3 healthy high-fiber snacks for a healthier heart
You may have heard that fiber is good for your digestion and for helping you feel full. What you might not know is that fiber is also important for heart health and that most Americans don’t get enough of it in their daily diets.1
The good news is that fiber is in a lot of delicious, healthy foods that we should be eating for all sorts of reasons and is perfect for upping your snacking game.
What is fiber?
Fiber is a type of carbohydrate and an important part of a healthy diet. It helps regulate the movement of food through the digestive system. Because of this, fiber plays a valuable role in healthy digestion, blood sugar control, cholesterol levels and weight management.2
It’s recommended for women to eat 25 grams and men to eat 38 grams of fiber each day.2,3
High-fiber foods include:4
- Whole grains like oatmeal, quinoa, barley, brown rice and farro
- Beans and legumes like lentils, split peas, pinto beans, black beans and chickpeas
- Nuts and seeds like chia seeds, almonds, sunflower seeds, pistachios and flax seeds
- Vegetables like peas, brussels sprouts, broccoli, potatoes (with skin) and carrots
- Fruits like blueberries, pears, apples (with skin), oranges and bananas, or dried varieties like apricots, prunes and figs
Three flavorful high-fiber snacks
If you’re looking to add fiber, color and variety to your healthy snack options, look no further than these recipes Each recipe makes 6 servings. Each serving contains at least 5 grams of fiber.
Spicy oven-roasted chickpeas5
Ingredients
- 2 (15.5-oz) canned, no-salt-added chickpeas (garbanzo beans) (drained, rinsed)
- 2 Tbsp canola oil
- 2 tsp sodium-free chili powder
- ½ tsp sweet paprika
- ¼ tsp garlic powder
- ¼ tsp salt
- ¼ tsp ground black pepper
- ⅛ tsp ground cayenne pepper
Preparation
- Preheat oven to 425°F.
- Line a large rimmed baking sheet with foil. Drain and rinse chickpeas; add to the baking sheet. Using a few paper towels, blot the chickpeas to remove excess liquid.
- In a small bowl, combine the oil and spices. Mix to combine. Pour oil over chickpeas; using a spatula or hands, mix together so chickpeas are coated with spices.
- Roast chickpeas in the preheated oven until crispy, about 35 minutes, rotating and shaking the pan halfway through the cooking process. Remove from oven and serve.
Nutrition
Per serving
Calories: 192 | total fat: 6 g | saturated fat: 1 g | sodium: 146 mg | cholesterol: 0 mg | total carbs: 27 g | fiber: 6 g | sugars: 1 g | protein: 8 g
Peanut butter banana protein bars6
Ingredients
- Cooking spray
- 2/3 cup uncooked quick-cooking oats
- ⅓ cup buckwheat flour
- ¼ cup ground chia seeds
- ¼ cup chopped walnuts
- ½ tsp ground cinnamon
- 2 medium bananas, mashed
- ¼ cup creamy low-sodium peanut butter
- 15 drops chocolate-flavored liquid stevia sweetener
- 2 teaspoons stevia sweetener OR 4 stevia sweetener packets
Preparation
- Preheat the oven to 350°F. Lightly spray a 13 x 9 x 2-inch baking pan with cooking spray.
- In a small bowl, stir together the oats, flour, chia seeds, walnuts, and cinnamon.
- In a medium bowl, stir together the banana, peanut butter, chocolate-flavored liquid stevia sweetener, and stevia sweetener. Pour the flour mixture into the bowl, stirring until the mixture is just moistened but no flour is visible.
- Spread the mixture into the baking pan.
- Bake for 12 to 17 minutes, or until a toothpick inserted in the center comes out clean.
- Cool for 20 to 30 minutes before cutting into 6 bars.
Nutrition
Per serving
Calories: 220 | total fat: 12 g | saturated fat: 2 g | sodium: 24 mg | cholesterol: 0 mg | total carbs: 25 g | fiber: 6 g | sugars: 5 g | protein: 7 g
Black bean salsa7
Ingredients
- 1 15.5-oz can no-salt-added or low-sodium black beans, drained
- 1 15-oz can no-salt-added or low-sodium whole-kernel corn, drained OR 3/4 cup frozen corn (thawed)
- 1 medium bell pepper (diced) OR 1 medium tomato (diced)
- ½ cup red onion (diced)
- 1 tsp minced garlic (from jar)
- 2 tsp chopped cilantro
- 2 Tbsp apple cider vinegar
- 3 Tbsp extra virgin olive oil
- Juice of 1 medium lime
Preparation
In a large salad bowl, toss together all the ingredients. Chill for at least 1 hour before serving.
Nutrition
Per serving
Calories: 142 | total fat: 3 g | saturated fat: 1 g | sodium: 11 mg | cholesterol: 0 mg | total carbs: 26 g | fiber: 5 g | sugars: 6 g | protein: 6 g
Get support to live a heart-healthy lifestyle
Whether you’re just getting started with healthier eating or you’ve been at it a while, a Teladoc Health dietitian can help you feel your best. Our network of expert registered dietitians will customize a nutrition plan and help you meet your personal health goals.
Check out all the ways you can benefit from working with a Teladoc Health dietitian.
1https://medlineplus.gov/dietaryfiber.html
2https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/fiber
3https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/easy-ways-to-boost-fiber-in-your-daily-diet
4https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-0
5https://recipes.heart.org/recipes/spicy-oven-roasted-chickpeas%E2%80%94hot-chicks
6https://recipes.heart.org/en/recipes/peanut-butter-banana-protein-bars
7https://recipes.heart.org/en/recipes/black-bean-salad-or-salsa
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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.