Women Are Missing Out: The Shocking Fiber Deficiency That's Hurting Your Health—8 Snacks to the Rescue!

Despite our technological advancements in wellness—from apps that meticulously track workouts and sleep patterns to convenient, protein-packed meals—one crucial health component continues to elude many Americans: an adequate intake of fiber. According to the National Health Service (NHS), adults should aim for around 30 grams of fiber per day, yet most individuals fall short, averaging only about 20 grams. This deficit can significantly impact digestive health and overall well-being.

Registered dietitian Ro Huntriss, founder of Fertility Dietitian UK, emphasizes the multiple benefits of fiber. “Fiber influences our health in several ways. It supports good digestive health, helps regulate bowel movements, and contributes to a diverse gut microbiome—something we know plays a role in many aspects of our health, including immune function, hormonal balance, and even mood,” she explains. Additionally, fiber is vital for cardiometabolic health, aiding in blood sugar regulation and supporting healthy cholesterol levels.

Research indicates that adequate fiber consumption is linked to a lower risk of serious health issues, including heart disease, stroke, type 2 diabetes, and bowel cancer. Despite this knowledge, many Americans struggle to incorporate enough fiber-rich foods into their diets. Huntriss attributes this shortfall to the typical Western diet, which often skews low in fiber. “As a population, we tend to eat fewer fruits, vegetables, legumes, and whole grains than recommended, while consuming more low-fiber, ultra-processed foods,” she notes.

Several factors contribute to this challenge. Many people prioritize the convenience and taste of processed options, while whole, fiber-rich foods often require more time to prepare. There is also a widespread lack of awareness about what a healthy fiber intake looks like and how far many individuals are from meeting those goals.

If you find it difficult to fill your plate with fiber at mealtimes, there’s no need to panic. Nutritionist Jenna Hope suggests that high-fiber snacking can be an effective strategy for increasing your fiber consumption. However, she stresses the importance of choosing whole foods over ultra-processed snacks that have added fiber. By definition, a high-fiber snack contains at least 6 grams of fiber per 100 grams or 3 grams per 100 calories.

8 of the Best High-Fiber Snacks

To help you boost your fiber intake, here are some top recommendations from nutrition experts:

1. Toast

Consider topping a slice of seeded sourdough (which contains about 2.3 grams of fiber per slice) with 15 grams of chunky peanut butter and a teaspoon of flax seeds for a tasty between-meal snack. If peanut butter doesn’t appeal, try half an avocado on your toast, which can provide an additional 3-7 grams of fiber, depending on size.

2. Kiwi

A daily kiwi or two can also boost your fiber intake. Each kiwi offers about 2 grams of fiber (more if you eat the skin), making it an ideal fiber fix after lunch or dinner.

3. Greek Yogurt

While Greek yogurt is not high in fiber on its own, it serves as an excellent base for a fiber-rich snack. Add 80 grams of berries (like raspberries, which provide about 6 grams of fiber) and 20 grams of flax seeds (adding another 5 grams of fiber) to maximize fiber content.

4. Roasted Chickpeas

A small handful of roasted chickpeas can deliver about 5 grams of fiber. Products like Brave roasted chickpeas come in various flavors and provide 4-5 grams of fiber per serving, making them a convenient and tasty choice.

5. Chia Seed Pudding

If you're falling short on fiber, a chia seed pudding can be a great solution, offering around 8-10 grams of fiber from just 2 tablespoons of chia seeds. Try a GP-approved recipe to make this fiber-rich snack.

6. Fresh Coconut

Fresh coconut is another delicious option, with about 4 grams of fiber in a 40-gram serving. Pair it with yogurt and berries for a satisfying afternoon snack.

7. Propercorn Sea Salted Popcorn

If you need a quick snack while at your desk, Propercorn’s Sea Salted Popcorn is a great option, containing 2.2 grams of fiber per 20-gram bag.

8. Apple

Don’t underestimate the classic apple, which offers about 4 grams of fiber in a large fruit. Pair it with a spoonful of nut butter to add healthy fats and enhance the nutritional profile.

As the focus on health and wellness continues to grow, it’s essential to pay attention to fiber intake. By incorporating these high-fiber snacks into your daily routine, you can improve digestive health and significantly enhance your overall well-being. Remember, achieving that 30 grams of fiber a day goal is not just a dietary recommendation; it's a pathway to a healthier you.