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- Most popular snacks, including chips, pretzels, cookies, candy, jerky, and baked goods, are very low in fiber.
- Higher-fiber snacks like popcorn, roasted chickpeas, edamame, fruit, seeds, and overnight oats can help you meet your daily fiber needs.
- Aim for snacks with at least 2.5 grams of fiber per serving.
Fiber is one of the most important nutrients in your diet. Not only does it keep your digestive system regular and healthy, but it also helps you feel satisfied after eating and supports optimal blood sugar and blood lipid levels. Unfortunately, the standard American diet consists of mostly low-fiber foods, including low-fiber snacks, which can leave you feeling hungry again sooner than expected. Here are some popular snacks that are very low in fiber.
1. Chips and Pretzels
- Fiber per serving: 1 gram or less
- Typical serving: 1 ounce (28 grams)
Chips and pretzels are staple snack foods in many households. While they’re shelf-stable, salty, and crunchy, most chip and pretzel products are very low in fiber because they’re typically made with refined grains.
Refined grains, such as white flour, have had the bran (the outer layer of the grain kernel) and the germ (the part of the kernel that can grow into a new plant) removed during processing. These parts contain important nutrients, including fiber, iron, and B vitamins. As a result, refined grains are lower in fiber, vitamins, and minerals than whole grains.
Higher-fiber swap: If you want something salty, crunchy, and high in fiber, opt for popcorn, roasted chickpeas, or roasted edamame.
2. Jerky
- Fiber per serving: 0 g
- Typical serving: 1 ounce (28 grams)
Jerky contains about 13 grams of protein per ounce but lacks fiber. Fiber comes from plant foods, so diets that are high in animal foods, like meat and dairy, may be low in fiber.
To ensure you’re hitting your daily fiber goals, it’s essential to include plant-based foods in your diet, including vegetables, fruits, seeds, and legumes. Pairing protein-rich foods with fiber-rich foods, is a smart way to support satiety. Protein and fiber slow digestion and stimulate the release of satiety hormones, helping you feel fuller after eating and making it easier to control your calorie intake.
Higher-fiber swap: Plant-based jerky, such as mushroom jerky, is a good source of fiber, providing about 7 grams per serving.
3. Cookies
- Fiber per serving: 1 gram or less
- Typical serving: 1 ounce
Cookies, like animal crackers, vanilla wafers, and chocolate chip cookies, are often low in fiber. For example, an 8-cookie serving of Nilla Wafers contains no fiber.
Like crackers and pretzels, sweet snack foods such as cookies are typically made with refined white flour, which is very low in fiber.
Higher-fiber swap: Make your own high-fiber cookies at home by swapping refined white flour with coconut flour or almond flour, both of which are high in fiber.
4. Candy
- Fiber per serving: 1 gram or less
- Typical serving: 1 ounce
Many people grab candy when they’re craving something quick and sweet. While candy may give you a quick shot of energy from its high sugar load, it won’t keep you satiated and will likely lead to a rapid spike and sharp dip in blood sugar that could zap your energy later in the day.
Candy is typically very low in fiber and protein, which not only promote feelings of fullness, but also help regulate your blood sugar. Eating too many sweets, like candy, could increase your short- and long-term blood sugar levels, increasing your risk for conditions like heart disease and diabetes.
Higher-fiber swap: If you’re craving something sweet, reach for trail mix made with raisins, or a date stuffed with nut butter and topped with chocolate chips.
5. Baked Goods
- Fiber per serving: 1 gram or less
- Typical serving: Varies
Sugary baked goods, like Pop-Tarts, brownies, muffins, and cupcakes, are usually very low in fiber. These treats are often made with refined flour and low-fiber ingredients such as sugar, eggs, and oils.
Baked goods may be delicious, but they’re not the best choice for a snack since they won’t keep you full for long and may contribute to high blood sugar levels and excessive calorie intake.
Higher-fiber swap: Chia pudding, overnight oats, and homemade energy balls are healthy, high-fiber alternatives that can satisfy a sweet craving in a more nutritious way.
What to Look for Instead
If you want to add more fiber to your diet, choosing higher-fiber snacks is a great way to do so. Here are some helpful tips that can help you choose snacks high in fiber:
- Swap snacks made with refined grains, like chips and cookies, for those made with whole grains or legumes
- Add fresh fruits or vegetables to your snacks for a boost of fiber
- Try snacking on seeds, nuts, or trail mix
- Choose snacks that contain at least 2.5 grams of fiber per serving
- Pair low-fiber snacks, like chips and jerky, with those high in fiber, like roasted chickpeas, seeds, or veggie sticks
Adding fiber-rich foods to your meals and snacks can help you meet your daily fiber goals and improve overall health.
