7 high-fiber snack swaps

Snacking is no longer a between-meals afterthought. It's practically a fourth meal. A study from Ohio State University found that Americans eat about 400 to 500 calories from snacks every day. That's a lot! The U.S. Department of Agriculture also found that snacks make up about 24% of the calories adults eat each day.

With snacks claiming that much real estate in our daily diet, we need to make them count. Picking good-for-you snacks is an easy way to eat healthier, without changing your whole diet.

Fiber is a key nutrient to build into your snacking plan. Fiber helps keep your blood sugar steady. It helps you feel full longer. It feeds the good bacteria in your gut. And it's good for your heart. Yet it's also one of the biggest gaps in the American diet. Only about 5% of men and 9% of women meet their daily fiber intake.

Choosing fiber-rich options—nuts, fruit, whole grains, popcorn—is the perfect opportunity to close that gap. Here are seven high-fiber snack swaps to try!

High-fiber snack swaps

Based on standard serving sizes unless otherwise stated.

Other ways to get more fiber

Here are some easy tips to help you get more fiber every day:

• Eat the skin. Fruits and veggies like apples, potatoes and cucumbers have extra fiber in their skin. Just wash them well and eat the peel.

• Choose whole grains. Pick whole wheat bread, brown rice or oats instead of white bread or white rice. Whole grains keep more of their natural fiber.

• Add beans to meals. Beans, lentils and chickpeas are packed with fiber. Toss them into soups, salads or tacos.

• Go slow. Adding too much fiber too fast can upset your stomach. Add a little more each week so your body can get used to it.

• Drink more water. Fiber needs water to move through your body. Drinking enough water helps fiber do its job and keeps you comfortable.

• Eat veggies at every meal. Even small amounts, like a side salad or steamed broccoli, add up over the day.

Frequently asked questions

What's the difference between soluble and insoluble fiber?

There are two types of fiber. Soluble fiber mixes with water and turns into a gel. It helps control blood sugar and cholesterol. You can find it in oats, beans and apples. Insoluble fiber does not mix with water. It adds bulk and helps food move through your gut. You can find it in whole wheat, nuts and veggie skins. Eating different plant foods helps you get both kinds.

Can you eat too much fiber?

Yes, but it's rare. Too much fiber too fast can cause bloating or gas. This happens most when you go from low fiber to high fiber quickly. Add fiber slowly and drink lots of water. This helps your body adjust.

What fruit has the most fiber?

Raspberries are one of the best choices, with about 8 grams of fiber per cup. Pears, apples and avocados are great too. Eating the skin adds even more fiber. Try mixing different fruits into your meals and snacks.

Key takeaways

Snacks make up almost a quarter of the calories adults eat every day, so it is smart to pick good ones. Fiber is a nutrient that helps you feel full, keeps your blood sugar steady and is good for your gut and heart. But most people don't get enough fiber in their diet. Easy swaps, like popcorn instead of pretzels or edamame instead of potato chips, can help you get more fiber without changing everything you eat.