Skip to content

Top Navigation

EatingWell EatingWell
  • Healthy Recipes
  • Special Diets
  • Diabetes
  • Healthy Meal Plans
  • Healthy Eating
  • Healthy Lifestyle
  • Healthy Cooking
  • News
  • Videos
Log In Account Details

Profile Menu

Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Your Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Login
Pin FB

Explore EatingWell

EatingWell EatingWell
  • Explore

    Explore

    • What Happens to Your Body When You Eat Nuts Every Day

      What Happens to Your Body When You Eat Nuts Every Day

      Here's what the research says about this nutritious and versatile type of food. Read More
    • African Heritage Diet as Medicine: How Black Food Can Heal the Community

      African Heritage Diet as Medicine: How Black Food Can Heal the Community

      We’ve been conditioned to think that traditional Black food is not nutritious, but that couldn’t be further from the truth. History and food are a source of empowerment to change the narrative regarding nutrition and health across the African diaspora. Read More
    • 20 Healthy 5-Ingredient Dinners in 30 Minutes or Less

      20 Healthy 5-Ingredient Dinners in 30 Minutes or Less

      All you need is 5 ingredients—aside from pantry staples like salt, pepper and oil—to make one of these delicious meals. Plus, they only take 30 minutes or less to prepare, so dinner tonight is bound to be a breeze. Recipes like our Creamy Chicken & Mushrooms and Teriyaki-Glazed Cod with Cauliflower Rice are healthy, tasty and easy choices for any night. Read More
  • Healthy Recipes

    Healthy Recipes

    See All Healthy Recipes
    • Healthy Breakfast & Brunch Recipes
    • Healthy Lunch Recipes
    • Healthy Dinner Recipes
    • Healthy Snack Recipes
    • Healthy Dessert Recipes
    • Healthy Soup Recipes
    • Healthy Salad Recipes
    • Healthy Smoothie Recipes
    • Healthy Quick & Easy Recipes
    • Healthy Slow-Cooker & Crockpot Recipes
    • Healthy Kids Recipes
    • Healthy Holiday Recipes
    • Healthy Vegan Recipes
    • Healthy Vegetarian Recipes
    • Healthy Mediterranean Diet Recipes
    • Healthy Diabetes-Friendly Recipes
    • Healthy Low-Calorie Recipes
    • Healthy Weight Loss & Diet Recipes
    • More Lifestyle Diet Recipes
    • More Health Condition Recipes
    • More Dietary Restriction Recipes
    • More Nutrient Focused Recipes
  • Special Diets

    Special Diets

    See All Special Diets
    • Clean Eating Diet Center
    • Mediterranean Diet Center
    • Low-Carb Diet Center
    • Weight Loss Center
    • Dairy-Free Diet Center
    • Gluten-Free Diet Center
    • High-Fiber Diet Center
    • Vegan Diet Center
    • Vegetarian Diet Center
    • Heart-Healthy Diet Center
    • Cholesterol Diet Center
    • Diabetes Diet Center
    • High Blood Pressure Diet Center
    • Low Sodium Diet Center
    • Healthy Aging Diet Center
    • Pregnancy Diet Center
  • Diabetes

    Diabetes

    See All Diabetes
    • Meal Plans for Diabetes
    • Diabetes-Friendly Recipes
    • Diabetes Diet Center
  • Healthy Meal Plans

    Healthy Meal Plans

    See All Healthy Meal Plans
    • Meal Planning 101
    • Dinner Plans
    • Clean Eating Meal Plans
    • Mediterranean Diet Meal Plans
    • Low-Carb Meal Plans
    • Weight-Loss Meal Plans
    • Dairy-Free Meal Plans
    • Gluten-Free Meal Plans
    • High-Fiber Meal Plans
    • Vegan Meal Plans
    • Vegetarian Meal Plans
    • Heart-Healthy Meal Plans
    • Low Cholesterol Meal Plans
    • Meal Plans for Diabetes
    • Blood Pressure Meal Plans
    • Low Sodium Meal Plans
    • Anti-Aging Meal Plans
    • Pregnancy Meal Plans
    • Healthy Kids Meal Plans
    • ThePrep
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    • Healthy Eating 101
    • Eat More Vegetables
    • 30-Day Challenges
    • Good Food Fast
    • Healthy Eating for Kids
    • Best Healthy Foods
    • Green and Sustainable Eating
    • The Beet
    • Transformed
  • Healthy Lifestyle

    Healthy Lifestyle

    See All Healthy Lifestyle
    • Wine, Beer & Spirits Guide
    • Entertaining
    • EatingWell in Real Life
    • Plant Your Plate
    • Healthy Pets
    • American Food Heroes
    • Future of Food
    • Food with Purpose
    • Obsessed
  • Healthy Cooking

