Getting enough fiber can help you lose weight, protects your heart, and is good for your gut and bowels. New research even shows that it could reduce your chances of developing lung disease. Trouble is, most Americans aren’t getting enough roughage in their diets — 90% of adults and kids are falling short on their daily intake of fiber, according to a report in the Journal of Nutrition. Worse, we’re not missing the mark by a little bit. The average person is consuming only half the amount of fiber they should.
One way to up your fiber consumption is to make an effort to work it into every meal of the day, including snacks. To get you started, here are five fun recipes for snacks that are full of fiber.
1. Greek Split Pea Spread
If you’re burnt out on hummus, it’s time to try this split pea spread, which is delicious spread on pita and makes a great dip for cut veggies or crackers. Plus, a half cup of yellow split peas contains 25% of your recommended daily fiber intake. Recipe from Eating Well.
- 1 cup yellow split peas, rinsed
- 6 cloves garlic, crushed and peeled
- 3 cups water
- 1 teaspoon salt
- 2 tablespoons lemon juice
- 3 tablespoons extra-virgin olive oil, divided
- Freshly ground pepper, to taste
- ¼ cup finely diced red onion
- 2 tablespoons chopped fresh dill, or parsley
Directions: Combine split peas, garlic, and water in a large saucepan; bring to a boil, skimming off any froth. Reduce heat to low. Cover and simmer for 30 minutes.
Uncover and simmer, stirring often, until the mixture has cooked down to a thick puree, 10 to 20 minutes longer. Remove from heat and stir in salt. Press plastic wrap on the surface and let cool.
Transfer the pea mixture to a food processor. Add lemon juice and 1 tablespoon oil; process until smooth. Season with pepper. Transfer to a bowl. To serve, drizzle the remaining 2 tablespoons oil over the spread and sprinkle with red onion and dill (or parsley). Spread can be stored in the refrigerator, covered, for up to four days, or in the freezer for six months.
2. Raspberry Fruit Leather
If you want to get your fiber from fruit, reach for raspberries. There are 8 grams of fiber in 1 cup of berries, nearly double what you’ll get from a single apple and more than twice as much as you’ll get from a medium banana. To make snacking simple, just turn your fresh fruit into fruit leather, which will keep for up to four months. Recipe from Brit + Co.
- 3 cups fresh raspberries
- 2 teaspoons freshly squeezed lemon juice
- 2 teaspoons honey
Directions: Preheat oven to the lowest temperature setting (probably somewhere between 140 and 170 degrees Fahrenheit, depending on your oven).
Combine the raspberries, lemon juice, and honey in a blender or food processor and process until pureed. Taste and add more sweetener if you like. Strain out the seeds if desired.
Line a rimmed baking sheet with heavy-duty plastic wrap or a Silpat. Pour the fruit mixture onto the baking sheet and spread into an even layer. The pureed raspberries should be about 1/8-inch thick.
Transfer pan to oven and bake for 5 to 8 hours, until the fruit has completely dried out. Turn oven off and let fruit leather cool inside. Once the fruit leather has cooled somewhat but is still slightly warm, remove it from the oven and peel off the plastic wrap. Use scissors to cut the fruit leather into strips. Place each strip on a strip of parchment paper, roll up, and store until ready to eat.
3. Peanut Butter Popcorn Granola Bites
Sometimes, fiber comes from surprising places. Popcorn, for instance, has a little over 1 gram of fiber per cup. Combine it with other high-fiber foods like oats and figs, as in this recipe from How Sweet It Is, and you have a delicious, good-for-you snack.
- 1 cup old fashioned oats
- 1½ cups popped popcorn
- ¼ cup wheat germ
- ½ cup chopped, dried figs
- ¾ cup peanut butter
- ¼ cup honey
- 1 tablespoon butter
- ¼ teaspoon salt
Directions: Preheat oven to 350 degrees Fahrenheit. Combine the oats, popcorn, wheat germ, and figs in a large bowl.
Add the butter, peanut butter, honey, and salt to a saucepan and turn heat to medium. Warm, stirring occasionally, until melted and combined. Pour peanut butter mixture over the popcorn and oats, then stir to combine.
Line a baking pan with parchment paper and pour in the granola mixture, pressing it into the pan. Bake for 20 minutes, turning pan once during cooking.
Remove from oven and let cool for 2 to 3 hours. Crumble granola and store in an airtight container.
4. Roasted Baby Artichokes
A single cooked artichoke contains upwards of 10 grams of fiber, and all it takes to turn this healthy vegetable into a delicious snack is some lemon, crushed red pepper, and olive oil. Be sure to choose baby artichokes if you’re going to try this recipe from Running to the Kitchen, since they’re easier to work with than full-size ones.
- 8 baby artichokes
- 3 tablespoons extra-virgin olive oil
- Juice from ½ a lemon
- Pinch red pepper flakes
- Kosher salt
- Freshly ground black pepper
Directions: Preheat oven to 400 degrees Fahrenheit. Remove the artichokes’ outer leaves and peel stems. Cut into quarters and trim roughly ½ inch off the tips.
Place the prepared artichokes on a baking sheet and toss with the olive oil, lemon juice, red pepper flakes, and salt and black pepper.
Roast the artichokes in the oven for 20 to 25 minutes, tossing a few times during cooking. The artichokes are done when they are golden brown and crispy on the edges.
Remove from oven and sprinkle artichokes with a little more salt. Let cool, then serve with a little lemon squeezed over top or dipped in ketchup.
5. Pear and Almond Butter Muesli Snack Stacks
A single pear with the skin still on contains roughly 5½ grams of fiber. Spread it with a little almond butter (the nuts are another good source of fiber) and sprinkle with muesli, and you have a snack that will give you energy and keep you full. Recipe from Nutritionist in the Kitch.
- 1 ripe pear
- 1 to 2 tablespoons almond butter
- 2 tablespoons muesli
- 1 teaspoon unsweetened shredded coconut
- 1 teaspoon honey
Directions: Slice the pear lengthwise to create thin rounds. Spread a little almond butter on each slice. Sprinkle with some muesli and a little coconut. Drizzle with honey. Eat the slices individually, or press 2 slices together to form a sandwich.
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