Good Lifestyle

While following macronutrients likeproteinSound carbohydrates and fats are important in any healthy diet, there is a key macronutriment that is often neglected: Fiber Fiber. In fact, according to a study published in theAmerican Journal of Lifestyle Medicine, only 5% of Americans meet the daily recommendation of the FDA of28 grams of fiber per day. By adding a variety of fiber snacks high to your daily diet, you can put a serious tooth in this daily value.

What is the fiber?

Food fiber is a type of indigestible carbohydrate found in plant food sources.

There are two categories of fiber:soluble and insoluble.

• "Soluble fiber dissolves in the water and forms a coherence resembling a gel and is beneficial to reduce blood cholesterol and glucose rate, "says Hillary Cece MS, RDN, an authorized dietitian forEat a clean brother.
• "Insoluble fiber Do not dissolve in water and is beneficial for the prevention of digestion and constipation, "says CeCe.

What are the benefits of eating fiber-rich foods?

"SomeBenefits of eating snacks with high fiber Throughout the day are theyFoods rich in fiber Tend to be more filling and satisfactory, "says Cecere. But aside of their satisfactory properties, high fiber snacks also offer a ton of health allowances.

For example, the combination of high fiber snacks with a healthy grease source and protein can help your blood glucose remain stable and that your energy levels remain constant, while avoiding the common energy crash with high sugar foods, explainsKristen Carli, Rd.

Fiber too "plays a key role indigestive health By adding big to the stool and promoting elimination, "adds McDonough, MS, RDN. In other words: the fiber keeps your healthy gut and your trips to the bathroom, regular.

How we chose the best bought high fiber snacks.

• Keep an eye on the DV value (daily value). "Look at the nutrition label under% DV (which is the daily value percentage). If this snack has at least 15% DV fiber per serving, you know it's a high fiber snack", Declares Janna Guberman MS, RD, CDN, a dietician registered at the Kravis Center for Cardiovascular Health at Mount Sinai. A good source of fiber is 3 grams per serving.
• Keep the sugar content at a minimum. "Ideally, you choose food with theLess added sugar. Generally, I will say, so that packaged foods can keep sugar in digit figures per serving, "says Guberman.
• Go for the whole grain. "The key is the" whole grain "food rather than enriched or manufactured with whole grains. The first ingredient of the list should indicate either 100% to any other enriched," said Sandra Goltry, MS, RDN and founder ofAll about choices, LLC.
• Take a "whole diet" approach usually. "The purchase of high fiber snacks can be confusing. Packaged foods can be labeled as" high fiber "; however, fiber may not occur naturally in the product," says McDonough. Manufacturers can further add synthetic insulated fibers, such as inulin. "[But] You can be sure that plant-based options (fruits, vegetables, walnuts, seeds, whole grains) will be full of fiber."
• Read the label. "It's important not to just look at the contents of the fiber of a food; try to keep the total profile of food in mind, as some high fiber foods could also be raised in sugar, sodium or from calories, and therefore, not as precious for you, "says Bonnie Taub-Ten, RDN, creator ofBetterthandieting.comand author ofRead it before eating - taking you from the label at the table.

These are the top 25 high fiber snacks.

Strong fiber snacks purchased in the following store are all considered a "good source" fiber, which means they provide more than 10% of your daily nutrient value. This translates with more than 3 grams of fiber by standard portion size.

1. Main bars

Fiber: 6-7 grams per bar

No time to prepare the traditional oats of the night? The main bars are essentially breakfast or snack crunch. These certified foods without GMO, USDA, vegan, USDA, vegan and gluten-free are manufactured according to the principles of a balanced nutrition. They are made with sources of whole protein (AKA without isolates), are free of added sugars and, instead, softened with dates and fruits, the more they swim withPrebiotic and probiotic fiber-A match does in the sky of healthy digestion.

