Fiber is a type of carbohydrate in plant foods that can play a major role in digestion, heart disease prevention and weight loss. Getting enough fiber -- 21 to 25 grams per day for women and 30 to 38 grams per day for men -- is essential for a healthy diet, and knowing which fiber-filled snacks to buy at the grocery store can help you meet your fiber recommendations.
Packaged Snack Foods
Many foods in the snack aisle are high in calories and low in fiber. However, there are some snacks that contain significant amounts of fiber and can easily be part of a healthy diet. For example, popcorn contains 3.5 grams of fiber per 3-cup serving. Additionally, popcorn is available in 100-calorie packs and low-fat varieties, or you can choose to air-pop your own. Other healthy high fiber snacks include nuts and seeds. One-fourth cup of sunflower seed kernels contains 4 grams of fiber, while 1 ounce of almonds contains 3.5 grams of fiber. For the healthiest snack food options, try to choose snacks that are lower in sodium -- less than 200 mg per serving -- and have little to no added sugar.
Fruits and Vegetables
The produce department is packed with high-fiber fruits and vegetables, many of which make good snacks. Fresh raspberries are an excellent source of fiber, containing 8 grams of fiber per cup, while apples, pears, bananas and oranges each contain 3 to 5 grams of fiber per piece. Although many vegetables high in fiber, such as cooked artichokes, peas and corn, are impractical to eat as snacks, there are other convenient options. A cup of chopped broccoli has 2.6 grams of fiber and makes a good snack with low-fat dip. You could also try baby carrots, which contain 3 grams of fiber per 10 carrots.
Whole Grain Breads
Whole grains are among the best sources of fiber, so it is only natural that the bread aisle is packed with fiber-filled foods. Depending on the brand, breads can vary in the amount of fiber they contain. In general a slice of whole wheat bread contains between 2 and 4 grams of fiber, while breads with added fiber contain as much as 9 grams per slice or serving. For a snack, try a piece of whole wheat bread with peanut butter or half of a whole wheat bagel with low-fat cream cheese. Whole wheat pita bread with hummus also makes an excellent snack, with 5 grams of fiber per 6.5-inch-diameter pita.
Cereal and Cereal Bars
Cereal can be a healthy high-fiber snack, either on its own or as a topping for other snacks, like yogurt. For example, bran cereal with raisins contains over 8 grams of fiber per cup, while spoon-size shredded wheat provides 5 grams for the same serving size. Hot cereal, such as oatmeal, is another good snack and contains about 3 grams of fiber per packet or serving. The cereal aisle also contains a variety of cereal bars with fiber. For the most fiber, make sure to choose whole grain cereal bars, which often contain at least 3 grams of fiber per bar, or you can try bars with added fiber, which contain approximately 9 grams of fiber per bar.