21 High-fibre snacks to satisfy you
Hey, fibre, we love you! You keep us regular, ensure our digestive system stays healthy and lower our risk of heart disease and diabetes. Oh, and you make us feel fuller for longer too (so we're less likely to reach for unhealthy snacks). Yes, every body loves fibre and adding more fibre to your diet is a great idea. We've gathered together 21 healthy, high-fibre snacks, each containing at least 5g of fibre (that's 20% of the recommended daily intake) to help you include more fibre in your diet. What are you waiting for - get stuck in!
#1. Sweet Potato Fries
Slice sweet potatoes lengthwise and toss in olive oil and spices (we like to use chilli powder) and roast in the oven for a delicious snack or accompaniment to a healthy burger. One medium sweet potato has 5g fibre and more potassium than a banana.
#2. Edamame Hummus
This healthy hummus contains more fibre and colour than traditional chickpea hummus and is easy to make. Add 1 1/2 cups of frozen edamame (with a whopping 12g of fibre!) to a pan of boiling water and cook for 5 minutes. Drain and combine with 1/2 tsp lemon zest, 1/4 cup tahini, clove garlic, 1/2 tsp ground cumin, 3/4 tsp salt and 1/4 tsp coriander, juice of one lemon and 1/4 cup water. Blitz in a food processor, drizzle in some olive oil and serve with cucumber and carrot dippers or toasted pitta.
#3. Orange & Spinach Smoothie
This is a great way to get more fruit and veg into your diet! Combine 1 large orange (peeled and separated into segments), a handful of strawberries, 1/2 banana, 2 cups of spinach and 1/3rd cup plain Greek yoghurt with 1 cup of ice and blend until smooth. If you have leftovers, freeze in ice cube trays to make it easy to blend tomorrow.
#4. Cottage Cheese with Pear
Did you know that 1 medium pear has 6g of fibre? Core your pear and slice it in half lengthways, then scoop some low-fat cottage cheese on top and sprinkle with a few poppy seeds. Yum!
Image credit: Eazypeazymealz.com
#5. Almond Butter Rice Cake with Pumpkin Seeds
We love almond butter, and it contains more vitamin E, iron and fibre than peanut butter. Spread a rice cake with 2 tbsp almond butter then sprinkle with a tbsp of pumpkin seeds - they're loaded with protein and magnesium.
#6. Quinoa Pizza Bites
Loaded with flavour, this recipe uses tomato puree and fresh basil for a delicious pizza-like flavour. Kidney beans and quinoa are packed with fibre and protein to leave you feeling satisfied, making this a great healthy snack.
Image credit: Rickiheller.com
#7. Banana Berry Oats
Great for a healthy breakfast or anytime snack, you can make this quick microwave oatmeal in minutes. Mix 1/2 cup rolled oats wtih 1/2 cup water and a pinch of cinnamon and microwave for 1 minute. Then add 1/2 sliced banana and microwave for another minute. Stir in 3 to 4 tbsp of vanilla almond milk or the low-fat milk of your choice, then top with sliced blackberries, strawberries and raspberries. Blackberries and raspberries contain 8g of fibre per cup!
#8. Chocolate Bran Bites
These sweet treats use dark chocolate, a source of antioxidants, so they're a healthy choice for a snack. Combine a cup of bran cereal (containing around 20g fibre) with 4oz melted dark chocolate and 1/2 cup slivered almonds. Spoon tablespoon amounts of the mixture onto a greaseproof paper lined baking sheet and leave to set for 15 to 30 minutes in the freezer.
#9. Kale Chips
Ok, so they don't taste quite as good as regular crisps, but kale chips are packed with fibre and vitamin C and they're easy to make. Preheat your oven to 375F (190C). Rinse and dry a bunch of kale. cutting off any tough woody stems and ribs. Rip the kale into large pieces, toss with some olive oil and sprinkle over some salt and pepper. For cheesy kale chips, you could use some nutritional yeast. Arrange your kale in a single layer on a greaseproof paper lined baking sheet and bake until they're crisp - it should take around 10 minutes, but keep an eye on them as they can burn quickly!
#10. Lentil Trail Mix
Trail mix can be bad for you if you're relying on store-bought versions, often loaded with salt, sugar and artificial ingredients. This healthy version uses lentils and its gluten-free, vegan, sugar-free and dairy-free - oh yes, and guilt-free! Sprinkle 1 cup of red lentils on a baking sheet, srprinkle over a little salt and bake at 350F (175C) for around 30 to 35 minutes, until they're deliciously crunchy. Now chop up 1/2 cup of dried pineapple and apricots and toss them in just a little rice flour to remove the stickiness. Combine your lentils and fruit with 1/2 cup sunflower seeds, 1/2 cup pumpkin seeds and 1/2 cup dried cranberries. A great snack to take to work!
Image credit: Threemanycooks.com
#11. Black Bean Brownies
Yes, yet another healthy brownie recipe has made its way onto the Expertrain site - and we really love this one as an alternative to the sweet potato brownies we featured last year. This recipe creates delicious, moist and fudgy brownies which are packed with fibre from the black beans as well as loaded with folate. It's super-quick and easy to whip up the batter in a food processor.
