10 High-Fiber Snack Ideas That Are Healthy, Satisfying, and RD-Approved

Chia Seed Pudding:

Mix chia seeds with almond milk and let them soak overnight. Top with fresh berries or sliced fruits for added fiber.


Hummus with Veggie Sticks:

Enjoy a serving of hummus with colorful vegetable sticks like carrots, cucumber, bell peppers, and cherry tomatoes.

Whole Fruit and Nut Mix:

Combine a variety of fresh fruits (e.g., apple slices, berries, or pear) with a handful of nuts like almonds or walnuts for a fiber and protein-packed snack.

Greek Yogurt Parfait:

Layer Greek yogurt with high-fiber fruits (such as berries or kiwi) and a sprinkle of granola for added crunch.


Steamed edamame pods are not only a good source of protein but also high in fiber.

Roasted Chickpeas:

Roast chickpeas with your favorite spices for a crunchy and satisfying snack that's high in fiber and protein.


Air-popped popcorn is a whole-grain snack that's rich in fiber. Sprinkle with nutritional yeast or your favorite herbs for added flavor.

Avocado Toast:

Top whole-grain toast with mashed avocado for a delicious and fiber-rich snack. Add a sprinkle of black pepper or red pepper flakes for extra flavor.

Dried Fruits:

Create a trail mix with a mix of nuts, seeds, and dried fruits like raisins or apricots. Be mindful of portion sizes due to the calorie density.


Blend a smoothie with high-fiber ingredients like spinach, kale, chia seeds, berries, and a banana for natural sweetness.