In addition to the main course, snacks have become part of many people’s daily diets. However, some people may easily feel hungry again despite just enjoying their favorite snack. One way to address this is by choosing high-fiber snacks.
The more aware people are of a healthy lifestyle, the more the variety of high-fiber snack options grow. This article will present a list of 10 high-fiber snacks that are delicious, easy to make, and help you stay full longer. Let’s discover them!
What Are High-Fiber Snacks?
There are many high-fiber snack options, both savory and sweet. Some of them are as follows:
1. Popcorn
The corn-based snack contains insoluble fiber, which can help support bowel movements and maintain digestive health. However, avoid making popcorn with too much oil, butter, or sugar, as this can make it high in calories.
Use a small amount of healthy oil instead, such as safflower or flaxseed oil. You can also sprinkle a little garlic powder or chili powder to add flavor.
2. Edamame
Edamame is known as a high-fiber snack in the legume category. For every 100 grams of edamame, there are about 5 grams of fiber.
The taste is slightly sweet, and its chewy texture makes it one of the favorite choices for a healthy snack. If you want to enjoy edamame with a more savory taste, you can add a pinch of sea salt after boiling or roasting it.
3. Oatmeal Cookies
Do you like sweet treats but are looking for healthier snack alternatives? Oatmeal cookies can be the perfect choice. Oatmeal is known as a good source of soluble fiber, which helps you feel full longer.
To make oatmeal cookies, you can add raisins, nuts, or dark chocolate chips for a more delicious and nutritionally balanced snack. However, if you would like to buy the packaged version, make sure to check the nutritional label and avoid products that are high in preservatives, sugar, and salt.
Read also: 15 Healthy Snacks for Little Ones, Here are the Characteristics!
4. Kale Chips
Kale is widely known as a superfood rich in fiber and flavonoid. As a result, kale can help control the habit of excessive snacking, lower blood pressure, and prevent heart diseases.
Compared to potato chips, which are generally high in sodium, kale chips are a healthier option. You can roast them with a small amount of olive oil and light seasoning. Avoid frying kale, especially with a lot of oil and salt.
5. Chia Seeds Pudding
In addition to kale, chia seeds are also considered a superfood. These tiny seeds are rich in soluble fiber, which forms a gel when soaked in water. Eating them can help you better control your appetite.
One of the popular chia seed dishes is pudding. Did you know that one serving of chia seed pudding (158 grams) contains about 8.6 grams of fiber?
To make it, simply mix chia seeds with milk and plain yogurt in a glass, then stir them until well combined. Cover the glass and refrigerate for at least 4 hours. When you enjoy this dish, you can add fruits, honey, granola, or peanut butter as toppings.
6. Avocado Toast
Avocado toast is whole-wheat toast with mashed avocado as a topping, and is typically seasoned with lemon juice, salt, and black pepper.
This dish is often consumed as breakfast. However, its creamy texture and filling ingredients also make it perfect to enjoy as a snack, especially because of the high fiber content in avocado and whole-wheat bread.
If you want to make a tasty and nutrient-rich avocado toast, you can add tomatoes, onions, or chickpeas.
7. Almonds
Almonds are also considered a healthy snack because they contain protein, healthy fats, vitamin E, and fiber. For every 100 grams of edible almonds, they contain about 9.7 grams of fiber.
Almonds can be used to make a variety of delicious snacks. You can enjoy them with yogurt, mix them with other nuts to make a trail mix, or simply roast them with a small amount of oil.
8. Dates
Although known for their sweet taste, the fiber content in dates is quite high. One of the date varieties with a high fiber content is Medjool. By eating 3 Medjool dates, you can get about 5 grams of fiber.
If you regularly work out, try to eat dates beforehand to provide a quick source of energy without putting pressure on the abdomen. In addition to eating them directly, dates can also be processed into delicious stuffed dates or chocolate-covered dates.
9. Granola Bars
Granola bars typically combine oats as the main source of fiber, nuts as a source of protein, seeds as omega-3 source, and dried fruits as natural sweeteners.
With the combination of these four ingredients, you can get at least 4 grams of fiber in a single serving of a granola bar. Even more, once you make a batch of granola bars, you can store them as a snack supply for the next few days.
10. Sweet Potatoes
If you are looking for high-fiber snacks that are minimally processed yet versatile enough to be used in a wide variety of dishes, sweet potatoes are the answer. Sweet potatoes are often enjoyed as a diet snack or pre-workout snack.
In addition to fibers, sweet potatoes also contain vitamin B, beta carotene, and minerals, which makes them more nutritious and filling. To preserve the nutrients in sweet potatoes, simply steam or bake them. Avoid frying them and adding too much sugar.
Those are some high-fiber snacks, which are perfect for enjoying between activities or while relaxing. These snacks are ideal for those who are looking for healthy snack options and want to improve digestive health.
However, it is also important to note that the benefits of fiber can be maximized if your fluid intake is adequate. This is because water helps facilitate the digestive process and support bowel movements.
Therefore, keep your body hydrated by always making sure AQUA Galon is available at home. With the large size, which is 19 liters, AQUA Galon is enough to meet your family’s daily water intake at home.
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AQUA Galon is always sanitized up to 20 times using high-pressure water before being refilled. As an original Indonesian product, AQUA is halal and meets BPOM and SNI standards. This makes AQUA Adem and Alami safe to drink.
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Read also: 25 Foods that Contain Magnesium in High Amounts for Health
