Whether you're looking for a snack that fills you up , balances your blood sugar to make sure you don't crash in a couple of hours, or eases the stubborn constipation that's been dogging you — fiber's the name of the game. High-fiber snacks can help with all this and more, making them a seriously underrated staple in your diet. In fact, you should be paying just as much attention to fiber as you do to your protein intake , even though it's the macronutrient people tend to talk about less.
With the National Institute of Health reporting that up to 95 percent of American adults and children aren't eating enough fiber, healthy high-fiber snacks are the answer to correcting the imbalance and feeling full for longer. Fiber works by removing excess cholesterol and controlling blood sugar levels, says functional medicine clinical nutritionist Pooja Mahtani, PharmD, MS, CNS, LDN, IFMCP . "Fiber can also aid in hormone detoxification by helping to bind to excess estrogen and carry it out of the body," she adds.
"Plus, it aids digestion by promoting regularity and preventing constipation, and it also helps you feel fuller longer." You don't even need that much of it to get those benefits. Adults should aim for about 25 to 38 grams of fiber per day (or 14 grams for every 1,000 calories you eat), according to the Academy of Nutrition and Dietetics .
That means a snack with just three grams of fiber per serving is considered a high-fiber snack and seriously contributes to your overall i.