7 High-Fiber Snacks for Optimal Regularity

Need a selection of high-fiber snacks to help get you through the day? Boosting your fiber intake with snacks is a great idea, because it keeps it fun and prevents you from having to suffer through a bowl of oat bran or other boring fiber food.

These are my 7 favorite homemade snacks that are high in fiber and keep me regular…


The snacks below are all made with wholesome ingredients, and the emphasis has been placed on making it easy to put them together. Each recipe has you making more than one serving, so you can make them up at the start of the week and store them for use throughout the week ahead.

Kale Chips

1. Krunchy Kale Chips

Kale chips are one of the easiest snacks you can make, and are a much better alternative to regular potato chips. In addition to the fiber they provide, you’re also getting vitamins, minerals, and even protein. This makes them not only a surprisingly filling snack, but one that can help you fight free radical damage thanks to the phytonutrients it contains.

Kale is a good source of iron, magnesium, and potassium, so you’ll be topping up on several important minerals while having your snack, not something many snacks can say for themselves. Kale will give you 8% of your total fiber requirement in a 100 gram serving.

The great thing about kale chips is you can doctor them up however you see fit by adding different seasonings to them. Try taco seasoning for taco flavored chips, or a packet of ranch seasoning to rival a bag of ranch chips.

Kale
Olive Oil
Sea Salt and Pepper

How it’s made: You’ll be blown away by just how easy it is to make kale chips. It really is just a matter of coating them with olive oil, seasoning them up and popping them in a 300 degree oven until they’re done. We don’t want to set the oven too high because they’ll start to burn on the edges before drying out and getting crispy. They should come out crispy and crunchy like a potato chip. We’ve also rounded up 15 of the best kale chip recipes so you’ll have no trouble coming up with tasty variations of the snacking standby.

2. Quinoa Qurunchies

Quinoa is an excellent source of fiber, and here we’re going to be using it along with a banana, another quality source of fiber. Combined you’re getting a high-fiber snack that tastes good and provides far more than just fiber.

Quinoa is a powerhouse when it comes to vitamins and minerals,

The banana will give you the potassium it’s famous for. Here’s what you’ll need:

1 cup Quinoa, cooked
Bunch of bananas
Olive oil spray
Honey (if necessary)

How it’s made: We’re going to give the banana a nice coating of crunchy quinoa, and it’s important to follow these steps to get it right: First, you need to cook your quinoa. Then you need to roast your quinoa and your bananas separately. For the bananas you can roast them right in their peel after cutting them lengthwise. Once each of them is properly browned, remove them and let them cool completely.

The banana should have lost some of its natural moisture and browned up a little, while becoming a little sticky. This will make it possible to roll it in the quinoa and have the quinoa stick to it. Once you have a nice coating of quinoa on the roasted banana, they’re good to go. If the quinoa isn’t sticking try using a little honey to help it. Eat them as they are or slice them up and you’ve got a bite size treat you can have anytime of the day to hold you over until your next meal.

3. Flax Snax Mix

Flax not only provides you with plenty of fiber, it’s also a good source of protein and a great source of omega-3s. That’s why this snack mix is something you can keep handy and use whenever you get the urge for something crunchy and delicious.

Ground flax seed is the way to go when it comes to ease of use. It is pretty much undetectable as far as mouthfeel goes, and provides a subtle nutty flavor that goes well with several different types of food.

As a side note, you can also keep a bag of found flax seed handy to add to more of your cooking. It’s easy to add it to soups, or as a salad topper, or even to chicken breast. You’re immediately boosting the nutritional value of whatever you add it to, and getting more fiber at the same time.

2 cups of your favorite trail mix
1 tablespoon ground flax seed
1 tablespoon honey
1/4 tsp lemon juice

How it’s made: Get a ziplock baggie and pour the trail mix into it, along with the honey and lemon juice. Shake it up until the trail mix is entirely coated. Pour in the flax seed and shake again. Your trail mix will now have a coating of sweet honey, sour lemon, and nutty flax seed, adding to its flavor and boosting its fiber content dramatically.

High Fiber Sweet Potato Chips

4. Sweetest Potato Chips

Compared to white potatoes, sweet potatoes have far more fiber, and they also contain beta Carotene and tons of Vitamin A, so all things considered they make a better choice for your snacking pleasure than potato chips.

Slicing your sweet potatoes automatically gives them the size and shape of a chip, so they’re very easy to work with. A mandoline slicer will allow you to set the thickness of your slices, and will ensure that they’re all uniform in size so that they’ll all bake up evenly. This is important because if you rely on cutting them by hand you’ll undoubtedly come up with slices of varying thickness, which means some chips will be crispy and overdone while others still need more time.

