Try these grab-and-go fiber-rich foods

Photo by Zoe Richardson | Unsplash

By Wendy Rose Gould
Posted on June 29, 2026

Hitting your daily fiber quota is notably difficult, but not getting enough can take a toll on everything from your gut to your heart.

“Research shows that higher fiber intake is linked to a lower risk of serious health conditions, including heart disease, pancreatic cancer and diverticular disease,” said Julie Pace, RDN, a functional dietitian and the founder of Core Nutrition Health & Wellness.

Fiber is also crucial for stabilizing blood-sugar levels; people with diabetes or prediabetes should focus on adding fiber to their diets.

Pace said that women should get 25 grams, and men should get 38 grams of fiber per day. Here are some grab-and-go snacks to boost fiber.

1. Fresh raspberries and blackberries: Juicy and sweet, fresh raspberries and blackberries are surprisingly high in fiber and a delight to snack on. Blackberries “deliver a lot of fiber for very few calories, and they also pair well with nuts for a fiber boost, as well as yogurt and cottage cheese,” said Tracee Yablon Brenner, RDN, a registered dietitian nutritionist at Holy Name Medical Center. A cup of raspberries and/or blackberries has an impressive 8 grams of fiber.

2. Roasted chickpeas: This fancy little snack is delicious and fiber-rich. You can eat them by the handful, or even sprinkle them onto salads or add them to nut mixes. “A half-cup serving provides about 6 to 7 grams of fiber along with plant-based protein,” Pace said.

“Regular chickpea consumption has been shown to support heart health, help manage blood sugar levels and promote healthy gut bacteria, which play an essential role in digestive and cardio-metabolic health.”

3. Raw broccoli and cauliflower: Broccoli and cauliflower are heroes because they taste just as good raw as they do steamed. They also have about 6 grams of fiber per one-cup serving, said Theresa Link, RD, a registered dietitian at Virta Health.

“They’re great with healthy fat dips like guacamole or sour cream, and they’re widely available in grab-and-go sections at the grocery store,” Link said.

4. Apples: The ultimate grab-and-go snack, one apple has up to 5 grams of fiber and can be taken with you practically anywhere. You can either eat it whole or cut it into pieces and enjoy it that way.

To make it more filling, add a little bit of fat and/or protein via brie cheese, a handful of nuts, peanut butter or a yogurt-type dip.

5. Chia pudding: To make chia pudding, simply combine two tablespoons of chia seeds with ½ cup of milk in a mason jar or bowl (with a lid or cover). You can sprinkle in some fresh fruit and nuts, and even a drizzle of honey if you want some sweetness. Let it sit overnight, and enjoy. The chia seeds alone have 10 grams of fiber.

“Chia seeds are fiber powerhouses and provide omega-3 fats,” Brenner said.

6. Almonds: Almonds are another great grab-and-go high-fiber snack. “A 1-ounce serving provides 3 to 4 grams of fiber along with heart-healthy fats and beneficial plant compounds that support overall health,” Pace said. “Regularly eating almonds has been shown to help lower ‘bad’ LDL cholesterol, support healthy blood sugar levels, reduce inflammation and promote digestive health.”

7. Prunes: Lots of fruits pack a nice dose of fiber — including the blackberries, raspberries and apples mentioned above. Prunes are another great option: A half-cup packs 6 grams of fiber.

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