Healthy Fiber Snacks for On-the-Go Nutrition

fiber snacks

Snacking smart is easy. Just pick snacks rich in fiber to stay full longer and boost your gut health. Below are seven top choices for fiber snacks vetted by dietitians. They’re great when you’re out and about.

Key Takeaways:

  • Fiber snacks can help keep you fuller longer and promote digestive health.
  • Choose snacks that are high in fiber for a healthier snacking option.
  • These seven dietician-approved fiber snacks are perfect for on-the-go nutrition.
  • Incorporate natural fiber snacks into your daily routine for a satisfying and healthy snack.
  • Keep portion sizes in mind to control calorie intake, especially with high-fiber foods like roasted garbanzo beans.

Almond Butter Toast with Mashed Raspberries

Want a tasty and full snack that’s also good for you? Try almond butter toast with mashed raspberries. It’s a delicious mix that’s both filling and packed with nutrients.

Start with sprouted whole-grain toast for this snack. It’s crunchy and full of fiber. Then, add a thick layer of creamy almond butter. Almond butter is rich in healthy fats and gives a yummy nutty taste.

Now, for the raspberries. They’re high in fiber, which is great for your snack. Mash them up and spread them over the almond butter. Their sweetness goes well with the nutty almond butter.

This snack is not only tasty but also great to take with you. Just put the almond butter toast with mashed raspberries into a bag or bento box. Now, you have a snack full of fiber that’s easy to carry.

Benefits of Almond Butter Toast with Mashed Raspberries

  • High in Fiber: The toast and raspberries add lots of fiber. This is good for your stomach and helps your digestion.
  • Rich in Nutrients: Almond butter has healthy fats. Raspberries are full of vitamins, antioxidants, and minerals.
  • Satisfying and Filling: The mix of fiber, fats, and natural sugars keeps you full and happy between meals.
  • Convenient and Portable: You can easily make this snack ahead of time. It’s perfect for a nutritious snack on the go.

“Almond butter toast with mashed raspberries is a delightful and nourishing snack. It satisfies your cravings and is full of fiber-rich goodness.” – Nutritionist Sarah Thompson

Mashed Avocado with Jicama Sticks

Mashed avocado and jicama sticks make a great snack. Avocados offer healthy fats and a lot of fiber. One medium avocado gives you about 13 grams of it, an awesome high-fiber snack choice.

Jicama is a crunchy root that’s low in calories but high in fiber. It gives a nice crunch against the soft avocado. With 6 grams of fiber per cup, jicama is great for boosting your fiber intake.

To make this snack, mash a ripe avocado and add some lemon or lime. This keeps it from turning brown and adds a tangy taste. Next, slice jicama into thin sticks for dipping.

This snack isn’t just tasty; it’s also full of nutrients. Avocado has vitamins K, C, E, and B-6. Jicama adds minerals like potassium and magnesium. Together, they’re a powerhouse for a healthy snack.

Try this delicious, fiber-rich snack anytime you need a quick boost. It’s perfect for on-the-go or as a snack to energize your day. Enjoy the benefits of avocado and jicama together.

Apples and Pears

High fiber snacks like apples and pears are great choices. They offer a satisfying crunch and sweetness. They also have lots of fiber to help you feel full and support your digestion.

A medium apple has five grams of fiber. A medium pear has even more, with six grams. Adding these fruits to your diet is tasty and convenient.

The Benefits of Apples

Apples are packed with good stuff. They’ve got vitamins, minerals, and antioxidants. These support your health overall. Besides being high in fiber, apples are a source of vitamin C. This strengthens the immune system. They also fight oxidative stress with antioxidants.

Being about 86% water, apples also hydrate you. They’re great for beating thirst. Their sweetness can cut cravings for sugary treats. This makes them an excellent choice for healthier eating.

The Perks of Pears

Pears, like apples, have lots of health benefits. They provide lots of vitamin C and copper. These keep your immune system and nervous system healthy. Pears also have antioxidants. These reduce inflammation in your body.

Pears are high in water and potassium. This means they hydrate you well, and potassium helps control blood pressure. Their natural sweetness cuts down the need for added sugars.

“Apples and pears provide a tasty and convenient way to increase your fiber intake while enjoying a satisfying snack.”

Choosing apples or pears boosts your health and wellness. They’re easy to carry, need no prep, and are great at room temp. This makes them perfect snacks for on-the-go.

