It’s easy to set ourselves goals to eat healthy and lose weight. But knowing what to eat and how much of it can be much trickier.
Healthy snacking can feel like a minefield, with the abundance of advice and information available online. And when trying to opt for healthier snack options, many of us don’t know where to start.
But there’s one nutrient that’s guaranteed to help you feel fuller for longer, and less likely to snack on unhealthy treats, reports Surrey Live.
Dietary fibre occurs naturally in many types of food. Fibre-rich foods also offer a range of nutrients and essential components, such as vitamins, minerals, phytochemicals, and antioxidants.
There are two main types of fibre: soluble and insoluble. Soluble fibre is typically found in fruits, beans, and some vegetables. It is linked to benefits such as reduced blood sugar levels, lower cholesterol and a decreased risk of heart disease.
It also enhances the growth of beneficial gut bacteria, decreases inflammation, and supports weight loss by improving metabolism and controlling appetite.
Insoluble fibre is found in whole grains and root vegetables, and is recognised for adding bulk to the digestive system, which can help prevent constipation. It aids in speeding up the movement of food through the digestive tract and promotes a feeling of fullness, which may lead to eating less.
But what foods should we be snacking on to up our fibre intake? Here’s a list of 10 healthy and low-calorie snacks that are rich in this magic nutrient that helps you feel fuller for longer.
1. Edamame beans
This soybean is high in soluble fibre, protein, vitamins, and minerals. One cup of cooked edamame contains 8g of fibre, 188 calories and 2.2g of sugar.
This makes up almost a third of an adult’s recommended daily fibre intake of 30 grams.
2. Air-popped popcorn
Making your own popcorn (unsweetened and unsalted) can provide you with 2.1g of fibre, 0.07g of sugar and just 30 calories per cup. Most of the fibre in popcorn is insoluble, but it also contains some soluble fibre.
You can add some chilli powder, cumin, garlic, or any other spices you enjoy to give you popcorn some extra flavour. You can also add a drizzle of polyunsaturated oils like safflower or flaxseed oil.
3. Air-fried chickpeas
Chickpeas are packed with an impressive 35 grams of soluble fibre in every cup (five grams more than the recommended daily intake), virtually no sugar and as little as 42 calories. They make a fantastic snack when air-fried to a crispy perfection.
Chickpeas absorb flavours beautifully, so you can play around with adding some spices. Due to their high fibre content, pairing them with kale chips or some dried fruit is a good idea to avoid eating too many, which could lead to bloating or other digestive issues.
4. Avocado guacamole
Avocados are rich in soluble fibre. Just half a cup of pureed avocado packs around 7g of fibre and roughly 150 calories. One medium avocado contains around 240 calories. Mix in some salsa, a dash of lime juice, and fresh chopped cilantro for a quick and easy guacamole.
Instead of using tortilla chips for dipping, you can use veggies like carrot sticks, celery, or sliced green or red peppers to avoid preservatives, salt, and extra calories.
5. Spiced, roasted pumpkin seeds
Pumpkin seeds are easy to prepare at home and only contain 1.4g of sugar. They offer a delightfully crunchy snack that’s high in fibre, with 3g per quarter cup and roughly 71 calories.
For an added taste, you can easily roast them in a pan, seasoning them with a sprinkle of smoked paprika, sea salt, and chilli powder. They make a great addition to soups or salads and are perfect for snacking on their own.
6. Air fried apple crisps
A medium apple contains roughly 4g of soluble and insoluble fibre, 19g of sugar and around 90 calories. And apple chips can be a perfect healthy option when you’re craving something sweet.
To prepare them, start by carefully coring and slicing a firm, slightly tart apple variety as thinly as possible. After that, sprinkle some cinnamon on top, and then place the slices in the air fryer until they become crisp and aromatic.
7. Whole grain crackers and nut butter
For a quick snack, grab a jar of almond, peanut, or hazelnut butter and some whole-grain crackers instead of reaching for pre-packaged biscuits.
While all nut butter is rich in fibre, almond butter stands out with nearly double the fibre content of peanut butter per tablespoon. Just remember to watch your portion sizes, as nut butter can be calorie-dense.
8. Rolled porridge oats
A bowl of porridge is a great alternative to supermarket cereals that often contain lots of added sugar. Rolled oats contain no sugar, and a typical bowl with a standard serving of rolled oats cooked in water contains around 150-200 calories.
Oats are an excellent source of soluble fibre, providing 4g in just half a cup. If you can, try making your own with ingredients like raisins, dates, nuts, or chocolate chips.
9. Homemade smoothies
When preparing a smoothie, consider incorporating ingredients that are rich in fibre, like chia seeds, or oats.
Spinach can be a great addition to yoghurt-based smoothies. Smoothies can serve as nutritious high-fibre snacks for children, but keep in mind that excessive fibre can lead to bloating or constipation.
10. Artichoke hearts
You can find cooked artichoke hearts in cans or jars, whole or chopped. They make for an excellent high-fibre snack, providing around 4g of fibre in just half a cup, and contain only 40 calories. With their rich flavour, artichokes are a delicious way to boost your fibre intake throughout the day.
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