If you're trying to reach your daily fiber goal, snacks are one of the easiest places to add more. A well-chosen snack with 4 to 7 grams of fiber can bridge the gap between meals and help you hit the FDA's 28-gram Daily Value without much effort.
The best high fiber snacks include chia pudding, raspberries with yogurt, roasted chickpeas, pear with nut butter, edamame, air-popped popcorn, avocado on whole-grain crackers, and trail mix with almonds and pumpkin seeds. These options provide meaningful amounts of fiber in realistic portions, along with other nutrients that support satiety, digestive health, and energy.
This guide covers 25 snacks with verified nutrition data, organized by type and goal. You'll learn what qualifies as high fiber, how to evaluate packaged options, and which combinations support weight loss, regularity, or on-the-go convenience.
High-Fiber Snacks at a Glance
| Snack | Serving | Fiber (g) | Protein (g) | Calories | Best For |
|---|---|---|---|---|---|
| Raspberries with Greek yogurt | 1 cup berries, 1/2 cup yogurt | 8 | 13 | 155 | High protein, low calorie |
| Chia pudding with berries | 3 Tbsp chia, 3/4 cup milk, 1/2 cup berries | 13 | 10 | 295 | Meal replacement, satiety |
| Roasted chickpeas | 1/2 cup | 6 | 7 | 135 | Savory, crunchy, portable |
| Pear with almond butter | 1 medium pear, 1 Tbsp almond butter | 6 | 3 | 195 | Sweet craving, easy prep |
| Air-popped popcorn | 3 cups | 4 | 4 | 95 | Low calorie, large volume |
| Edamame (shelled) | 1 cup | 8 | 17 | 190 | High protein, savory |
| Apple with peanut butter | 1 medium apple, 1 Tbsp peanut butter | 5 | 4 | 190 | Classic, balanced |
| Prunes with walnuts | 5 prunes, 1/4 cup walnuts | 6 | 6 | 265 | Constipation, omega-3 |
| Hummus with raw vegetables | 1/4 cup hummus, 1 cup mixed vegetables | 6 | 6 | 165 | Savory, work snack |
| Avocado on whole-grain crispbread | 1/2 avocado, 2 crackers | 7 | 4 | 195 | Healthy fats, filling |
All nutrition values verified using USDA FoodData Central.[4]
What Makes a Snack High in Fiber?
The FDA sets the Daily Value for fiber at 28 grams for a 2,000-calorie diet.[5] To earn a "high fiber" claim on a food label, a product must provide at least 20% of that Daily Value per serving, which equals roughly 5.6 grams.
Most snacks don't hit that threshold, but they don't need to in order to be useful. A snack with 3 to 5 grams of fiber still makes a meaningful contribution, especially if you're eating it twice a day. The key is choosing whole foods or minimally processed options that provide fiber alongside vitamins, minerals, and phytonutrients.
Fiber should be increased gradually. Jumping from 10 grams a day to 30 overnight can cause gas, bloating, and cramping. Add a few high-fiber snacks to your routine over the course of a week or two, and drink plenty of water to help fiber move through your digestive system.[2]
A snack doesn't need to provide 20% of your fiber Daily Value to be valuable. Even 3 to 5 grams per snack adds up quickly, especially when you're eating whole foods that also deliver protein, healthy fats, and micronutrients.
25 Best High-Fiber Snacks
These snacks are organized by category to make it easier to find what fits your taste, schedule, and nutrition goals.
Fruit-Based High-Fiber Snacks
1. Raspberries with plain Greek yogurt
One cup of raspberries provides 8 grams of fiber. Pair with a half-cup of plain Greek yogurt for 13 grams of protein and about 155 calories total. This combination is low in added sugar, high in both fiber and protein, and easy to prep in individual containers for the week.
2. Pear with almond or peanut butter
A medium pear contains 6 grams of fiber. Add a tablespoon of almond or peanut butter for healthy fats and a few grams of protein. The whole snack comes in around 195 calories. Pears travel well and don't require refrigeration.
3. Apple slices with peanut butter
A medium apple provides 4.5 grams of fiber. Pair with a tablespoon of peanut butter to add protein and fat, which slow digestion and keep you satisfied. Slice the apple ahead of time and store it with a squeeze of lemon juice to prevent browning.
4. Blackberries with cottage cheese or yogurt
One cup of blackberries delivers 7.6 grams of fiber. Mix with a half-cup of cottage cheese or Greek yogurt for additional protein. This snack works well as a light breakfast or mid-afternoon option.