    Healthy Cooking

    See All Healthy Cooking
    • Healthy Cooking How-To's
    • Ask the Test Kitchen
    • Budget Cooking Guide
    • Thrifty
    • Heritage Cooking
  • News
  • Videos

Profile Menu

Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Your Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Login
Sweepstakes

Follow Us

  1. Home
  2. Healthy Recipes
  3. Nutrient-Focused Diets
  4. Healthy High-Fiber Recipes
  5. High-Fiber Snack Recipes
  6. 18 High-Fiber Snacks That Support a Healthy Gut

18 High-Fiber Snacks That Support a Healthy Gut

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD April 30, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
Skip gallery slides
Pin
caramel delight energy balls

Eating more fiber is one of the best things you can do for your gut, so these healthy snacks include at least 3 grams per serving to make it a flavorful endeavor. Ingredients like chickpeas, yogurt, bananas, oats and apples also bump up the gut health factor in these recipes, from freshly baked muffins to delicious creamy dips. Recipes like our Avocado Hummus and Caramel Delight Energy Balls are healthy snacks that are sure to keep you satisfied when hunger strikes.

Start Slideshow

1 of 18

Pin
Facebook Tweet Email Send Text Message

White Bean & Avocado Toast

4582996.jpg
View Recipe this link opens in a new tab

Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.

1 of 18

Advertisement
Advertisement

2 of 18

Pin
Facebook Tweet Email Send Text Message

Avocado Hummus

4326229.jpg
View Recipe this link opens in a new tab

This vibrant green hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.

2 of 18

3 of 18

Pin
Facebook Tweet Email Send Text Message

Carrot & Banana Muffins

6374491.jpg
View Recipe this link opens in a new tab

Packed with flavorful and wholesome ingredients, these carrot-banana muffins make a good snack or breakfast.

3 of 18

Advertisement

4 of 18

Pin
Facebook Tweet Email Send Text Message

Caramel Delight Energy Balls

7688973.jpg
View Recipe this link opens in a new tab

Think of these easy no-bake cookies as a healthy makeover of one of our favorite Girl Scout Cookies--chewy caramel, dark chocolate and toasted coconut come together with fiber-boosting oats instead of sugar and flour. And the best part? They take only 15 minutes from start to finish.

4 of 18

5 of 18

Pin
Facebook Tweet Email Send Text Message

Peanut Butter & Hemp Banana

Peanut Butter & Hemp Banana
Credit: Johnny Autry
View Recipe this link opens in a new tab

Hemp hearts add texture and nuttiness to this easy three-ingredient snack. Either creamy or crunchy peanut butter works well here.

5 of 18

6 of 18

Pin
Facebook Tweet Email Send Text Message

Chickpea Snack Salad

Chickpea Snack Salad
Credit: Ted Cavanaugh
View Recipe this link opens in a new tab

Take 5 minutes to toss together a fiber-rich chickpea and tomato salad for a satisfying snack.

6 of 18

Advertisement
Advertisement
Advertisement

7 of 18

Pin
Facebook Tweet Email Send Text Message

Apple Pie Energy Balls

Apple Pie Energy Balls
Credit: Andrea Mathis
View Recipe this link opens in a new tab

These no-bake Apple Pie Energy Balls come together easily and will give your body the energy it needs to power through the afternoon.

7 of 18

8 of 18

Pin
Facebook Tweet Email Send Text Message

Rice Cake Snackwich

Rice Cake Snackwich
Credit: Ted Cavanaugh
View Recipe this link opens in a new tab

Upgrade your rice cake snack with a schmear of almond butter and some sliced apple. This quick sandwich boasts 5 grams each of fiber and protein to help keep you satisfied.

8 of 18

9 of 18

Pin
Facebook Tweet Email Send Text Message

Pineapple Morning Glory Muffins

Pineapple Morning Glory Muffins
Credit: The Voorhes
View Recipe this link opens in a new tab

These a.m. favorites are gloriously fruit-packed. Grating some of the pineapple incorporates it into the batter, helping to sweeten these muffins with less than half the sugar of similar recipes.

9 of 18

Advertisement
Advertisement
Advertisement

10 of 18

Pin
Facebook Tweet Email Send Text Message

Pesto & White Bean Stuffed Tomato

Pesto & White Bean Stuffed Tomato
Credit: Ted & Chelsea Cavanaugh
View Recipe this link opens in a new tab

This simple 3-ingredient recipe is perfect for a light lunch or snack. Showcasing the midsummer flavors of fresh tomatoes and pesto, this recipe is delicious, nutritious and ready in just five minutes.

