25+ High Fiber Snacks for Adults

February 6, 2017
updated Sep 14, 2023

5 from 23 votes

You must try these delicious high fiber chocolate bites. Fiber has never tasted this good. Or should I say; that chocolate has not been this good-for-you.

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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

collage of 6 different high fiber snacks

25+ High-Fiber Snack Ideas for Adults

Laura Fuentes

You must try these delicious high fiber chocolate bites. Fiber has never tasted this good. Or should I say; that chocolate has not been this good-for-you.

5 from 23 votes

Servings 12 bites

Prep Time 15

Total Time 45

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

Most schools are nut free and require a nut-free alternative to be used for this recipe. If you are making these for home and can have peanut butter or almond butter, you can use that instead.
Nutritional information will vary depending on the protein powder you use.

Equipment

Clean Treats Cookbook

The Best Homemade Kid’s Snacks on the Planet

Nutrition

Serving: 1 biteCalories: 91kcalCarbohydrates: 17gProtein: 2gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 1mgSodium: 28mgPotassium: 157mgFiber: 2gSugar: 10gVitamin A: 122IUVitamin C: 0.1mgCalcium: 15mgIron: 0.5mg

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25+ High Fiber Snacks for Adults

What is Fiber

How Much Fiber Do You Need in a Day?

High Fiber Ingredients to Add to Snacks

High Fiber Snacks Recipes