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Increase your fiber intake with these on-the-go selections. High-fiber snacks not only keep you feeling full and energized, but they also provide food for good gut bacteria and can help regulate blood sugar levels. In this guide, we’ll explore the importance of fiber, how to know you’re getting enough and what are the best sources to increase your fiber intake. This also includes some great alternatives to Fiber One bars. These the top 10 high-fiber snacks that are not only nutritious but also easy to grab and go. This list makes it easier than ever to incorporate more fiber into your diet.

Related: The complete guide to travel snacks

Why fiber is important:

Fiber helps stabilize blood sugar, which can prevent energy crashes and mood swings during stressful days. It supports gut health—and since the gut and brain are deeply connected, this can improve mental clarity and emotional resilience. A fiber-rich diet also promotes steady digestion, reducing physical stress on the body that can amplify anxiety.

How much fiber do I need?

According to the Institute of Medicine:

• Women (ages 19–50): 25 grams/day
• Women (51+): 21 grams/day
• Men (ages 19–50): 38 grams/day
• Men (51+): 30 grams/day

The difference in needs comes down to body size and caloric intake—men generally eat more, so they need more fiber to support digestion and metabolism.

How do I know if I need more fiber?

Track Your Food Intake:
Use an app like Cronometer, MyFitnessPal, or Macrosfirst to log your meals for a few days and check your average fiber intake.

Chronometer can be an awesome tool if you’re wanting to learn which nutrients exactly are in your food and if you’re regularly consuming low amount of a specific nutrient.

Watch for These Signs You Might Be Low in Fiber:

• Irregular or difficult bowel movements
• Constant hunger or blood sugar crashes
• Elevated cholesterol levels (fiber helps to shuttle cholesterol out of the body!)
• Feeling sluggish or having poor gut health (bloating, gas, etc.)

Related: How to improve your gut health

Which fiber makes you poop?

Insoluble fiber is the type of fiber that helps you poop. Insoluble means that it does not dissolve in water. It adds bulk to your stool and speeds up movement through the digestive tract, making it especially helpful for relieving constipation.

• Sources of insoluble fiber include: whole wheat, bran, vegetables (like carrots, zucchini, and leafy greens), and nuts.

Can fiber make you constipated?

Yes, fiber can make you constipated—but usually only if:

1. You suddenly increase fiber without increasing water intake.
2. You eat mostly soluble fiber without enough insoluble fiber.
3. Your gut is imbalanced or sluggish (as in IBS or slow motility).

Soluble fiber absorbs water and forms a gel, which helps slow digestion and can firm up loose stools. In excess or without enough hydration, it can cause bloating and constipation in some people.

• Sources of soluble fiber include: oats, beans, apples, chia seeds, and flaxseeds.

If you’re looking to increase your fiber intake, do it gradually, and make sure to drink more water. Sudden increases can cause bloating or discomfort.

Related: How to avoid vacation constipation

Are fiber supplements good for you?

They could be, but not for everyone. Anyone with previous history of digestive issues should only be starting a fiber supplement if necessary and very slowly. Fiber may increase or exasperate digestive symptoms and lead to more things like bloat or gas etc.

Also, some fiber supplements can be full of other unnecessary ingredients-even food color!!

If you’re looking to increase your fiber intake, these high fiber snacks are the best way to start. Food first is always the best and safest form of medicine.

That being said, pure and clean fiber supplements like psyllium husk could be an alternative if adding more food based fiber isn’t working alone.

Can fiber help anxiety and depression?

Yes, the gut is known as the second brain because if it’s heavy influence on mental performance and conditions like anxiety or depression. Fiber improves mental health by:

Feeds Beneficial Gut Bacteria (Prebiotic Effect)

• How it works: Certain types of fiber (especially soluble and fermentable fiber) act as prebiotics, feeding the good bacteria in your gut.

Read more here: Poor gut health and anxiety: The surprising connection

Reduces Inflammation

• How it works: SCFAs produced from fiber fermentation have anti-inflammatory effects in the gut and beyond.

Stabilizes Blood Sugar

• How it works: Fiber slows digestion and glucose absorption, preventing energy crashes and sugar spikes.

Related: How to know if you’re a stressed out sugar burner

What are high fiber snacks?

High fiber snacks are foods that are simple to grab or prepare. These snacks would have more than 2 grams of fiber per serving. These snacks in addition to balanced meals throughout the day should add up to your personal need and requirement.

Are Fiber One bars healthy?

Fiber One uses ingredients like corn syrup, and vegetable oils created a low quality fiber bar. These bars have about 10g of sugar a piece. 10g of sugar or more is a dessert in my opinion. Many people may be eating these believing they’re making a healthy choice. When in reality, they’re choosing a fiber filled candy bar that’ll spike sugar and increase inflammation and oxidative stress on the body.