In this recipe we’re really enhancing the natural sweetness of the sweet potatoes by giving them a honey glaze. This will satisfy your sweet craving without having to resort to refined sugars.

Sweet Potatoes
Olive Oil
Raw, Organic Honey
Sea Salt and Pepper

How it’s made: Slice up the sweet potatoes using a mandoline slicer for best results, . Give each slice a dab of the honey, just a small smear will be fine, you don’t want to put too much, and err on the side of not enough rather than overdoing it. Bake them at 400 degrees until they look like a potato chip, usually about 20-25 minutes, although the baking time will vary depending on the thickness of the slices you’ve gone with. Flip them at the 10 minute mark, and allow them to cool before snacking.

5. Guacahummus

This is a hybrid created by combining equal parts guacamole and hummus. Avocados are known for their potassium and healthy fats, but they’re also a good source of fiber, and when you combine them with the fiber content from chickpeas you’re getting a superstar team that will boost your fiber in a delicious way.

The reason this works so well is that these are two of the most popular dips when it comes to snacking, and they have flavors and textures that work well together. Avocado and chickpeas by themselves have a lot to offer, but together they really cover each other’s nutritional gaps.

One thing is for certain, they both provide a good amount of protein. 100 grams of avocado nets you 7 grams of fiber, while the same serving of chickpeas gives you a whopping 17 grams of fiber.

Avocado (1 if large, 2 if small)
1 can organic Chickpeas
1 Tomato (diced)
1 clove of Garlic
1 wedge of Lemon

How it’s made: The easiest way to make this is to add all of the ingredients other than the lemon into a blender and mix until they are fully blended. Squeeze the wedge of lemon onto it all and stir it up. Enjoy with a high-fiber whole grain tortilla chip or crackers and you’ll be boosting your fiber even more.

6. Fabulous Fiber Bars

Eating a fiber bar is a great way to get more fiber, and it’s nice to make your own because you get to have quality control over what goes into it. Compared to trusting a processed bar that you’ll find sold in stores, here you get to hand-pick your ingredients and use only the best items.

The sum is greater than the parts with these bars. Each ingredients contains plenty of fiber, but when put together you’re getting quite a dose indeed. The best part is you don’t have that bland, cardboard taste to it like with some fiber bars, or the telltale sign of artificial sweeteners and preservatives in most store bought fiber bars.

We’re using a mix of almonds for crunchiness, smooth peanut butter to round out the flavor, flax seed because of its omega-3 content as well as fiber boost, bananas for texture and additional fiber, and oatmeal because it adds even more fiber while making the whole thing seem like a bar.

1/2 cup organic Peanut Butter, smooth style
1/2 cup ground Flax Seed
1 cup organic instant Oatmeal, plain
1 Banana, very ripe
1 tbsp raw, organic Honey
1/2 cup crushed Almonds

How it’s made: Combine all of the ingredients in a bowl and mix them until they are evenly distributed. The result should be something akin to a batch of cookie dough, at which point you spread it out in an ungreased 13×9 glass baking dish. This size gives it the proper form, and lets you make nine 4×3 inch sized bars pretty easily. Place in the refrigerator until its cold and the ingredients set. Cut up and enjoy.

Spinach Smoothie

7. Smooth Move Smoothie

A smoothie is a fast and easy way to quickly curb any cravings or to keep you satisfied until you can have your next meal. At the same time most smoothies are a good source of fiber thanks to all of the fruits and vegetables they contain. But if you’re looking for a high-fiber snack, you can doctor up your smoothie to be sure it contains an impressive amount of fiber.

The green smoothie revolution is upon us, which pretty much means adding spinach or kale to your smoothie for a distinctively green drink, as well as added vitamins, minerals, and of course fiber.

We’re going with some heavy hitters when it comes to fiber. The spinach alone is enough to put you well on your way to getting your daily batch of fiber. The banana, flax seed, and peanut butter help to boost the fiber content even more.

1/2 bunch Spinach
1 tbsp Flax Seed
1 Banana
1/2 cup Frozen Strawberries, or fresh if in season
1/2 cup Peanut Butter, smooth
1 tablespoon Dark Cacao Nibs (optional)
Ice (if using fresh strawberries)

How it’s made: Like any smoothie, it’s just a matter of cramming everything into your blender and let it do the heavy lifting. Blend it to smithereens, and drink it down. You may want to savor it, as the strawberry, chocolate, peanut butter, banana mix all but neutralizes the taste of the spinach.

Need more fiber in your diet? Take a look at the 15 Foods Highest in Fiber

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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1 Comment

  1. Lauren says:

    Kale chips are very nutritious. Pair it with a healthy smoothie, you’re good to go! These are great recipes, I will try to do some of this! Thanks for this!

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