Emily Leeming shares her favorite high-fiber snacks that are tasty and easy to prepare, helping you boost your gut health while satisfying your cravings.

She points out that fiber fuels the beneficial microbes in our gut, helping to create a diverse microbiome, which is a sign of good gut health. The Dietary Guidelines for Americans recommend that adults aim for 22 to 34 grams of fiber daily.
Leeming notes that snacks account for about 20% of our daily energy intake, so choosing healthier options can really make a difference. She suggests thinking about how to include at least five grams of fiber in your snacks.
Leeming has four go-to snacks that she loves for their gut health benefits. First up is fresh or dried fruit, which is not only tasty but also a great source of fiber. Berries are particularly high in fiber and can easily be added to breakfast dishes. Dried apricots are another favorite, packing seven grams of fiber per 100 grams.
Next, she recommends nuts, which are rich in heart-healthy fats and fiber, offering around seven to nine grams of fiber per 100 grams. They require no prep, making them a perfect quick snack. Leeming keeps a jar of mixed nuts handy in her kitchen for easy access.
Another great option is crudités with dips like hummus or guacamole. Having these healthy snacks ready to grab makes it easier to choose nutritious options when hunger strikes. Vegetables and the chickpeas in hummus provide fiber, while avocados in guacamole add even more.
Lastly, Leeming loves dark chocolate, especially the 85% variety, which has about 11 grams of fiber per 100 grams. Pairing a couple of squares with some fruit makes for a delicious snack that contributes to your daily fiber intake. Plus, studies suggest that consuming dark chocolate may lower the risk of type two diabetes, thanks to its beneficial compounds. So, snacking can be both enjoyable and good for your gut!