Fruit Fiber Content (per medium fruit)
Apple 5g
Pear 6g

Try apples and pears to better your snack choices. They’re full of fiber and many other health benefits. These fruits help fill you up and keep you well.

Roasted Garbanzo Beans

Are you searching for a delicious and nourishing snack? Roasted garbanzo beans are a perfect choice. They’re not only tasty but also rich in fiber. This makes them great for a healthy and filling snack.

Roasted garbanzo beans stand out because of their fiber. They become crunchy and more flavorful when roasted. This turns them into a snack you can’t resist.

Want to enhance their flavor? Add some hot sauce to your roasted garbanzo beans. The spicy taste mixes well with the beans’ nutty flavor. This combination is so good, you’ll want more.

It’s important to watch how much you eat, though. Too much can lead to too many calories. Try sticking to a quarter cup serving for the best snack size.

For a tasty and fiber-rich treat, go for roasted garbanzo beans. They’re easy to carry with you in a small bag. This makes them a handy snack when you get hungry. Enjoy the goodness of high fiber foods in a delicious way!

Benefits of Roasted Garbanzo Beans:

  • High in fiber
  • Packed with protein
  • Rich in minerals like iron, magnesium, and potassium
  • Source of antioxidants

Roasted garbanzo beans are more than just tasty. They boost your health in many ways. Their fiber is good for your digestion and keeps you feeling full. They’re also a good source of protein for vegetarians and have key minerals for your health.

Recipe: Spicy Roasted Garbanzo Beans

Want to make roasted garbanzo beans at home? Here’s a simple recipe:

  1. Preheat your oven to 400°F (200°C).
  2. Put drained garbanzo beans on a baking sheet with parchment paper.
  3. Drizzle olive oil and add spices like paprika and garlic powder.
  4. Throw in some hot sauce for spice.
  5. Gently mix the beans with the oil and spices.
  6. Spread them out on the sheet.
  7. Bake for 20-25 minutes until crispy and golden.
  8. Let them cool before you enjoy them.

Feel free to experiment with different seasonings for your beans. Whether you like them spicy or tangy, you can make them your own.

Nutritional Information for Roasted Garbanzo Beans

Nutrients Per 1/4 cup (35g)
Calories 150
Protein 6g
Total Fat 7g
Saturated Fat 1g
Carbohydrates 17g
Dietary Fiber 5g
Sugar 1g
Sodium 150mg

Prunes with a Handful of Almonds

Dried prunes are tasty and full of fiber. Each prune gives you about a gram of fiber. This helps you reach your daily fiber goals. Besides fiber, prunes add natural sweetness to your foods. This beats choosing unhealthy snacks when you want something sweet.

Eating prunes with almonds is smart. It gives you fiber, protein, and healthy fats all at once. Almonds are rich in protein and good fats. This makes them great partners for prunes.

This snack is perfect for the afternoon or before a workout. Prunes offer fast energy. The protein and fiber in almonds keep your energy up longer, avoiding energy crashes.

For something tasty, take a look at this easy recipe:

“Fiber and Protein Combo”

  • 5-6 dried prunes
  • A small handful of almonds

Mix prunes and almonds in a bag or container. Shake to blend them. When you need a snack, just take a handful and enjoy!

Adding prunes and almonds to your diet is a smart choice. It brings variety and essential nutrients, supporting a healthy lifestyle.

Air-Popped Popcorn

Air-popped popcorn is a whole grain snack that is low in calories but rich in fiber. It’s a perfect choice for anyone who wants a low-calorie snack without guilt. Just three cups give you four grams of fiber, so it’s great for those needing a high fiber snack.

Being a whole grain, popcorn includes all parts of the grain. This includes the bran, germ, and endosperm. It’s a better pick than many processed snacks, offering more fiber and nutrients. This fiber is good for your digestion, heart health, and keeps you feeling full.

Be careful with what you add to air-popped popcorn though. Butter and cheese can raise the calories and fat. Try herbs, spices, or nutritional yeast instead. These can make your popcorn tasty but keep it low-calorie.

Air-popped popcorn can be a nutritious and tasty snack. It’s great whether you’re at the movies or needing a snack in the afternoon. It’s both delicious and good for your health.

