7 high-fibre snacks to keep you full all day

The article addresses the common issue of insufficient fibre intake among adults, with government recommendations suggesting 30g per day while the average intake falls between 16g and 18g. It highlights that only about 4% of adults meet their fibre goals. Fibre is crucial for various health benefits, including promoting satiety, aiding digestion, stabilizing energy levels, managing cholesterol, and regulating blood sugar. The piece emphasizes that snacks can significantly contribute to daily fibre targets, with an additional 8-10g from snacks making the 30g goal more achievable. It outlines key components of a good high-fibre snack, such as protein, healthy fats, texture, and volume, to ensure sustained fullness rather than a sugar spike. Seven specific high-fibre snack ideas are presented: roasted chickpeas or edamame beans (5g fibre per serving), apple slices with peanut butter (apple has ~2g fibre), rye crackers with houmous, Greek yoghurt with chia seeds (1 tbsp chia has 5g fibre) and berries (1 cup raspberries has 8g fibre), plain popcorn, nuts and seeds (like almonds, pumpkin seeds, pistachios), and oatcakes with cottage cheese. The article also includes a quick recipe for dark chocolate with popcorn, offering around 5g of fibre per portion. Finally, it advises readers to increase their fibre intake gradually to allow the digestive system to adapt and minimize potential side effects like bloating and wind.