The 7 Best High-Fiber Snacks, According to a Dietitian Up your intake of this important nutrient with these simple and flavorful snacks. By Jessica Ball, M.S., RD Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Updated on May 12, 2025 Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS See More Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition. EatingWell's Editorial Guidelines In This Article View All In This Article Whole Grains and Fruit Energy Balls Veggie-Based Dips Popcorn Smoothies Spiced Nuts Chia Pudding Look for a snack that has at least 3 grams of fiber per serving.Snacks containing fruit, whole grains, seeds, nuts and beans are all great high-fiber choices.Add 1-2 high-fiber snacks per day to reach fiber goals and to keep hunger away. Though it might not be as trendy as some other nutrients, fiber is a critical part of a healthy eating pattern. It provides several benefits, like supporting healthy digestion, increasing beneficial gut bacteria, lowering the risk of chronic disease and even promoting healthy weight management. The 2020-2025 Dietary Guidelines for Americans recommend getting between 28 and 34 grams daily, but most Americans are missing the mark—with over 90% of women and 97% of men not getting the recommended amount of daily fiber. Snacks are a great place to start if you're trying to up your fiber intake. High-fiber snacks can help you feel full and satisfied longer and keep between-meal hunger at bay. This is especially true when fiber is paired with protein and healthy fat, like in many of these snack ideas. According to our high-fiber recipe parameters, these snacks clock in at a minimum of 3 g of fiber per serving, which is about 10% of your daily needs. Whole Grains and Fruit There are several ways to pair fruit and whole grains together for healthy, high-fiber snacks. For example, you can make baked oatmeal, overnight oats or whole-grain toast topped with fruit. Adding a fiber-rich spread like nut butter or seeds can boost the gut-healthy potential. Opt for high-fiber fruits like berries, apples, pomegranates, pears or bananas. What Happens to Your Body When You Eat Oatmeal Every Day Energy Balls Energy balls are like the no-bake cousin of granola bars. They're easy to make and combine several high-fiber ingredients like oats, nuts or nut butter, seeds, dried fruit and chia seeds. Bonus: They can be made ahead and are portable for something delicious and satisfying between meals. We have a wide variety of energy ball recipes, from Blueberry-Lemon to Peanut Butter-Chocolate, so you can choose flavors that meet your preferences. Veggie-Based Dips From hummus to guacamole to salsa, many delicious veggie-based dips are perfect for snacking. Make a big batch at the beginning of the week so it's ready in a pinch when hunger strikes. Dipping with more vegetables or whole-grain crackers can up the fiber in your snack even more. Popcorn Did you know that popcorn is a whole grain? Due to its high fiber content, popcorn is one of the best snack options for weight loss if that's your goal. Add spices, herbs and seasonings to amp up the flavor and make this snacking favorite even more fun. It's great for when you want a lower-calorie snack with a large serving size. How to Make Popcorn in the Microwave Smoothies Smoothies are not just for breakfast—they make great snacks too. You can easily add lots of high-fiber ingredients like fruit, vegetables, greens and chia seeds. Get creative with what you have on hand and experiment with new flavors to help keep it exciting. And if you want to prep ahead, we even have some Make-Ahead Smoothie Freezer Packs that are perfect for grab-and-go. Spiced Nuts Nuts are packed with fiber and offer many health benefits, including promoting heart health, reducing diabetes risk and fighting inflammation. Adding herbs, spices and aromatics can make eating regular nuts more flavorful and interesting. Plus, it makes it easy to customize to your—or your family's—preferences for a snack everyone will look forward to. What Happens to Your Body When You Eat Cashews Regularly Chia Pudding Chia seeds might be small, but they pack a mighty punch when it comes to nutrition. Just 1 ounce (2 tablespoons) of chia seeds contains a whopping 5 g of protein, 9 g of heart-healthy fat and 10 g of fiber, per the USDA. That's nearly 35% of your daily fiber needs! Plus, they provide impressive health benefits like promoting heart health, reducing inflammation, helping lower cholesterol and supporting healthy blood sugar control. Not to mention, they're super versatile. Enjoy them mixed with your favorite milk or milk alternative to make a high-fiber chia pudding—or simply add them to water and a splash of lemon juice for a riff on our Healthy Gut Tonic with Chia (which is a great recipe for helping you stay regular!). Top Rated High Fiber Snack Recipes to Try Lime & Parmesan Popcorn 5.0 Garlic Hummus 5.0 Trail Mix Energy Bites 4.4 The Bottom Line Fiber is a super important nutrient that most of us are not getting enough of. Add one—or two—of these tasty, customizable snacks to your day to increase your fiber intake. With ingredients like whole grains, chia seeds, fruit, nuts and legumes, these snacks are healthy and delicious and offer some serious staying power to keep between-meal hunger at bay. Explore more: Special Diets High-Fiber Diet Was this page helpful? Thanks for your feedback! Tell us why! Other Submit