From a yogurt parfait to popcorn trail mix, these snacks have at least 5 grams of fiber per serving.

When you find yourself reaching for a snack, opt for one that's full of fiber. Fiber helps keep us feeling full between meals, but it has plenty of other benefits too. Gobbling up 25 to 38 grams of this key nutrient daily can reduce the risk of type 2 diabetes, heart disease and even certain cancers. Plus, it feeds the good bacteria in your gut and helps keep you regular. So whether it's mid-morning or late afternoon, throw together one of these snacks to help you get to that daily goal.

6 Fiber-Packed Snack Ideas

Rosemary Popcorn Trail Mix—5g fiber

Toss 2 cups air-popped popcorn, ¼ cup mini pretzel twists and 2 Tbsp. roasted unsalted almonds with 2 tsp. Parmesan cheese, 1 tsp. extra-virgin olive oil and ½ tsp. dried rosemary.

Rice Cake Snackwich—5g fiber

Rice Cake Snackwich
Credit: Ted Cavanaugh

Try the recipe: Rice Cake Snackwich

Spread 1 Tbsp. almond butter on a brown rice cake. Sprinkle with ½ tsp. flaxseed and a pinch of ground cinnamon. Top with ½ sliced apple and another brown rice cake.

Peanut Butter Yogurt Parfait—5g fiber

Layer ½ cup low-fat plain Greek yogurt, ⅓ cup raspberries, 2 Tbsp. granola, 2 tsp. peanut butter and 1 Tbsp. roasted unsalted peanuts.

Chickpea Snack Salad—5g fiber

Chickpea Snack Salad
Credit: Ted Cavanaugh

Try the recipe: Chickpea Snack Salad

Toss ½ cup rinsed canned chickpeas, ¼ cup halved grape tomatoes, 1 Tbsp. red-wine vinaigrette and 2 sliced olives.

Garlic Sesame Edamame—6g fiber

Prepare ¾ cup frozen edamame in pods according to package directions. Toss with 1 tsp. sesame oil, ½ tsp. garlic powder and ⅛ tsp. kosher salt.

Crackers with Spicy Avocado—6g fiber

Top 6 whole-grain crackers with ⅓ sliced avocado, 1 tsp. hemp seeds, ⅛ tsp. salt and a pinch of cayenne pepper.

This article originally appeared in EatingWell Magazine, September 2021.