5 High-Fiber Snacks That’ll Keep You Satisfied Between Meals

Who doesn’t love a good snack? But tasty as they can be, they often lack nutrients—you know, the ones that help your body work the way it should and stop you from feeling hungry just a few minutes later. Enter: high-fiber snacks.

These five recipes—originals developed by Desiree Nielsen, RD, a creator with a focus on plant-based nutrition—prove that snacks certainly can be a source of vital nutrients like fiber. Packing from four to 10 grams of it per serving, they’ll satisfy those between-meal hunger pangs while helping you hit your daily fiber targets. That’s an especially important mission, considering that this crucial carb plays significant roles in digestion, gut health, and other aspects of your well-being. For instance, it “helps improve feelings of fullness and satisfaction” and “contributes to more balanced blood sugars,” Nielsen tells SELF. Despite the importance of the nutrient, most Americans don’t get enough, so having a fiber-rich snack during the day can really help boost your overall intake.

Whichever one of these high-fiber snack recipes you decide on, you can be sure of one thing: It’ll taste good and tide you over until your next meal. And if you’re only snacking because your breakfast wasn’t substantial enough to completely fill you up? Consider checking out these five high-fiber breakfast ideas for morning meals that’ll set you off on a good start.

Healthy lifestyle tips Relationship advice Life hacks for everyday living Personal development tips Relationship tips and tricks 1. 5-Minute Black Bean Mango Salsa

From casseroles to condiments, black beans make a stellar foundation for pretty much any recipe. “They’re incredibly nutrient-dense, plus a really great source of fiber and protein,” Nielsen says. Start by rinsing your beans, then mix in mango chunks, cilantro, red onion, jalapeños, lime juice, cumin, and salt. Within minutes, you’ll have a salsa that delivers six grams of fiber per serving and makes a perfect dip for crunchy snack items like tortilla chips or scoops (or can even be eaten on its own as a salad). The impressive fiber content of this slightly spicy salsa means it’s filling enough to keep you going until your next meal. What’s more, mango is packed with skin-friendly carotenoids like the vitamin A precursor beta-carotene, so you’ll be getting a heaping dose of those nutrients, too. Get the recipe.

Bonus tip: Use high-fiber whole-grain crackers rather than chips for an additional fiber boost.

Healthy lifestyle tips Relationship advice Life hacks for everyday living Personal development tips Relationship tips and tricks 2. Dressed-Up Pear Slices With Almond Butter and Granola

Compared to classic apples, pears “don’t really get their due,” Nielsen says, but it would be a mistake to write them off: Those Boscs and Bartletts are a “major fiber win,” packing around six grams apiece. This recipe jazzes them up with a smear of almond butter and a sprinkle of granola and cinnamon. Even though you’ll have to do a bit more work, this process can really “make your everyday snacks feel a little bit more intentional” and boost the overall flavor, Nielsen says. Besides, the almond butter will flesh out the nutritional profile by contributing some protein and healthy fats, while the crunchy granola will enhance the texture. Together, these add-ons will make for “a far more satisfying snack,” Nielsen says. Get the recipe.

Bonus tip: Make this recipe even heartier by layering the almond butter and pear slices on top of a piece of whole-grain toast. “With a little bit of granola and cinnamon, we’ve got an open-faced sandwich,” Nielsen says.

Healthy lifestyle tips Relationship advice Life hacks for everyday living Personal development tips Relationship tips and tricks 3. Salted Tahini-Stuffed Dates

Dates on their own make for a “nice sweet treat that’s also nourishing,” Nielsen says, but this recipe takes the nutritional value (and tastiness) to the next level. Spoon in tahini—a creamy paste that brings the “slight earthiness and savoriness” of peanut butter to a dish without the nut content—along with vanilla, cinnamon, and salt for a dessert-y filling that packs seven grams of fiber per serving. Just remember not to skimp on the salt: It “masks any sort of bitterness in the tahini,” Nielsen adds.

Bonus tip: Make sure you’re using Medjool dates specifically: They’re large, soft, and jammy. The recipe “just isn’t as delicious with the other kinds,” Nielsen says. Get the recipe.

Healthy lifestyle tips Relationship advice Life hacks for everyday living Personal development tips Relationship tips and tricks 4. Lemon Coconut Energy Balls

Nielsen’s goal for this recipe: “To make something that was macaroon-inspired but completely no-cook and no-bake,” she says. Well, we definitely think she succeeded. Simply blend coconut flakes, lemon juice, almond flour, maple syrup, vanilla, and salt together until they form a sort of dough. Thanks to the combined coconut and lemon, the resulting energy balls have “the most refreshing, juicy flavor,” Nielsen says. What’s more, they pack an impressive amount of fiber thanks to the coconut content—more than two grams per ball. So with every two-to-three-ball serving, you’ll get over four to six grams of fiber. Get the recipe.

Bonus tip: Use the lemon coconut energy balls, the salted tahini-stuffed dates, and some sliced fruits and veggies to assemble a snack box or dessert tray for easy munching. While you can make this recipe any time of year, the “fresh, light flavors” of the lemon juice might be particularly well-suited to spring, Nielsen says.

Healthy lifestyle tips Relationship advice Life hacks for everyday living Personal development tips Relationship tips and tricks 5. Spicy Tamari Party Mix

If you’re sick of eating plain microwave popcorn during home movie night, this party mix could make the ideal alternative—equally as crunchy, but also way more flavorful (and fiber-filled!). Combining wheat squares, roasted legumes, raw almonds, and, yes, popcorn, it packs around six grams of fiber and eight grams of protein per serving. People really overlook popcorn as a fiber source, Nielsen says, but it actually contains a decent amount—around four grams per three cups. Meanwhile, condiments like Frank’s RedHot and soy sauce will turn up the flavor a few notches. “You will gobble it up and it will feel truly satisfying,” Nielsen says. Get the recipe.

Bonus tip: Try pairing this party mix with fresh produce for a sort of “savory snack box situation,” Nielsen says. Chop up some veggies and eat them with hummus or another dip on the side. You can add fruit, too!

Related:

• 11 Foods That Probably Aren’t as High in Fiber as You Think
• How Can Fiber Make Both Diarrhea and Constipation Better?!
• 11 High-Fiber Vegetables to Make Any Side or Salad Even More Satisfying

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