Healthy snacking is a great way to increase your intake of vitamins, minerals and fibre. If you are trying to lose weight, high-fibre food can be beneficial as it can help you stay fuller for longer and keep your calorie intake low.
Controlling blood glucose is key for people at risk of diabetes, and several low-calorie snacks are also low in sugar. Better still, if you make healthy snacks yourself, you know if you’re avoiding unhealthy ultra-processed foods.
Dietary fibre occurs naturally in various foods. Many foods rich in fibre also offer a range of nutrients and essential components, such as vitamins, minerals, phytochemicals, and antioxidants.
There are two main types of fibre: soluble and insoluble. Soluble fibre is typically found in fruits, beans, and some vegetables, while insoluble fibre is found in whole grains and root vegetables.
Soluble fibre is linked to benefits such as reduced blood sugar levels, lower cholesterol and a decreased risk of heart disease. It also enhances the growth of beneficial gut bacteria, decreases inflammation, and supports weight loss by improving metabolism and controlling appetite.
On the other hand, insoluble fibre is recognised for adding bulk to the digestive system, which can help prevent constipation. It aids in speeding up the movement of food through the digestive tract and promotes a feeling of fullness, which may lead to eating less.
1. Edamame beans
A young soybean that’s high in soluble fibre, protein, vitamins, and minerals. One cup of cooked edamame contains 8g of fibre, 188 calories and 2.2g of sugar. Edamame is simple to make using fresh beans. You can either roast or steam them, for instance. Alternatively, you can purchase pre-prepared edamame, but be sure to check the sodium and preservative content in those options.
2. Air-popped popcorn
Making your own popcorn (unsweetened and unsalted) can provide you with 2.1g of fibre, 0.07g of sugar and just 30 calories per cup. Most of the fibre in popcorn is insoluble, but it also has a bit of soluble fibre.
Feel free to sprinkle on some chilli powder, cumin, garlic, or any other spices you enjoy. You can also add a drizzle of polyunsaturated oils like safflower or flaxseed oil, but keep in mind that this will increase the calorie and fat content.
3. Air-fried chickpeas
Chickpeas are packed with an impressive 35 grams of soluble fibre in every cup, virtually no sugar and as little as 42 calories. They make a fantastic snack when air-fried to a crispy perfection.
Feel free to experiment with different spices, as chickpeas absorb flavours beautifully. Due to their high fibre content, pairing them with kale chips or some dried fruit is a good idea to avoid overdoing them, which could lead to bloating or other digestive issues.
4. Avocado guacamole
Avocados are rich in soluble fibre. Just half a cup of pureed avocado packs around 7g of fibre and roughly 150 calories. One medium avocado contains around 240 calories. Mix in some salsa, a dash of lime juice, and fresh chopped cilantro, and you have a delicious guacamole.
If you opt for veggies like carrot sticks, celery, or sliced green or red peppers instead of chips for dipping, you’ll avoid preservatives, salt, and extra calories. You’ll still enjoy that satisfying crunch, and these veggies contribute even more fibre to your snack.
5. Spiced, roasted pumpkin seeds
Pumpkin seeds are easy to prepare at home and only contain 1.4g of sugar. They offer a delightfully crunchy snack that’s high in fibre, with 3g per quarter cup and roughly 71 calories. For an added taste, you can easily roast them in a pan, seasoning them with a sprinkle of smoked paprika, sea salt, and chilli powder. They make a great addition to soups or salads and are perfect for snacking on their own.
6. Air fried apple crisps
A medium apple contains roughly 4g of soluble and insoluble fibre, 19g of sugar and around 90 calories. To prepare them, start by carefully coring and slicing a firm, slightly tart apple variety as thinly as possible. After that, sprinkle some cinnamon on top, and then place the slices in the air fryer until they become crisp and aromatic.
7. Whole grain crackers and nut butter
For a quick snack, grab a jar of almond, peanut, or hazelnut butter and some whole-grain crackers instead of reaching for prepackaged biscuits. Just watch your portion sizes, as nut butter can be calorie-dense. While all nut butter is rich in fibre, almond butter stands out with nearly double the fibre content of peanut butter per tablespoon.
8. Rolled porridge oats
When you’re craving something sweet, consider a bowl of porridge. Rolled oats contain no sugar, and a typical bowl with a standard serving of rolled oats cooked in water contains around 150-200 calories.
Oats are an excellent source of soluble fibre, providing 4g in just half a cup. If you can, try making your own with ingredients like raisins, dates, nuts, or chocolate chips. If you prefer to buy them, be sure to look at the nutrition label to see how much sugar, sodium, and preservatives are included.
9. Homemade smoothies
When preparing a smoothie, consider incorporating ingredients that are rich in fiber, like chia seeds, offering around 2.4 grams of soluble fiber for each tablespoon. Oats, provide both soluble and insoluble fibre; adding 2 ounces of steel-cut oats to your smoothie contributes 5g of fibre.
Spinach, a great addition to yogurt-based smoothies. Smoothies can serve as nutritious high-fibre snacks for children, but keep in mind that excessive fibre can lead to bloating or constipation.
10. Artichoke hearts
You can find cooked artichoke hearts in cans or jars, whole or chopped. They make for an excellent high-fibre snack, providing around 4g of fibre in just half a cup, and contain only 40 calories. With their rich flavour, artichokes are a delicious way to boost your fibre intake throughout the day.
Other low-calorie, high-fibre snacks include fruits, vegetables, nuts, and legumes:
- Raspberries: A cup of raspberries contains 8g of fibre, as well as vitamin C and other antioxidants.
- Blackberries: A high-fibre fruit that’s also low in sugar and contains potassium, vitamin A, and vitamin C.
- Broccoli: A cruciferous vegetable that’s high in fibre, vitamins, and minerals, including folate, potassium, and vitamins C and K.
- Asparagus: A serving of asparagus contains 2g of fibre and 4g of carbs.
- Almonds: A cup of almonds contains almost 18g of fibre. You can sprinkle almonds over cooked vegetables or entrees.
- Seeds: A good source of fibre, especially insoluble fibre, which can help you feel full and clear out your gut.
- Beans, peas, and lentils : Cooked legumes are a nutritious, low-calorie, high-fibre option and a good source of plant-based protein.