High fibre snacks are where most active people can close the gap between the fibre they eat and the fibre they are aiming for. A good snack takes a minute to grab, travels in a gym bag and adds a few grams to the day. Here are the ten we suggest most often at our Samford gym.
Why snacks matter
The adequate intake for adults in Australia is 25 grams of fibre a day for women and 30 grams for men. Two good snacks can add 8 to 10 grams. That is often the difference between falling short and getting there.
Ten high fibre snacks
| Snack | Rough fibre | Good for |
|---|---|---|
| Apple or pear with the skin on | 3 to 5 g | Desk, car, bag |
| Small handful of almonds (30 g) | 3 to 4 g | Afternoon at work |
| Roasted chickpeas, half a cup | 5 to 6 g | A savoury crunch |
| Hummus with carrot and capsicum sticks | 4 to 5 g | After training |
| Wholegrain crackers with avocado | 4 to 5 g | Lunchbox |
| Popcorn, plain, three cups | 3 to 4 g | Evening |
| Greek yoghurt with raspberries | 4 to 6 g | After training, adds protein |
| Homemade oat and date balls | 3 to 4 g each | Bag snack |
| Edamame, one cup | 6 to 8 g | Adds protein too |
| Wholemeal fruit toast | 2 to 3 g a slice | Quick morning snack |
Numbers vary with brand and serve size, so use them as a rough guide.
You do not need all ten. Pick three you enjoy, keep them stocked at home, at work and in the car, and rotate them. Snacks you like and can reach are the ones you will actually eat.
High fibre snacks around training
Most of these are best after training or on desk days. In the hour before a hard session, many people prefer something lower in fibre and quick to eat, such as a banana or white toast with honey. Our pre workout snack guide lists those.
After training, pair a fibre snack with protein: yoghurt and berries, edamame, or hummus with a boiled egg.
A simple oat and date ball recipe
- Blend one cup of rolled oats, one cup of pitted dates and two tablespoons of peanut butter.
- Add a tablespoon of chia seeds and a splash of water if it is too dry.
- Roll into 12 balls and keep them in the fridge for up to a week.
Some people also add a spoon of a fibre powder, such as inulin, which is extracted from plants like Jerusalem artichoke and has a mild, slightly sweet taste. If you want the detail on what is in a serve, here is a plain guide to organic inulin powder.
Keeping snacks on hand
- Keep a box of nut packs and crackers at work.
- Roast a tray of chickpeas on Sunday.
- Buy fruit you will actually eat, and keep it where you can see it.
- Add fibre gradually and drink plenty of water as you do.
Common questions
Are protein bars high in fibre?
Some are. Check the label for grams of fibre per bar, as they range from almost none to over 10 grams.
Is dried fruit a good snack?
It has fibre but is easy to overeat. A small handful is plenty.
What is a good snack before evening training?
Something simple and lower in fibre, such as a banana or toast with honey, around 30 to 60 minutes before.
Are rice cakes high in fibre?
Not really, which is why they suit the hour before training.
When to get it checked
If you are training hard and running out of energy late in sessions, see an exercise physiologist. We will look at the training load and timing, and refer you to a dietitian if food needs a closer look.