10 high fiber snacks that are delicious and convenient.
Last time, we spoke about how important dietary fiber is to overall health and weight loss in particular. To extrapolate on that article, we concluded that a diet high in fiber is often associated with improving your lipids panel, blood glucose level and metabolic functions which results in lowering the risk of coronary heart disease. Foods high in fiber are digested more slowly, which prevents your blood glucose level from spiking and keep it at a stable level post eating. While fruits, vegetables and legumes are the best sources for getting in your dietary fiber, we prefer snacking on something from time to time, thus I have created a list of high fiber snacks that are delicious, easy to prepare, and will keep you fuller for longer. Keep in mind, though, high fiber snacks are what you want to snack on.
11) Black Beans
Black Beans are part of the legume family, which is classed as a vegetable, commonly known as being a rich source of fiber like we have discussed in the last article. Black beans could be found in your local supermarket, packaged in a can and do not require refrigeration before consumption, making them a very convenient high fiber snack. Baked beans can be eaten by themselves, or added to wholegrain biscuits to make an even healthier snack with more dietary fiber content.
Another better option to is bake the beans yourself! Remember, we want to limit processed foods as much as possible. Thus, here is a delicious dish of homemade black beans with rice and salmon that you will look forward to eat on a daily basis!
Ideally, we want to vary our intake of dietary fiber types. Thus, the best way to do that is to eat different types of foods since they contain different molecules and types of fiber. Nuts in general are rich in fiber and contain between 3-7 grams of fiber per serving size. More specifically, Hazelnuts are a delicious, healthy and a convenient snack.
- Hazelnuts are rich in Magnesium, Phosphorus, Potassium and Calcium!
- Rich in folate, vitamin E, and vitamin K.
- Only 88 calories per 10 filberts (18 grams).
- 8.5 grams of HEALTHY fats per 18 grams.
- Have a good ratio of fats consisting of; saturated fats, polyunsaturated, and monounsaturated fats.
- A bit satiating due to the chewing process involved and high fiber content.
- 2.4 grams of carbs with 1.4 grams of fiber contributing to that. (Per 18 grams).
I have always wondered why some people do not like salads and I still can’t understand the reason. Not only are salads easy to prepare, but they are also extremely satiating, healthy, delicious and flavorful. In additions, salad is malleable in that the different combinations you can prepare it into are endless and only limited by your imagination. Salads are also low in calories and very high in fiber (obviously!). An average bowl of garden salad will have at least 10 grams of fiber.
Oatmeal is a staple for many of us, which is good. Oatmeal is high in fiber with an average of 6 grams of fiber per 2/3 of a cup, which also has about 200 calories. Oatmeal is also rich in Thiamin and Silinium, two essential minerals. To further increase the oatmeal’s fiber content, taste and satiating effect, try adding some type of berries to it, such as strawberries, blueberries or cranberries. Yummy!
7) Dried Fruits
In my opinion, dried fruits are like the white knight with the shiny armor for those who have a sweet tooth, yet do not want to snack on highly processed crap, thus they quality as a great high fiber snack. Dried fruits include dried apricots, prunes, figs and dates. Dried fruits are also great to place in children’s lunch boxes since most kids like sweet stuff; they won’t even know they are eating healthy food! Naturally, dried fruits contain sugar which makes them a bit high on the calorie side, however, they also contain a decent amount of fiber in addition to essential minerals, vitamins and antioxidants. Another reason why to snack on dried fruits, dried fruits are available all year round in your local supermarket, making them a convenient high fiber snack.
Tip: soak a handful of your favorite dried fruit in a cup of milk (regular or almond, doesn’t matter) and refrigerate for about 1-2 hours. This mix is sure to satisfy you and keep you full for some time.
Berries are known to have an abundance of antioxidants and vitamins. In addition, berries -all kinds- have low calories, yet sweet and high in fiber, which qualifies them as a high fiber snack. A cup of berries (any kind) usually contains 70-80 calories and 3.5-4 grams of fiber. However, since berries are light and do not weigh much, you will be able to ave more while not affecting your calories by much.
