As someone who lives with Crohn’s Disease, fibre andI have a complex relationship, to say the least. There are certain medications I take with my chronic illnesses that do have me needing to reach more for the fibre snacks that usually help with overcoming medication side effects. Whether you’re like me and need some help to take on side effects, or just need some extra fibre in your diet here are some simple fibre snack options that you won’t mind eating!
This article does not serve as medical advice, please speak to a medical professional if you have questions about your fibre intake, health or managing your chronic illnesses. New to managing your chronic illness check out my blog post on chronic illness symptom tracking!
What is Fibre?
Fibre helps with keeping a healthy digestive system! It can be found naturally in many foods and helps with the trip through our stomachs and intestines. A good fibre-rich diet helps with passing stool easily, and without pain and maintains your bowel health. Fibre helps with increasing the weight and size of stool that helps soften it which is important as it travels throughout the digestive tract. Fibre can be found naturally in the foods we eat, or it can be taken as a supplement as well.
Please speak to a medical professional if you have questions about fibre and your digestive health.
Now, let’s dive into some simple fibre snacks.
Bell Peppers
Next time you’re feeling like you need an increase in your fibre, reach for a bell pepper! These have a good source of fibre (1.7g per 100g) and are delicious. There is not a huge difference in the colour of bell pepper and its effect on the amount of fibre, however, red bell pepper is considered slightly more fibrous than the other bell peppers.
Peppers are low in calories and are packed with health benefits. They include a high source of Vitamin A, and C, Potassium, Folic Acid and of course fibre. They’re also anti-inflammatory so they soothe your digestive tract as they travel.
Oranges
Summer is around the corner and my love for oranges is about to go full speed! Peeling and then eating a juicy orange is amazing, especially in the summer heat! Want to know what else, it helps you get around 11% of your daily fibre intake! That’s just one orange. This snack is nutrition packed but also tastes delicious and can be used in many recipes as well (if you want it not just in a snack!).
This is one of my favourite high-fibre snacks for adults as it’s simple and easy and requires no prep. Just grab an orange, peel it and enjoy the health benefits and fibre. It’s a great high-fibre snack on the go, especially if you’re travelling and can’t keep items climate controlled in the summer months. Add this to your snack list for a simple and easy high fibre snack.
Pears for Fibre Snacks
Want to talk about a super fibre food that also helps to control blood sugar levels? Check out Pears – they pack about 21% of your daily recommended amount of fibre! These little snacks have a high fibre content and are fantastic as another easy on-the-go fibre snacks idea.
This is one of my favourite good fibre snacks as you can give it a quick wash in the morning and then cut it up and take it for lunch, or have it at that moment. They’re a simple health snack and taste delicious. Additionally, pears also have high Vitamin C and K levels and help with adding potassium and antioxidants to your system!
Did someone say Popcorn?
While popcorn is one of the foods I don’t eat with my crohns disease, it’s a snack packed with high fibre content! Plus is a delicious fibre snack to reach for when you’re enjoying a film or tv show late at night and feel those snack cravings come around. It has 13g of daily fibre and is a whole grain high in fibre. I recommend air popping to help keep down the sodium and preservatives found in microwave popcorn which can help with keeping it in the high-fibre snacks for adults category! If you’re looking for a high fibre low calories foods make sure to add popcorn to the list, it’s a great food to help add fibre without tons of sugar!
Smoothies Fibre Snacks
Not a huge fan of eating fruits and vegetables as they are, but want the high fibre benefits that come from them? Say hello to smoothies! You can buy pre-made smoothie packs or make your own at home! These can include high-fibre fruits and vegetables such as berries, avocados, apples, spinach, mango, guava, bananas, oranges, and kiwi! Just blend these up with some yoghurt, juice or milk/non-dairy milk and you’re good to go! If you’re looking for an extra protein pack, you can add some peanut butter or some seeds as well to your blend. This is a simple addition to your high fiber snacks list perfect for weekends, and mornings!
Nuts
Grab a handful of nuts as some of the best high-fiber snacks for adults out there! It’s simple to pack these in a lunch or just to grab them as needed at home. You can enjoy nuts such as almonds, peanuts, pecans, pumpkin seeds, sunflower seeds, Brazil Nuts, and hazelnuts. You can also include sesame seeds into your meal or chia seeds into your desserts (such as chia seed pudding) to help get some extra nut fibre in your day! Nuts are also a great go-to if you’re looking for high fibre snacks for constipation.
If you’re a fan of nuts overall grab mixed nuts or trail mix medley from the stores and keep it with you in your work lunch bag, purse or on the go! This makes it a super easy high-fiber snacks on the go to add to your lifestyle!
Dark Chocolate
Who says chocolate is just sweet? It can also be a good addition to those looking for healthy high fiber snacks! That’s right, but it must be dark chocolate, none of that milk sweet or white chocolate. In the average dark chocolate bar, you can find around 10g of fibre which is great and helpful for your gut! This can help you with providing healthy fibres to your gut and overall digestive health. Now, I don’t recommend eating a whole dark chocolate bar at one, but you can infuse a bit into your daily snacks to get those benefits each day!
Berries as Fibre Snacks
If I could, I would eat berries all the time! They’re one my favourite fibre snacks and honestly just a go-to snack for me as well. This can include raspberries, blueberries, blackberries, strawberries and cranberries. The fiber content per berry varies but most are between 2g- 8g of fibre per cup. That’s a super simple way per serving to get loaded up with some good fibre! When it comes to your fiber intake these are great on-the-go snack or while at home. For myself, I keep pre-washed berries in a sealed Tupperware in my fridge so I can nibble on them throughout the day.
Summary
Which ones are your favourite go-to grab high-fibre snacks? I hope this post was helpful in providing some simple ways to increase your fibre intake with delicious snacks.
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