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You probably don’t eat enough fiber.
Cooking meals from scratch? Too much work.
Checking food labels for fiber content? No time for that.
But don’t worry — we’ve got you covered with five delicious, high-fiber snacks you can grab and eat with zero effort.
So how much fiber do you need a day?
According to the U.S. Department of Agriculture (USDA) Dietary Guidelines, here’s how much fiber you should aim for daily:
Men: ~ 38 g/day
Women: ~ 25 g/day
Kids: Varies by age (e.g., ~19g for toddlers, ~25g for older kids)
Sounds doable, right? Well, here’s the issue…
Despite these recommendations,most people barely get half the fiber they need.
The average daily intake for Americans hovers around 15 g—way below the ideal amount. That’s because typical diets are heavy on processed foods and low on fiber-rich whole foods.
So why does this matter?
A fiber-rich diet isn’t just about digestion—it plays a huge role in overall health. Here’s why you should care:
Supports gut health – Fiber acts as food for good gut bacteria, improving digestion and reducing bloating.
Helps with weight management – It keeps you full longer, reducing cravings and unnecessary snacking.
Lowers cholesterol & blood sugar – Soluble fiber can help regulate blood sugar levels and reduce bad cholesterol (LDL).
The good news? You don’t need to overhaul your entire diet to get more fiber. Simplychoosing the right snacks can help you kickstart your daily fiber goals—without extra meal prep or effort.
We've scoured the internet and picked five of our favorites to high-fiber snacking.
These aren't your bland, cardboard-tasting health foods—each pick is delicious, satisfying, and requires zero prep.
Looking for a fiber-packed snack that also helps you get your daily protein intake?
Try The Only Bean's roasted edamame.
Each pack packs 13g of protein (that's like eating half a chicken breast!) and 5g fiber. And the best part? Only 100-122 calories!
These beans are vegan-friendly and keto-approved (just 2-3 net carbs!). Fair warning though - they're so filling, you might not finish the bag.
Perfect for your next Netflix binge or when you're trying to build those gains.
Fiber rating: 3 broccoli heads 🥦 🥦 🥦
The Human Food Bar is making waves in the healthy snack world—and for good reason.
Each bar packs 12g of fiber, powered by prebiotic fiber and resistant starch from green bananas, hemp seeds, and tiger nuts.
What makes it special? No artificial junk, just real, plant-based ingredients that fuel your body and curb cravings naturally by boosting the “hunger-quieting” hormone GLP-1.
Perfect for busy professionals and hikers who need a quick, nutrient-packed snack.
Fiber rating: 4 broccoli heads 🥦 🥦 🥦 🥦
Love cookies but want more fiber? Enzymedica Fiber Cookies give you both.
Each serving (2 cookies) packs 5g of fiber, plus prebiotics and clinically studied probiotics (MB40™) to support digestion, beat bloating, and keep you feeling full.
They actually taste like real cookies—soft, slightly chewy, and packed with flavor. They’re gluten-free, dairy-free, vegan, so you can enjoy them guilt-free.
Perfect for snack lovers who struggle to get enough fiber. Whether you're craving something sweet, need a fiber boost, or just want a gut-friendly treat, these cookies deliver.
Fiber rating: 3 broccoli heads 🥦 🥦 🥦
Need a snack that packs protein, fiber, and taste good? Quest Nutrition Protein Bars do just that.
Each bar delivers 14g of fiber and 21g of protein, making it a perfect post-workout boost or meal replacement.
With flavors like Cookies & Cream and Chocolate Chip Cookie Dough, these bars satisfy cravings while keeping you full and fueled.
Perfect for anyone hitting the gym or needing a meal replacement.
Fiber rating: 3 broccoli heads 🥦 🥦 🥦
Craving something crispy, savory, and actually good for you?
The Daily Good Shiitake Mushroom Crisps are here to replace your greasy potato chips with a fiber-packed, umami-rich snack.
Each serving delivers 13g of fiber and 7g of protein, making it a nutritious, plant-based alternative to traditional chips.
Sick of over-processed snacks? These crisps are low-temp fried to lock in nutrients, giving you that addictive crunch without the junk.
Talk about real minimal processed.
Plus, they’re vegan, gluten-free, and loaded with antioxidants to support your health. With flavors like Original, Chili, and Wasabi, these crisps bring the perfect balance of crunch, flavor, and fiber.
Perfect for snack lovers, health-conscious foodies, and anyone who wants a guilt-free crunch.
Fiber rating: 4 broccoli heads 🥦 🥦 🥦🥦
Getting kids to eat more fiber is mission impossible.
But fiber is just as important for little ones as it is for adults, helping with digestion, energy, and overall health.
The trick?Make it fun and delicious. Here’s anaturally sweet, kid-approved snacks that pack in fiberwithout the boring taste—so they’ll actually want to eat them!
Struggling to get your child to eat more fiber? The Daily Good Fruit Slices make it easy with a delicious, kid-friendly snack that’s packed with nutrients.
The Daily Good Dragon Fruit Slices provide 4g of fiber per serving with no added sugar, preservatives, or artificial ingredients.
Rich in antioxidants and vitamins, they support immune health and digestion while offering a naturally sweet taste.
The bright pink color makes them fun to eat, and they’re great on their own or mixed into yogurt and smoothies.
The Daily Good Pineapple Slices also offers 3.2g of fiber per serving with a soft, chewy texture perfect for little ones. Packed with vitamin C and bromelain, they keep kids to strong and healthy, away from sickness.
Like the dragon fruit slices, they contain zero added sugars, artificial colors, or preservatives—just real fruit goodness.
Both options are Non-GMO, paleo-friendly, and allergen-free, making them a safe and nutritious. Whether packed in school lunches, enjoyed on road trips, or used as a quick snack at home, these fruit slices turn healthy eating into a treat!
Fiber rating: 5 pineapples 🍍🍍🍍🍍🍍
What’s your go-to high-fiber snack?Share your favorites in the comments! Which one from this list are you excited to try?Let me know!
