Food & Diet

4 Fiber-Rich Snacks to Boost Your Fitness Endeavors

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Fiber is a very important component in food – it helps improve digestive health and keeps it that way, promotes regular bowel movement, helps with controlling blood sugar and aids in weight loss, among other things. Every person should be taking in 25-30 grams of fiber per day, but most people don’t go above 15. Eating fiber-rich foods should be your daily habit, and you can satisfy your needs for fiber from various sources, including fruits, vegetables, and legumes.

There are soluble and insoluble fibers – both very important and both should be incorporated into your diet. Soluble fiber stabilizes blood sugar, improves digestion and softens the stool, while insoluble fibers make bowel movement easier to pass and are a natural laxative because they have the ability to absorb large quantities of water and increase the quantity of your stool.

Here are the 4 best fiber-rich snacks you can eat to increase your ability to train better and become a leaner version of yourself through diet and exercise:

1. Oatmeal

Oat bran from which you will make your oatmeal contains great amounts of fiber as well as other beneficial nutrients. In it, there are good carbohydrates that are slowly released and don’t spike your blood sugar levels, but provide you with the sense of fullness and enough energy to get you through your workout.


The vitamin B contained in oats is in charge of transforming carbohydrates into energy that will stave off hunger pangs and keep you going. You may think making oatmeal is too complicated and would rather opt for a ready-made snack bought in a store, but in reality you will need no more than about five minutes to prepare it, and you will end up with a satisfying pre- or post-workout snack rich in taste and good nutrients.

2. Apple or Banana

One medium-sized apple provides you with approximately 4 grams of fiber, while a banana delivers around 3. Both these delicious fruits are packed with antioxidants and slow-release carbohydrates which will help you work out with more energy and achieve better results.

Bananas are considered one of the athletes’ best fruits as they improve endurance – they are easily portable so you can eat them on your way to the gym or right after you’re done training. Since bananas are also rich in potassium, which is known to prevent muscle cramping, athletes love to eat them, and so should you.

3. Nuts and Seeds

Nuts and seeds are naturally packed with fiber, proteins and good fats, so they could be said to be one of the most perfect snacks. For example, 24 almonds contain around 3 grams of fiber, and they are among the most delicious and healthy nuts. They are also heart-healthy and boost your energy, as well as all the other nuts and seeds, so you will be able to give your best and exercise with more motivation and ease. However, be careful with the amounts of peanuts you take, as they may be hard on your stomach and cause indigestion, if eaten in larger portions.

4. Vegetables

Vegetables such as broccoli, potatoes, green beans, peas, lettuce and peppers are a great source of healthy and low-glycemic carbohydrates, as well as fiber. But if you’re looking for the simplest veggie snack to fill you up on fiber and energy, you should go for carrots.

They may have a little less fiber than the other vegetables mentioned (2.5 grams per one cup), but they are easily portable, and you can eat them without utensils with your hands. You can simply chop them up into thin sticks and carry them with you to work to be able to conveniently eat them about an hour before hitting the gym.