High fiber snacks are not only delicious but also incredibly beneficial for those looking to lose weight. These snacks help you feel fuller for longer, reducing the urge to overeat and making it easier to stick to a healthy diet. Fiber-rich foods also support digestion and maintain stable blood sugar levels, which are crucial for effective weight management.
We checked in with several health experts to learn about eight fiber-loaded snack options that can also help with weight management. They revealed that some of the best choices are cottage cheese, goji berries, celery with all-natural peanut butter, pear slices with cheese, and more. Read on to discover all eight!
1. 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!"
2. 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."
3. 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.
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.
4. Nuts
Nuts' fiber content helps digestive health by supporting proper digestion and preventing constipation. "Nuts are a great source of both insoluble fiber and healthy fats," Jesse Feder, RDN, CPT at My Crohns and Colitis Team, shares. The beneficial fats and fiber content in nuts are effective for lowering harmful cholesterol levels while boosting the beneficial ones, thereby mitigating the risk of artery blockages and enhancing cardiovascular well-being. Nonetheless, Feder cautions individuals mindful of their weight: "It is important to only have one or two handfuls of nuts due to them being very calorically dense."
5. Goji Berries
Goji berries, often hailed as a superfood, can play a beneficial role in managing cravings and supporting weight loss. These small, red berries are rich in antioxidants, vitamins, and minerals.
Joanna Wen, certified weight loss coach and founder of Spices & Greens, says, "These nutrient-dense berries are packed with vitamins, minerals, and antioxidants, making them a great choice for satisfying sweet cravings without derailing weight loss efforts. Goji berries are low in calories and high in fiber, which can help keep you feeling full and prevent overeating."
She further notes that "they’ve been found to help regulate your blood sugar level, which can prevent the blood sugar spikes that lead to fat storage."
6. Coconut Chia Popsicles
These refreshing popsicles are not only a tasty indulgence but also a nourishing option for those seeking a healthier dessert alternative. Packed with chia seeds, known for their abundant fiber content and omega-3 fatty acids, and infused with the tropical flavor of coconut milk, these popsicles provide a burst of flavor without the excess calories.
"Coconut is a flavorful and creamy ingredient for a popsicle and it will certainly go well with chia seeds," dietitian Catherine Gervacio says. She points out that the coconut is rich in important healthy fats, while chia seeds pack in fiber. "This fat-fiber combination lowers the impact of blood sugar as it takes a longer time to digest."
If you like your dessert more on the ultra-sweet side, she has a tip for you: "This dessert is already flavorful, but adding non-caloric sweetener for this won’t hurt."
7. Chocolate-Stuffed Raspberries
For those with a sweet tooth, Breanna Woods, MS RD, a registered dietitian, offers a guilt-free indulgence in the form of chocolate-stuffed raspberries. "I love this healthy sweet treat," she says. By placing a dark chocolate chip (which has health benefits!) inside each raspberry, you can satisfy cravings for something sweet while reaping the nutritional benefits of this fruit. Raspberries are a rich source of fiber, containing approximately 8 grams per cup, a nutrient that many Americans fall short on. Enjoying a handful of these chocolate-stuffed delights provides a satisfying treat that boosts fiber intake and essential nutrients without piling on excess calories.
8. Roasted chickpeas
Packed with protein and fiber, roasted chickpeas help keep you feeling full and satisfied, reducing cravings for unhealthy snacks. Their crunchy texture and savory flavor make them a satisfying alternative to high-calorie snacks like chips or crackers. Additionally, chickpeas are low in calories and fat while being rich in nutrients like vitamins, minerals, and antioxidants.
"Roasted chickpeas are high in both fiber and protein and are low in calories," Feder explains. "The high amounts of fiber and protein can help keep you satiated throughout the day and prevent you from overeating. This can help prevent weight gain over time."
