8 delicious, gut-friendly snacks that registered dietitians love

Sorry, high-protein everything—we’re all about fiber right now. Why? The nutrient found in foods like fruits, vegetables, beans, and grains, has been linked a whole slew of health benefits from more regular digestion to promoting the health of your gut microbiome. Hell, it can even improve your skin. And unlike protein, most of us aren’t getting enough of it in our diets.

That’s where high-fiber snacks come in. They can help you more easily meet your daily fiber quota without feeling like you have to load up all at one meal and risk gastrointestinal distress.

Speaking of gut health, here’s the 101 on the topic straight from a dietitian: 

“Since the standard recommendation of 25 grams for women and 30 grams for men is just an average, it’s helpful to know that the real recommendation is a minimum 14 grams for every 1000 calories consumed,” says Kelly Jones, MS, RD, CSSD, LDN. Adding in fiber to snacks—at least four grams per serving, she says—is an easy way to make sure you’re getting enough each day.

But instead of scouring labels all day at the grocery store, we asked a few dietitians to share some of their favorite high-fiber snacks. These picks are sure to keep you and your gut happy.

Keep reading for the best high-fiber snacks for optimal gut health.

1. Enlightened Bada Bean Bada Boom Crunchy Broad Beans ($22 for 24)

Fiber: 5 grams per serving

These are delicious, crunchy broad beans that provide 20 percent of your recommended daily fiber intake in one serving. They’re available in a variety of flavors to suit any palate, from sweet sriracha to mesquite barbecue. “In addition to being a source of protein and iron, legumes are shown to have prebiotic effects on the gut while also helping enhance the feeling of fullness, so fitting them in at snacks is a great way to help enhance gut health and nutrient intake,” says Jones.

2. Made by Nature Veggie Pops Salt and Pepper Supersnacks ($30 for six)

Fiber: 4 grams per serving

A great snack to pack in gut-healthy fiber plus a serving of veggies, you’ll want to stock up on these and stash in your bag during the day. “Seven little pieces provide four grams of fiber that come from vegetables, seeds, and nuts, so you get a variety of fiber and carbohydrate sources to promote diversity in gut bacteria,” says Jones.

3. Clif Cinnamon Almond Energy Granola ($12 for three)

Fiber: 4 grams per serving

Granola can often be packed with secret sugar (the betrayal!) but Jones likes this option from Clif if you’re craving a crunchy snack. “This one is made with hearty clusters of delicious and nutritious ingredients like oats, almonds, seeds, and cinnamon,” she says. Plus, it has four grams of fiber and eight grams of plant-based protein—ensuring you’ll be nice and full until your next meal.

4. Mamma Chia Squeeze Organic Vitality Pouches in Blackberry Bliss ($20 for 16)

Fiber: 4 grams per serving

If you like chia pudding, you’ll love this on-the-go version from Mamma Chia. Thanks to the chia seeds, you’ll get lots of soluble fiber and brain-healthy omega-3 fatty acids in each serving, along with a small amount of protein. “These flavorful pouches have no added sugar or artificial sweeteners, which is also important for gut health as sugar and artificial sweeteners feed bad bacteria, which can cause inflammation and hunger,” adds Gabrielle McGrath, MS, RD, LDN, a dietitian for Baze.

5. Biena Sea Salt Chickpea Snacks ($19 for 10)

Fiber: 8 grams per serving

We’re calling chickpeas as one of the biggest food trends of 2020; get in on it now with these OG crunchy chickpea snacks that are super high in fiber. “One pack of these easily portable and delicious snacks provides you with 32 percent of your recommended daily fiber intake,” says McGrath. Not too shabby!

6. RxBars in Mixed Berry ($18 for 12)

Fiber: 5 grams per serving

“The first ingredient in these bars is dates, meaning they carry the most weight in this product,” says McGrath. “Dates are rich in phytonutrients and soluble fiber. Soluble fiber aids in regulating bowel movements creating a clean, healthy gut.” says McGrath. What’s more, these have a whopping 12 grams of protein to keep you going strong throughout the day.

7. Beanitos Nacho Nation Chips ($25 for six bags)

Fiber: 4 grams per serving

A legit healthy chip that just tastes like a chip? Priceless. “The fiber and protein come from whole beans, which is a healthy twist on a traditional chip,” says McGrath. Not only do beans improve gut health and cholesterol levels, but they also promote balanced gut bacteria. Pair it with hummus for an extra dose of protein and fiber, or with guacamole and salsa for antioxidants and healthy fats.

8. Pressed by KIND Strawberry Apple Chia Fruit Bars ($11 for 12)

Fiber: 4 grams per serving

Along with fiber-packed chia seeds, these sweet bars are made with whole fruit, including strawberries. “Preliminary research out of the University of Massachusetts found that inflammation of the intestines was reduced and gut health improved in mice with inflammatory bowel conditions when they ate the equivalent of 3/4 cup of strawberries per day,” says McGrath. This likely is thanks to the fiber and phytochemicals found in the berries.

Looking for more delicious snack options? Check out these healthy, minimally processed snacks. And if you’re planning for holiday travel, check out these road trip-friendly options.