Nutrient Per 3-Cup Serving of Air-Popped Popcorn
Fiber 4 grams
Calories 90
Fat 1 gram
Carbohydrates 18 grams
Protein 3 grams

Granola or Muffins

Baked goods like granola or muffins can be delicious and packed with fiber. They offer a satisfying crunch or a moist, flavorful bite. Made with whole grains and rich in fiber, they’re great for eating on the go.

Granola is great by itself or with yogurt or milk. It has oats, nuts, seeds, and dried fruits. Aim for granola with at least 3 grams of fiber per serving.

“Granola is not only a tasty treat but also a great source of fiber, which helps maintain a healthy digestive system. Enjoy it as a standalone snack or sprinkle it on top of yogurt for an added crunch and fiber boost.”

Muffins can be sweet or savory and high in fiber. Use whole wheat or oat flour instead of white. Add bran, flaxseeds, or chia seeds for extra fiber. They’re good for a morning or midday snack.

Watch your portion sizes with granola or muffins. Though nutritious, they are also high in calories. Eat them in moderation for a balanced diet.

Benefits of Granola and Muffins

Granola and muffins are great for eating on the move. They curb hunger, provide nutrients, and are good for your gut. High fiber helps with weight management and keeps you feeling full.

Watch Out for Added Sugars

Be mindful of added sugars in granola or muffins. Choose options with natural sweeteners. Or make your own at home to control the sugar level.

Recipes and Ideas

Here are a few ideas to enjoy granola and muffins:

  • Sprinkle granola over your favorite Greek yogurt for added texture and flavor.
  • Create a parfait by layering granola, yogurt, and fresh berries in a jar.
  • Enjoy a granola bar as a quick and satisfying snack between meals.
  • Top a muffin with nut butter for an extra dose of protein and healthy fats.
  • Pack a couple of muffins as a snack for a long hike or road trip.

Get creative with your ingredients and flavors to make granola and muffins just how you like.

Next up, we’ll explore another fiber-rich snack option: prunes with a handful of almonds.


Fiber-rich snacks are great for eating on the move. They not only make you feel full longer but also help your digestion. And, they give you important nutrients. Adding these tasty choices to your daily routine means you’ll have a snack that’s both good for you and satisfying.

There are lots of tasty snacks to choose from. Pick from fruits like apples, pears, or raspberries, or veggies like jicama. For a treat, try almond butter toast or air-popped popcorn. These snacks mix fun and health benefits well.

Next time you need a quick bite, choose these fiber-packed snacks. You’ll be happy with your healthy decision. Remember, eating well can be easy and fun with these snacks.


Are fiber snacks healthy for on-the-go nutrition?

Yes, fiber snacks are a healthy pick for busy days. They make you feel full, aid digestion, and offer many nutrients.

How can almond butter toast with mashed raspberries be a healthy fiber snack?

Almond butter toast with mashed raspberries boosts fiber, thanks to whole-grain bread. The raspberries, full of fiber, add a sweet touch.

How can mashed avocado with jicama sticks be a healthy fiber snack?

Mashed avocado with jicama sticks is rich in healthy fats and fiber. Jicama is a high-fiber veggie. Lemon or lime adds taste and keeps the avocado fresh.

Are apples and pears good high fiber snack options?

Certainly, apples and pears are top choices for fiber snacks. A medium apple offers five grams of fiber; a pear has six. They’re also easy to eat on the move.

What makes roasted garbanzo beans a fiber-rich snack?

Roasted garbanzo beans boast lots of fiber, ranking high among fiber foods. Spicing them up with hot sauce makes them tasty. Just watch how much you eat to avoid too many calories.

How can prunes with a handful of almonds be a high fiber snack?

Prunes and almonds together make a fiber-packed snack. Prunes curb sweet tooths and almonds add fiber, protein, and healthy fats. This mix keeps you satisfied longer.

Is air-popped popcorn a good choice for a low-calorie, high fiber snack?

Yes, air-popped popcorn is ideal for a low-calorie, fiber-rich snack. Three cups serve up four grams of fiber. Avoid butter or cheese to keep it healthy.

How can granola or muffins be healthy, high fiber snacks?

Granola or muffins turn into high-fiber treats with whole grains and fiber-filled ingredients. Toss in wheat bran or Benefiber for extra fiber. Enjoy these in moderation for a nutritious snack while out and about.

How do fiber-rich snacks promote overall health and nutrition?

Fiber-heavy snacks are great for health by extending fullness, aiding your gut, and offering various nutrients. Add these tasty options to your day for a beneficial snack.

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