According to the Mayo Clinic, dietary fiber is essential for a healthy diet. A diet that is rich in fiber has shown to help individuals lose weight and improve their overall health. Research shows that fiber can help prevent numerous diseases such as diabetes, cancer and heart disease. It helps curb your appetite, flush out cholesterol from the body and will have you feeling fuller soon and longer. By eating a fiber-rich diet, you will be able to eat fewer calories a day, while stilling feeling satisfied, which should lead to weight loss. Here are several fiber-filled snacks to help you increase your daily intake.
Snack #1: Popcorn
Four cups of air-popped corn packs 6 g of fiber, 3 g of protein and is only 130 calories.
Snack #2: Hummus and Celery
Top 2 celery sticks with 2 tbsp of hummus for a fiber rich snack. This snack has 85 calories, 3.5 g of fiber and 4 g of protein.
Snack #3: Rice Cake with Almond Butter
Smear one brown rice cake with 1 tsp of almond butter. This snack has nearly 150 calories, 4 g of fiber and 5 g of protein.
Snack #4: Cottage Cheese and Raspberries
Enjoy ½ cup of freshly sliced raspberries with 3 oz of low fat cottage cheese. This snack will supply you with 4 g of fiber, 12 g of protein and only has 100 calories.
Snack #5: Snack Bar
If you are out running around and are in desperate need of a snack, simply look for a bar that includes both fiber and protein. An excellent bar would have 10 grams of fiber, 200 calories or less and 10 grams of protein.
Snack #6: Crackers and Egg Salad
Enjoy 2 flaxseed crackers topped with 2 tbsp of egg salad made with egg whites and light mayonnaise for a snack that has only 100 calories, 4.5 g of fiber and 5 g of protein.
Snack #7: Chips and Salsa
Enjoy a quick snack of 15 blue corn tortilla chips topped with 4 tbsp of salsa for a snack that has 150 calories, 3 g of fiber and 3 g of protein.
Snack #8: Fresh Fruit Parfait
Enjoy a snack of ¼ cup fresh fruit composed of freshly sliced strawberries and blueberries, ½ an apple, 2 tbsp raw almonds, ½ tsp cinnamon and ¼ cup of plain yogurt. Mix the fruit, nuts and cinnamon together with the yogurt. This snack has 175 calories, 5 g of fiber and 6 g of protein.
Snack #9: Raspberry Shake
Blend together ¼ cup frozen raspberries, 2 oz almond milk, 2 oz water and ½ scoop vanilla shake mix. You can find shake mixes in your grocery store. Look for one that contains 160 calories, 10 g of fiber and 20 g of protein per scoop. This snack has 110 calories, 7 g of fiber and 10 g of protein.
Enjoy any of the above fiber snacks to help increase your fiber intake. The USDA recommends that individuals consume 25 to 30 g of fiber per day.