12 High-Fiber Snacks That Keep You Full
A snack with 3 to 8 grams of fiber can carry you to the next meal and move you closer to your daily goal.
Key takeaways
- Pair fiber with protein or healthy fat for lasting fullness.
- Check labels: some "healthy" bars have little fiber and a lot of sugar.
| Snack | Fiber (approx.) |
|---|---|
| Air-popped popcorn, 3 cups | 3.5 g |
| Apple with 1 tbsp peanut butter | 5 g |
| Raspberries, 1 cup | 8 g |
| Roasted chickpeas, 1/2 cup cooked | 6 g |
| Edamame, 1/2 cup shelled | 4 g |
| Almonds, 1 ounce | 3.5 g |
| Pear, 1 medium | 5.5 g |
| Hummus (1/4 cup) with carrots | 4 to 5 g |
| Chia pudding, small cup | 8 to 10 g |
| Avocado half with lime and salt | 5 g |
| Whole-grain crackers with cheese | 3 to 4 g (check label) |
| Yogurt with berries and oats | 5 to 7 g |
Make it stick
- Pre-portion snacks on Sunday so they are easy to grab.
- Keep fruit visible on the counter.
- Pair carbohydrates with protein or fat, such as apple plus peanut butter.
For bigger meals, see our breakfast and dinner ideas. Remember to increase fiber gradually.
This article is for general education and is not medical advice. See our medical disclaimer.