Today, I’ve got a great list of healthy and delicious high fibre snacks that will help you reach your daily fibre goals. Fibre is essential for our health and we are generally not getting enough. I don’t know anyone who doesn’t snack so we might as well get some fibre in there to have a hope of meeting the daily requirement.
Our population is generally grossly undereating when it comes to fibre due to all the easy access we have to highly processed foods. Doctors believe this may be why we are seeing an increase in colorectal cancers in younger people. To help combat that, I’m trying to come up with some great lists of high fibre snacks, desserts, etc. so stay tuned for more of these lists.
Today, I’ve got various options for healthy high fibre snacks that can be eaten on the go, eaten as a sweet thing after supper or packed in school lunches.
Why Do I Need Fibre?
Eating the recommended amounts of daily fibre is associated with lower risks of heart disease, stroke, Type II diabetes, and bowel cancer (which rates of are increasing in younger generations).
Fibre also helps us to feel full, meaning we’ll eat less and eat less often. It helps prevent constipation.
Another benefit is fermentable fibre acts as food for our gut bacteria, further promoting a healthy digestive system. See below in types of fibre for more information.
https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/
https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet
CAUTION!
When increasing your fibre intake, be sure to do it slowly. Increasing your intake of fibre quickly and can lead to a lot of gas pains and constipation. Slowly increase allowing for your body to adjust.
Also, be sure to drink plenty of fluids daily as this will also help prevent constipation.
How Much Fibre Do I Need?
Adult Women – 25g a day
Adult Men – 38g a day
11-16 year olds – 25g a day
5-11 year olds – 20g a day
2-5 year olds – 15g a day
**Note that the Daily Value (DV) % is based on eating 25g of fibre a day. So 3g of fibre is 12% DV.
https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet
https://www.canada.ca/en/health-canada/services/nutrients/fibre.html
Soluble vs Insoluble Fibre
Soluble fibre, which dissolves in water, is in foods like apples, oats, blueberries, lentils, etc. It helps to lower cholesterol and blood glucose levels.
Insoluble fibre, which doesn’t dissolve in water, is in foods like leafy greens, brown rice, quinoa, apples, almonds, etc. This fibre helps to move food through your digestive tract, preventing constipation and promotes regular bowel movements.
A further breakdown is with fermentable fibres which serve as food for our gut bacteria, or probiotics. Food examples include oats, onions, berries, apples, barley, asparagus, pasta, etc.
https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/
High Fibre Ingredients/Foods Examples
| Food (Serving Size) | Fibre Content |
| Apple (1 medium apple, skin on) | 4.4g |
| Banana (1 medium) | 3.1g |
| Raspberries (1 cup) | 8g |
| Pear (1 medium, skin on) | 5.5g |
| Mango (1 cup chopped) | 2.6g |
| Sweet Potato (1 cup, cubes) | 4g |
| Chopped Broccoli (1 cup) | 2.4g |
| Yellow Potato (1 medium, skin on) | 2g |
| Rolled Oats (1/2 cup) | 4.6g |
| Cooked Quinoa (1 cup) | 5g |
| Cooked Spaghetti (1 cup) | 2.5g |
| Ground Flaxseed (1 tbsp) | 1.9g |
| Chia Seeds (2 tbsp) | 10g |
| Cooked Lentils (1/2 cup) | 8g |
| Popcorn (3 cups) | 3.5g |
| Almonds (1oz/28g) | 3g |
| Chopped Walnuts (1/2 cup) | 4g |
| Cocoa Powder (1 tbsp) | 2g |
Easy Ways to Increase Fibre Intake
There are tons of way to increase our daily fibre intake and here are a few examples:
- Sprinkle various seeds, like ground flaxseed, chia seeds or hemp seeds on your cereal, in your yogurt or in sauces.
- Eat the skins on fruit and veggies when appropriate. For example, I never peel potatoes for fries or mashed potatoes. You don’t even really notice it and it’s much less wasteful and effort. I also rarely peel fruit for pies, crumbles, etc.
- Choose a piece of fruit or smoothie over juices as juices have most of the fibre removed.
- Pick whole grain options when able as they contain a much higher fibre content.
- Eat high fibre snacks to help you meet the daily minimum like things with oats, nuts, fruits, veggies or some of the amazing recipes below!
- To hide stuff like beans and veggies from picky kids, puree some into sauces. It adds flavour and they have no idea it’s there. Just try to do colour matching stuff so it’s not as noticeable. This adds tons of nutrients but also fibre.
- If you’re a fan of chocolate, add some cocoa powder to foods like yogurt or ice cream. 1 tbsp will add 2g of fibre! If it’s an unsweetened food, add some sugar as well as straight cocoa powder will be quite bitter.
Don’t forget to leave a STAR REVIEW if you try my recipe! Follow me on Facebook or tag me on instagram @livslittlemuffins. Find more ideas on my Pinterest or Whisk.
Healthy High Fibre Snacks Below
