When you’re on the hunt for a satisfying snack, you might reach for something packed with protein. But don’t underestimate the power of fiber, experts say.
High-fiber snacks — especially when they’re combined with protein- and fat-rich ingredients — can keep you feeling full and energized.
Fiber performs many important jobs for your gut health and digestion, Grace Derocha, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
While soluble fiber slows down the movement of food through your system, insoluble fiber adds bulk, increases the feeling of fullness after a meal and speeds that movement up. Together, these types of fiber clear out excess waste, encourage the proper absorption of nutrients from food and help keep blood sugar and cholesterol under control.
Fiber is an essential snack ingredient
“Fiber, protein and fat are the trifecta nutrients to feel full and satisfied,” Whitney Linsenmeyer, Ph.D., assistant professor at Saint Louis University and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
When you’re looking for high-fiber foods to include in your snacks, you should gravitate to plant-based foods because all plants contain fiber, Linsenmeyer says. That includes vegetables, fruit, beans, legumes and whole grains.
Combine those nutrient-rich foods with ingredients that contain healthy fats and protein — cheese, nut butter, olive oil — and you’ll have a healthy snack to keep you feeling full and energized until your next meal, the experts say.
Nut butters, like peanut butter and almond butter, also contain some fiber, making them a great way to add flavor and extra nutrients.
High-fiber snacks dietitians love:
Hummus with veggie sticks
This simple snack packs a lot of fiber into every bite. Combine your favorite high-fiber veggies, such as baby carrots, raw broccoli and bell pepper with the healthy fats and protein in a creamy hummus. Plus, because hummus is made with fiber-rich…
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