Even after a satisfying meal, we often find ourselves in front of the kitchen counter drawn to open the cookie jar or have some tidbits or snacks. This habit of snacking multiple times can be a cause for concern for most of us, especially people with diabetes or other metabolic health conditions related to blood sugar levels. After all, the snacks that you are consuming are not necessarily benefiting your health. They might be causing more harm to it. As most the available snacks are made of processed food, loaded with sugar which can cause significant fluctuations in our glucose levels, impacting the overall metabolic health. Balancing blood sugar levels is essential for overall health and well-being. By incorporating simple adjustments and making smart snack choices, can avoid all this damage. One of the most effective ways to manage blood sugar is by incorporating high-fiber snacks and meals into your diet. Dietary fiber helps regulate blood sugar by slowing the absorption of glucose and promoting a feeling of fullness. Let’s explore some of the high fiber snacks options that are not only simple but also perfect for maintaining healthy blood sugar levels. You can enjoy them as a mid-morning treat, for your evening cravings, or even as a late-night nibble, depending on how your day unfolds.

What Is Fiber In Food?

When we talk about common forms of nutrients, some of the names that strike the mind first are carbohydrates, fats, protein, vitamins and minerals but we often forget about fiber in our food, which is a very essential nutrient which keeps our digestive system healthy. You must be wondering how fiber in food helps in digestion. Fiber is a type of carbohydrates that remain indigestible. It does not break into sugar molecules, it remains undigested. The dietary fiber or roughage helps in regulating blood sugar levels in the body. It also reduces the risk of various diseases like heart disease, type 2 diabetes, colon cancer, constipation and haemorrhoids. Generally, fiber is referred as two types based: Soluble fiber: The soluble fiber easily dissolves in water, lowering the glucose level and blood cholesterol. The example of soluble high fiber snacks includes apples, barley, flaxseed, blueberries and lentils. Insoluble fiber: The insoluble fiber does not dissolve in water, thereby helping add bulk to stool. The examples of these snacks high in fiber are brown rice, tomatoes, dried beans, seeds, nuts and carrots. It's crucial to maintaining good health but enhancing the intake of high fiber meals. According to the research, men should consume around 30-38 grams of fiber daily, females should consume 21-25 grams of fiber while children should consume approximately 20-30 grams of fiber daily.

Top 10 Snacks And Meals High In Fiber

There are several snacks & meals options that high in fiber available in nature, such as:

Millet bars:

Perfect for on-the-go snacking, bars made with millet, nuts, and dried fruits. They are fiber-rich treat that suits any adventure and busy lifestyles.

Apples:

Apples are a fantastic source of soluble fiber, particularly pectin, which can help regulate digestion and support heart health. Be sure to eat the skin, as it contains much of the fiber.

Sprouts:

Sprouts, whether moong or chana, are powerhouses of fiber and protein. They're easy to make, and you can sprinkle some salt and lemon for a flavorful, crunchy snack.

Greek Yogurt with Berries:

This Mediterranean delight is both creamy and tangy. Greek yogurt, topped with fresh berries, provides a sweet and fiber-packed treat.

Nuts and Seeds Mix:

Almonds, walnuts, flax seeds, and chia seeds are loaded with fiber. Create your custom mix and munch on it for a satisfying, crunchy experience.

Carrot and Cucumber Sticks with Hummus:

Slice up some carrots and cucumbers and pair them with homemade hummus. This combo is not just fiber-rich but also a fantastic way to keep your gut happy.

Guava

It is one of the high in fiber fruits. It helps eliminate toxins from the colon. Antioxidants and Vitamin C present in guava helps in weight loss and eliminating harmful radicals. The other best fact about guava is that antioxidants in it burn up body fat while eliminating toxins.

Green Peas

The green peas not only contain high fiber content but they are also rich in Vitamin K which is helpful in treating Alzheimer and arthritis.With its properties of being high in fiber and low calories, it gives a sense of fulfillment. Moreover, Vitamin A present in green peas improves eyesight.

Sweet Potato

The essential Vitamin content in 'Shakarkandi' or sweet potato relieves stress and promotes a healthy heart. The sweet flavor makes its flour a tasty substitute for bread and a better base for nachos. It is a mixture of insoluble and soluble fiber that meets the body's caloric needs. One hundred grams of cooked or roasted sweet potato provides 3-4g of fiber.

Moringa Leaves

The moringa plant's leaves are high in fiber, which keeps your stomach fuller for longer. People in various regions of the world consume moringa leaf tea to lose weight. Maintaining healthy blood sugar levels is crucial for overall well-being. Incorporating these high-fiber snacks and meals into your daily routine can help stabilize blood sugar, promote fullness, and provide a steady source of energy. Upside Health promotes metabolic health and has lots of snacks high in fiber and protein. One of the best features of our snacks is that they are gluten free and made with millets, which is the plus point to consume our snacks as it is a healthy choice for the health conscious people and people suffering from certain health conditions. However, remember to consult with a nutritionist for personalized guidance to nourishing your body and keeping your blood sugar on the right track!