5. Chia pudding with berries
Three tablespoons of chia seeds contain 10 grams of fiber. Mix with three-quarters of a cup of milk or a milk alternative, let it sit overnight, then top with a half-cup of raspberries or blackberries for another 3 to 4 grams. The total comes to around 13 grams of fiber and 295 calories.
6. Kiwi with chia-seed yogurt
Two medium kiwis provide 5 grams of fiber. Stir a tablespoon of chia seeds into a half-cup of plain yogurt for an additional 3.5 grams. This combination is tart, refreshing, and rich in vitamin C.
7. Prunes with a small handful of walnuts
Five prunes contain 3 grams of fiber. Add a quarter-cup of walnuts for another 2 grams, plus omega-3 fatty acids and protein. This snack is calorie-dense at around 265 calories, but it's particularly helpful for supporting regularity.
Savory High-Fiber Snacks
8. Roasted chickpeas
A half-cup of roasted chickpeas provides 6 grams of fiber, 7 grams of protein, and about 135 calories. Season with paprika, cumin, garlic powder, or sea salt. Roast at 400°F for 25 to 30 minutes until crispy. Store in an airtight container for up to a week.
9. Shelled edamame
One cup of shelled edamame delivers 8 grams of fiber and 17 grams of protein. You can buy it frozen and microwave individual portions, or prep a batch ahead of time. Sprinkle with sea salt or a squeeze of lime.
10. Hummus with raw vegetables
A quarter-cup of hummus contains about 3 grams of fiber. Pair with one cup of sliced bell peppers, carrots, cucumber, or cherry tomatoes for another 3 grams. The total comes to around 6 grams of fiber and 165 calories.
11. Avocado on whole-grain crispbread
Half an avocado provides 5 grams of fiber. Spread it on two whole-grain crackers or crispbreads for an additional 2 grams. This snack is rich in monounsaturated fats and comes in around 195 calories.
12. Air-popped popcorn
Three cups of air-popped popcorn contain 4 grams of fiber and just 95 calories. This is one of the highest-volume snacks you can eat for the calorie count. Avoid pre-popped microwave varieties with added butter or excessive sodium. Season with nutritional yeast, cinnamon, or a small amount of olive oil and salt.
13. White-bean dip with vegetables
Blend one cup of canned white beans with garlic, lemon juice, and olive oil. A quarter-cup serving provides about 4 grams of fiber. Pair with raw vegetables for additional fiber and crunch.
14. Roasted broad beans
A half-cup of roasted broad beans (also called fava beans) delivers 5 grams of fiber and 7 grams of protein. These are sold in many grocery stores as a crunchy snack alternative. Check the sodium content on the label.
15. Guacamole with bell pepper or cucumber
A quarter-cup of guacamole contains about 3 grams of fiber. Use sliced bell pepper or cucumber instead of chips for an additional 2 to 3 grams. This snack is low in calories and high in healthy fats.
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16. Chia and yogurt cup
Stir two tablespoons of chia seeds into a half-cup of plain Greek yogurt. Let it sit for 10 minutes to thicken. This provides about 7 grams of fiber, 13 grams of protein, and 190 calories. Add a handful of berries or a drizzle of honey if you prefer sweetness.
17. Almonds with raspberries
A quarter-cup of almonds provides 4.5 grams of fiber. Add a half-cup of raspberries for another 4 grams. This combination delivers healthy fats, protein, and antioxidants in a portable format.
18. Pistachios with a piece of fruit
A quarter-cup of pistachios contains 3 grams of fiber and 6 grams of protein. Pair with an apple or pear for another 4 to 6 grams of fiber. Pistachios are one of the lowest-calorie nuts per serving.
19. Pumpkin-seed and nut trail mix
Combine a quarter-cup of raw pumpkin seeds, almonds, and walnuts with a small handful of dried cranberries or raisins. This provides about 5 grams of fiber and 265 calories. Portion into small bags or containers to avoid overeating.
20. Ground-flax oatmeal cup
Prepare instant oatmeal with a tablespoon of ground flaxseed stirred in. This adds 3 grams of fiber on top of the 4 grams already in the oats. Top with berries for even more fiber. This snack works well at work or while traveling.
21. Whole-grain crackers with nut butter
Choose whole-grain crackers that provide at least 3 grams of fiber per serving. Spread with a tablespoon of almond or peanut butter for additional protein and healthy fats. Check the ingredient list for whole grains listed first.