10 of 18

11 of 18

Pin
Facebook Tweet Email Send Text Message

Edamame with Ginger Salt

Edamame with Ginger Salt
Credit: Jerrelle Guy
View Recipe this link opens in a new tab

Add zing to convenient frozen edamame with easy homemade seasoning. You'll have leftover ginger salt—try a sprinkle on steamed or roasted veggies.

11 of 18

12 of 18

Pin
Facebook Tweet Email Send Text Message

Roasted Buffalo Chickpeas

4589992.jpg
View Recipe this link opens in a new tab

Soaking chickpeas in vinegary hot sauce gives them a mouthwatering tang before they crisp up in the oven. The result? An addictively crunchy snack that's actually good for you.

12 of 18

Advertisement
Advertisement
Advertisement

13 of 18

Pin
Facebook Tweet Email Send Text Message

Air-Fryer Crispy Chickpeas

6318287.jpg
View Recipe this link opens in a new tab

Air-fried chickpea snacks are intensely flavored and incredibly crunchy. Drying the chickpeas is essential to a good crunch, so don't skip this step. If you have time, leave them out on the counter to dry for an hour or two before frying.

13 of 18

14 of 18

Pin
Facebook Tweet Email Send Text Message

Banana Protein Muffins

Banana Protein Muffins
View Recipe this link opens in a new tab

These healthy banana muffins are packed with protein thanks to ingredients like peanut butter and Greek yogurt, while white whole-wheat flour gives them a fiber boost. Serve them for breakfast or for a grab-and-go snack.

14 of 18

15 of 18

Pin
Facebook Tweet Email Send Text Message

Almond-Honey Power Bar

3757304.jpg
View Recipe this link opens in a new tab

Great for breakfast on the go! Golden roasted nuts, seeds and oats are enveloped by flavorful almond butter in these delectably chewy, no-fuss energy bars. Unrefined turbinado sugar adds a deep caramelly undertone. Feel free to use light brown sugar instead. Bars stored at room temperature will be softer than those that are refrigerated.

15 of 18

Advertisement
Advertisement
Advertisement

16 of 18

Pin
Facebook Tweet Email Send Text Message

Raspberry Yogurt Cereal Bowl

4473423.jpg
View Recipe this link opens in a new tab

For breakfast, snack or a healthy dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.

16 of 18

17 of 18

Pin
Facebook Tweet Email Send Text Message

Chocolate-Peanut Butter Energy Bars

Chocolate-Peanut Butter Energy Bars
View Recipe this link opens in a new tab

Dates provide all the sweetness you need for these no-bake energy bars. Each square serves up a hearty dose of protein--thanks to peanut butter and peanuts--as well as fiber from rolled oats. Kids will love the chewy bites with crunchy nuts.

17 of 18

18 of 18

Pin
Facebook Tweet Email Send Text Message

Easy Black Bean Dip

Easy Black Bean Dip
View Recipe this link opens in a new tab

This creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don't have the other spices on hand.

18 of 18

Advertisement
Advertisement
Advertisement
Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Leah Goggins

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 18 White Bean & Avocado Toast
    2 of 18 Avocado Hummus
    3 of 18 Carrot & Banana Muffins
    4 of 18 Caramel Delight Energy Balls
    5 of 18 Peanut Butter & Hemp Banana
    6 of 18 Chickpea Snack Salad
    7 of 18 Apple Pie Energy Balls
    8 of 18 Rice Cake Snackwich
    9 of 18 Pineapple Morning Glory Muffins
    10 of 18 Pesto & White Bean Stuffed Tomato
    11 of 18 Edamame with Ginger Salt
    12 of 18 Roasted Buffalo Chickpeas
    13 of 18 Air-Fryer Crispy Chickpeas
    14 of 18 Banana Protein Muffins
    15 of 18 Almond-Honey Power Bar
    16 of 18 Raspberry Yogurt Cereal Bowl
    17 of 18 Chocolate-Peanut Butter Energy Bars
    18 of 18 Easy Black Bean Dip

    Share & More

    Facebook Tweet Email Send Text Message
    EatingWell

    Magazines & More

    Learn More

    • About Us
    • Contact Us
    • Advertise
    • Content Licensing
    • Recipe Index
    • Jobs
    • Accolades this link opens in a new tab

    Connect

    Subscribe to Our Newsletters
    Sign Up
    Meredith© 2023 EatingWell.com is part of the Allrecipes Food Group. EatingWell may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. All Right Reserved. Use of this site constitutes acceptance of our Privacy Policythis link opens in a new tab Ad Choicesthis link opens in a new tab Terms of Servicethis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright EatingWell. All rights reserved. Printed from https://www.eatingwell.com

    Sign in

    View image

    18 High-Fiber Snacks That Support a Healthy Gut
    this link is to an external site that may or may not meet accessibility guidelines.