2. Friendly snacks Nut bars

Fiber: 3-6 or more by bar

Kind barsHave a cult after that includes dieticians and recorded nutritionists. "Nuts are a source of delicious fiber," saysJackie Newgent, RDN, a culinary nutritionist of the factory, author ofClean and simple diabetes recipe bookand spokesperson for kind snacks. "Simply grab a handful of pistachios or daily almonds is a great idea. Or, easier, hide nut snack bar, like nice black bars (my favorite flavor is theBlack chocolate almond currency!), In your tote, your desk, your handbag or your hand bag, so you have easy access to a tasty and healthy snack with fiber at any time. "

3. Popcorn of sea salt boomchickapop of angie

Fiber: 4 grams per serving

The popcorn is rich in fiber and low in calories and fat, which makes it one of the sources of quintessential fiber on the market. However, many brands of popcorn sprinted their nuclei with tasty additives, or drizzle on chocolate and caramel, which increases sugar snacks and fat content. "Make sure to avoid pre-manufactured types, coated with butter and choose the simple variety, because you can always add a nutritional yeast or chili powder for extra flavor," says Bonnie Balk, RD, an expert in health and well-being forMaple holistic.

4. SEL SALES SEL SEL SEL CROSS CHIPS

Fiber: 7 grams per serving

Whole fruits and vegetables are some of theBest sources of food fiber (as well as beans and legumes, whole grains, etc.), but dried variations in moderation can also be considered as high fiber snacks (simply make sure to scan the label of their ingredients for added sugars). Dwarf snacks The potato chips of the sea salt carrot are a perfect example of this: they are made from carrots and a pinch of sea salt and give a big gram of fiber per serving.

5. Roasted well ply peas snacks

Fiber: 4-6 grams per serving

Chickpeas have a glorified moment and it looks like these roasted snacks will follow us in the new year. Stach a bias bag in your office drawer or display them in front and center on your pantry shelves. With nine flavors to choose from Rockin 'Ranch scouts to Scout Mincts, there is a sidewalk every advantage, with the added benefit of a very limited list of ingredients that offers a very limited fiber content.

6. The Chia Co. Chia Pods

Fiber: 4-7 grams per pod

The pudding of the chia seed is another night box popularized by social media and, like oats, has a ton of fiber. The pods of Chia Co.'s Chia come in four aromas-cranberry + coconut, the coconut vanilla, coconut and dark cocoa are free of dairy products, gluten and 100% herbal . In addition, the chia seeds are a soluble fiber, so that these snacks are not only rich in fiber, but they also support a rate of cholesterol and healthy blood glucose levels, explains McDonough.

7. Pecan oat cuts with cinnamon purely p.

Fiber: 6 grams per cup

Alternative options for oatmers are purely Elizabeth oat cups. Pecan flavor with apple cinnamon is packed with fibers from whole and biological ingredients such as dried apples, pecans, linen seeds, seeds of Chia and more. These microwave cups are excellent for operating.

8. Doctor in the kitchen cooking

Fiber: 6 grams per serving

Cecere is a fan of these doctor flax linen crackers in the kitchen. They are made from three bio flaxed ingredients, organic apple cider vinegar and sea salt - and because linen is sprouted, it is easier for your chewing teeth and digest and absorb. Extensive on a puree of avocado or walnut nuts and you have a healthy and delicious snack with fiber yourself.

9. Barbecue Pulp Chips by Pulp Pantry

Fiber: 5 grams per serving

If your snack snack is a bag of potato chips, exchange salty spudges for this healthy alternative. The pantry is on mission to eliminate food waste by taking fresh vegetable juice pulp and transforming the food group often disbursed in delicious snacks. Currently, their list of treats includes four flea bags: barbecue, jalapeno lime, salt 'n' vinegar and sea salt. They are not only super tasty, but they are also very nutritious. For example, a portion of barbecue gives 5 grams of fiber and only 17 grams of net carbohydrates.

