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?
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High-fibre snacks with fruit
Grams of fibre per shake: 11 This tasty treat is creamy while masking a good dose of fruits and vegetables. Blend 1 large orange (peeled and separated), 1/2 large banana, one handful of strawberries, 2 cups of spinach, 1/3 cup of plain Greek yoghurt and 1 cup of ice in a blender.
Pro Tip: Pour leftovers into ice cube trays for easy mixing the next day.
· Stuffed apple with steel-cut oatmeal
This snack isn’t just tasty; it’s fun to look at. Boil 1 cup of steel-cut oats in 4 cups of water. Add a pinch of cinnamon and nutmeg and a drizzle of maple syrup. Reduce the heat to low while 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 quick microwave oatmeal, mix 1/2 cup rolled oats and a pinch of cinnamon with 1/2 cup water—for 1 minute. Remove the bowl, add 1/2 sliced banana and cook for another minute.
Add 3-4 tablespoons of your milk of choice and top with about a cup of sliced strawberries, raspberries, or other seasonal fruit.
While all fruits help in the fibre department, berries are excellent sources. Raspberries and blackberries have 8 grams per cup.
· Blackberry basil popsicles
Blend 1 1/2 cups of fresh blackberries (which contain 8 grams of fibre per cup), one handful of fresh basil, 1/4 cup of honey and the juice of one lemon in a food processor or blender. Puree the ingredients until smooth.
Pour into popsicle moulds 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 trays and add to blackberry margaritas or mojitos for frozen, antioxidant-packed treats.
· Banana in a sweater
This easy snack grows its fibre from three superfoods: linseed, chia and oatmeal. Mix 1 teaspoon of honey in a small bowl with two tablespoons of the nut butter of your choice (almonds and cashews are our favourites).
In a shallow bowl, combine 1 tbsp rolled oats, 1/2 tbsp ground chia and flax seeds, and 1/4 tsp cinnamon. Coat a banana with the nut butter mixture (it will be easier if the banana is cut in half), then roll in the dry 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.
Fiber can also help slow the absorption of sugar and carbohydrates, which can lead to better glycemic control especially in people with diabetes. And high-fiber foods promote satiety and can keep you full longer than low-fiber foods.