From preventing constipation to managing weight, dietary fibre is a vital component of a well-balanced diet. It is a type of carbohydrate that our bodies cannot digest. It is usually found in fruits, veggies, legumes and whole grains. It is important to inculcate high-fibre foods into your daily diet to gain long-term health benefits. In this article, we will dive deep into the top 6 high-fibre snacks that support a healthy lifestyle. Let us first understand, how much fibre do we need. Let’s get started!
How Much Fibre Do You Really Need?
Are you curious to understand how much fibre you need every day? Let’s burst this bubble for you!
The recommended fibre intake is:
- Women under 50: 25 grams per day
- Men under 50: 38 grams per day
- Women over 50: 21 grams per day
A high-fibre diet can lower the risk of health conditions like diabetes, heart disease, cancer, among others. Therefore, it is essential to incorporate a high-fibre diet in your lifestyle for overall well-being.
Satisfy Your Cravings with These Top 6 High-Fibre Snacks
Smoothies
Looking for a perfect way to kickstart your day? Get your hands on a healthy, high-fibre smoothie that’s creamy and delicious! You can use frozen berries, chia seeds, banana, oats and yogurt to make a smoothie, or use a strawberry, banana and almonds to make a smoothie. Both of these are high in fibre – the best way to satisfy your cravings!
Popcorn
Air-popped popcorn is usually low in calories and high in fibre, which makes it a most-loved gluten-free snack. Approx. 3 cups of air-popped popcorn contain 3.5 grams of fibre. Popcorn contains both soluble and insoluble fibre, which makes it a perfect snack for people with diabetes.
Air-fried Chickpeas
Looking for a high-protein and fibre-rich snack? Try Air-fried Chickpeas! Just toss chickpeas with your favourite spices and veggies, air fry them, and enjoy the healthy meal.
One cup of air-fried chickpeas can contain up to 35 grams of fibre! They’re rich in soluble fibre, which helps regulate blood sugar levels.
Oatmeal Cookies
Oatmeal cookies are both healthy and nutrient-dense. Half a cup of oats contains 4 grams of fibre.
Elevate Your Taste Buds to New Heights with Crunchbury’s Oatmeal and Raisin Cookies! This is the ultimate gourmet-style cookie made with oats, raisins, pistachios, and almond butter. Enjoy these healthy high-fibre cookies as a tea-time snack or add them to your smoothies.
Apple Crisps with Almond Butter
Apples are a high-fibre snack option for those looking to up their fibre intake. Crisp apples coated with almond butter make a delicious and healthy evening snack. One medium-sized apple contains 4 grams of fibre, and two tablespoons of almond butter contain 3.3 grams of fibre
Hummus and Veggie Dips
Looking for a healthy munching snack? Try Hummus! Hummus is a dip used with salads and sandwiches. Made using protein-rich chickpeas, hummus is delicious and healthy. Two tablespoons of hummus contain 2 grams of protein. Pair it with pita bread or veggie sticks, this snack will keep you full for longer.
Unlocking the Health Benefits of a High-Fiber Diet: What You Need to Know
- Reduces the risk of chronic diseases
- Supports a healthy gut microbiome
- Helps in weight management
- Improves digestion
- Helps lower high bp
- Balances cholesterol levels
- Prevents blood sugar spikes
How to Boost Your Fiber Intake: Practical Tips for a Healthier Diet
- Choose a high-fibre cereal or oats for your breakfast. You may add nuts or fruits for extra fibre.
- Have more vegetables in a day, either through soups or salads.
- Switch to brown rice, whole-grain, and wheat pasta for an extra fibre boost.
- Add at least one fibre-rich food to every meal.
- Use legumes in curries, soups, or as side dishes—they’re a fibre powerhouse.
Conclusion
This was all about the top 6 fibre-rich snacks to boost your nutrition. Wondering which are the fibre-rich fruits, veggies and grains? Well, fibre-rich fruits include strawberries, pears, apples, raspberries, bananas, and avocados. Vegetables with high dietary fibre include carrots, beets, broccoli, artichoke, sweet potato, and Brussels sprouts. Oats, quinoa, popcorn, dark chocolate, and legumes are also rich in fibre.
Consuming high-fibre snacks can boost your immunity and improve heart health. You can use chickpeas, peanut butter, seeds, and fibre-rich fruits to make your own high-fibre snack.
Fuel your day with high-fibre snacking today. You may also explore our wide range of high-protein energy balls, nutritious snacks, and high-fibre cookies – shop now!
FAQs
Which Indian snacks are high in fibre?
Roasted makhanas make a great high-fibre snack. Explore our range of healthy namkeen snacks, including roasted flavoured makhanas and more.
Which are the top 10 fibre foods?
Here’s a list of top 10 high-fibre foods: Beans, whole grains, brown rice, popcorn, nuts, berries, bran cereal, oats, fruits, and veggies.
Which is the top fibre snack for weight loss?
Fruits, veggie sticks, whole-grain crackers, Crunchbury’s Oats and Raisin Cookies, are some of the top fibre snack options for weight management.