10. Probable mixed beaches

Fiber: 6 grams per serving

Not the type to pack four fruits in your lunch bag? No problem. Mixed Bury Bite Probars combine biological blueberries, cranberries and strawberries with organic cashew nuts, flax seeds, chia seeds, etc. For a compact and rich fiber snack, you will be able to add to any meal for a further detriment of the health of incidents.

11. Kashi will Crunch!

Fiber: 8 grams per serving

Cereal snackers rejoice! The new Kashi Crunch goes! Cereals is a tasty high fiber option that you do not have to eat for breakfast exclusively. Measure the ¾ cup serving in a bag for grazing throughout the day. A density of yields 8 grams of fibers from a seven whole grain and mixtures of sesame and oats in whole grains. In addition, a bowl equates to a height of 9 grams of herbal proteins, putting the Kashi Go Crunch at the tip of the balanced meals.

12. Smoothie Crimsons Kencko

Fiber: 5.2 grams per serving

Kencko recently joined the list of Smoothie delivery services this year and so far, the reviewers are refreshing. The term "Kencko" literally means health in Japanese and the name definitely translates into the plants line of herbal brand. Categorized by the colors of the ingredients stars of each drink, the smoothie of cries contains seeds of Acai, banana, strawberry, mango, cinnamon and chia. A package equals 90 calories and 5.2 grams of gut lugging fibers, as well as a series of antioxidants to support cerebral health and cognitive function and calcium for a strong heart, teeth and bones.

13. SAKARA LIFE ENERGY SUPER BAR

Fiber: 13 grams per serving

Sakara Life Energy Super Bars Keep your taste satisfied and your body well satiated with 10 grams of protein, 11 grams of healthy greases, as well as a size of 13 grams of fiber per serving. "Super" is a euphemism - these bars are delicious, nutritious and made from mainly biological ingredients such as raw hemp protein, sunflower seed butter, almonds and dates. In addition, these high fiber snack-fiber bars do more than you feel full, they allow you to annoy you so that you can be productive for a long time since the collapse period of the formidable afternoon.

14. Straw-Peary Blend Race Snacks

Fiber: 5 grams per serving

A Shavers fruit advice word: Do not give up the skin. Race snacks are made from whole fruits, including their skins. Fiber is found in the skin, so these sun-dried snacks in the sun maintain their juicy flavor and nutrition. A portion of the straw-peary mixture made from sugary red apples, pear pears and strawberry - gives 5 grams of fiber. And do not discourage yourself by his 16 grams of sugar - nothing is theAdding Sugar Type.

15. Barley bar with apple pink and chai

Fiber: 9 grams per serving

This writer talks about the experience when she says that if you are not regular, the barley bars + Pink Lady Apple & Chai Spicic are a game changer. With 6 grams of soluble fibers, plus 2 grams of insoluble fibers , each bar contains 32% of your daily needs. The special barley grain mix has been designed to keep your digestion at its most optimal, keep you regularly and further longer.

16. Health Warrior Chocolate Dark Cherry Chia Bars

Fiber: 5 grams per bar

These high fiber snacks are 100% vegan, gluten free, without soy, without the production of dairy products and non-GMO so that everyone can enjoy them between meals, dessert or as pre /Post-training treatment. Despite only 100 calories per bar [/ infoline], these small bites are powerful, offering pastures 5 grams of entire food sources fibers such as chia seeds, cashew butter, chicory root fiber, cherries dried, tart cherries and laminated oats.

17. Mary's Gone Cakers

Fiber: 3 grams per serving

Among his list of high-fiber snacks bought in-store, Cecere also rents Mary's Gone Gone's crackers, who are made from organic ingredients such as brown whole grain rice seeds, quinoa, linen linen and sesame. A dessert gives 3 grams of fiber, but when it is associated with something likeThe Almond Butter of Justin (3 grams of fiber per serving) or half a lawyer (7 grams of fiber), it can easily be transformed into a delicious natural fiber snack. "I think the best way to choose a high fiber snack is to eat more vegetable food," says Cecere, and these different combinations are the perfect examples.

