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Prep Fiber-Rich Snacks

It’s easy to choose between-meal bites packed with fiber


An overhead view of avocado toasts
istetiana/Getty Images

Quick Win

Snacks that are a good source of fiber offer an afternoon pick-me-up that can help you stay full between meals.

Try This Today

  • Fruit salad. Cut up an array of fresh fruit, including raspberries (8 grams of fiber per cup).
  • Avocado toast. Mash an avocado (10 grams of fiber per cup) on whole-grain toast.
  • Popcorn. Top air-popped popcorn (3.5 grams of fiber in 3 cups) with sea salt and a smidge of olive oil.

Why

Fiber is essential to a nutritious diet, helping you stay full between meals and maintain a healthy weight. It also contributes to a healthier gut. Some types of fiber have been linked with reduced inflammation, as found in a study reported in 2022 in JAMA Network Open of more than 4,000 older adults.