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5 High-Fiber Snacks

By Nutrition

5 High Fiber SnacksWith modern nutrition, there is always lots of talk about carbohydrates and protein. High-protein and low-carb diets have been very popular over the last decade or so. It’s true that we need a decent amount of high-quality protein (more if we exercise regularly) and that many of us are eating too many junky carbohydrates in the form of processed sugar and refined breads and pastas. There is not so much talk about how little fiber we eat. According to the American Dietetic Association, most Americans don’t even come close the consuming enough fiber. The tell-tale signs of low fiber intake are constipation, weight gain, blood-sugar fluctuations, nausea and tiredness.

Worry no longer! Here are 5 high-fiber snacks:

  1. Flax seeds – These guys usually come ground into a powder. Since it is a powder, it is really easy to use. You can add it to a drink or smoothie, sprinkle over a salad or mix some in when baking.
  2. Fruit – Fruits are great. They contain a lot of sugars but also a lot of fiber. The fiber helps to smooth out the sugar delivery to your body.
  3. Vegetables – Plenty of fiber available here. You can’t really get enough vegetables.
  4. Hummus – Made from chick peas, hummus is packed with fiber and is also delicious. Why not dip some carrot and celery sticks for even more fiber?
  5. Legumes – Beans and lentils have high levels of fiber. Have them hot in a stew or cold on a salad.

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  1. Sammy Carton says

    Bit the hunger pangs with snacks – but not just simple snacks but high fiber food such as nuts and beans. Taking a cup of lentils (cooked) is about 15.6 grams total fiber as with Lima beans, 1 cup is equivalent of 13.2 grams total fiber. High fiber diet aids in loosing weight and risk of obesity as well as heart ailments even diabetes.

  2. ranganr says

    Fiber rich food is more essential for prevention of diseases arising on long run like even diabetes, gastric ulcers etc..Good list of fibrous foods..

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  5. Suzanne says

    Great share. It would be better for us to know what are the good and bad things so that we can further plan on what we are going to do.

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  9. Rohan Arora says

    Oats could be added too?
    Fiber is good for digestion but you should eat it in moderation as it makes you feel full after eating just a small quantity.

  12. Sophia says

    I definitely need to eat more fibers after reading this. Diabetes is such a challenge to battle against not knowing the right foods to eat. Not anymore =)

  16. Jen C says

    There is so much fibre in pears. Pears are one of the leading fruit sources of fiber. A medium-sized pear packs 6 grams of fiber, which equals about 24% of the recommended daily value. The skin contains the majority of the fiber found in a pear, so enjoy the skin for added flavor, texture, and nutrients. I work in a food analysis lab and we get an office fruit box to snack on from http://www.fruitfulloffices.ca The fruit has been so beneficial to our office. Getting rid of unhealthy snacks has really improve my skin. Great article

    Jen

  17. AlifeJim says

    Thanks for this essential information. The snacks you mentioned here are all good and staffed with various health benefits. Besides their nutritional value, they could also be used effectively for the management of lifestyle conditions like diabetes and obesity.

    An eating plan including these foods coupled with a good, age-relevant exercise program, can land anyone in a world of good health.

  18. musadun says

    i love high fiber snacks. it can help to prevent constipation. one that have constipation problem, should try out this high protein snacks.