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Want the ultimate list of tasty, high-fiber snacks that are enjoyable to eat? The ones below are perfect for kids and adults of all ages.
Below you’ll find ways to get more fiber into your family’s daily meals with great-tasting recipes.
What is Fiber
Fiber is a non-digestible carbohydrate found in fruits, vegetables, legumes, seeds, and grains. You can think of it as an essential “ingredient” for better digestive, gut, and heart health.
There are two types: soluble and insoluble fiber. Soluble dissolves in water and helps lower blood cholesterol and glucose levels, while insoluble doesn’t dissolve in water and helps you digest foods. Both are important and beneficial alike.
How Much Fiber Do You Need in a Day?
Adults are recommended an intake of 25-30 grams of fiber per day, while kids require a little less, depending on their age. Kids as young as 2-5 should get around 15 grams a day, while 5-10-year-olds should get about 20 grams per day. Ages 11+ should aim for over 25 grams of fiber per day, just like adults. These, of course, are guidelines (avg/min).
High Fiber Ingredients to Add to Snacks
To get started, let’s go over some fiber-rich foods and how many grams you can expect to obtain from one serving.
The following list includes a couple of items (chia, flax, and oats) that aren’t necessarily something you’d eat on their own but are easy to add to recipes like smoothies, oatmeal, and some baked goods.
Here are a few high-fiber ingredients to choose from:
- Apples (1 fruit) – 4.5 grams
- Pears (1 fruit) – 5.5 grams
- Raspberries (½ cup) – 4 grams
- Strawberries (1 cup) – 3 grams
- Carrot stick (1 cup) – 3.5 grams
- Jicama slices (1 cup) – 6 grams
- Avocado (1 fruit) – 10 grams
- Edamame (½ cup shelled) – 4 grams
- Broccoli – (1 cup/3florets) – 2.5 grams
- Dried prunes – 1 gram each
- Dates – 3 grams each
- Popcorn (3 cups popped) – 5 grams
- Oatmeal (½ cup) – 4.5 grams
- Almonds (¼ cup) – 5 grams
- Chia seeds (1 tablespoon) – 3 grams
- Flaxseed (1 tablespoon) – 2 grams
- Dark chocolate (1 ounce) – 3 grams
- Coconut flour (1 tablespoon) – 7 grams
- Whole wheat pita – 4 grams each
- Whole wheat tortilla – 4.6 grams each
- Hummus (2 tablespoons) – 2.2 gram
- Guacamole(1 tablespoon) – 1 gram
High Fiber Snacks Recipes
I’ve got fiber-rich snacks galore! Everything from bite-size treats to muffins, smoothies, and savory ideas- there’s a healthy snack for everyone to enjoy.
High Fiber Low-Calorie Snacks
Pairing fiber-rich ingredients like fruit and veggies with dips or whole grains is a great way to get a lot of fiber in one serving while enjoying each bite. These recipes and ideas are the best fit if you want a healthy snack that’s low in calories (200-300) and that also pack great inside a snack box!
*Dips are 2 tablespoons, and fruit or veggies are 1 cup unless otherwise specified.
- Hummus + jicama slices – 8 grams
- Hummus + pita wedges – 5 grams
- Edamame Hummus (1 serving) + carrot sticks – 7.5 grams
- Guacamole + whole wheat tortilla/pita – 7.5 grams
- Chicken Salad Stuffed Avocado– 5 grams
- Egg Salad Stuffed Avocado– 5 grams
- Flaxseed (½ tablespoon) + yogurt (½ cup) + raspberries (½ cup)- 5 grams
High-Calorie Snacks on the Go
Now, when it comes to fiber-rich snacks you can grab and go, I’ve found the following options to be tasty without compromising ingredients or overly expensive:
- KIND Bars
- RX Bars
- Hippeas
- Medjool dates – pack 1 or 2 in small zip bags.
- Mary’s Gone Crackers Super Seed – pack a portion in a small container.
- One Peanut Butter Bars
25+ High-Fiber Snack Ideas for Adults
Watch how it’s made:
Ingredients
Chocolate Protein Bites
- ¼ cup rolled oats
- 1 cup Sunsweet dried prunes
- 3 tablespoons nut-free butter*
- 1 tablespoon honey, optional
- 2 tablespoons unsweetened cocoa powder
- 1 scoop your favorite chocolate protein powder, 28g scoop
- ¼ cup mini chocolate chips, optional
Instructions
- In the bowl of your food processor, blend oats into a flour-like texture. Add prunes, nut-free butter, honey, cocoa powder, and protein powder, and process mixture until combined, making sure to stop once or twice to scrape the sides. If the mixture is too crumbly, add a tablespoon or two of water. Once the mixture has a sand-like consistency and it adheres to itself when pinching, it's ready to roll it out.
- Remove the blades from the food processor and fold in mini chocolate chips.
- Begin rolling out the dough by hand, about a tablespoon at a time and place bites into a container. Refrigerate for 30 minutes until set.
Notes
Nutritional information will vary depending on the protein powder you use.
Jenna says
I made these chocolate bites for my kids and they love them!
Crystal R says
Can you freeze these? If so, how long for defrosting? Thank you, these look great can’t wait to make for my daughter who needs extra fiber and loves prunes already!
Laura Fuentes says
Yes, you can absolutely make these ahead of time, freeze them. I simply stick them in a lunchbox, frozen, they thaw out by lunch. Otherwise, about 10 min on the counter will do it!
Heather says
Could you use dates instead of prunes?
Laura Fuentes says
Yes, you can use dates or raisins but know that the soluble fiber content will be a bit different.