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Healthy High Fiber Foods (breakfast, lunch, dinner, snacks \u0026 dessert!)

High-fiber snack options -

Enter high-fiber snacks. Shapiro suggests eating snacks with a minimum of five grams on the label. Got a tall glass of water handy? These dietitian-approved high-fiber snacks will keep you full for hours.

Per serving : 64 calories, 1 g fat 0 g saturated , 15 g carbs, 1 mg sodium, 5 g sugar, 8 g fiber, 1. For breakfast or a snack, this high-fiber cereal made of wheat, psyllium, and oat bran is a total game-changer. Per serving : 80 calories, 1 g fat 0 g saturated , 24 g carbs, mg sodium, 6 g sugar, 13 g fiber, 3 g protein.

Plus, they're made with gluten-free seeds and grains. She suggests pairing them with avocado for an additional fiber boost, or hummus for some creamy fiber-rich flavor.

Per serving : calories, 7 g fat 1 g saturated , 17 g carbs, mg sodium, 0 g sugar, 3 g fiber, 5 g protein. Whether homemade or purchased just look for low-sodium! Add [a handful of] beans for an additional six grams of fiber and protein.

Per serving : calories, 0. Pistachios are a great source of fiber and heart-healthy fat, according to Shapiro. Per serving : calories, 3 g fat 0 g saturated , 18 g carbs, 95 mg sodium, 2 g sugar, 5 g fiber, 6 g protein.

Per serving : calories, 8 g fat 0. Chia pudding makes for a healthy sweet treat that will keep you full, and it also contains a solid amount of omega-3 fatty acids, which boost brain health. Per serving : calories, 12 g fat 7 g saturated , 8 g carbs, 40 mg sodium, 7 g sugar, 5 g fiber, 3 g protein.

You may not associate keto-friendly snacks with fiber, but this buttery-soft stick of goodness totally fits the bill with around a third of your recommended daily intake. Per serving : calories, 18 g fat 5 g saturated , 11 g carbs, 80 mg sodium, 1 g sugar, 9 g fiber, 11 g protein.

This all-star superfood needs no introduction, but it is good to know a medium avocado provides over a third of your daily fiber intake.

Suddenly, that extra guac is worth every penny. Per serving : calories, 21 g fat 3 g saturated , 12 g carbs, 11 mg sodium, 0 g sugar, 9 g fiber, 3 g protein.

Enter these super-crispy fava Bada Bean Bada Boom snacks, that are as fun to eat as they are to say. Per serving : calories, 3 g fat 0 g saturated , 15 g carbs, mg sodium, 1 g sugar, 5 g fiber, 7 g protein. Per serving : calories, 4 g fat 0 g saturated , 30 g carbs, 40 mg sodium, 8 g sugar, 12 g fiber, 4 g protein.

Per serving : calories, 9 g fat 5 g saturated , 23 g carbs, mg sodium, 1 g sugar, 8 g fiber, 20 g protein. Per serving : 76 calories, 0 g fat 0 g saturated , 17 g carbs, mg sodium, 2 g sugar, 9 g fiber, 5 g protein. Per serving : calories, 6 g fat 0. When Perez needs to go for something easy, she opts for hummus , especially the Fountain of Health roasted beet variety.

To up the fiber content even more, dip cut-up raw veggies like carrots, broccoli, and cucumbers in your hummus. Per serving : 70 calories, 5 g fat 0 g saturated , 5 g carbs, mg sodium, 1 g sugar, 1 g fiber, 2 g protein. Per serving : calories, 13 g fat 2.

Per serving : calories, 0 g fat 0 g saturated , 27 g carbs, 2 mg sodium, 17 g sugar, 5. Strain a 6-ounce jar of artichoke hearts to remove all liquid. Snack on them as is, or get fancy by topping with 1 tablespoon of feta, a squirt of lemon juice, a drizzle of olive oil, and cracked pepper.

A 6-ounce serving of the hearts has 6 grams of fiber. Cut a medium sweet potato lengthwise into fries, and toss the orange-hued spears in oil and spices. Spread them on a greased cookie sheet and roast them on high heat until the edges are brown and crisp. Pro tip: Resist opening up the oven too soon and trying to flip them over.

