Fiber Is Key For Weight Loss (Plus, The Best Ready-to-Snack Options!)

By now you’d have to be living under a rock not to have heard of fiber in the context of healthy living, weight management and weight loss, but you might be wondering why it’s so often touted as a miracle cure.

Fiber is the zero-calorie, indigestible part of a carbohydrate that adds bulk to food. It swells in the stomach, absorbs and removes fat and calories (because as it’s removed from the body it pulls other things out along with it) and boosts metabolism. As in…makes weight loss easier. By eating a high-fiber diet, you can lose weight without hunger and still have the energy (we need carbs for energy!) to tackle the endless laundry list of child-related to-dos. Aim for 25-35 grams of fiber a day. Note that drinking two-three liters of water a day is key for the evacuation part of the process, otherwise you risk constipation anytime you up your fiber intake.

The best sources for fiber are whole foods like fruits and vegetables, but that isn’t always possible, especially when you’re in go-go-go mode. With that in mind we’ve rounded up some stellar fiber-rich snacking options to load in your supermarket cart instead of those Oreos and Lays (and yes, the kiddos will love all of these options too!).

More Nutrition Tips:

Fiber is the Key to Weight Loss

Catalina Crunch Keto Cereal

This may be a cereal, but Cantalina Crunch doesn't require a bowl or milk. The crunchy snack is a great replacement, out of the bag, for cookies and other crunchy sweet treats. Literally all the flavors taste great. They have 14 grams of carbs per serving, of which 9 grams are fiber, meaning the net carb value - a.k.a. the carbs your body is actually digesting - is only 5 grams.
Hungry Buddha Keto Bars

These filler-free bars are made with nothing but clean ingredients. Plus they have only 1-2 grams of sugar, 9 grams of plant-based protein and 4 net carbs. They’re available in four varieties on Amazon: Chocolate Chip, Coconut Cocoa, Espresso Brownie and Triple Chocolate.
Earnest Eats Snacking Avocado

Freeze-dried avocados? Just when you thought you've seen avocado in every iteration imaginable! Available in three savory flavors: Sea Salt, Sea Salt Lime and Roasted Chipotle. This light snack is made with real Hass avocado slices, lime, salt, spices and nothing else. There's no added sugar and 7 grams of fiber per serving.
Barbara's

When Trader Joe's stocks a brand that's not their own you know it's good. Barbara's has a long list of cereal and snacks that are high in fiber including Puffins Cinnamon Cereal with 6 grams and Shredded Wheat with 7 grams per serving.
Good Dee's

Good Dee's products do require some prep work, but practically nothing. We're talking one-minute of mixing together a few ingredients to get decadent treats (seriously) that are not only low in sugar, but low in net carbs because of their very high fiber content. Their brownies and carrot muffins are perennial favorites.
Lily's

Stevia-sweetened, all of Lily's snacks are great for those watching their sugar and looking to boost their fiber. A fave are the nut butter cups which will leave you wondering why you ever bothered with corn syrup and sugar-filled options like Reece's.
Bare Snacks

An easy, healthy swap for potato chips, Bare Snacks’ crunchy chips come in a long list of options. They're baked and always made with simple ingredients. Their new Simply Pineapple Chips also happen to have 4 grams of fiber per serving. And guess what the only ingredient is? Pineapple. Literally 100% filler-free.
Mom’s Best Coconut Almond Granola

Mom’s Best Coconut Almond Granola has it right with their name and their clean ingredients. The fiber-rich granola is made with non-GMO whole-grains as the main ingredient.
This Saves Lives

Not only will you get fiber with This Saves Lives (Vanilla Almond Honey is a fave), but every single purchase of these snack bars sends life-saving food to children suffering from severe acute malnutrition.
Alpen No Sugar Added Muesli

We don't need to tell you that cereal - even ones that appear healthy - are most often glorified candy bars given the amount of sugar in them. This option from Alpen is naturally sweetened and loaded with 7 grams of fiber and 8 grams of protein. It's great for a on-the-go trail mix when you don't have time to sit down with a bowl and milk.
Oats Overnight

Oats Overnight is a spoon-free option that makes for a good breakfast, post workout nosh or mid-afternoon snack. Each packet contains a mix that you shake with milk and refrigerate overnight. They have a long list of flavors from Birthday Cake to Blueberry Cobbler or Mocha Dream and everything is made with certified gluten-free oats and whey or pea protein so there are a lot of vegan/dairy-free, high fiber/protein options.
The Soulfull Project

A Certified B corp mission-focused startup making non-GMO, vegan, oatmeal snacks and blends that are Whole Grain Stamp approved, The Soulfull Project’s mantra is “a serving for a serving,” meaning every serving of hot cereal purchased, a serving is donated to a food bank. Their 4 Grain Blend and Hearty Grains & Seeds contain added nutrients from ingredients like quinoa, flax seeds, chia seeds and barley, making them rich in fiber. They're also portable.
Fiber Gourmet

Bet you never thought you'd be having a high fiber challah on Shabbat. Fiber Gourmet has made it possible with their rolls which pack a whopping 18 grams of fiber per serving.
Nature's Path

Nature's Path is a good brand to look at next time you're in the supermarket. They're relatively affordable and while not everything is high in fiber and low in sugar, read labels carefully and you'll find worthy gems like these biscuits with 4 grams of fiber and 4 grams of protein. Note they do contain a non-negligible amount of added sugar so you'll want to consider these a "treat," but baby steps if you're just starting on the high fiber/low sugar train, right?
Hu Cookies

Hu, the cult snacking company best known for their dark chocolate, grain-free crackers just launched a new line of grain-free, no-added-sugar cookies. They come in four fiber-rich, organic and filler-free flavors: Chocolate Chip, Ginger Snap, Snickerdoodle and Peanut Butter.