When trying to eat healthy, lose some weight, or improve your bloodwork, it can be hard to eat meals and snacks that genuinely keep you full for a while.
This is why it’s essential to eat fiber-rich foods that have a great balance of macronutrients and can improve different areas of your health, like blood sugar levels and digestion, as well as keep you feeling satisfied throughout the day. If you’re a big snacker but never feel full or satiated after eating one, even if it’s healthy, you may need a better combination of foods throughout the day.
Taylor Grasso, a registered dietitian and TikTok content creator, calls these “power-packed” snacks and shares some of her favorite high-fiber ones that will “stabilize your blood sugar [and] keep you more full and satisfied for longer” in one of her helpful videos. Read more about them below.
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Berries & Greek Yogurt
In her video, Taylor explains that any kind of berry, from strawberries to blueberries, has "about 4 to 5 grams of fiber for cup."
"[It] doesn't sound like a lot, but women only need 25 grams of fiber per day, and men need 30 grams of fiber per day," she explains before adding that Americans only get around 5% of those needs. "
Fruit and veggies are gonna be a great source of fiber, but fruit paired with something like Greek yogurt is gonna be a great power-packed snack."
Greek yogurt will add an extra amount of protein that will keep you energized, while the berries help contribute towards your daily fiber needs as well as provide some carbohydrates that will keep you "satisfied."
Carrots & Hummus
Taylor states she "absolutely loves" ready-made, pre-portioned hummus cups, as they contain 3 grams of fiber per serving and help you control your snacking portion.
According to Taylor, a serving of baby carrots also contains around 3 grams of fiber per serving, so this simple and refreshing snack packs a nice, fiber-rich punch.
To add more protein to the savory snack, Taylor suggests pairing it with a beef stick, but if you don't eat meat, a hearty scoop of hummus should do the trick, as it's made from chickpeas, which are a popular source of plant-based protein.
Apples & Peanut Butter
"This one's a classic," says Taylor.
"I absolutely love this combination, [and] I love adding chocolate chips to this," she continues.
"An apple has about 5 grams of dietary fiber per serving, and peanut butter actually has 3 grams, so this snack combination together would give you about 8 grams of dietary fiber."
This snack combination is an excellent choice for anyone with a sweet tooth who wants to eat more sweet treats throughout the day. Plus, you can use Taylor's little hack and add chocolate chips for some extra sweetness and texture!
Popcorn & Pistachios
While some people may associate popcorn as an unhealthy snack lacking fiber, Taylor encourages her viewers to think again.
"Popcorn actually falls under the category of a whole grain," explains Taylor.
"Whole grains are a great source and a great way to get fiber, so I love popcorn as a super easy snack."
Taylor's popcorn of choice has 3 grams of fiber per serving, and she likes to pair it with pistachios for a "salty-sweet combination," with even more fiber and a serving of healthy fats, "which are gonna help to keep you more full and satisfied than just the popcorn by itself."
Roasted Chickpeas & A Beef Stick
If you love a salty, crunchy snack like potato chips but long for a healthy alternative that won't have you digging in your pantry later, you should try dried, roasted chickpeas.
"These are gonna provide about 5 grams of fiber per serving, and it has four grams of protein as well," says Taylor.
If you feel like you may get tired of eating the chickpeas on their own or don't want to catch yourself consuming most of the bag in one go, Taylor suggests pairing them with a beef stick "just to boost up that protein content a little bit more."