22. Unsweetened coconut with chia and yogurt
Mix two tablespoons of unsweetened shredded coconut and one tablespoon of chia seeds into a half-cup of plain yogurt. This provides about 8 grams of fiber and a tropical flavor without added sugar.
Grab-and-Go or Packaged High-Fiber Snacks
23. A genuinely high-fiber snack bar
Look for bars with at least 5 grams of fiber per serving, minimal added sugar (under 8 grams), and recognizable ingredients. Many bars add isolated fibers like chicory root or inulin to boost the fiber count without providing the same benefits as whole foods. Bars can be convenient, but whole-food snacks are usually more nutrient-dense.
24. Plain popcorn pack
Single-serve packs of air-popped or lightly salted popcorn typically provide 3 to 4 grams of fiber per bag. Avoid butter-flavored varieties with excessive sodium or artificial ingredients. These are easy to keep in your bag, desk, or car.
25. Roasted bean or chickpea pack
Pre-packaged roasted chickpeas, edamame, or broad beans are sold in single-serve portions. Check the Nutrition Facts label for fiber content, sodium, and serving size. These are shelf-stable and travel-friendly.
Best High-Fiber Snacks by Goal
On the go: Roasted chickpea packs, pears, apples, prunes, trail mix, whole-grain crackers with nut butter, plain popcorn packs.
Under 200 calories: Raspberries with yogurt (155 cal), air-popped popcorn (95 cal), hummus with vegetables (165 cal), apple with peanut butter (190 cal), avocado on crispbread (195 cal).
High protein plus high fiber: Edamame (17g protein, 8g fiber), roasted chickpeas (7g protein, 6g fiber), Greek yogurt with chia and raspberries (13g protein, 11g fiber), cottage cheese with blackberries (14g protein, 8g fiber).
Sweet cravings: Chia pudding with berries, pear with almond butter, apple with peanut butter, kiwi with chia-seed yogurt.
Savory cravings: Roasted chickpeas, edamame, hummus with vegetables, guacamole with bell pepper, avocado on whole-grain crackers.
Constipation and regularity: Prunes with walnuts, chia pudding, flaxseed stirred into yogurt or oatmeal, raspberries or blackberries. These work best when combined with adequate water intake. Fiber may help regularity, but it's not appropriate for every cause of constipation.[2]
Weight management: Air-popped popcorn, raspberries with Greek yogurt, hummus with vegetables, edamame. These snacks provide high volume or high protein to support satiety without excessive calories.[3]
Low added sugar: Edamame, roasted chickpeas, avocado on crackers, hummus with vegetables, plain Greek yogurt with berries and chia.
Work or travel: Whole-grain crackers with nut butter, roasted chickpea packs, trail mix, plain popcorn packs, apples or pears.
Minimal preparation: Fresh fruit, pre-shelled edamame, roasted chickpea packs, hummus cups with pre-cut vegetables, plain Greek yogurt with berries.
High-Protein, High-Fiber Snack Combinations
If you're trying to increase both fiber and protein at once, these combinations deliver meaningful amounts of both:
- Greek yogurt, raspberries, and chia seeds: 13g protein, 11g fiber, 230 calories
- Cottage cheese with pear: 14g protein, 6g fiber, 180 calories
- Edamame: 17g protein, 8g fiber, 190 calories
- Roasted chickpeas: 7g protein, 6g fiber, 135 calories
- Hummus with vegetables: 6g protein, 6g fiber, 165 calories
- Apple with peanut butter: 4g protein, 5g fiber, 190 calories
- Whole-grain crackers with tuna and avocado: 15g protein, 7g fiber, 250 calories
If you're interested in more protein-focused snack ideas, check out our full guide to high-protein snacks, which covers 25 options ranked by protein content and satiety.
How to Choose Packaged High-Fiber Snacks
Packaged snacks can be convenient, but not all of them are nutritionally balanced. Many brands add isolated fiber to otherwise candy-like products to create the illusion of health. Here's what to check:
Serving size: Is the serving realistic? Some packages list nutrition for a quarter of the container, which means you're actually eating four servings if you finish it.
Fiber per serving: Look for at least 3 to 5 grams. If a bar contains 10 grams of fiber but also 15 grams of added sugar and 300 calories, it's not a balanced snack.
Fiber source: Check the ingredient list. Whole grains, nuts, seeds, and dried fruit are better sources than isolated fibers like chicory root inulin, polydextrose, or maltodextrin. These added fibers may not provide the same digestive or metabolic benefits as fiber from whole foods.[1]
Added sugar: Aim for less than 8 grams per serving. Many fiber bars contain as much sugar as a candy bar.
