The Best High-Fiber Snacks, According to a Registered Dietitian

Have you heard about our favorite F word? No, it’s not what you’re thinking! We’re talking about fiber, the plant-based nutrient that we all need to be getting more of. The USDA recommends that women consume at least 25 grams of fiber per day, and 38 grams per day for men. But Tanya Zuckerbrot, a registered dietitian in private practice in New York City and the Founder of the popular F-Factor Diet, says that research shows only about 5% of people meet this recommendation. “Fiber has the most incredible weight management and health benefits, as it keeps you full for hours and allows you to eat carbs and still lose weight,” says Zuckerbrot. We’ve rounded up a few of our favorite high-fiber snacks to help you stay nice and healthy. But first, here’s a little bit about the benefits of fiber and why you should be eating more of it.

Fiber is known to increase not only the weight, but also the size of your stool. Zuckerbrot also adds that, “Fiber swells in the gut, which leads to increased feelings of fullness when compared to refined carbohydrates. It’s also a prebiotic that plays a fundamental role in gut health.”

And soluble fiber, found in things like oat bran, nuts, beans, and lentils, is known to help lower risk of heart disease. Research suggests that soluble fiber also binds with cholesterol in your intestines which prevents it from being absorbed.

Fiber can also help slow the absorption of sugar and carbohydrates, which can lead to better glycemic control especially in people with diabetes. And high-fiber foods promote satiety and can keep you full longer than low-fiber foods. Plus, most high-fiber foods tend to be nutrient-dense (think lots of vitamins and minerals) but relatively low energy (not a lot of calories), so they can be a great weight loss tool. Just make sure you stay hydrated to help the fiber absorb in your stomach and pass through your system!