7 High-Fiber Snacks for Optimal Regularity

Need a selection of high-fiber snacks to help get you through the day? Boosting your fiber intake with snacks is a great idea, because it keeps it fun and prevents you from having to suffer through a bowl of oat bran or other boring fiber food.

These are my 7 favorite homemade snacks that are high in fiber and keep me regular…

The snacks below are all made with wholesome ingredients, and the emphasis has been placed on making it easy to put them together. Each recipe has you making more than one serving, so you can make them up at the start of the week and store them for use throughout the week ahead.

Kale Chips

1. Krunchy Kale Chips

Kale chips are one of the easiest snacks you can make, and are a much better alternative to regular potato chips. In addition to the fiber they provide, you’re also getting vitamins, minerals, and even protein. This makes them not only a surprisingly filling snack, but one that can help you fight free radical damage thanks to the phytonutrients it contains.

Kale is a good source of iron, magnesium, and potassium, so you’ll be topping up on several important minerals while having your snack, not something many snacks can say for themselves. Kale will give you 8% of your total fiber requirement in a 100 gram serving.

The great thing about kale chips is you can doctor them up however you see fit by adding different seasonings to them. Try taco seasoning for taco flavored chips, or a packet of ranch seasoning to rival a bag of ranch chips.


Olive Oil

Sea Salt and Pepper

How it’s made: You’ll be blown away by just how easy it is to make kale chips. It really is just a matter of coating them with olive oil, seasoning them up and popping them in a 300 degree oven until they’re done. We don’t want to set the oven too high because they’ll start to burn on the edges before drying out and getting crispy. They should come out crispy and crunchy like a potato chip. We’ve also rounded up 15 of the best kale chip recipes so you’ll have no trouble coming up with tasty variations of the snacking standby.

2. Quinoa Qurunchies

Quinoa is an excellent source of fiber, and here we’re going to be using it along with a banana, another quality source of fiber. Combined you’re getting a high-fiber snack that tastes good and provides far more than just fiber.

Quinoa is a powerhouse when it comes to vitamins and minerals,

The banana will give you the potassium it’s famous for. Here’s what you’ll need:

1 cup Quinoa, cooked

Bunch of bananas

Olive oil spray

Honey (if necessary)

How it’s made: We’re going to give the banana a nice coating of crunchy quinoa, and it’s important to follow these steps to get it right: First, you need to cook your quinoa. Then you need to roast your quinoa and your bananas separately. For the bananas you can roast them right in their peel after cutting them lengthwise. Once each of them is properly browned, remove them and let them cool completely.

The banana should have lost some of its natural moisture and browned up a little, while becoming a little sticky. This will make it possible to roll it in the quinoa and have the quinoa stick to it. Once you have a nice coating of quinoa on the roasted banana, they’re good to go. If the quinoa isn’t sticking try using a little honey to help it. Eat them as they are or slice them up and you’ve got a bite size treat you can have anytime of the day to hold you over until your next meal.

3. Flax Snax Mix

Flax not only provides you with plenty of fiber, it’s also a good source of protein and a great source of omega-3s. That’s why this snack mix is something you can keep handy and use whenever you get the urge for something crunchy and delicious.

Ground flax seed is the way to go when it comes to ease of use. It is pretty much undetectable as far as mouthfeel goes, and provides a subtle nutty flavor that goes well with several different types of food.

As a side note, you can also keep a bag of found flax seed handy to add to more of your cooking. It’s easy to add it to soups, or as a salad topper, or even to chicken breast. You’re immediately boosting the nutritional value of whatever you add it to, and getting more fiber at the same time.

2 cups of your favorite trail mix

1 tablespoon ground flax seed

1 tablespoon honey

1/4 tsp lemon juice

How it’s made: Get a ziplock baggie and pour the trail mix into it, along with the honey and lemon juice. Shake it up until the trail mix is entirely coated. Pour in the flax seed and shake again. Your trail mix will now have a coating of sweet honey, sour lemon, and nutty flax seed, adding to its flavor and boosting its fiber content dramatically.

High Fiber Sweet Potato Chips

4. Sweetest Potato Chips

Compared to white potatoes, sweet potatoes have far more fiber, and they also contain beta Carotene and tons of Vitamin A, so all things considered they make a better choice for your snacking pleasure than potato chips.

Slicing your sweet potatoes automatically gives them the size and shape of a chip, so they’re very easy to work with. A mandoline slicer will allow you to set the thickness of your slices, and will ensure that they’re all uniform in size so that they’ll all bake up evenly. This is important because if you rely on cutting them by hand you’ll undoubtedly come up with slices of varying thickness, which means some chips will be crispy and overdone while others still need more time.

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