The dietitists share their favorite snacks with high fiber content for a healthier diet – there is the Top 7

Fiber is an essential food nutrient for heart health, metabolism, healthy digestion, and more. But most people don’t have enough fibers. Fortunately, incorporating more snacks and high food in your day is a simple way to increase your contribution.

So how many fibers should you consume per day? Here is what is recommended:

• Women aged 19 to 50 consume at least 25 grams of fiber per day
• Women aged 51 and over should consume at least 21 grams of fiber per day
• Men aged 19 to 50 should consume at least 38 grams of fiber per day
• Men aged 51 and over should consume at least 30 grams of fiber per day.

If you are looking for a snack, here are seven delicious fiber snack options that registered dietitists really eat to help you reach your daily fiber intake.

• Fiber content: 5 grams of fiber per third cup
• Why it’s great: “The combination of plant fibers and proteins helps promote fullness and regular energy”, Keri Gans, MS, RDN, author of The small change regimeand podcast host of The Keri report, said Health. “It is stable, portable and perfect for snacks on the go.”
• For advice: Gans says that this snack is ideal for staying in your handbag, car or office drawer for a snack rich in fiber and protein rich when you are on the go.

• Fiber content: 6 grams of fibers per 1 medium apple and 1 tablespoon of peanut butter
• Why it’s great: “This classic snack supplies fibers from the healthy fruits and fats of peanut butter,” said Gans. “It is a simple and satisfactory treat that can help brake hunger between meals.”
• For advice: “It is easy to decide at home for a quick and nourishing snack; you can also exchange in a pear, in season, for additional fibers and variety,” said Gans.

• Fiber content: 8.5 grams of fiber per portion
• Why it’s great: “This snack is so versatile – I throw the raw or remaining vegetables that I have in the refrigerator,” said Dina Aronson, MS, RDN, nutritionist and well -being consultant Health. “Houmous is full of vegetable proteins from chickpeas and healthy fats from Tahini sesame, and goes beautifully with a tortilla rich in fiber (or flat bread) and vegetables.”
• For advice: “I like to press the additional lemon juice for flavor and vitamin C, which helps the body absorb iron of chickpeas and green vegetables,” said Aronson.

• Fiber content: 8 grams per portion
• Why it’s great: “This snack satisfies a sweet desire without a single gram of added sugar, and keeps me full before my next meal,” said Aronson.
• For advice: “Linen seeds are an easy way to sneak in these omega-3 hard to be instead, and the gruel is pre-ported and warms in no time,” said Aronson.

• Fiber content: 10.5 grams of fiber per bowl
• Why it’s great: “This is my salty combo: half a cup of cottage cheese 2% associated with supplements rich in fibers like 1 tablespoon of chia seeds, a quarter of a puree, and something crunchy such as 1 cup of carrots or crackers rich in fiber,” said Samina Kalloo, RDN, CDN and founder Kalloo, RDN, CDN and Fondat Health.
• For advice: “One of my reference strategies is to have a snack rich in fiber between breakfast and lunch to get me power and concentrate – and help prevent insane pasture that can occur when your office is a few steps from the kitchen,” said Kalloo. “Planning snacks and upcoming meals makes a big difference.”

• Fiber content: 17 grams of fiber per portion
• Why it’s great: “Chia Pudding is one of my favorite preparation snacks,” said Kalloo. “I combine 3 tablespoons of chia seeds with 1 cup of unwell vanilla almond milk, plus a pinch of cinnamon and vanilla extract for the flavor. After the mixture, I let it stand in the refrigerator for at least two hours or overnight. When ready to eat, I surmount it with a cup of half of bays or banana slices. ”
• For advice: “One way of making sure that my snacks are filled with fibers is to prepare the components in advance – it’s a simple strategy that helps me to stay consistent during the loaded weeks as a working mom,” said Kalloo. “”

• Fiber content: 6 grams of fiber per 1 cup of slices
• Why it’s great: “”The jicama can be great alone, but try to add a lemon juice and tajin spritz for an additional boost of flavor, “said Kayla Farrell, RDN at Fresh Communications, said Health.
• For advice: “Jicama’s slightly sweet flavor makes her versatile for sweet and savory agreements,” said Farrell. “Try to dip it in a nut butter or a houmous. Consider it as an alternative of root vegetables with apple slices or celery sticks, but with more fibers.”

Whole grains with fiber -rich fruit such as apples, fiber -rich snacks are a great way to help you reach your recommended daily fiber intake.

Fiber is an essential nutrient for heart health, digestion and metabolism, so make an effort to add fiber -rich foods at each snack and meals to support your overall health.