8 Surprisingly High-Fiber Snacks

ENLIGHTENED and Mamma Chia worked together to find 8 Surprisingly High-Fiber Snacks to help you keep your day fiber-filled.

 

What is fiber?

Although fiber might have a bad reputation (💩), a fiber deficiency can actually cause sluggishness, constipation, and even increase your risk of colon cancer. A commonly overlooked, but extremely important, element of a balanced diet, fiber reduces your risk of heart disease, lowers cholesterol and blood pressure, and can even aid weight loss. Fiber is commonly found in many fruits, vegetables, and high-fiber snacks. It helps to keep your digestive system running properly by breaking down and moving nutrients through your body, though it itself is not broken down or absorbed.

 

Know your fiber.

Fiber comes in two forms: soluble and insoluble. Soluble fiber (peas, beans, and oats) dissolves with water and lowers blood cholesterol and glucose levels. Insoluble fiber (whole wheat flour, nuts, and wheat bran) absorbs the water in your digestive tract, helping to move food through quickly.

 

How much fiber do you need?

Women need about 25 grams per day while men need closer to 38 grams. Many people choose to supplement their intake with high-fiber snacks that can be added between meals. Luckily there are many high-fiber snacks to choose from, including a few of which you might never have guessed. It’s common knowledge that prunes have a lot of fiber, but did you know that raspberries are also fiber-filled?

 

We’ve pulled together 8 surprising high-fiber snacks so that you can keep your body healthy and your snacks yummy!

 

Guava

Guava, a tropical fruit originally from Central America, packs 9 grams of fiber per cup. Guava is a great source of vitamins A and C, and can easily be eaten as-is or made into some delicious guava jam for a high-fiber start to the day.

Popcorn

A high-fiber snack that is always a crowd-pleaser! Popcorn has 4 grams of fiber per serving (and honestly, who is only eating one serving of popcorn…) making it a super simple way to pack your snack with fiber.

Chia seeds

Bring your high-fiber snack on the go with a Vitality Beverage from Mamma Chia. You get 24% of your daily fiber in each bottle and they come in tasty flavors like Blackberry Hibiscus and Strawberry Lemonade. Great for an extra burst of fiber in a school or work lunch.

Lentils

Similar to split peas, lentils pack 16 grams of fiber per cup. Great in soups, but also the most important ingredient in this nut-free trail mix!

Curious about the other 4 high-fiber snacks? Finish reading this post on Mamma Chia’s blog!