One way to keep things running smoothly is by adding more fiber to your diet.

Fiber helps your body move food through the digestive tract, supports healthy gut bacteria, and can even help you feel full for longer.

The good news? You don’t need to overhaul your entire diet—simple high-fiber snacks can make a big difference. Here are some tasty and convenient snack ideas that are rich in fiber and gentle on your digestion.

1. Fresh Fruits with Edible Skin

Apples, pears, and berries are packed with fiber—especially when you eat them with the skin. For a quick snack, slice an apple and pair it with a small handful of nuts for extra crunch and nutrients.

Tip: Wash fruit well before eating to remove dirt and residue.

2. Raw Veggie Sticks with Hummus

Carrots, celery, bell peppers, and cucumbers provide a mix of soluble and insoluble fiber. Pairing them with fiber-rich hummus makes for a filling, nutrient-packed snack.

Why it works: Vegetables are naturally low in calories but high in fiber, making them easy on digestion.

3. Air-Popped Popcorn

Popcorn is a whole grain and a surprisingly good source of fiber. Skip the heavy butter and opt for a light sprinkle of herbs or nutritional yeast for flavor without added heaviness.

4. Whole Grain Crackers with Avocado

Whole grain crackers provide complex carbs and fiber, while avocado adds creamy texture and heart-healthy fats. Mash avocado with a pinch of salt, pepper, and lemon juice for an easy dip.

5. Chia Seed Pudding

Chia seeds are small but mighty—just two tablespoons contain around 10 grams of fiber. Mix them with milk or a plant-based alternative, let them soak overnight, and top with fresh fruit for a gut-friendly treat.

6. Roasted Chickpeas

Crunchy and satisfying, roasted chickpeas are high in both fiber and protein. You can season them with spices like paprika or cumin for extra flavor.

7. Oat-Based Energy Bites

Made with rolled oats, dried fruit, and a touch of nut butter, these no-bake bites are portable and fiber-rich. They’re perfect for a midday snack that keeps you energized.

Tips for Adding Fiber Without Discomfort

• Increase fiber gradually to allow your digestive system to adjust.
• Drink enough water to help fiber do its job effectively.
• Mix different sources of fiber (fruits, veggies, whole grains, seeds) for variety and balance.

Bottom Line

Adding high-fiber snacks to your day is a simple, tasty way to support digestion and overall wellness. By keeping healthy options on hand, you’ll be more likely to choose snacks that fuel your body and keep your digestive system happy.