Have you ever been told to eat more fiber? This nutrient helps your body break down foods as it moves through the digestive tract. The daily recommended dose of fiber for women is about , but according to nutritionist Lyssie Lakatos, R.D., cofounder of and coauthor of : "Most Americans are only getting half of the amount they should." But these tasty fiber-rich foods will make it easy.
$5 for 1 box
An easy way to meet your daily fiber goals: Snack on a Oats and Peanut Butter Fiber One Chewy Bar, which brings you 35% of the way there with 9 g fiber per bar.
Though it may be hard to convince your kids to eat it as an after-school snack, having a whole cup of broccoli will give them .
$10 per bag
Sprinkle some ground flaxseed onto yogurt or even a half-cup of ice cream. Each teaspoon you add has , says , a certified nutritionist and wellness coach and author of .
Eating one whole juicy and fresh mango provides you with .
$5 per box
Satisfy your craving for something crunchy by snacking on a high fiber cereal like Barbara's Bakery Original Puffins. A 3/4-cup serving has just 90 calories, but packs 5 g fiber — not to mention plenty of other vitamins and minerals, says , R.D., author of . Enjoy it plain, with skim milk, or — for a little extra protein and crunch — with a handful of walnuts.
Nothing is easier than grabbing a piece of whole fruit, and antioxidant-rich pears contain , Enos says. For a more substantial snack, pair your pear with a Tbsp of almond butter.
Start your day with a this delicious high-fiber cereal by Kashi, which offers a heaping per serving.
Having a warm cup of split pea soup this winter will leave you with a whopping for a 100 g serving.
Whether you're an adult or a child, you can never go wrong with this classic snack. According to Lona Sandon, R.D., a spokeswoman for the , an apple, two tablespoons of chunky natural peanut butter, and two graham cracker rectangles adds up to a well-balanced snack that's a good source of fiber (8 grams), protein, healthy fats, magnesium, and vitamin C.
What you'll need: Teddie Chunky All Natural Peanut Butter ($19, )
$15 per box
Delicious thinkThin Bars have 5 g fiber and are easy to eat on the run, Enos. They're also high in non-GMO protein, meaning that it hasn't been genetically modified.
"Skinny nuts," as Lakatos calls pistachios, are one one of the best sources of fiber and protein of all nuts, without the fat. Still, the fat and calories can add up, so make sure you limit yourself to a handful, and you'll get your fix of about .
What you'll need: Unsalted Pistachios ($30, )
$23 for 10 boxes
For a hearty snack, try three Wasa Crisp'n Light Mild Rye crisps with half an avocado and a slice of turkey. You'll get 6.6 g fiber plus some healthy monounsaturated fats, says Sandon.
A cup of fresh (or frozen, thawed) raspberries satisfies a sweet tooth, provides tons of disease-fighting antioxidants, and offers an impressive 8 g fiber, says , R.D., coauthor of .
$11 per box
Popcorn (plain air-popped or low-fat) is high in fiber but relatively low in calories, Ansel says. For example, you can eat a whopping six cups of Pop Secret 94% Fat Free Butter Popcorn for just
Dried plums — also known as prunes — have a reputation for keeping your bowel movements regular for good reason. Three of these chewy treats gives you .
$50 for 12
Skip regular potato chips and go for all-natural tortilla chips, like Garden of Eatin' Baked Yellow Tortilla Chips. One serving (16 chips) provides , Ansel says. The only thing missing is a delicious bowl of salsa.
Fresh veggies and hummus is a delicious fiber-rich combo. Try 1.5 cups of sugar snap peas (about ) dipped in 1/4 cup Tribe Classic Hummus (), and you'll get antioxidants plus about 4.5 grams of fiber, says , R.D., author of .
Greek yogurt is a super-satisfying snack because it's rich in calcium and protein. Simply top 6 ounces of low-fat or fat-free yogurt such as with 1/2 cup Fiber One Original Cereal and you'll get 14 g fiber, says , R.D., spokeswoman for the American Dietetic Association.
What you'll need: Fiber One Original Cereal ($21, )
Ditch the tired granola bar! Nibble healthfully with these new eats.