Healthy High Fiber Snacks Dietary fibre keeps us functioning (you know what we mean), reduces the risk of diabetes and heart disease, and keeps us full longer. So what better than snacking to increase our fibre intake?
Table of Contents
High-fibre snacks with fruit
Grams of fiber per shake: 11 This tasty treat is creamy while masking a good dose of fruits and vegetables. Blend 1 large orange (peeled and unglued), 1/2 large banana, one trickle of strawberries, 2 cups of spinach, 1/3 cup of plain Greek yogurt, and 1 cup of ice in a mixer.
Tip: Pour leftovers into ice cube trays for informal mixing the next day.
Stuffed apple with steel-cut oatmeal
This snack isn’t just pleasant; it’s fun to look at. Boil 1 cup of steel-cut oats in 4 cups of water; add a pinch of cinnamon, nutmeg, and a sprinkling of maple syrup. Decrease the heat a little, though the oats cook (covered) for 20 minutes.
Core each apple to make room for the oats. Stuff apples with oats, then bake in 350°F (177°C) oven for 10 minutes or until the apple is tender.
Banana berry oatmeal
For rapid microwave oatmeal, mix 1/2 cup rolled oats and a pinch of cinnamon with 1/2 cup water—for 1 minute. Eliminate the bowl, add 1/2 sliced banana, and cook for another minute.
Add 3-4 tablespoons of your excellent milk and top with about a cup of sliced strawberries, raspberries, or other cyclical fruit.
While all fruits help in the fibre department, berries are excellent sources. Raspberries and blackberries have 8 grams per cup.
Blackberry basil popsicles
Mixture 1 1/2 cups of fresh blackberries (which cover 8 grams of fiber per cup), one dribble of fresh basil, 1/4 cup of honey, and the juice of one lemon in a food computer or blender. Puree the ingredients till smooth.
Pour into popsicle molds or small paper cups and freeze for at least 8 hours. For even more fun for the big kids, pour the mix into ice cube salvers and add to blackberry margaritas or mojitos for frozen, antioxidant-packed luxuries.
Banana in a sweater
This informal snack grows its fiber from three superfoods: linseed, chia, and oatmeal. Mix 1 teaspoon of honey in a small bowl with two tablespoons of your excellent nut butter (almonds and cashews are our favorites).
Trust 1 tbsp rolled oats, 1/2 tbsp ground chia and flax seeds, and 1/4 tsp cinnamon in a low bowl. Fur a banana with the nut butter mixture (it will be easier if cut in half), then roll in the thirsty mix.
Fig and PB dough balls
We love sweet no-bake snacks. Especially when they have hidden assets, each sweet morsel contains 4 grams of fibre and 150 calories.
Grind 3/4 cup peanuts in a food processor until a fine crumb remains. Add 2 tbsp maple syrup, 1/4 cup agave (or sweetener of your choice), 1/2 cup rolled oats, and 2 tbsp peanut butter.
Also, add 1/4 cup ground flax seeds, 1/2 teaspoon cinnamon, two tablespoons chia seeds and six dried figs. Press until the mixture comes together, then form into 1-inch balls.
Mediterranean artichokes
Strain a 6-ounce jar of artichoke hearts to remove all of the liquid. Try them as is, or opt for one tablespoon of feta, a drizzle of lemon juice, olive oil and ground pepper.
A 6-ounce serving of hearts contains 6 grams of fibre. Plus, they’re a rich basis of vitamin C. We won’t tell anyone if you put a fork in the jar.
Conclusion
Fiber can also help slow the preoccupation with sugar and carbohydrates, which is necessary for better glycemic control, particularly in people with diabetes. High-fiber foods help with satiety and keep you full longer than low-fiber foods.
