Keep your health in check with these filling and tasty fiber-rich treats
You've heard that fiber is important for just about everything, from keeping your heart healthy to promoting good digestion and even helping you lose weight. But are you getting the recommended 25 grams a day? "Most Americans are only getting half of the amount they should," says nutritionist Lyssie Lakatos, RD, cofounder of The Nutrition Twins and coauthor of The Secret to Skinny. Fortunately, snacking on these nutritionist-approved treats can help.
Delicious think Thin Bars have 4 grams of fiber and are easy to eat on the run (no crumbs!), says Deborah Herlax Enos, CN, a certified nutritionist and wellness coach and author of Weight a Minute! Transform Your Health in 60 Seconds a Day. They're also high in non-GMO protein (meaning it hasn't been genetically modified). Visit for more information.
Sprinkle some ground flaxseed onto yogurt or even a half-cup of ice cream. Each teaspoon you add has 2 grams of fiber, says Enos, who's a fan of the Premium Gold brand. Visit for more information.
Nothing is easier than grabbing a piece of whole fruit, and antioxidant-rich pears contain more than most others (4 grams), says Enos. For a more substantial snack, pair your pear with a dab of almond butter.
For a savory snack or mini-meal, try three Wasa Crisp'n Light Mild Rye crisps with half an avocado and a slice of turkey. You'll get 6.6 grams of fiber plus some healthy monounsaturated fats, says Lona Sandon, RD, a spokeswoman for the American Dietetic Association. Visit for more information.
Little ones and adults alike can't go wrong with an apple, two tablespoons of chunky natural peanut butter and two graham cracker rectangles. It all adds up to a well-balanced snack that's a good source of fiber (8 grams), protein, healthy fats, magnesium and vitamin C, says Sandon.
Culinary nutritionist Jackie Newgent, RD, author of Big Green CookBook, likes to nibbe on Kashi Cocoa Beach Granola. "It's a great way to get your chocolate and fiber fix all in one, and it's a terrific source of whole grains and omega-3s, too," she says. One 1/2-cup serving packs 7 grams of fiber! Visit for more information.
That's what Lakatos calls pistachios, since they have the most fiber and protein but lowest fat of all nuts. Still, the fat and calories can add up, so limit yourself to one ounce (a small handful); you'll get 3 grams of fiber.
Dried plums (also known as prunes) have a reputation for keeping you regular for good reason. Pop four of these chewy treats and you'll get 3 grams of fiber for just 100 calories and no fat. Lakatos is a fan of Sunsweet Ones; they're individually wrapped so you can take them to go. Visit for more information.
Satisfy your craving for something crunchy by snacking on Barbara's Bakery Puffins cereal. A 3/4-cup serving has just 90 calories but packs 5 grams of fiber, not to mention plenty of other vitamins and minerals, says Elisa Zied, RD, author of Nutrition at Your Fingertips. Enjoy it plain, with skim milk or—for a little extra protein and crunch—with a handful of walnuts. Visit for more information.
Then grab a handful of Triscuit Crackers Baked Whole Grain Wheat Thin Crisps, suggests Zied. Each serving has 3 grams of fiber; add a smear of peanut butter for an extra fiber (and protein) boost. Visit for more information.
A cup of fresh (or frozen, thawed) raspberries satisfies a sweet tooth, provides tons of disease-fighting antioxidants and offers an impressive 8 grams of fiber to boot, says Karen Ansel, RD, a WD contributor and coauthor of The Baby & Toddler Cookbook.
Popcorn (plain air-popped or lowfat microwave) is high in fiber but relatively low in calories, says Ansel. For example, you can eat a whopping six cups of Pop Secret 94% Fat Free Butter Popcorn for just 120 calories and 4 grams of fiber. Visit for more information.
Skip the regular potato chips and go for all-natural tortilla chips like Garden of Eatin' Baked Yellow Tortilla Chips. One ounce (19 chips) provides 3 grams of fiber as well as 300 milligrams of heart-healthy omega-3s, says Ansel. Want even more fiber? Eat it with 1/2 cup cooked black beans for an additional 6 grams. Visit for more information.
Fresh veggies and hummus is a delicious fiber-rich combo. Try 1.5 cups of sugar snap peas or cherry tomatoes dipped in 1/4 cup roasted garlic or roasted red pepper hummus (like those made by Tribe) and you'll get antioxidants plus about 4.5 grams of fiber, says Marissa Lippert, RD, a WD contributor and author of The Cheater's Diet. Visit for more information.
Greek yogurt is a super-satisfying snack because it's rich in calcium and protein. Simply top 6 ounces of lowfat or fat-free yogurt such as Fage with 1/2 cup Fiber One cereal and you'll get 14 grams fiber, says Keri M. Gans, RD, spokeswoman for the American Dietetic Association. Visit or for more information.
Ditch the tired granola bar! Nibble healthfully with these new eats.