15 Simple High-Fiber Snacks With Just 3 Ingredients
There are many simple snacks with three items or less that you can eat to get more fiber. Snacks high in fiber not only make you feel full, but they also help your digestive system, keep your blood sugar in check, and may even help you lose weight. These 15 easy-to-make snacks are high in fiber and full of good things for you.
Easy snacks that are high in fiber
1. Cottage cheese with berries
This snack is creamy and full of protein from the cottage cheese and fiber from the veggies. This will give you about 5 grams of fiber per serve, especially if you use foods that are high in fiber, like blackberries or raspberries. Along with their natural sweetness, the berries make this a tasty and healthy snack.
2. Carrot Cake
Chia seeds are very small, but they have a lot of fiber. About 10 grams of fiber are in just 2 tablespoons of chia seeds. They will turn into a tasty pudding if you mix them with almond milk or another plant-based milk and put them in the fridge overnight. You can add fruit to make it taste better.
3. Banana with peanut butter and hemp
For a quick and filling breakfast, put peanut butter on a banana and top it with hemp seeds. The natural sweetness of the bananas and the fiber and healthy fats in the peanut butter and hemp seeds give this recipe an extra 5 grams of fiber.
4. Bites of raspberry jam
Strawberry jam bites are easy to make with just chia seeds, raspberries, and a little honey. There are about 7 grams of fiber in each serving of this snack, which has the sour taste of raspberries and the natural sweetness of honey. Also, chia seeds have extra omega-3 fatty acids.
5. Chickpeas from the oven
If you bake chickpeas, they become a crunchy and filling snack. They are also a great source of fiber. About 6 grams of fiber are in half a cup of roasted chickpeas. To make them taste better, you can add salt, pepper, or your favorite spices.
6. Chips made from kale
When you bake kale into chips, you get a tasty way to enjoy its nutrition. Add some salt and olive oil to the kale leaves, and then bake them until they get crispy. It’s a crunchy snack that won’t make you feel bad because one serve has about 3 grams of fiber.
7. Cheese and apple slices with almond butter
Apples naturally have a lot of fiber, and when you mix them with almond butter, you get about 6 grams of fiber in a lunch. With the healthy fats and protein from the nut butter, this is a well-balanced snack that will give you energy.
8. Toast with avocado
This simple food is full of good things for you. When you put mashed avocado on whole grain toast, you’ll get a delicious mix of fiber and healthy fats. Based on the size of the avocado, one serve can have up to 7 grams of fiber.
9. Guacamole and greens
Avocado is also tasty when made into guacamole and served with high-fiber vegetables like bell peppers or carrot sticks. This snack is simple to make and has about 5 to 6 grams of fiber per serve.
10. Energy balls with a lot of fiber
These energy balls are low in sugar and high in fiber because they are made from dates, oats, and nuts. Dates and oats together have about 5 to 7 grams of fiber per serving, which makes them a great snack to take with you.
11. Greek yogurt with berries
Raspberry or blackberry yogurt is a high-protein and high-fiber snack that you can enjoy on its own or with other foods. Based on how many berries you use, this snack can have anywhere from 6 to 8 grams of fiber per piece.
12. Ricotta and pear slices
Pears have about 6 grams of fiber per average pear, making them one of the foods with the most fiber. Adding ricotta cheese to slices makes a sweet and creamy snack that’s great for when you’re hungry in between meals.
13. Toast with sweet potatoes
Instead of toast, use thin slices of sweet potatoes. As a snack, put nut butter or hummus on top of them after baking. Each slice has about 4 grams of fiber.
14. Popcorn
When eaten straight, popcorn has a lot of fiber, which is a surprise. Not only is air-popped popcorn easy to make, but it also has about 4 grams of fiber per cup. You don’t have to use butter to make it taste better. Just sprinkle some sea salt on top.
15. Edamame
Edamame pods that have been steamed are full of protein and fiber. With about 8 grams of fiber per cup, this is a snack that will fill you up and give you a lot of plant-based protein.
Final Thoughts:
Adding fiber to your diet is important for keeping your gut system healthy and keeping you full all day. These snacks, which can be made with three or less things, show that it’s not hard to eat healthy.
These high-fiber snacks are easy to make and very good for you. They’re great for when you need a quick bite on the go or something to fill your afternoon wants.
Include these snacks in your daily life to make sure you meet your fiber goals and improve your health as a whole. A wide range of sweet and spicy high-fiber snacks means there is one here for every taste.
