Did you know snacking could be your secret weapon for a healthier gut? According to Emily Leeming, a dietitian and gut-microbiome researcher at King’s College London, boosting your daily fiber intake through snacks can significantly improve your digestive health.
Fiber isn’t just the latest health trend; it’s the backbone of a thriving gut microbiome, according to GoodRx. These trillions of tiny microorganisms play a pivotal role in everything from immune function to mental health. And with most Americans falling short of the recommended 25-30 grams of daily fiber, strategic snacking could help bridge this nutritional gap.
“Just having some snacks that are more healthy and easily available really helps,” Leeming told Business Insider. “I really focus on things that are easy and simple that you just don’t have to do lots of mental logistics to kind of make happen.”
Here are four high-fiber snacks from Leeming to add to your diet. These snacks not only satisfy cravings but also support the beneficial bacteria that keep your body balanced.
Fresh and dried fruit
Berries, in particular, pack a powerful fiber punch, offering up to 8 grams per cup. Leeming suggests keeping a mix of fresh berries and dried fruits like apricots on hand for convenient snacking.
Nuts
Whether it’s almonds, walnuts or pistachios, nuts provide an impressive 7-9 grams of fiber per 100 grams, along with heart-healthy fats and plant protein. Leeming recommends keeping a jar of mixed nuts in visible, easy-to-reach places, “The things that I want to eat more of, I keep in my line of sight. That just visually prompts you to go for them as a first step,” she said.
Veggies and dip
The combination of vegetables, chickpeas in hummus and avocado in guacamole provides multiple sources of beneficial fiber.
Dark chocolate
For those craving something sweet, dark chocolate is surprisingly high in fiber, containing about 11 grams per 100 grams. Leeming suggests enjoying a few squares of 85% dark chocolate, perhaps paired with some fruit, as a satisfying way to contribute to your daily fiber goals while also benefiting from chocolate’s antioxidant properties.
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