Are you constantly snacking during this period of kitchen quarantine? Eating more high fiber snack foods can help!

High Fiber Snack Foods

We’ve all heard that fiber is good for us, yet about 95% of Americans fall way short of fiber goals set by the U.S. Dietary Guidelines. While it seems obvious that fruits, veggies and whole grains are foods to include in a healthy diet, even then, achieving 25 grams per day for women and 38 grams per day for men is a tall order for many. That’s where high fiber convenience foods can really come in handy.

During this time of uncertainly, voluntary quarantines, and government orders to shelter in place, there are many additional challenges to everyday life. Those working from home or homeschooling children are finding constant access to the kitchen an additional roadblock to sticking to a healthy eating pattern. On the flip side, access to food for many is a new barrier due to limited stock in stores and not wanting to venture out in public more than necessary.

When asked for advice about how to navigate this difficult time, I usually suggest focusing on fiber because we know that consuming enough fiber makes it easier to fill up on fewer calories. That’s key in this time of stress eating and increased anxiety over our health and safety. Plus, there is emerging evidence that certain fibers can have a positive effect on mood 🙂

First things first.

We are a nation of dieters. With 72% of our fellow citizens having overweight or obesity, we talk a lot about who is on what diet and how best to lose weight. And while we are currently distracted by other more pressing matters, this reality is not likely to change.

According to the 2019 IFIC Foundation Food and Health Survey, the most popular “diet” people reported following is “clean eating”. While there is no official definition of clean eating, many define it as eating whole, natural, unrefined and unprocessed (or less processed) foods without artificial ingredients or preservatives.

When attempting to hit fiber goals within “clean eating” principles, that means lots of whole foods such as:

Oats:

Research has shown that soluble fiber found in whole grain oats and oat bran can help lower LDL, or the “bad” cholesterol. 3g of soluble fiber in addition to a diet low in saturated fat may reduce the risk of heart disease. One ½ cup serving of old fashioned oats contains 2g of soluble fiber. Dry cereals like Cheerios™ also pack soluble fiber from oats, a 1 cup serving provides 1 gram.

Fruits and veggies:

Not only are fruits and veggies filled with vitamins, minerals, antioxidants and phytochemicals, but they are fab sources of fiber. Raspberries and blackberries are the winners with 8g of fiber per cup- that’s about 1/3 of your daily recommendation as a woman. Raw veggies with hummus, guacamole or tzatziki makes a great snack combo!

Nuts: 

Pair nuts like pistachios, almonds, peanuts or walnuts with fruit for a balanced and filling snack. Chop some to toss into yogurt, oatmeal or a homemade trail mix. Add powdered peanut butter (peanut flour) into smoothies or plain Greek yogurt and don’t forget spreading your favorite nut butter on whole grain bread or a banana. Or whip up some of my PB Banana “Sushi” on a high fiber wrap which is easy enough for the kids to make.

Additional fabulous sources of fiber are whole grains, seeds, beans and other plant based foods like tofu and edamame. And while these are all delicious and nutrient-rich choices, in order to maximize fiber intake, including high fiber snacks in our meal planning is key.

Snacking is a significant part of our eating patterns.

 According to a snacking industry report by Mintel, 95% of US adults snack daily, with over 70% snacking more than once per day. Not only is snacking big business but a way to include more nutritious foods in your day. Since so many of us usually eat on the go; either at work, in the car or on a sports field, packaged and non-perishable snacks are highly desirable.

In response to consumer demand for more healthful snack foods, many food manufacturers are increasing the fiber content of their products either by including dried forms of whole foods such as beans or by adding functional fibers like inulin/chicory root to commonly consumed snacks (Think KIND Bars and Fiber One bars). For a food to be considered “high fiber” by the FDA, it must contain at least 5 grams, or 20% of the daily value.
Are you constantly snacking during this period of #quarantine and #socialdistancing? Choosing high fiber snack foods can help. Check out ideas for fresh and packaged options to satisfy your snack cravings. #prebioticsforinnerhealth… Share on X

Let’s face it, fiber keeps us full. While there are TONS of benefits associated with fiber consumption including reduced risk of diabetes, heart disease, and cancer and improved gut health, the more immediate measurable result is an increase in satiety. Fiber allows us to feel more satisfied on fewer calories which can help with weight loss or to help prevent weight gain. It’s a win-win.

With all the extra snacking going on during this time, let’s make an effort to choose more options that are fiber rich!

 Boost your fiber intake with packaged foods.

I had the privilege of writing an article for Today’s Dietitian Magazine entitled, “High-Fiber Convenience Foods — Can They Bridge the Pervasive Fiber Gap?” where I asked my RD friends to share their most recommended packaged foods that contain at least 5 grams of fiber per serving.

With the current demand for packaged, non-perishable foods increasing, these selections are only a small sampling of available options. Some are supermarket finds, and most are available online for those who prefer to order in. Check it out and let me know if some of your favorites made the list! https://www.todaysdietitian.com/newarchives/0120p20.shtml

High Fiber Convenience Foods- Today’s Dietitian Magazine

Some additional favorites that could not fit into the article include:

Built Bars: My new preferred protein bar because the original (nut free)  flavors have only 110 calories with 15 grams of protein (from whey), 5-6 grams fiber and 5 grams of net carbs. They are also covered in REAL dark chocolate which is unusual in protein bars 🙂  Click here and use discount code LaurenPincusRD for 10% off your order (affiliate link)

Fiber One Brownies: My family has always loved Fiber One brownies. The most recent version is the lowest calorie, lowest sugar yet with 70 calories, 6 grams fiber and 5 grams net carbs. We like all 6 flavors including Chocolate Fudge, Cinnamon Coffee Cake, Birthday Cake, Mint Fudge, Chocolate Chip Cookie and Lemon.

Enlightened Ice Cream: Not portable but these amazingly delicious ‘better for you” ice cream bars are portion controlled and have 100 calories or less with 4-6 grams of fiber and are low in net carbs. There are even dairy free options! 

Please share your own favorite high fiber snack foods so we can all add more to our pantries!!