Reviewed by Dietitian Jessica Ball, MS, RD
Having trouble going to number 2? You may be struggling with constipation and these tasty high-fiber snacks can help you with that. With at least 3 grams of fiber per serving, these snacks can help you find regularity and feel like yourself again. Recipes like our Apple Pie Energy Balls and Easy Black Bean Dip are satisfying, delicious, and will help get you back on track, especially when enjoyed between a high-fibre meal.
Apple pie energy balls
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These no-bake apple pie energy balls come together easily and will give your body the energy it needs to tackle the afternoon.
Easy black bean dip
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This creamy bean dip is great for a party or picnic. The 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.
Chocolate Peanut Butter Energy Bars
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Dates provide all the sweetness you need for these no-bake energy bars. Each square serves up a hearty dose of protein thanks to the peanut butter and peanuts, as well as the fiber from the rolled oats. Kids will love the chewy bites with crunchy nuts.
Banana Oatmeal Muffins
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Whip up a batch of these diabetic-friendly banana oatmeal muffins for a quick and easy snack, or add them to round out a balanced breakfast. These muffins can be eaten for several days or frozen and enjoyed for up to a month.
Crispy Roasted Chickpeas
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Try this satisfying snack instead of nuts. The tasty legumes are less caloric and rich in fiber.
Caramel delight energy balls
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Think of these easy no-bake cookies as a healthy transformation of one of our favorite Girl Scout cookies: Chewy toffee, dark chocolate, and toasted coconut combine with fiber-boosting oats instead of sugar and flour. And the best part? It only takes 15 minutes from start to finish.
White Bean Avocado Toast
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Mashed avocado and white beans make for a high-fiber, creamy dressing that’s the perfect partner to a slice of crusty toast. Try it for a quick breakfast or snack.
Maple muesli
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This quick and healthy granola recipe can be enjoyed as cereal with milk or sprinkled over yogurt to make an easy parfait. Serve with a banana for a balanced breakfast.
Dried fruit bars
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Whip up a batch of these easy homemade nut bars to tuck into your kid’s lunchbox throughout the week.
Quick guacamole
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Mash a few avocados, add some fresh salsa and a squeeze of lemon juice, and you’ve made the simplest healthy guacamole yet. Guacamole will turn brown if allowed to sit and is best done just before serving. Serve with your favorite tortilla chips or as a topping on tacos, enchiladas or burritos.
Dates stuffed with almonds
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Medjool dates are softer than their semi-dry cousins Deglet Noor and therefore much easier to stuff with almonds. This healthy snack recipe can also be turned into an addicting appetizer by adding some blue cheese to the filling.
Bagels gone bananas
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Talk about a grab-and-go breakfast: This bagel topped with nut butter and banana slices is ready in just 5 minutes and is easy to eat in a hurry.
Blueberry-Lemon Energy Balls
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If you’re looking for a midday snack, these irresistible cranberry-lemon balls come together in minutes and are a perfect snack on the go. Walnuts add a boost of plant-based protein and help keep you energized, while a little maple syrup adds sweetness.
Strawberries and Ricotta
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This snack mixes a serving of dairy with a serving of fresh fruit and adds a boost of vitamin C and calcium to your day.
Seasoned almonds
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Grinding all of the bagel seasoning in a spice grinder will help it adhere to the almonds.
Peanut Butter Blueberry Oatmeal Energy Squares
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These one-bowl, no-bake energy squares ensure a quick way to refuel during long meetings, tough workouts, or that mid-afternoon energy slump. Feel free to swap the blueberries for your favorite dried fruit and the pistachios for your favorite nut, but keep the maple syrup as is; we found that using less than 1/2 cup resulted in crumbly bars.
Roasted Chickpeas With Cinnamon And Sugar
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Roasting canned chickpeas until crispy makes for a simple and healthy snack. In this riff on candied nuts, chickpeas are coated in cinnamon sugar to make them irresistible! This snack is best enjoyed the day it is made.
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