Do you ever eat a snack and end up hungrier than you were before? The secret to finding an actually satisfying snack could be choosing one with lots of fiber.
Fiber is an essential nutrient and does a lot for the body, functional medicine clinical nutritionist Pooja Mahtani, PharmD, MS, CNS, LDN, IFMCP, says. For example, fiber helps remove excess cholesterol and control blood sugar levels, she says. "Fiber can also aid in hormone detoxification by helping to bind to excess estrogen and carry it out of the body," Mahtani adds. "Plus, it aids digestion by promoting regularity and preventing constipation, and it also helps you feel fuller longer."
Adults should aim for 25-38 grams of fiber per day (or 14 grams for every 1,000 calories you eat), according to the Academy of Nutrition and Dietetics. However, many Americans fall way short of this guideline.
Luckily, there's a simple way to get more fiber: eat more fiber-rich foods. In general, fruits, vegetables, and grains are all great fiber-dense foods to add to your meals and snacks, according to the National Library of Medicine — but that's a pretty wide umbrella. If you need help pinpointing some high-fiber snacks, we have plenty of ideas that not only taste good but ensure that you get enough of this satiating nutrient. Mahtani advises aiming for at least three grams of fiber per serving to consider a snack "high fiber" and give it staying power.
Keep reading for some high-fiber snack ideas, so you can start including them in your pantry, fridge, and lunch box.