High Fiber Snacks You Can Find in Most Grocery Stores

Incorporating fiber into your diet is one of the simplest and most effective ways to boost your overall health and well-being. Fiber plays a huge role in maintaining a healthy digestive system, as it helps regulate blood sugar levels, and can also lower cholesterol. Despite its numerous benefits, many people struggle to consume enough fiber daily. The U.S. Department of Agriculture (USDA) recommends that adults should aim for a minimum of 25 grams of fiber per day — but truthfully, most of us fall short of this target.

You don’t have to look far to find delicious, high-fiber snacks that can help you reach your daily fiber goals. Many of these snacks are readily available at your local grocery store, making it easy to add a fiber boost to your diet. Here’s a roundup of some of the best high-fiber snacks that are both tasty and convenient. 

Note: All nutritional facts mentioned in this article are sourced from the USDA official website

1. Almonds

Almonds are a powerhouse snack, packed with fiber, healthy fats, and protein. They’re not only great for curbing hunger but also for providing a steady stream of energy throughout the day. Almonds are typically harvested in the late summer to early fall, but they’re available year-round in most grocery stores. A 100-gram serving of raw almonds contains an impressive 10.8 grams of fiber, making them an excellent choice for a quick, healthy on-the-go snack.

2. Apples

Apples are a classic, crunchy snack that’s both nutritious and satisfying. Rich in fiber, particularly when eaten with the skin, apples help keep you full and your digestive system running smoothly. They’re in season during the fall, but like almonds, you can find them any time of the year. A cup of sliced apples with the skin on (weighing approximately 110 grams) provides 2.62 grams of fiber per serving. To maximize the fiber content, be sure to munch on your apples with the skin intact.

3. Avocados

Avocados are not just trendy — they’re also incredibly nutritious. This creamy fruit is packed with heart-healthy fats, vitamins, and, of course: fiber. Avocados are typically in season during the spring and summer months, but they’re available all year in most grocery stores. A cup of sliced avocado (weighing roughly 140 grams) delivers a substantial 9.78 grams of fiber, making it one of the richest sources of fiber! So next time you’re thinking about that homemade avocado toast or guacamole, the answer is yes.

4. Blackberries

Blackberries are a delicious way to enjoy a fiber-rich snack. These juicy berries are packed with antioxidants, vitamins, and fiber, making them a great choice for a snack or a topping for yogurt or oatmeal. Blackberries are in season during the summer, but they’re often available year-round in the frozen section of most groceries. One cup of raw blackberries offers 7.63 grams of fiber, helping you stay on track with your daily intake!

5. Edamame

Edamame is a popular snack that’s both tasty and nutritious. These little green beans are not only high in fiber but also provide a good amount of protein, making them an excellent snack choice. Edamame is typically in season during the summer and fall, but you can find them frozen at most grocery stores any time of year. It’s also a commonly served appetizer at Japanese restaurants. A cup of cooked edamame packs 8 grams of fiber, making it a satisfying and healthy snack.

6. Oats

Oats are a versatile and hearty snack option that’s easy to incorporate into your diet. Whether you enjoy them as oatmeal, in a smoothie, or as an ingredient in baked goods, oats are a great source of soluble fiber, which is known for its heart-healthy benefits. A 100-gram serving of whole grain steel-cut oats contains 12 grams of fiber — almost half of the USDA’s daily recommended intake — which is why it’s a great breakfast staple to get your fiber intake crossed off first thing in the morning.

7. Pears

Pears are another fiber-rich fruit that’s both delicious and good for you. Like apples, pears should be eaten with the skin on to maximize their fiber content. Pears are typically in season from late summer through the fall. A cup of sliced pears with the skin on (about 140 grams) contains 4.34 grams of fiber, making them a great addition to your daily diet.

8. Popcorn

Popcorn is a surprisingly healthy snack when prepared the right way. As a whole grain, popcorn is naturally high in fiber, and it’s a great option for when you’re craving something crunchy. However, be mindful of the toppings, as adding too much butter or salt can turn this healthy snack into a less healthy option. Four cups of air-popped popcorn with no added salt or butter contains 4.64 grams of fiber, making it a guilt-free snack you can enjoy anytime!

9. Raspberries

Raspberries — which are typically in season during the summer months — are not only delicious but also one of the highest-fiber fruits you can find. These vibrant berries are packed with vitamins and antioxidants, making them a fantastic addition to any snack or meal. Just 20 raspberries (weighing approximately 40 grams) provide 2.48 grams of fiber, making them a small but mighty snack option.

10. Sweet Potatoes

Sweet potatoes are a nutrient-dense, fiber-rich root vegetable that’s both versatile and delicious. An excellent addition to your diet, sweet potatoes are typically in season during the fall and winter. A 100-gram serving of raw sweet potatoes without the skin contains 4.44 grams of fiber, but it’s even higher if you leave the skin on.