Top 7 High-Fiber Snacks Recommend by Dietitians in India
If you're trying to consume more fibre, snacks are a good place to begin
Fiber is an essential part of a healthy diet, even if it isn’t as trendy as some other nutrients. It helps in a variety of ways, including digestion, immunity, prevention of chronic disease, and maintenance of a healthy weight, among others. Most Indians fall short of the range of 15to 30 grammes per day.
If you’re trying to consume more fibre, snacks are a good place to begin. Snacking on high-fiber foods can help you feel full and satisfied between meals. Fiber’s benefits are maximised when it’s combined with other nutrients like protein and healthy fat, as in the snacks listed here. These dishes meet the criteria for high-fiber recipes in that each serving contains at least 3 grammes of fibre, or roughly 10% of your daily needs.
1.Fruits and grains that have been unprocessed
Baked oatmeal, overnight oats, or whole-grain toast with fruit on top are just a few examples of healthy, high-fiber snacks that combine these two food groups. The potential for good gut health can be increased by including a fiber-rich spread, such as nut butter or seeds. Pick fruits like berries, apples, pomegranates, pears, and bananas that are high in fibre.
Energy balls are similar to granola bars but don’t require any baking. Oats, nuts/nut butter, seeds, dried fruit, and chia seeds are just some of the high-fiber ingredients you can easily incorporate into these bars. And they’re portable and easy to make in advance, so you always have something tasty and filling on hand when hunger strikes. Energy ball recipes range from Blueberry-Lemon to Peanut Butter-Chocolate, so you’re sure to find one that suits your taste.
3.Dips made from vegetables
Many tasty veggie-based dips are ideal for snacking, including hummus, guacamole, and salsa. Prepare a large quantity at the start of the week and store it in the fridge for easy access whenever hunger strikes. Extra fibre can be added to a snack by dipping it with vegetables or whole-grain crackers.
The fact that popcorn is a whole grain is probably news to you. Popcorn is a great choice for those trying to lose weight because of the high fibre content it provides. To add variety and excitement to this popular snack, try adding various spices, herbs, and seasonings. The 3-cup serving size of this recipe is ideal for when you want a snack but don’t want to sacrifice nutrition.
Smoothies are delicious at any time of the day, not just in the morning. Fruits, veggies, greens, and chia seeds are just some of the high-fiber ingredients that can be easily incorporated. Use what you have in inventive ways, and try out different flavours to keep things interesting. As an added convenience, we also offer Make-Ahead Smoothie Freezer Packs so you can have a healthy meal on the go.
In addition to their high fibre content and myriad health benefits (like lowering diabetes risk and inflammation, among others), nuts are also a great source of protein. Herbs, spices, and aromatics can add new dimensions of flavour to a simple snack like nuts. As an added bonus, you can tweak the recipe to suit your tastes (or those of your family) and serve a tasty treat that everyone will look forward to.
The nutritional benefits of chia seeds are significant despite their modest size. You can get 5 grammes of protein, 9 grammes of healthy fat, and 10 grammes of fibre from just 2 tablespoons of chia seeds, which is all you need for an ounce. Almost one-third of your recommended daily allowance of fibre is right there! In addition, they have a plethora of positive health effects, including those for the heart, for inflammation, for cholesterol, and for blood sugar regulation. Further, they can be used in a wide variety of contexts. You can make a high-fiber chia pudding by combining the seeds with milk or a milk substitute, or you can make a variation on our Healthy Gut Tonic with Chia by combining the seeds with water and a little lemon juice (that recipe is great for helping you stay regular, by the way).
Unfortunately, many people’s typical dietary habits do not provide them with sufficient amounts of fibre, despite its critical role in health maintenance. To increase your daily fibre intake, try adding one of these delicious, adaptable snacks to your routine. Incorporating nutritious and satisfying ingredients like whole grains, chia seeds, fruit, nuts, and legumes, these nibbles can help you feel full between meals.