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 1. Home
 2. Healthy Eating 101
 3. Good Food Fast
 4. 6 Easy, Fiber-Packed Snacks to Keep You Satisfied

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6 EASY, FIBER-PACKED SNACKS TO KEEP YOU SATISFIED



From a yogurt parfait to popcorn trail mix, these snacks have at least 5 grams
of fiber per serving.

Andrea Mathis, M.A., RDN, LD
August 19, 2021
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When you find yourself reaching for a snack, opt for one that's full of fiber.
Fiber helps keep us feeling full between meals, but it has plenty of other
benefits too. Gobbling up 25 to 38 grams of this key nutrient daily can reduce
the risk of type 2 diabetes, heart disease and even certain cancers. Plus, it
feeds the good bacteria in your gut and helps keep you regular. So whether it's
mid-morning or late afternoon, throw together one of these snacks to help you
get to that daily goal.





Related: 22 Packable Snacks That Will Help You Hit Your Fiber Goals


6 FIBER-PACKED SNACK IDEAS


ROSEMARY POPCORN TRAIL MIX—5G FIBER

Toss 2 cups air-popped popcorn, ¼ cup mini pretzel twists and 2 Tbsp. roasted
unsalted almonds with 2 tsp. Parmesan cheese, 1 tsp. extra-virgin olive oil and
½ tsp. dried rosemary.




RICE CAKE SNACKWICH—5G FIBER

Rice Cake Snackwich

Credit: Ted Cavanaugh

Try the recipe: Rice Cake Snackwich





Spread 1 Tbsp. almond butter on a brown rice cake. Sprinkle with ½ tsp. flaxseed
and a pinch of ground cinnamon. Top with ½ sliced apple and another brown rice
cake.


PEANUT BUTTER YOGURT PARFAIT—5G FIBER

Layer ½ cup low-fat plain Greek yogurt, ⅓ cup raspberries, 2 Tbsp. granola, 2
tsp. peanut butter and 1 Tbsp. roasted unsalted peanuts.




CHICKPEA SNACK SALAD—5G FIBER

Chickpea Snack Salad

Credit: Ted Cavanaugh

Try the recipe: Chickpea Snack Salad



Toss ½ cup rinsed canned chickpeas, ¼ cup halved grape tomatoes, 1 Tbsp.
red-wine vinaigrette and 2 sliced olives.


GARLIC SESAME EDAMAME—6G FIBER

Prepare ¾ cup frozen edamame in pods according to package directions. Toss with
1 tsp. sesame oil, ½ tsp. garlic powder and ⅛ tsp. kosher salt.




CRACKERS WITH SPICY AVOCADO—6G FIBER

Top 6 whole-grain crackers with ⅓ sliced avocado, 1 tsp. hemp seeds, ⅛ tsp. salt
and a pinch of cayenne pepper.

This article originally appeared in EatingWell Magazine, September 2021.


`
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