Is one of your health goals to snack better this year? Then you’re probably on the lookout for high fibre snacks that taste great, support digestive health and keep you feeling fuller for longer. Fibre may not be as hyped up as its fellow macronutrient, protein, but it’s an equally important building block for overall health and wellness.
One reason to opt for fibre rich snacks is that statistically, there’s a high chance you’re not eating enough fibre. According to Nutrition Australia, the recommended daily dietary fibre intake is about 25g for women and 30g for men.
Some high fibre snacks that require zero prep are, of course, good old fruit and vegetables. An apple, for example, contains about 3.5g of fibre, while one cup of unpeeled carrot contains 6.9g. But if you’re looking for snacks that appeal to your tastebuds too, you’ll love this collection of fibre-filled snack recipes.
Our favourite fibre-rich snack recipes
Super seed and cinnamon muesli bars
No baking required
Seeds are a great source of fibre, plant-based protein and healthy fats. This recipe, by chef Karen Martini, features tahini, sunflower seeds, flaxseeds, pumpkin seeds, almonds, sesame seeds and chia seeds – that’s a lot of seeds! It makes 24 bars, which boast 3-4g each.
Estimated fibre per serve: 3-4g per bar
Karen Martini’s chia pudding
With cacao and hazelnut
If a recipe uses chia seeds, you can be confident it’s going to have a decent fibre ratio. This recipe is no exception. Karen Martini uses cacao powder, hazelnuts and coconut flakes to take a basic chia pudding to the next level. It makes 6 serves, which is perfect for meal prepping.
Estimated fibre per serve: 8-9g per serve
Coconut berry bliss balls
Tasty and filling.
These are the definition of bliss balls! They taste incredible and you know you’re going to feel better after eating them because they’re packed with nutrients. Each ball contains about 2-3g of fibre, thanks mostly to a winning combination of chia seeds, raspberries and strawberries.
Estimated fibre per serve: 2-3g per ball
Almond and chia muffins
With raspberries
Muffins are one of the first foods you give up when you’re on a health kick, but it doesn’t have to be that way! These muffins not only taste great, their fibre content will ensure you stay satisfied after eating one. If you’re concerned about the sugar content, skip the lemon icing.
Estimated fibre per serve: 4g per muffin (original recipe as written). 5g per muffin if wholemeal self-raising flour is used instead of regular self-raising flour.
Karen Martini’s seeded loaf cake
Perfect mid-morning or afternoon snack
Bake this loaf on a Sunday afternoon and you’ll have a whole week of high-fibre snacking sorted! This delicious cake gets its fibre credentials from the following lineup of goodness: poppy seeds, sesame seeds, flax seeds, fennel seeds, pumpkin seeds and rolled oats. You can even top it with a dollop of cottage cheese or ricotta to add a little extra protein.
Estimated fibre per serve: 5-6g per slice
Apple, banana and carrot loaf with toppings
Add fibre with your toppings!
Another way to enjoy your usual favourites, like banana cake, without skimping on fibre is to add nutritious toppings like banana, kiwi fruit, nuts and chia seeds. The main ingredients of this loaf cake – apple, banana and carrots – are naturally rich in fibre.
Estimated fibre per serve: 3g (original recipe as written). If you sprinkle chia seeds or seed mix on top, this will bring the fibre up to 3.5-4g per serve. Consider experimenting with substituting wholemeal flour and self-raising flour for an even higher fibre count.
Breakfast muffins
Gluten free and dairy free
File these under: muffins you can feel good about. They’re technically ‘breakfast’ muffins, but there’s no reason why you couldn’t enjoy these as your 3pm afternoon pick-me-up. They’re made using olive oil, which gives them a lighter flavour, but that’s not all! Carrot, zucchini, sultanas, chia seeds, mixed berries and almonds all contribute to this recipe’s high fibre content.
Estimated fibre per serve: 5-6g
Chocolate oat date balls
Nut free
If you’re looking for a nut-free, lunchbox safe snack that’s rich in fibre, look no further. If you eat just three of these little guys, you’ll get 4g of fibre. Not bad, hey! They also taste delicious, sweetened with pitted dates and fresh orange juice.
Estimated fibre per serve (3x balls): 4g
