5 Healthy Snacks That Are Surprisingly High in Fiber

Few things in life are as satisfying as a good snack. But as any seasoned snacker knows, it’s all too easy to go overboard—a bag of chips becomes three and suddenly you’ve lost your appetite. The good news? With the right snack selection, you can satisfy cravings and fuel your body with a nutrient it needs: fiber! Most Americans aren’t getting nearly enough of it, even though it’s one of the most important (and overlooked) carbohydrates for maintaining your gut health. To make meeting your daily fiber needs a little easier—and tastier—we asked registered dietitian Frances Largeman-Roth, nutrition expert and author of Everyday Snack Tray, to share her favorite high-fiber snacks. Delicious and nutritious, these are snacks worth celebrating! 

Popcorn

This movie theater staple has a surprising amount of fiber. Three cups of popcorn offers a whopping 5.8 grams of fiber, which is almost a quarter of the recommended daily intake according to data from the USDA (25 grams for women, 38 grams for men). For a burst of protein (and cheesy flavor), sprinkle some nutritional yeast over top. Largeman-Roth also suggests mixing peanuts in with your popcorn, as 1/2 cup has around 6 grams of fiber, bringing you close to half of your daily fiber intake with just one snack!

Pomegranate Seeds

Another sneaky source of fiber: 1/2 cup of fresh pomegranate arils (seeds) packs in 5.7 grams of fiber. Stir them into your morning yogurt or use them to top oatmeal for a sweet crunch and an extra dose of fiber, Largeman-Roth recommends.

Avocados

“When I tell people that avocados are full of fiber, they are often shocked,” says Largeman-Roth, but indeed, everyone’s favorite creamy fruit is loaded with it! One avocado has a whopping 14 grams of fiber, over half the recommended daily intake. Spoon it solo, enjoy it on toast, or throw it into a smoothie with other high-fiber fruits such as blueberries and raspberries.

Dark Chocolate

“We love it for its flavor and texture,” says Largeman-Roth, but dark chocolate also contains a healthy dose of fiber. A 1-ounce serving of 70-85% cacao dark chocolate contains 3.09 grams of fiber. And let’s be honest, you’re probably eating more than that.

Hummus

A half-cup of this beloved spread delivers 5.4 grams of fiber from chickpeas. Pair it with celery, broccoli, or baby carrots for a snack your gut will thank you for, says Largeman-Roth.