Including a dose of dietary fiber in our lifestyle is essential and very important to maintain good health. A good option for this is to include snacks in our diet.
Healthy snacks are highly recommended so you don’t feel hungry and don’t overeat. Learn about the best fiber-rich snacks to help you maintain your body and at the same time receive multiple benefits in your body. They are very easy to prepare and you will have no problem finding all the ingredients.
The 13 best high fiber snacks
1. Orange smoothie with spinach
This smoothie is super easy to make. The ingredients you need are:
- 1 large orange.
- ½ of a large banana.
- 1 handful of strawberries.
- 2 cups of spinach.
- ⅓ cup of plain Greek yogurt.
- 1 cup of ice
Mix all the ingredients in a blender and you’re done. Store leftovers in a freezer for the next day.
2. Toast with cream cheese and raspberries
The ingredients you will need here are:
- 1 slice of whole grain bread.
- 1 to 2 tablespoons of low-fat cream cheese.
- Raspberries
Just place all the ingredients on your toast and that’s it. You can enjoy it with your breakfast or as a healthy snack.
3. Mediterranean artichokes
For the Mediterranean artichokes you will need the following ingredients:
- Artichoke hearts.
- 1 tablespoon of feta cheese.
- Lemon.
- Olive oil.
- Ground pepper.
To prepare it, place the artichoke hearts to remove all the liquid. When they are done, add feta cheese, olive oil, a little lemon and ground pepper. The artichokes will give you fiber, they are also rich in vitamin C.
4. Apple stuffed with cut oats
This appetizer is not only delicious, but it is also very visually appealing. The ingredients are as follows:
- Cut oats.
- Cinnamon.
- Nutmeg.
- Maple syrup.
Now we go with the preparation. Boil 4 cups of water. Once the water is ready, add it to the cut oats. Add some cinnamon, nutmeg, and a pinch of maple syrup. Next, turn on the stove, and leave the mixture over low heat for 20 minutes.
Serve in a hollowed apple. If the apple is too hard to eat raw, you can microwave it for 10 minutes and then fill it up. If you have time you can fill it with oatmeal and then bake it at 350 degrees for 10 minutes.
5. Sweet potato chips
It’s very easy to do. Cut a sweet potato lengthwise and place orange wedges and spices in the pan. A sweet potato has more potassium than a banana and 5 grams of fiber.
6. Pear and cottage cheese
Slice the pear in half, scoop out the inside, fill it with cottage cheese, and sprinkle with poppy seeds or cinnamon. A medium pear gives you 6 grams of fiber.
7. Hummus Edamame
Bring water to a boil in a saucepan and add 1 ½ cup of frozen soybeans. Boil for 5 minutes, remove from heat and drain. Combine the soybeans with:
- ¼ of sesame paste.
- ½ of a lemon peel.
- 1 clove garlic.
- ¾ kosher salt.
- ½ of ground cumin.
- ¼ coriander.
- ¼ of a cup of water and lemon juice.
Mix all the ingredients in a blender or food processor. Drizzle a little olive oil at the end and serve with a toasted pita bread or sliced vegetables like carrots and cucumbers.
8. Pumpkin with yogurt sauce
Pumpkin is a superfood rich in beta-carotene, which is essential for skin and eye health. Mix together ½ cup of canned pumpkin puree, ½ cup of nonfat yogurt, plus 1 teaspoon of honey, ½ of vanilla, and a good helping of cinnamon and nutmeg. You can eat straight or use crackers or apple slices.
9. Rice cake with almond butter and pumpkin seeds
For this crunchy appetizer you need 1 brown rice cake with 2 tablespoons of almond butter. To add more fiber, sprinkle pumpkin seeds on top. These little green seeds are rich in magnesium, which is especially good for keeping bones strong. Only half a cup of pumpkin seeds has approx. 14 gr. protein.
10. Banana with berries and oats
Mix a cup of rolled oats and a pinch of cinnamon with ½ of water. Put it in the microwave for a minute and, once the container is removed, add ½ of a sliced banana and cook it for one more minute. You can add almond milk and some berries of your choice.
11. Chocolate cereal bran
For a fiber-laden snack , combine 1 cup of bran cereal, ½ cup of almonds, and some melted chocolate. Melt the chocolate in the microwave in 20 second intervals until smooth. Put this mixture on a baking sheet, lined in aluminum foil, and then put it in the freezer for 15 to 30 minutes.
12. Plums stuffed with feta
Plums are very sweet and delicious, and they also have a very good amount of fiber for the body. Cut a small opening and insert some feta or blue cheese in the center of the sweet bite and voila, enjoy.
13. Chocolate with bean butter
Combine 1 can of navy beans, 5 tablespoons of unsweetened cocoa powder, ½ teaspoon of stevia powder or sweetener of your choice, a pinch of sea salt, 3 tablespoons of coconut oil, and 1 tablespoon of vanilla extract. Mix everything in a blender until smooth. You can add a little water or almond milk. Spread this mixture on a brown rice cake or use it as a sauce over your fruit.
Reference
- Nicole Mcdermott, 31 Surprisingly Delicious High-Fiber Snacks. For Greatist [Revised April 2016]