What are the best high fiber bars?

Check out these as an alternative to Fiber One bars:

1. RXBAR® Protein Bar – Peanut Butter

• Fiber: 4g
• Added Sugar: 0g
• Ingredients: Dates, peanuts, egg white, peanut flour, natural flavors, sea salt

2. Larabar® Original – Apple Pie

• Fiber: 4g
• Added Sugar: 0g (only natural sugar from fruit)
• Ingredients: Dates, almonds, apples, walnuts, raisins, cinnamon.

3. Thunderbird Real Food Bar – Hazelnut Coffee Maca

• Fiber: 5g
• Added Sugar: 0g
• Ingredients: Dates, hazelnuts, almonds, coffee beans, cacao, maca root, sea salt

4. That’s It® Fruit + Veggie Bar – Fig + Apple

• Fiber: 3g
• Added Sugar: 0g
• Ingredients: Apples, figs

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Now that we’ve gotten all of the questions out of the way, let’s talk about what are the best high fiber snacks on the go using whole food sources.

What are good high fiber snacks?

1. Fruits with skin

Fruits with skin are excellent sources of dietary fiber, which plays a crucial role in digestive health. The skin often contains a significant portion of the fruit’s fiber content, helping to promote regularity and prevent constipation. Fruits like apples, pears, and berries are not only delicious but also pack a powerful fiber punch, making them a smart choice for snacking and enhancing overall nutrition. Hand held fruits are also specifically convenient for on-the-go.

2. Kale chips

Kale chips are a fantastic high-fiber snack that combines the crunchiness of chips with the nutritional benefits of leafy greens. A single serving of kale chips can provide a significant amount of dietary fiber. They’re easy to make at home and can be seasoned to suit your taste. They also are available at most grocery store or even Amazon!

3. Beans

Beans like chickpeas and edamame are both nutritious snacks packed with protein and fiber, making them great choices for satisfying hunger. Roasted chickpeas offer a delightful crunch and can be seasoned in a variety of ways, providing a flavorful and healthy alternative to chips. Meanwhile, edamame is not only delicious but also rich in essential nutrients, making both options perfect for a wholesome snack that supports your overall health.

4. Coconut 

Bare makes on the go baked snacks like coconut flakes and dried apples keeping crunchy high fiber snacks handy to grab. These even are available at some gas stations. If you’re planning an upcoming road trip and want some treats without added sugar, you’ll have to try these out. Coconut itself has 5g of fiber in just 2 tablespoons! You can also sprinkle it into smoothies or mix into your already made granola!

5. Popcorn

Popcorn, or all whole grains come with a nice dose of fiber. Lesser Evil makes a great clean ingredient popcorn available at most stores. If you look enough you can even find some fun sweet flavors at Thrive Market that are holiday inspired!

6. Dried fruit

Of course you probably have realized dried fruits like prunes or apricots have a great amount of fiber. But these aren’t your grandparents dried fruit. There are fun bars like That’s It, Bear fruit snacks that are very kid friendly and have 2-3 grams of fiber per serving.

7. Oatmeal

There are so many great choices of well made granolas anymore. For my own perfected recipe, look here. I would also recommend grabbing a bag of Purely Elizabeth ancient grain granola for your next road trip. Purely Elizabeth has only 6 grams of sugar and 2 grams of fiber.

Also, protein balls make a great high protein snack that packs easy . These are easy to load up with any fiber of your choosing like chia, flax, or coconut!

8. Seeds

Seed crackers, or even munch seeds like pumpkin seeds are a great way to boost up your fiber while on the go.

Test out Mary’s Gone Crackers or Crunch Masters for some crunchy salty snacks, but would be best paired with some kind of protein for optimal meal balance and blood sugar!

Go Raw has sprouted seeds that are great for just snacking right out of the bag! I’ve even seen these available at out Costco.

9. Guacamole

Guac now comes in convenient little single serve pouches that’ll fit great in your lunch pack or your cooler. Dip in your favorite crunchy snack like Siete tortillas for a savory snack that is also great brain food!

Get 25% off all your favorite Siete Foods snacks here with the code -selah.

10. Hummus

These provide a quick grab for a tasty drip loaded in both protein and fiber. I love mine with carrots sticks of some gluten free pretzels like Fit Joy or Quinn.

Incorporating high-fiber snacks into your on-the-go lifestyle is a simple yet effective way to boost your nutrition and maintain energy levels throughout the day. With a little planning and creativity, you can enjoy delicious, fiber-rich options that keep you satisfied and support your overall health wherever life takes you. I hope this list was able to assist in helping you prep for your next fiber filled road trip or tomorrow’s lunch!

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