Fiber-Rich Snacks: Tasty, Well-Balanced, and Good for Your Health

Let’s talk about fiber!

Most people know they need fiber — they’re just not sure why they need it, how much they need, or how to get enough of it.

Adding fiber to your diet is one of the best ways to improve your nutrition. And you can easily and creatively add fiber to your daily menu, starting with tasty, fiber-rich snacks.

The Fundamentals of Fiber-Rich Snacks

First, a few basics: What is fiber?

Fiber is a carbohydrate composed of plant food — also known as roughage or bulk — that our digestive systems can’t fully break down or absorb.

Fiber is a filling nutrient that passes through the body and exits fairly intact. But along the way, it plays some vital roles:

• Improves digestive system (particularly gut) health.
• Encourages bowel regularity, linked to a lower incidence of colorectal cancers.
• Delivers a feeling of fullness and lowers blood sugars, helping with weight loss.
• Lowers cholesterol, benefiting heart health.

On the other hand, a lack of fiber reverses these benefits. It may:

• Result in an unhealthy digestive tract, with related disorders like constipation and diverticulitis.
• Set the stage for blood sugar spikes and early-stage diabetes in people who consume a lot of refined carbohydrates.
• Encourage cholesterol buildup that may lead to heart disease.

Snacking With Fiber

Incorporating fiber-rich snacks is a healthy and easy way to get the recommended amount of daily fiber of 25 to 30 grams per day.

While it’s important to get enough fiber in your diet, being intentional about how you consume fiber matters as well. There’s no need to dump a big can of black beans into a microwaveable dish at the office!

We’ve all seen products marketed as “high fiber” — various dry cereals, breakfast granolas and granola bars, fiber cookies, and wafers. But just because those snacks are a good source of fiber doesn’t necessarily mean they’re the best snack.

Before you buy, check the wrapper or box carefully. These high-fiber products are often high in refined carbs as well, and typically these carbs come from added sugars!

Try starting with a high-fiber food you enjoy — for instance, a green apple. Add some no-sugar-added peanut butter for another couple grams of fiber that also provides healthy fats and some protein. This fiber/protein/healthy fat trifecta gives you a well-balanced and satisfying snack.

Here are more healthy, tasty, high-fiber snack ideas to mix and match:

• Popcorn, which is naturally a whole grain
• Fruit: apples, oranges, pears, berries
• Nuts: almonds and pistachios
• Unsweetened nut butters: peanut butter, almond butter
• Hummus with raw veggies or whole-grain crackers

Fiber isn’t just for snacking, though! Here are a few tips for ramping up your fiber intake at mealtime:

• Have a side of berries with your morning eggs.
• Pair a side of black beans with tacos, or make a homemade black bean burger.
• Replace refined grain products such as white bread, rice, and pasta with whole-grain varieties such as whole-wheat bread, brown rice, and whole-grain pasta.
• Add chickpeas and pumpkin seeds to your salads.
• Throw together a three-bean salad with your favorite beans, chopped veggies, and a simple vinaigrette dressing for a tasty and filling summer lunch.
• Add beans to your favorite soup or chili recipe.

Final Thoughts on Fiber

At Signature Healthcare, part of our mission is to encourage great nutrition habits, like having fiber-rich snacks, among many others. We’ll help you fill your plate with a nourishing mix of foods that support a long, healthy lifespan.

We offer patients nutritional guidance, dietary analysis, and counseling toward sustainable lifestyle changes. Contact us for a consultation!