10 Tasty High Fiber Snacks That Aren’t Some Weird Fiber Bar
Getting your daily fiber sorted doesn’t have to be boring or bland.
February 13, 2026 - Updated February 13, 2026
When someone mentions "high fiber snacks," you probably picture those sad rice cakes or fiber bars that have a really odd flavour and texture and a million additives you can’t pronounce. Yeah, we're not doing that.
Meanwhile, high-protein snacks are trending everywhere right now, with the supermarket full of protein bars, protein yogurt, protein crisps, and even protein water. Don't get us wrong, protein is important, especially if you’re active and trying to build muscle, but fiber is just as crucial for your health and getting nowhere near enough attention.
Fiber keeps you full, supports your metabolic health, gut health and digestion, longevity, and it can help reduce your risk of chronic diseases, yet research has highlighted that most people aren’t getting enough (about 25-30g per day).
Luckily, there are plenty of snacks that taste decent and happen to be packed with fiber. Here are 10 of our easy faves!
If your diet is currently leaving a lot to be desired in the fiber department, our nutritionist Eva recommends adding high-fiber foods slowly and drinking plenty of water to avoid upsetting your gut. As your body adjusts, add more.
10 quick and easy high fiber snacks
Apple slices with nut butter. Basic but still effective and pretty delicious. A medium apple has about 4 grams of fiber (always keep the skin on), and the nut butter adds protein and fat, so you're not hungry again in ten minutes. The crunchy mix of sweet and savoury is also good for satiety.
Hummus or homemade guacamole with veggie sticks. This might sound boring, but remember, it doesn’t always have to be carrot sticks and plain hummus. Chickpeas and avocados are loaded with fiber (about 3-4 grams per quarter cup of hummus or 5-7 grams in half an avo), and there are plenty of hummus flavours with beets, sweet potatoes and seeds added to switch it up. If guac is more your thing, you can throw in some chopped red onion, tomatoes and lime juice. Dip in carrots, peppers, cucumber or whatever vegetable you like. If you’re hungry and veggie sticks aren’t going to cut it, use wholegrain crackers instead.
Trail mix. Yeah, trail mix has more calories than veggie sticks and hummus, but it’s still nutritious and high in fiber (plus healthy fats), and you're looking at 5-7 grams of fiber per serving. If you’re trying to avoid all the additives in store-bought trail mix, there’s a great recipe in the Sweat app to make your own!
Chia pudding. Two tablespoons of chia seeds have 10 grams of fiber. Mix them with your milk of choice, leave it overnight, and top with fruit. It'll keep well in the fridge, and you can make a bunch at once for the week ahead.
Roasted chickpeas. Crunchy, savoury, and with about 6 grams of fiber per half cup. Toss them with spices (the recipe in the Sweat app uses cumin, paprika, cayenne, garlic powder and ground coriander) and roast them in the oven on a baking tray until crisp and golden. They're good for when you want crisps but need something that'll actually keep you full.
Pear with cottage cheese. Pears are surprisingly high in fiber - about 6 grams per pear. The cottage cheese adds protein for a snack that’ll really keep you full. Add a sprinkle of cinnamon if you like it for added flavour.
Wholegrain crackers with avocado. Look for crackers with at least 3 grams of fiber per serving. Mash some avocado on top, squeeze a lemon or lime if you’re feeling fancy. You're getting fiber from both, plus the fat from the avocado keeps you satisfied and offers a heap of nutrients. We love to chuck some everything bagel seasoning on there, too.
Berries and Greek yogurt. Berries come with lots of fibre (raspberries and blackberries are the best options with about 7-8 grams per cup), and the Greek yogurt adds protein and probiotics. If you want crunch, add a sprinkle of granola or nuts.
Edamame. A cup of edamame gives you about 8 grams of fiber and 17 grams of protein. Steam them, season with salt or soy sauce, done! Keep a bag in the freezer so you've always got something quick.
Energy balls. There are plenty of delicious bliss ball recipes that blend dates, oats, nut butter, and seeds. Each one usually has about 3-4 grams of fiber, and you can make a batch to keep in the fridge.
Snack happy
You don't need to eat boring food and fiber bars to get enough fiber. Just swap in a few of these wholefood snacks and see how you feel. More energy, better digestion, not constantly hungry- those are some of the things you'll notice.
Protein snacks might be having their moment, but fiber deserves equal billing. It's just as important for keeping you full, energised and healthy, even if it doesn't have the same crazy marketing budget behind it right now.
There are also plenty more delicious snack recipes in the Sweat app, from chia puddings, hummus and smoothies to snack balls and muesli bars.
Erin is a writer and editor at Sweat with years of experience in women's publishing, the fitness industry, media and tech. She's passionate about the power of movement, and you can often find her on a yoga mat, a hike, a dance floor, in the ocean or the gym.
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
Nutrition