During the winter, you may find yourself snacking more than usual. Remember that snacking is actually good for you, as long as you choose the right kinds of treats to fill those gaps between meals. Choose snacks that are high in fiber. Fiber is not only important beneficial to your diet and digestion, but it also keeps you full for longer and releases energy slowly throughout the day. Here are our top picks for high-fiber snacks that will keep you full and energized!
The Mayo Clinic recommends that women under the age of 50 consume approximately 25 grams of fiber per day, while women 51 or older should consume 21 grams daily. Here are some snacks that will get you well on your way!
Fresh and Dried Fruit
While fruit may be high in sugar, natural sugars are always better for you than refined sugars. Fruits are also surprisingly full of fiber. Some of the best fruits to snack on are raspberries, which contain about 8 grams of fiber in each cup. Dried fruits can also fill you up, with raisins and figs ranking at the top of the list.
Nuts are chock full of both protein and fiber. Almonds top the charts with almost 4 grams of fiber in a single ounce! Walnuts come in at second place, with about just over 3 grams per ounce. Choose unsalted nuts to avoid unneeded sodium and you have a great snack!
Beans are a fabulous source of fiber and they’re low in fat and calories. Try making or purchasing a healthy bean dip and getting creative. Try dipping whole-wheat crackers, veggies, or pita bread. One cup of black beans equals 15 grams of fiber, more than half of your recommended daily allowance! Hummus will also do the trick, as it’s made from garbanzo beans. Pictured below: Kathy Hester's 4-Layer Bean Dip.
Not just any cereal will do when it comes to getting your fiber; choose a bran-based cereal or whole-grain granolas or muesli for best results and you will find yourself getting about 5 grams of fiber per cup. There are also many brands of cereal on the market specifically made to help you get your daily dose of fiber, so read labels and grab a bowl! If you prefer warm cereal, oatmeal is another great alternative.
This column was contributed by Allison Evans of Fit & Fab Living.