High Fiber Snacks
15 snack ideas with 5-10g fiber. Filter by prep time and dietary needs.
Still Not Sure? Our Top Picks
These snacks pack the most fiber per serving
Lentil Almond Salad
No cookMini salad with lentils, almonds, and spinach. Vegan snack with 25g protein and 20g fiber.
Eggs and Almonds Snack
5mHard-boiled eggs with a handful of almonds. Simple protein snack with 15g protein.
Tuna Avocado Lettuce Wrap
No cookLight lettuce wrap with tuna and avocado. Low carb snack with 23g protein.
Cup of Edamame
No cookSimple steamed edamame - a perfect plant-based snack. Vegan with 18g protein and 8g fiber.
Quick Fiber Boosts
Single foods that add meaningful fiber to any snack.
Related Guides
Frequently Asked Questions
Black beans and lentils lead the pack. Our Black Bean Almond Snack delivers nearly 24g of fiber. For quick single-food options, a cup of raspberries (8g), an avocado half (5g), or a handful of almonds (3.5g) are excellent choices.
Fresh fruit (apples, pears, berries), raw vegetables with hummus, roasted chickpeas, and nut mixes travel well. Keep shelled edamame in a container for an easy 8g fiber boost. Trail mix with dried fruit and nuts is another good option.
Absolutely. Edamame gives you both (18g protein, 8g fiber per cup). Greek yogurt with berries and chia seeds, or cottage cheese with raspberries, deliver protein and fiber together. Use the protocol filters above to find dual-target snacks.
Apple slices with peanut butter, berries with yogurt, whole grain crackers with cheese, carrot sticks with hummus, and banana with almond butter are kid-friendly options. Smoothies with hidden spinach and berries work well for picky eaters.
Complete Your Fiber Goals
Snacks can add 10-15g fiber to your daily total. Combine with high-fiber meals at breakfast, lunch, and dinner to hit 30g easily.