6 Snacks That Have More Fiber Than a Bowl of Oatmeal
Most of us think of oatmeal as a reliable fiber anchor. A standard bowl of cooked oats delivers roughly 4 grams of fiber. That is a solid start, but plenty of quick, portable snacks can beat that number without much effort. Below are six options that clear the oatmeal baseline, with simple portions and straightforward ways to eat them.
Chia Pudding (2 tablespoons chia seeds)
Two tablespoons of chia seeds contain about 10 grams of fiber, more than double a typical bowl of oatmeal. Stir the seeds into milk or a non-dairy alternative, let it thicken for 15 to 30 minutes, and finish with a pinch of cinnamon. The tiny seeds hold moisture well, making this snack filling despite the small serving.
Fresh Raspberries (1 cup)
One cup of raspberries provides about 8 grams of fiber. They are an easy sweet snack on their own, but they also mix well with plain yogurt. If you want more texture, add a spoonful of chopped nuts without losing sight of the fruit at the center.
Roasted Chickpeas (1/2 cup)
Half a cup of roasted chickpeas offers around 6 to 7 grams of fiber. You can roast them yourself with olive oil and salt or buy them ready to eat. They hold up in a bag and keep their crunch, which makes them a good choice for commutes and desk drawers.
Edamame (1 cup, shelled)
A cup of shelled edamame lands at roughly 8 grams of fiber. It is also a strong plant-protein source, so the snack pulls double duty. Keep frozen edamame on hand, microwave a bowl, and season with flaky salt and lemon.
A Pear, Skin On (1 medium)
A medium pear typically delivers 5 to 6 grams of fiber. The skin holds much of that fiber, so skip the peeler. The fruit is gentle in flavor and pairs well with a slice of sharp cheese if you want something savory alongside it.
Half an Avocado
Half an avocado contains around 5 grams of fiber. Eat it with a squeeze of lime and a pinch of salt, or spread it on a sturdy whole-grain cracker. Its creamy texture makes it satisfying without much volume.
Oatmeal earns its reputation, but it is not the only fiber-forward option. These snacks are easy to keep on hand and simple to assemble. They clear the four-gram mark and help make fiber less of a goal and more of a habit.
