Skip to content

The Best High-Fiber Snacks for Weight Loss, According to a Dietitian

Melt unhealthy belly fat with these tasty high-fiber foods.
FACT CHECKED BY Olivia Tarantino

When you're trying to lose weight, incorporating high-fiber snacks into your diet can be a game-changer. Fiber is essential for a healthy diet, aiding in weight loss by helping you feel full, thus reducing overall food intake.

Fiber is the real MVP. It decreases your risk of developing diabetes, certain forms of cancer, and heart disease, according to the Mayo Clinic. It also supports bowel regularity and fuels your body. Adding fiber to your diet feeds your microbiome, creating short-chain fatty acids that provide energy for your cells. As if it didn't already earn five gold stars, fiber also keeps your weight down by providing you with a "full" feeling, so you may be inclined not to eat as much.

The Dietary Guidelines for Americans recommends 28 grams of fiber per day. The great news is that adding high-fiber snacks can help you reach that goal. For example, one medium-sized apple equals 3.3 grams of fiber, and one cup of broccoli contains 5 grams. Beans are chock-full of fiber; one cup provides a whopping 15 grams! There are also plenty of other high-fiber foods you can eat.

Eat These Fruits To Get Rid of Abdominal Fat, Expert Says

What are the best high-fiber snacks for weight loss?

Eat This, Not That! chatted with Lauren Manaker, MS, RDN, LD, CLEC, an award-winning registered dietitian, book author, and recipe developer who sits on our Medical Expert Board, and shares the five best high-fiber snacks for weight loss. She stresses, "Along with fiber, eating healthy fats and protein can help accomplish similar goals."

Here are extremely beneficial high-fiber snacks to stock up on ASAP.

Frozen chocolate-covered raspberries (8 grams)

frozen chocolate covered raspberries

Fiber per 1 cup raspberries: 8 grams (29% DV)

Raspberries provide macronutrients and antioxidants. Manaker suggests incorporating raspberries into your regular eating rotation, as this sweet-tart fruit is naturally chock-full of fiber, along with macronutrients and antioxidants.

Avocado crackers (6.77 grams)

avocado crackers

Fiber per 1/2 avocado: 6.75 grams (24% DV)

Adding fruit to your diet is another great idea, and Manaker tells us, "Avocados are a low-carb fruit that contains fiber and a slew of key micronutrients. Avocados are also a source of healthy fats, which can help make people feel satisfied, too."

Pear & cheese (5.5 grams)

brie cheese pears

Fiber per medium pear: 5.52 grams (20% DV)

Pears have a high H2O content, so you'll want to add this fruit to your shopping list for sure. (Just keep the skin on!) "[Pears] are a powerhouse when it comes to fiber. Pears also have a high water content and are low in calories, making it a perfect food to include in a diet that is focused on losing belly fat," Manaker advises.

Marinated artichoke hearts (6.6 grams)

marinated artichoke hearts

Fiber per 4 artichoke hearts: 6.6 grams (24% DV)

Add some artichokes to your next salad or enjoy them for a quick, easy snack. Manaker points out, "These natural beauties are a source of fiber that is easy to include in any weight loss diet." Plus, they're quite tasty—especially when you're whipping up some veggie tacos for lunch or dinner!

Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa