A Dietitian Shares The Best High-Fiber Snacks to Eat For Digestive Health In In 2025: Peanut Butter Yogurt Dip With Apples, More

2. Air-Popped Popcorn

Air-popped popcorn stands out as an excellent high-fiber, low-calorie snack, making it a smart choice for those on a weight loss journey. This fluffy and crunchy treat is naturally low in calories, allowing for generous servings without compromising your calorie intake. What sets air-popped popcorn apart is its high fiber content, promoting a feeling of fullness that curbs cravings and prevents overeating.

Michelle Saari, MSc and RD at EHealth project, says that air-popped popcorn is "whole grain, which means it's naturally high in fiber. Fiber aids in weight loss by promoting a feeling of fullness, which can help reduce overall calorie intake. Since air-popped popcorn is made without oil, it's low in calories – you can have a large volume of it without consuming too many calories. This makes it a satisfying snack that can curb hunger without derailing your weight loss efforts."

She points out that air-popped popcorn distinguishes itself from the conventional microwaveable popcorn that is familiar to many people. "This is different than microwaveable popcorn by the way. That popcorn can be loaded with salt and fat, and calories. So making your own homemade popcorn is the better way to go!"

3. Pear Slices And Cheese

Pears are not only naturally sweet and refreshing but also rich in dietary fiber, promoting a sense of fullness and aiding digestion. When combined with a modest portion of cheese, which adds protein and flavor, this duo becomes a satisfying and nutritious option.

Saari notes that this snack "is the perfect combination of a high fiber fruit and healthy protein and fat. Pears are high in fiber with about 6 grams for one; it helps with weight loss because it helps you feel full and satisfied after eating.

This can lead to a natural reduction in calorie intake. Adding cheese adds protein and a bit of fat, which can increase satiety and reduce the likelihood of overeating later. It's important to keep the cheese portion small to control calories."

4. Celery And All-Natural Peanut Butter

Celery sticks paired with all-natural peanut butter create a delicious and nutritious high-fiber, low-calorie snack that aligns perfectly with weight loss goals. The crispness of celery provides a satisfying crunch, while its high fiber content contributes to a feeling of fullness and supports digestive health.

When paired with all-natural peanut butter, you not only enhance the flavor but also introduce healthy fats and protein, promoting sustained energy and satiety. "Celery is very low in calories and contains fiber, making it a filling, crunchy snack. When paired with all-natural peanut butter, which contains healthy fats and protein, it can help keep you fuller for longer.

The protein and fats in peanut butter can also help stabilize blood sugar levels, reducing cravings. Remember to use peanut butter sparingly, as it's calorie-dense, and opt for all-natural versions without added sugars or oils," Saari states.

The Bottom Line

She concludes by adding that these snacks provide a harmonious blend of fiber, protein, and wholesome fats, effectively addressing hunger and lowering overall calorie consumption—a valuable asset for those aiming for weight loss.