Sugar alcohols: Ingredients like erythritol, xylitol, and sorbitol are often used to keep the sugar count low. These can cause gas, bloating, and diarrhea in large amounts. If you're sensitive, start with a small portion.
Sodium: Roasted chickpeas, popcorn, and crackers can be high in sodium. Look for options with less than 200 mg per serving if you're watching your intake.
Protein: A snack with both fiber and protein will keep you fuller longer. Aim for at least 5 grams of protein per serving if possible.
Ingredient list: Shorter is usually better. Whole-food snacks like plain roasted chickpeas or unsalted trail mix typically have cleaner ingredient lists than heavily processed bars.
Don't trust front-label claims like "high fiber" or "all natural." Turn the package over and read the Nutrition Facts label and ingredient list. A snack that looks healthy on the front might have more sugar and calories than you expect.
How to Add More Fiber Without Bloating
Increasing fiber too quickly is the most common reason people experience gas, bloating, and cramping. Your gut bacteria need time to adjust to the increase. Here's how to avoid discomfort:
Increase fiber gradually: Add 5 grams per day for a week, then another 5 grams the following week. Don't jump from 10 grams to 30 overnight.
Spread fiber across meals and snacks: Three high-fiber snacks throughout the day are easier on your system than one massive dose at dinner.
Drink adequate fluids: Fiber absorbs water in your digestive tract. Without enough fluid, it can slow digestion and worsen constipation. Aim for at least eight cups of water per day, more if you're active.
Start with smaller servings of beans, seeds, or fermentable fibers: Foods like chia seeds, flaxseeds, beans, and certain vegetables can produce more gas during digestion. Start with one tablespoon of chia or a quarter-cup of chickpeas and work your way up.
Combine different plant-food sources: Fiber from fruit, vegetables, nuts, seeds, and whole grains provides a mix of soluble and insoluble fiber, which supports different aspects of digestive health.
If you experience persistent constipation, severe abdominal pain, vomiting, blood in your stool, or unexplained changes in bowel habits, consult a healthcare provider. These symptoms may indicate a condition that requires medical evaluation.
Can High-Fiber Snacks Help with Weight Loss?
Yes, but not because fiber burns fat. Fiber slows digestion, which helps you feel fuller for longer. That can reduce overall calorie intake, especially if you're replacing low-fiber, high-calorie snacks with nutrient-dense options.[3]
Snacks with both fiber and protein tend to be the most effective for satiety. A snack like Greek yogurt with raspberries and chia seeds provides 11 grams of fiber, 13 grams of protein, and about 230 calories. Compare that to a 200-calorie granola bar with 2 grams of fiber and minimal protein, which might leave you hungry an hour later.
Fiber also helps regulate blood sugar by slowing the absorption of carbohydrates. This can prevent the energy crashes that often lead to cravings and overeating.
That said, fiber alone won't create a calorie deficit. If you're eating high-fiber snacks on top of your usual intake without adjusting portion sizes elsewhere, you won't lose weight. Use these snacks strategically to replace less satisfying options or to fill the gap between meals.
Do You Need Fiber Supplements?
Most people can meet their fiber needs through whole foods. Snacks like the ones in this guide, combined with fiber-rich meals, can easily get you to 28 grams per day without supplements.
That said, supplements can be useful if you're dealing with irregular bowel movements, traveling frequently, or recovering from surgery. Soluble fiber supplements like psyllium husk or inulin can help soften stool and support regularity. Some people find liquid fiber more convenient than powder or capsules.
If you're interested in exploring fiber supplements, our guide to the best fiber supplement for women covers different types, how they work, and what to look for on the label.
Supplements don't replace the vitamins, minerals, and phytonutrients found in whole foods. They're a tool, not a substitute.
Final Thoughts
The easiest way to increase your fiber intake is to choose snacks that provide at least 3 to 5 grams per serving. Whole foods like raspberries, chia seeds, roasted chickpeas, pears, edamame, and popcorn deliver fiber alongside other nutrients that support satiety, digestive health, and energy.
Start by adding one or two high-fiber snacks to your daily routine. Increase gradually, drink plenty of water, and pay attention to how your body responds. If you're trying to meet multiple nutrition goals at once, combine fiber-rich foods with protein sources like Greek yogurt, cottage cheese, or nut butter.
For more ideas, check out our guide to the top 10 fiber foods, which ranks the highest-fiber whole foods by serving size.