Avocado is known to be one of the healthiest foods in the history of mankind, but I think avocados are a bit weird! Not in a bad way, not at all, but what do avocados taste like? I can’t think of one thing that tastes like avocado, thus they sure have a special “flavor”. Avocados are great because they contain a good amount of fiber and monounsaturated fats. An average avocado will contain 10 grams of carbs, out of which 8 grams are fiber. Also, the average avocado has 160 calories and 16 grams of monounsaturated fats. Another reason to eat avocados is that the flavor compliments any other food perfectly since its “flavor” is neutral.
4) Sweet Potato Chips
Everyone likes potato chips, however, they are often high in calories due to the frying process, which isn’t also healthy. The perfect alternative is sweet potato chips. Sweet potato chips are usually baked or kettle cooked, and they could be found in your close by deli or supermarket, making them a delicious low calorie, high fiber snack.
3) Popcorn (Air popped)
Like we needed another reason to eat popcorn! Popcorn is the perfect snack to have at anytime and anywhere, especially when watching tv! If you do not like popcorn -you are weird-, I shall try to convince you why you should try some:
- Popcorn is very low in calories. A service size of popcorn, 1 ounce, has about 106 calories. Since popcorn doesn’t weight much, that is a lot of popcorn. Do not add butter, though, or the calories will significantly add up.
- Popcorn is delicious and light.
- Popcorn has about 4.3 grams of fiber per 1 ounce.
- Popcorn contains 3.5 grams of protein for every ounce, which is a decent amount given the number of calories. Thus, the concentration of protein in popcorn is decent.
- Rich in Phosphorus, Magnesium and Potassium.
- Makes you thirsty, thus makes you drink water. If you add a bit of salt to it, you will want to drink even more water, which will indirectly keep you even fuller.
- Given the huge serving sizes of popcorn, popcorn is quite satiating.
- Contains Niacin, Folate and Vitamin A.
You see how happy this lady is to have her popcorn? I guess she knows the value of popcorn.
2) Dark Chocolate (85-90%)
Chocolate is great and makes you happy, but there is only one problem; it usually has tons of sugar. With dark chocolate, you still get to satisfy your chocolate craving while increasing your fiber content and improving your health. Dark chocolate usually contains 230 calories per serving size, 5 grams of fiber, 14-16 grams of good fats (poly and mono) and 3 grams of protein. You now have my permission to have some chocolate!
1) Best Bar Ever Protein Bar – Fantastic!
This is probably one of the few “processed” foods I will ever recommend. Best Bar Ever protein bar is legit the cleanest, healthiest and most delicious protein bar you will ever have! I know the name is cliche, but hear me out.
- Best Bar Ever protein bars are high in protein with 15 grams of protein per bar.
- They are made from REAL food.
- They are fresh baked to order. So when a retail store places an order for bars, they bake them fresh and send them.
- The bars are refrigerated throughout the whole process; from transportation to storing at the retail store to keep them fresh.
- They do not contain soy, artificial sweeteners, hydrogenated oils, preservatives or colors.
- Made up of fresh pure ingredients that you can see and touch in the bar itself.
- They are absolutely delicious, satiating and come in different flavors.
- Contain 230-300 calories per bar (60 grams) which is not bad at all.
- Contain a healthy amount of fats that come from clean oils, such as coconut oil.
- Contain approximately 6-10 grams of fiber per bar.
Bonus: Raisin Bran Cereal
Cereal is an amazing and quick snack to have at anytime, whether during breakfast or between meals. Problem with most cereals is that they are loaded with sugar, high fructose corn syrup and vegetable hydrogenated oils, all problematic ingredients providing little to know nutrition value. Raisin bran cereal has raisin which are also a great high fiber snack, whole grain bran and little to no sugar and vegetable oils, thus they quality to be on this list. A cup of raisin bran cereal has 190 calories, 5 grams of fiber and 5 grams of protein. Not bad for a “processed” food.
Dieting and snacks can go hand in hand without problems. Actually, having snacks while dieting could help you lose even more weight by keeping you sane, full and satisfying your cravings, however, I am referring strictly to high fiber snacks! This list of high fiber snacks should help you stay on track and improve your health, so eat away my friends!