Eating pumpkin rather than just carving it is an easy and tasty way to enjoy fiber-rich food — when you use canned, that is. Spoon it straight or use as a dip with whole grain crackers or apple slices. One cup has 7 grams of fiber. Pro tip: Make sure to use plain puréed pumpkin, not pumpkin pie filling, which can be loaded with sugar and salt.

Rinse and dry a large bunch of kale, then remove the stems and tough center ribs. Rip the kale into large pieces, toss with a little olive oil, then sprinkle with some salt and pepper.

Arrange the kale in a single layer on a large parchment-lined baking sheet careful not to overlap. Bake at °F °C until crisp, which takes about 10 minutes. Keep an eye on them, checking frequently. They can burn easily. This spread is a colorful alternative to hummus. And it takes less time. The split peas take just about 30 minutes to cook.

Add the drained, cooled peas to a food processor with a clove or more of garlic, a pinch of salt, lemon or lime juice, and olive oil. Puree until smooth. Serve in a low bowl, topped with a slug of extra virgin olive oil.

Fill a platter with blanched broccoli and cauliflower, raw carrots, and celery. This lemony snack is even better shared with friends. Besides being packed with fiber 1 cup has 7 grams, remember?

Grandma was right: Prunes can get you back on track. are really sweet and delicious. Plus, prunes have an awesome amount of fiber, about Eat them as is, or cut a small opening and stuff some feta or blue cheese in the center for a quick sweet-and-savory bite.

So maybe eat them sparingly. Scoop cottage cheese into the center of the pear, and sprinkle with cinnamon or poppy seeds 2 grams of fiber in 1 tablespoon. One medium pear touts an impressive 5. Avocados are the ultimate fast food. Cut an avocado in half, and twist it to separate.

Remove the pit, and fill up the hole with salsa and some shredded cheddar. Plus, these smooth and creamy treats come in so many amazing flavors, including coffee, fudge, and orange cream.

Spoon tablespoon-sized mounds of the chocolately delicousness onto a parchment-lined baking sheet and pop it in the freezer for 15 to 30 minutes to set.

Also add a pinch of sea salt, 3 tablespoons of coconut oil, and 1 teaspoon of vanilla extract in a blender or food processor. Spread the chocolatey goodness onto a brown rice cake or use it as a dip for sliced fruit.

Beans are an awesome source of fiber with about 13 grams in every cup. For a snack with some crunch, load 1 brown rice cake or large whole grain cracker with 2 tablespoons of almond butter.

Almond butter has 4. For even more crunch and fiber , sprinkle 1 tablespoon of pumpkin seeds on top. The little green seeds have 2. Pulse 1 cup of almonds in a food processor until finely chopped. Pulse the mixture until it sticks together you may need to add 1 to 2 teaspoons of water. Roll the dough into walnut-sized balls, then cover and refrigerate.

Popcorn is a whole grain with health benefits. For this budget-friendly version, try popping a handful of kernels in a small brown bag in the microwave.

Fold the rim of the bag over twice, and lay it horizontally in the microwave. To jazz up the regular old movie night necessity , sprinkle on some powdered sweet or savory spices.

To up the fiber content 1 cup of popcorn has 1. Considering our love affair with chocolate and peanut butter, a combo of the two plus fiber really challenges those store-bought peanut butter cups. Form the mixture into small balls and pop in the freezer to set.

There's no time like snack time to get more fiber. Eating more fiber is one Hith-fiber the most Boost thermogenic calorie burning health snac, for Americans. And some of the best times to sneak more fiber into your life is at snacktime. In fact, most high-fiber foods—like fruits, veggies, nuts, seeds, whole grains—make for perfect snack components. First things first, what is fiber? Get Your Free Healthy Snack Recipes Downloadable Then it might be time Insulin sensitivity and insulin sensitivity factor calculation method rethink High-fibet you High-iber about high-fiber snacking. The experts at Fiberfacts. Good sources of dietary fiber include fruits, vegetables, whole grains, legumes, and nuts. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance. This type of fiber can be found in oats, barley, legumes, some fruits, and vegetables.