Top 10 Satisfying Snacks with Soluble Fiber

Are you seeking to find some simple snacks to satisfy you?  Maybe you want to curb sugar cravings and replace high sugar snacks with healthy options?  Let me introduce you to an important factor when selecting your food choices.  Soluble fiber is a type of fiber in most fruit, vegetables, whole grains and plant-based proteins. Soluble fiber absorbs water (water loving) and slows down the transit time of food digesting in your gut. It is the key ingredient to promote a feeling of fullness, reduce sugar cravings, regulate your blood sugar levels, and helps to lower “lousy” LDL cholesterol levels. Increasing dietary fiber will also help feed the good bacteria in your gut promoting better gut and overall health!

1. Oatmeal

Oats (including large flake oats, steel cut oats and oat bran) are very high in soluble fiber. A bowl of leftover warm oatmeal topped with strawberries and milk can be a filling and satisfying snack or breakfast anytime!  Or try these baked oatmeal muffins loaded with soluble fiber. 

Apple Cinnamon Baked Oatmeal – Unlock Food

2. Fruits

Apples, pears, oranges, bananas, apricots, etc. are high in soluble fiber and easy to grab and go for a quick afternoon snack. Pair a cut up apple with 1 Tablespoon peanut butter or almond butter for a perfect snack or savour 2-4 dried apricots for an energy boosting snack!

3. Carrots

Carrots are not only rich in Beta Carotene, but they are also high in soluble fiber. Include cut up carrots, cherry tomatoes and cucumbers with hummus for another satisfying snack or include on the side with lunch. 

4. Berries

Carrots are not only rich in Beta Carotene, but they are also high in soluble fiber. Include cut up carrots, cherry tomatoes and cucumbers with hummus for another satisfying snack or include on the side with lunch. 

5. Nuts

2-3 Tablespoons of almonds, walnuts, cashews and pistachios are high in heart healthy monounsaturated fats, protein and fiber which stabilize blood sugar and can replace the urge to munch on crunchy chips or crackers.

6. Legumes - Edamame & Chickpeas

All legumes are high in soluble fiber, magnesium, potassium and other essential nutrients to keep your heart healthy and promote feeling of fullness.  Edamame and Chickpeas are a great on-the-go snack options that are high in protein and soluble fiber. Enjoy edamame steamed with a sprinkle of sea salt for a filling and satisfying snack.

7. Lentils

Lentils are super easy to add to any recipe and very high in soluble fiber. They are so convenient in that you don’t have to soak lentils for 12 hours before cooking. Just rinse well and cook red lentils for 20 minutes or green lentils for 40 minutes in your recipe with adequate liquid (water or canned tomatoes) Make these Lentil burritos ahead of time and pull out of the freezer for a quick lunch or snack on the go!  Lentil burritos | Heart and Stroke Foundation

8. Rye

Rye is good soluble fiber alternative to wheat as it stabilizes your blood sugar longer. Try two Wasa or Ryvita crisp bread with this Beet Hummus as a great alternative to cookies, processed crackers and chips!

9. Muesli or Whole grain

You can always make your baked goods with ½ whole grain whole wheat flour or Spelt flour and ½ white flour to boost your soluble fibre and B-vitamin Intake. Try this hearty muffin recipe with ground flax seed of additional omega-3 fatty acids for your heart health! 

Muesli muffins with almonds and cranberries | Heart and Stroke Foundation

10. Chia seeds and Hemp Hearts

Considered “functional foods” as Chia seeds and Hemp Hearts are a great source of soluble fiber, protein and omega-3 fatty acids that can easily be added to smoothies, yogurt parfaits, or oatmeal for a satisfying and nutritious snack. Chia Pudding is becoming a popular breakfast or snack! 

Remember to stay well hydrated when increasing your soluble fiber intake as they absorb a lot of water and can cause constipation if you don’t drink enough water. Slowly increase your fiber intake each week to prevent feeling bloated, gassy, and bunged up.  Remember, it’s normal to indulge in sweet treats from time to time, so don’t beat yourself up if you do have a sugar craving.  Just be intentional to sit down to enjoy your portioned snack and make healthier choices most of the time.  Overall, focus on planning balanced meals and high-fiber snacks to satisfy you! 

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