Whether you’re gearing up for a workout or trying to stay focused between meetings, your snack game matters. The right choice can help you power through the day without the dreaded energy crash. The secret ingredient you should look for? Fiber. High-fiber snacks go beyond just keeping you full by delivering stable energy that helps you handle whatever the day throws your way.

Instead of the quick rise-and-fall you get from simple carbs like white bread or sugary snacks, a combination of fiber, protein, and fat slows digestion and provides a steady release of energy, says Elizabeth Adrian, RDN, a registered dietitian nutritionist and founder of City to Sea Nutrition. That balance helps you power through workouts, recovery, and everything in between, she explains.

So if you're feeling like your current go-to snacks aren't cutting it, it’s time for an upgrade. High-fiber foods may be just what you need, as they're reliable and great at keeping your energy tank from hitting empty. And since most adults only get about half the fiber they need each day, sneaking it in between meals is one of the easiest ways to close that gap. 

Here’s what actually qualifies as a high-fiber snack, how it fuels you, and the top dietitian-approved picks to keep you satisfied and energized from your first rep to your evening cooldown.

High-Fiber Snacks

Ready to give your snack lineup a fiber upgrade? Here are 16 high-fiber snacks dietitians recommend to keep you fueled, satisfied, and strong all day long.

1. Apple Slices with Nut Butter

There’s a reason this classic combo never goes out of style. The fiber in apples (around 4.5 grams per medium-sized fruit) teams up with the protein and healthy fats in nut butter to deliver energy that lasts. Adrian says the duo helps steady blood sugar and stave off hunger, making it a simple but powerful go-to. Plus the combo satisfies sweet cravings naturally—without the crash that usually follows sugary snacks.

2. Greek Yogurt with Berries and Chia Seeds

Every ingredient in Adrian’s next pick pulls its weight. Greek yogurt delivers protein for muscle recovery, while berries add antioxidants and a fiber boost (about 3–8 grams per cup). Chia seeds round it out with another 10 grams of fiber per ounce, plus omega-3s that support heart and brain health. Together, they digest slowly, keeping blood sugar steady so your energy lasts long after your last spoonful. 

3. Avocado Toast with Eggs

This combo from Peloton instructor Matt Wilpers turns a brunch favorite into full-on fuel. Start with whole-grain toast, smash on ripe avocado for fiber and monounsaturated fats, then top with one or two eggs for protein and a creamy yolk boost. Altogether, it delivers around 8 grams of fiber and 20 grams of protein—just the right mix to slow digestion, steady blood sugar, and keep you powered up for whatever’s next.

4. Edamame

Steamed edamame might look simple, but it’s loaded with long-lasting fuel—about 8 grams of fiber and an impressive 18 grams of plant-based protein per cup, according to Helen Tieu, RD, a registered dietitian and founder of Diet Redefined. Together, she says, the fiber and protein team up to keep your energy stable and hunger in check. Pop a handful before your next ride, and you’ll see why this tiny bean is a big-time performance snack.

5. Veggies with Hummus

This is Adrian’s pick for when you need something fresh, fast, and fiber-filled. Crunchy veggies like carrots, peppers, and cucumbers bring the fiber (about 1–3 grams per cup, depending on your pick), while hummus brings the protein and healthy fats. Together they deliver gut-friendly fiber, long-lasting fullness, and that satisfying crunch.

6. Popcorn with Nuts

Popcorn doesn’t have to be just for movie night. Air-popped kernels (about 6 grams of fiber per 3 cups) paired with almonds or walnuts make a crunchy, balanced mix that actually fills you up, Adrian says. The volume of popcorn gives you that snack satisfaction while the nuts add protein and healthy fats to keep energy levels balanced.

7. Chia Pudding

Chia seeds are the definition of small but mighty. When mixed with liquid, they form a silky gel that slows digestion and helps keep energy levels stable for hours. Just 1 ounce (that’s about 2 tablespoons) delivers 10 grams of fiber, along with healthy fats and plant-based protein that help you stay full and focused. 

Tieu likes to add fruit for extra fiber, natural sweetness, and a hit of vitamins and antioxidants, turning this simple mix into a nutrient-dense snack that feels as good as it tastes. It’s also a great make-ahead option, perfect for early Peloton rides or long workdays when you need quick, ready-to-go fuel.

8. Whole-Grain Crackers with Cheese

Call it the grown-up version of snack time. Whole-grain crackers lay the fiber foundation and are also packed with complex carbs that digest slowly and keep blood sugar even. Just be sure to pick an option with at least 3 grams of fiber per serving, Tieu says. 

Cheese or cottage cheese adds protein and a dose of healthy fats for balanced energy, she adds. Altogether, it’s the kind of simple combo that helps you feel satisfied, instead of reaching for another snack an hour later.

9. No-Bake Energy Bites

Small but mighty, these no-bake energy bites from Peloton instructor Emma Lovewell mix oats, protein powder, seeds, honey, and nut butter for a grab-and-go snack with about 2 grams of fiber in just two bites. The combo hits that perfect balance: slow-digesting carbs for endurance, healthy fats for stable energy, and enough flavor to make you actually look forward to your snack break.