Popcorn can either be a healthy snack or a bad choice - don't slather your popcorn with butter and unhealthy toppings, keep it simple. Because it's a whole grain, it can help you to feel fuller for longer, so you won't be reaching for a second helping, and you can pop your own corn in the microwave without having to buy those ready-made bags at the supermarket, which often contain additives. Get a small brown bag and add a handful of kernels, then fold the rim of the bag over twice and place it in the microwave, leaving plenty of air inside for the corn to pop! Make sure you lay the bag horizontally, and cook it until there are a couple of seconds between pops - as you would when making normal microwave popcorn. You can season your popcorn with fresh herbs such as dill or parsley, or even a sprinkle of nutritional yeast for cheesy flavour that's vegan-friendly.
#13. Avocado Boat
Yes, we're obsessed with avocado and no, that's not a bad thing. Packed with good fats and plenty of fibre, adding avocados to your diet is always going to be a good move. Cut an avocado in half, twisting it slightly to remove the pit, and then fill the hole with shredded cheese and salsa. The easiest fibre-packed Mexican food around! Half a medium avocado contains 6g fibre and the monounsaturated fat they contain can help to reduce your cholesterol levels and keep your brain healthy. As if we needed an excuse...
#14. Yellow Split Pea Spread
For a colourful, nutritious hummus alternative, try making this recipe for yellow split pea spread. We substitute olive oil (a source of good fat) for the canola oil, and with split peas, garlic, herbs and antioxidant-packed tomatoes, this is really delicious, and good for you. Serve it with veggie dippers or whole-wheat pitta bread crisps (toast some pitta bread triangles drizzle with a little oil in the oven until crisp).
Image credit: Gourmettraveller.com.au
#15. Chocolate Peanut Butter Balls
Two ingredients made for each other - peanut butter and chocolate. You only need three ingredients to hand to make these fibre-packed balls too; get the recipe here. 3 scoops of chocolate protein powder, 1/2 cup of peanut butter (the unsalted variety without any palm oil is best) and 1/4 cup of ground flax seed are combined, formed into little bite-sized balls and left to set in the freezer. Simple and nutritious!
#16. Spicy Roasted Chickpeas
For a spicy, fibre-packed snack, chickpeas are perfect. You can buy bags of them at your local health food store, but they're pretty pricey, and it makes more sense to make your own at home. Drain and rinse a can (400g) of chickpeas and add to a bowl with 1 tbsp olive oil, 1/2 tsp cayenne pepper and 1/2 tsp salt, then toss to ensure all the chickpeas are coated. Arrange them in a single layer on a baking tray lined with foil and bake at 450F (230C) for around 15 minutes. Take the tray out and shake the chickpeas around (carefully, you don't want them all over the floor!) then return to the oven for another 15 minutes, until crunchy. Store in an airtight container and they'll keep all week - a 1/2 cup serving contains 6g protein and 6g fibre!
Image credit: Naturalchow.com
#17. Nutty Bananas in Jackets
This healthy snack owes its fibre content to a triple whammy of oats, chia seeds and flaxseed. Mix 1 tsp of honey in a bowl with 2 tbsp of nut butter - we like to use almond, but any will do. Then in a separate bowl, combine 1 tbsp of oats with 1/2 tbsp chia seeds, 1/4 tsp cinnamon and 1/2 tbsp ground flaxseed. Peel a banana and coat with the nut butter mixture - we recommend cutting the banana in half first, to make life easier! Then roll the sticky, nutty banana in the dry mixture to create a crunchy coating. The banana adds 3g of fibre to the mix for a delicious and healthy snack.
#18. Chocolate Bean Butter
Making your own chocolate spread is surprisingly easy and a healthier alternative to the sugar-packed varieties found on your weekly shop. This version is fibre-packed thanks to the addition of white kidney beans (which contain 12g fibre per 1 cup serving) - it may sound strange, but it works! Combine a can of drained, rinsed white kidney beans in your blender/food processor with 1/2 tsp Stevia powder or your choice of sweetener and 5 tbsp unsweetened cocoa powder, then add a pinch of salt, 1 tsp vanilla extract and 3tbsp coconut oil. Pulse the mixture until it's smooth - if it gets too dry you can add a splash of almond milk or water. This can be used as a dip for fruit or a spread for rice cakes.
Image credit: Hungrywholefoodgirl.com
#19. Raspberry Cream Cheese Toast
With 8g of fibre per 1 cup serving of raspberries, they're a great addition to any snack when you're looking to up the fibre content - and one of your five a day. Toast a slice of wholegrain bread and top with 1 to 2 tbsp low-fat cream cheese and 1/2 cup of raspberries - or more, if you like!
#20. Oaty-licious Stuffed Apple
This snack is so tasty and pretty speedy to make too. First boil 1 cup of oatmeal in 4 cups of water, stirring in a drizzle of maple syrup and a pinch of nutmeg and cinnamon. Then turn the heat down low and leave your oats to cook for around 20 minutes (keep an eye on them!) As your oats are cooking, hollow out an apple - using a corer is your best bet, but a sharp knife works just as well, and then stuff the apple with the oatmeal mixture. To take this snack to a new level, after stuffing bake your apples at 350F for around 10 minutes.
Image credit: Veggie-kids.com
#21. Blackberry Basil Popsicles
A great fibre-packed snack for when the weather hots up (it's 26 degrees in London today!) these refreshing popsicles use fresh basil and blackberries for a really fruit treat. In a blender or food processor, combine 1 1/2 cups of fresh blackberries with a handful of fresh basil, the juice of a lemon and 1/4 cup honey and puree until combined and smooth. Add the mixture to chilled popsicle molds (paper cups work if you don't have molds) and freeze for around 8-9 hours.