18. Naked bars

Not to be confused with bare juice, the bare bars are manufactured under nude nutrition, a company whose mission is to provide optimal nutrition to athletes by pure ingredients. Of course, you do not need to be a passionate gymnasium to enjoy their products and Cecere says you will definitely want to add these high fiber protein bars to your snack closure. Each bar contains between five and seven ingredients of actual food with zero additives. In addition, with the combination of protein, healthy greases and fiber, you will remain fully energetic and longer after the snack of these bars.

19. Bada Bada Bada Boom Bada Bada Bada Beans Snacks

Fiber: 5 grams per serving

They say that beans are a magic fruit because the more you eat, the more regular you will be. But if a bobbin of black beans or kidneys is simply not your idea of ​​a tasty hill, give roasted snacks from Bada Bada Bada Boom enlightened. With flavors such as sea salt, the Sriracha and the mesquite barbecue, you never knew that these crunchy stings were so nutritive that if you scanned the label (which, of course, we strongly suggest you to do it. . Each 1 oz bag is 100 calories and gives an impressive 7 grams of protein, 5 grams of fiber and only 1 gram of sugar. They are also free of cholesterol and saturated greases, which is good news for your heart.

20. Cookie of chocolate goat protein with peanut butter

Fiber: 11 grams per serving

Have a sweet tooth? Avoid 3 m. The temptation to swell on snacks of automatic distributors to obtain your solution with a flexible biscuit of the nutrition of the quest. The chocolate chip flavor with peanut butter is a personal favorite (the combination of flavors is celestial) and with 16 grams of proteins associated with 11 grams of fibers (not to mention 1 gram of sugar and simple net carbohydrates), c 'Is the perfect snack with high fiber to curb your sugar desires.

21. Dave killer bread

"Adding a lawyer to your breakfast or having a lawyer's toast (using minimally transformed whole grain bread options) for a snack is also a high fiber snack," says DietitianKelly Bay, DC, CNS, CDN. Dave's killer's bread is a great option for Toast fans because it offers 5 grams of fiber per slice and is made from organic ingredients.

22. Beautiful roasted and salty almonds

"[For fiber fiber snacks, the least treated with a food is, the better. Which fundamentally means" real foods ", such as fruits, vegetables, whole grains, nuts and seeds" , saysSupreme's healthy meals Melissa Nieves, LND, Rd, MPH. Under these guidelines, magnificent almonds are definitely qualified. Although a service size package is 250 calories, they are also packed with healthy greases and 5 grams of fiber, so they are a great option to stay on your desk to make sure you are healthy to grazing while along the day.

23. Bob's Red Golden Fine Golden Flazeed Rease

Fiber: 3 grams per serving

"A great way to sneak in the fiber launcheschia seeds or flax flour in meals and snacks. You can add it to a smoothie, put it in bakery products, sneak it in your oatmeal, "says Bay.

24. Fiber A Bran Original Cereal

Fiber: 14 grams per serving

High fiber cereals, Like the fiber an original Bran, are great to have on hand in your closet. You can eat them as a meal or measure a portion and choose it throughout the day. But note, because the fiber of a fiber content as high is very high, it is very important that you drink a glass of water after eating this hearty cuvet. "Keep in mind that more is not always better. Add fiber slowly toAvoid intestinal gases and bloating. Fiber works better when absorbing water for moving experience, make sure you have many fluids during their diet on the fiber for a perfect partnership, "says Taub-Ten.

25. That's what apple blueberry bars

Fiber: 4 grams per serving

"The best way toAdd a fiber to your diet is by adding whole grains, fruits and vegetables. Aim to do at least 1/2 of your portions of grains, whole grains, to obtain 2-3 servings of fruits and vegetables a room, "saysEMILY E TILLS, MS, RDN, CDN. This is where the bars can help knock off some portions of fruit. For example, this apple blueberry bar is made from an apple and strawberries and it's at a time.