, or beans.

•  Think about taking a fibre supplement: If you suffer from IBS or don't always receive enough fibre in your diet, this could help you reach your daily fibre target and potentially ease your symptoms. As usual, before using any supplements, make sure to see your physician. 

• Make sure to include fibre in all of your meals and snacks. According to Nadeau, you can have whole-grain snacks or add some berries to your breakfast or dinner. "You can significantly improve your ability to meet your fibre needs by making deliberate dietary choices throughout the day to eat more fibre." 

• Up your water intake: According to Routhenstein, "You can help prevent potential constipation and bloating associated with increasing your fibre intake by staying hydrated before you add fibre to your diet."

The Bottom Line 

We could all use consuming more fibre in our diets. Thus, try to include a source of complex carbohydrates that are high in fibre with every meal and snack. Additionally, remember to drink plenty of water. Small yet thoughtful decisions like these can have a major impact on your health!

By Chico Mies