10. Trail Mix with Dried Fruit and Seeds

“Trail mix with dried fruit, pumpkin seeds, and walnuts not only boosts fiber intake but also provides staying power, helping you feel fueled, satisfied, and balanced,” Adrian says. 

The fiber and healthy fats digest slowly for lasting energy, she explains, while the dried fruit offers a quick lift—an ideal combo when you need fuel that goes the distance. Bonus: You can DIY your own blend with whatever nuts, seeds, and dried fruits you love most.

11. Raw Veggies with Bean Dip

This snack from Adrian checks every box: crunch, creaminess, and convenience. Fresh veggies bring around 3 grams of fiber per cup (depending on what you choose), while bean-based dips are true fiber powerhouses—1 cup of black bean dip can pack more than 15 grams. Add in the plant-based protein and rich flavor, and you’ve got a healthy snack that feels like an upgrade, not an obligation. 

12. Whole-Grain Toast with Cottage Cheese

Tieu’s high-fiber spin on a breakfast classic hits all the right notes. Whole-grain toast delivers the complex carbs and fiber, while cottage cheese brings the protein that keeps your energy up. Together, they make a simple, satisfying combo that powers you through a or a long stretch at your desk. Just be sure to pick whole-grain bread that delivers at least 3 grams of fiber per slice, Tieu suggests.

13. Bran Flakes Cereal with Fruit

Don’t underestimate a good bowl of bran. A cup of bran flakes packs around 5.5 grams of fiber, and topping it with berries adds another 3–8 grams per cup, plus a dose of natural sweetness. Together, they deliver the perfect mix of crunch, flavor, and slow-burn fuel that provides energy long after breakfast, Tieu says. 

The fiber helps slow digestion and smooth out blood sugar spikes, she adds, making this classic combo a simple but seriously effective way to start the day.

14. Baby Carrots and Guacamole

This is the upgrade your chips-and-dip habit deserves. Baby carrots bring crunch and fiber (about 4 grams per cup), while guacamole adds creamy, heart-healthy fats. The fiber slows digestion, the fats keep you full, and the combo delivers that perfect salty-smooth bite that keeps energy steady instead of sending it crashing, Adrian says.

15. High-Fiber Fruits

Sometimes the best snack is the one that takes zero effort. Fruits like berries, pears, and avocados are portable fiber powerhouses, delivering 3–8 grams per serving plus natural carbs for quick fuel, Tieu says. They digest slowly enough to keep your energy stable, but fast enough to pick you up when you need it (proof that sometimes simple really is smart).

16. Cowboy Caviar

This vibrant, no-cook salsa from Peloton instructor Rebecca Kennedy and Peloton nutritionist Jamie Schehr, RD, doubles as a high-fiber power snack. Made with black beans, pinto beans, corn, peppers, avocado, and lime, it delivers around 9 grams of fiber per serving (plus a healthy dose of plant-based protein). 

The beans slow digestion for lasting energy, while the veggies bring crunch, flavor, and a hit of antioxidants. Scoop it with whole-grain chips or eat it straight from the bowl—either way, it’s as energizing as it is easy.

What Counts As a High-Fiber Snack?

So how much fiber does it actually take for a snack to earn the “high-fiber” label? Both dietitians say you don’t need massive portions to make a real impact—just some smart choices and consistency. And the good news: All the snacks above meet that mark.

“There’s no single cutoff, but I generally encourage aiming for snacks that provide at least 4–5 grams of fiber,” Adrian says. “That’s enough to be meaningful for gut health and satiety while still being realistic for a small portion.” 

Tieu agrees, adding that hitting that range can also help keep your blood sugar steady, support better digestion, and contribute to regular bowel movements.

Adrian notes that food labels make it easy to spot fiber-rich options. Look for packaging that says:

Why Fiber Is an Important Part of Snacks

If there’s one nutrient most people fall short on, it’s fiber. In fact, the average adult eats only about half the recommended 25–38 grams per day. Fortunately, building it into your snacks can make a major difference in how you feel and perform.

“Fiber-rich snacks play a supportive role in both performance and day-to-day energy,” Adrian says. “Paired with some protein or healthy fat, the complex carbohydrates and fiber slow digestion just enough to provide a steady stream of energy rather than a quick spike and crash.”

That slow, steady fuel is especially helpful for athletes and active individuals. A moderate-fiber snack before exercise—like apple slices with nut butter or a small handful of trail mix—helps sustain blood sugar and keeps you from feeling hungry mid-session, Adrian says. And outside of training, those same snacks help prevent that midafternoon slump and keep focus sharp.

Just be strategic about timing. “I would avoid having a high-fiber snack right before a workout, since the food will take longer to digest and lead to physical discomfort,” Tieu cautions. While a little fiber before your exercise session can go a long way, too much too close to it can slow you down (so maybe save the bean dip for after your cooldown).

Fiber also supports your long game. It promotes gut health, regular digestion, and balanced blood sugar—three essentials for feeling strong during workouts and beyond, Tieu says. In other words, adding fiber to your snack routine isn’t just about hitting a daily target; it’s about building steady energy, sharper focus, and lasting consistency. So next time hunger hits between meals, think fiber first. Your body (and energy) will thank you, whether you’re chasing a new PR or powering through your day.