Fiber is an essential nutrient that helps regulate digestion, maintain a healthy weight, and reduce the risk of chronic diseases. For optimal health, adults should aim for 25-30 grams of fiber per day.

Eating fiber-rich snacks during the day can help you reach your daily target and keep you feeling fuller for longer. Here are 15 delicious snacks that are not only nutritious but also packed with fiber:.

1. Apple Slices with Peanut Butter

Apples are a great source of fiber, while peanut butter adds protein and healthy fats to this classic snack. Slice up an apple and dip it into a tablespoon of peanut butter for a satisfying and flavorful snack.

2. Roasted Chickpeas

Roasted chickpeas are a crunchy and savory snack that pack a fiber and protein punch. Rinse and drain a can of chickpeas, toss them with a tablespoon of olive oil and spices of your choice, and roast them in the oven for 30-40 minutes or until crispy.

3. Greek Yogurt with Berries

Greek yogurt is loaded with protein and calcium, while berries add fiber and antioxidants. Mix a cup of non-fat Greek yogurt with a cup of mixed berries for a nutritious and delicious snack that will keep you full for hours.

4. Banana-Oat-Chocolate Chip Cookies

These homemade cookies are a fiber-rich twist on a classic treat. Mash two ripe bananas and mix them with a cup of oats and a 1/4 cup of dark chocolate chips. Bake the dough in the oven at 350 degrees for 15 minutes for a sweet and satisfying snack.

5. Avocado Toast

Avocado toast is a popular and nutritious snack that is low in saturated fat and high in fiber. Toast a slice of whole-grain bread and top it with smashed avocado, red pepper flakes, and a squeeze of lime juice for a healthy and filling snack.

6. Carrot Sticks with Hummus

Carrots are an excellent source of fiber and beta-carotene, while hummus adds protein, healthy fats, and flavor to this snack.

Slice up a few carrots and dip them into a few tablespoons of hummus for a savory snack that will keep you full and satisfied.

7. Popcorn

Popcorn is a whole-grain snack that is low in calories and high in fiber. Air-pop a cup of popcorn kernels and season with a sprinkle of nutritional yeast or cinnamon and honey for a crunchy and delicious snack that you can enjoy anytime.

8. Berry-Flaxseed Smoothie

This smoothie is a fiber-rich and refreshing snack that is perfect for hot summer days. Blend a cup of non-fat Greek yogurt, a cup of mixed berries, a tablespoon of flaxseed, and a few drops of honey until smooth and creamy.

Pour the mixture into a glass and enjoy!.

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9. Edamame

Edamame is a soybean snack that is rich in fiber, protein, and healthy fats. Boil a cup of edamame pods for five minutes, sprinkle them with sea salt, and enjoy as a nutrient-dense and satisfying snack.

10. Dark Chocolate

Dark chocolate is not only delicious but also packed with fiber and antioxidants. Opt for a high-quality 70-85% dark chocolate bar that is low in sugar and high in cocoa content for a sweet treat that is also good for your health.

11. Cauliflower Buffalo Bites

These cauliflower bites are a low-carb and high-fiber alternative to buffalo wings.

Cut a head of cauliflower into florets, dip them into a mixture of almond flour, hot sauce, and spices, and bake them in the oven at 400 degrees for 20-25 minutes or until crispy and golden.

12. Chia Pudding with Strawberries

Chia pudding is a fiber and protein-rich snack that is also low in sugar and calories. Mix a cup of almond milk with two tablespoons of chia seeds and a tablespoon of honey, and refrigerate for at least an hour.

Serve the pudding in a bowl and top it with fresh strawberries for a nutritious and tasty snack that will keep you full and energized.

13. Grilled Eggplant Roll-Ups

These eggplant roll-ups are a fiber-rich and flavorful snack that is also low in calories and carbs. Thinly slice a large eggplant and grill the slices for a few minutes on each side.

Top each slice with a tablespoon of ricotta cheese, a few spinach leaves, and a sprinkle of dried oregano. Roll up the slices and enjoy!.

14. Trail Mix

Trail mix is a portable and nutritious snack that is perfect for busy days. Mix a cup of unsalted nuts with a cup of dried fruit and a tablespoon of dark chocolate chips for a filling and tasty snack that is also packed with fiber and healthy fats.

15. Sliced Bell Peppers with Guacamole

Bell peppers are a crunchy and nutrient-dense snack that is full of fiber, vitamin C, and antioxidants.

Slice up a few bell peppers and dip them into a few tablespoons of guacamole for a savory and satisfying snack that will keep you feeling full and energized.