Fiber is essential for your bowel health, blood sugar and cholesterol levels in general, and foods containing it can greatly aid your weight loss journey, according to health experts. We reached out to dietitians, nutritionists and other health aficionados for tips and suggestions for healthy snacking while staying on-track for your weight loss goals. Read on for 3 delicious snack ideas (and learn why they are great sources of fiber) from registered dietitians Amy Richter, MS, RDN, Dana Ellis Hunnes, PhD, MPH, RD and Trista Best, RD, MPH.
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Raspberries
While snacking on fruit is always a great choice no matter what your health goals are, the rich fiber in raspberries, Richter notes, is also great for weight loss. “Raspberries are some of the highest fiber fruits out there,” Richter says. She adds that 1 cup of raspberries has 8 grams of fiber. “This is nearly 30% of your fiber needs for the day,” she says, meaning that this snack could satisfy your sweet tooth without any guilt later on. She dubs raspberries to be the “best bet for high-fiber foods that won't push you over your calorie limit for weight loss.” Hunnes agrees, and suggests adding these berries to “non-dairy unsweetened (or lightly sweetened) yogurt such as soy yogurt” that is also beneficial for your gut health.
Trail Mix
Common iterations of trail mix include various fiber-filled nuts, dried fruits, seeds and granola. A great reason this could work as a fiber-rich snack, Best says, is because it is easily customizable. “The best snacks are those that contain two qualities; low in calories and rich in satiating nutrients; fiber and protein,” Best explains. “Trail mix is one of my favorite snacks, especially while on the go, because it provides a quick source of protein and fiber,” she continues. These two nutrients, she stresses, are essential for not only your overall health, but also for healthy weight loss.
Plain Popcorn
Without any of its popular calorie-inducing additives like butter or heavy salt, popcorn is a great fiber-filled snack all on its own, Hunnes says. Since it is a "whole grain," she says that “the key” to healthy snacking with popcorn is to keep it to "150-200 calories and get a lot of nutrition for the calories.” With this being a whole grain with higher fiber content than other snacks, she says that so you can eat this as a snack anytime without worries about adding weight!
