9 High-Fiber Snacks on Amazon That Registered Dietitians Recommend To Keep *Things* Moving

By now, we know that fiber is a magic. For starters, it boosts gut health and stimulates your bowel movements to give you the oomph you need to keep things moving. Eating more fiber can also reduce cholesterol and help to fight chronic disease, says Brigitte Zeitlin, MPH, RD, a registered dietitian and founder of BZ Nutrition. It’s so good for you, experts recommended a daily intake of 21-38 of grams per day, depending on your age. That’s where snacks come in—a few handfuls of certain nuts or crackers can sneak in some additional fiber while you munch.

When looking for your next high-fiber snack, Lauren Manaker, MS, RDN, LD, a Charleston-based registered dietitian, recommends snacks with at least three grams of fiber per serving. “To be considered a good source of fiber, a food must provide 10 percent of the daily value of this nutrient,” says Manaker. Since the daily value of fiber is 28 grams per day, 10 percent would be 2.8 grams (three, if you round up.) “Of course, if a food contains more than three grams of fiber, that is even better,” Manaker adds.

Rather than scouring the nutrition labels on your next grocery store haul, we’ve done the hard work for you. From Lupini beans to pitted dates, scroll down to find RD-approved snacks with fiber you can buy on Amazon you can trust.

Add these high-fiber snacks to your Amazon cart

Brami, Simply Pickled Lupini Beans Snack (Pack of 8) — $25.00

Fiber: 7 g/serving

I scream. You scream. We all scream for… beans! While not ice cream, this Lupini bean snack will still have you jumping for joy with how tasty it is. It’s seasoned with sea salt and vinegar, and delivers 7 grams of fiber per serving. Eat it alone or on top of salad for some crunch action. Plus, it’s one of our all-time favorite healthy salty snacks.

Hippeas, Organic Chickpea Puffs (Pack of 18) — $22.00

Fiber: 3 g/serving

Hippeas’ Organic Chickpea Puffs come highly recommended by Manaker. They’re, “naturally loaded with fiber because they are made with chickpeas,” clocking in at three grams per serving, Manaker says. Beyond being a crunchy delight, these puffs are loaded with four grams of protein, too. Bonus? They’re gluten-free, vegan, and kosher.

Enlightened, Bada Bean Bada Boom Broad Beans (Pack of 3) — $13.00

Fiber: 5 g/serving

If you’re looking for a crunchy snack on the go, Zeitlin recommends Bada Bean Bada Boom. They’re, “another bean-based snack that brings that fiber-protein punch,” serving five grams of fiber per serving, she explains. Even more: They come in other flavors like sweet sriracha , mesquite BBQ, and sweet onion + mustard.

Joolies, Organic Medjool Dates (Pack of 8) — $14.00

Fiber: 3 g/serving

While tiny, these pitted dates pack a punch when it comes to fiber. Each pack comes with three dates, two of which delivers three grams of fiber. They’re packaged in a small box, making them great for snacking. “I love stuffing these dates with some natural nut butter and topping them with a few chocolate chips for the ultimately satisfying treat that is packed with antioxidants, vitamins, minerals, and of course, fiber,” Manaker says.

Wonderful Pistachios, Sea Salt & Vinegar — $10.00

Fiber: 3 g/serving

These pistachios are Manaker’s go-to snack whenever she’s craving some salt but wants to pack some protein. Each serving contains three grams of fiber. “Plus, they provide six grams of plant protein per serving that help fuel your body with essential amino acids,” Manaker adds. Since they’ve been de-shelled, they’re easy to eat and ideal for snacking.

That's it, Apple + Mango Bars (Pack of 12) — $20.00

Fiber: 3 g/serving

You’ll only find two ingredients in these granola bars–apples and mangoes–which is why it’s frequently added to Manaker’s grocery list. “These bars are made with only real fruit with no added sugar,” says Manaker. Each bar contains three grams of fiber per serving and is shelf stable, “making eating fruit on-the-go super easy to do.”

Nature's Bakery, Organic Raspberry Fig Bars (Pack of 12) — $1.00

Fiber: 3 g/serving

Stock up on these convenient snacking bars from Nature’s Bakery which have three grams of fiber in each bar. They’re baked with only the best ingredients, including hearty whole wheat, sweet figs, and juicy raspberry jam. Their “on-the-go” design makes them easy for fitting in fiber when you don’t have time to sit down for a whole meal.

Mary's, Super Seed Crackers — $8.00

Fiber: 3 g/serving

Made of quinoa, brown rice, pumpkin seeds, flax, and poppy seeds, Mary’s Super Seed Crackers contain all of the ingredients for a gut-healthy snack. Each serving has three grams of fiber and five grams of protein, “and they dip beautifully into salsa, hummus, or guac,” says Zeitlin.

A Dozen Cousins, Cuban Black Beans (Pack of 6) — $25.00

Fiber: 4 g/serving

Packed with 4 grams of dietary fiber, these Cuban Black Beans are filling as they’re delicious. Slow-simmered with onions, green peppers, and garlic, these flavors will have you feeling like you’ve been transported to Cuba. Pair with rice to enjoy their soft and creamy texture.

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