Essential for maintaining a healthy digestive system, the UK government recommends adults consume 30 g of fibre a day as part of a well-balanced diet. Incorporating a fibre-rich snack in your meal plan is a great way to increase your fibre intake, to ease constipation or help manage your weight.
To help you find the right one to suit your taste and dietary requirements, we've ranked the 10 best fibre rich snacks in the UK. Read on for our expert guide on which ingredients and types of fibre to look for, along with reviews of all our favourites from top brands including Kind, Graze and Fibre One.
Quick List - Top Fibre Rich Snacks
BRAVE
Tangy Crunchy Chickpeas for a Flavoursome Alternative to Crisps
The Gut Stuff
Delicious Chocolate and Hazelnut Bar With a Third of Your Daily Fibre Intake
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With the UK government recommending a fibre intake of 30 g a day, adding a fibre-rich snack is an ideal way to supplement your diet. A high fibre snack should contain at least 6 g of fibre per 100 g, which is 10% of the recommended daily amount.
Though they don't pack in as much fibre, snacks that are considered a source of fibre are another great alternative. These tend to have at least 3 g of fibre per 100 g. Look out for ingredients such as chicory root, that boost the total amount of fibre whilst keeping the snack sweet.
Soluble fibre slows down digestion by dissolving in water to form a gel-like substance in the large intestine. Slow digestion helps increase the absorption of essential nutrients, whilst balancing your blood sugar level. This is beneficial for avoiding energy dips and sugar cravings, and reducing the absorption of cholesterol.
Increasing your intake of soluble fibre with ingredients such as chickpeas, oats, apples and citrus fruits will keep you feeling fuller for longer and control those hunger pangs - ideal for maintaining or losing weight.
Check out the 10 Best Low-Calorie Snacks for a lighter way to fill up and control cravings!
Insoluble fibre helps to relieve constipation and is found in foods like popcorn, whole grains, nuts, vegetables, fruits and seeds. It remains undigested as it travels through the intestine, adding bulk and softening stools by soaking up water - which is ideal for keeping your bowel working and removing waste efficiently.
For an all round fibre rich snack, dried fruit mixes are an excellent choice. Apricots and prunes are high in both soluble and insoluble fibre which is great for digestive support, nutrient absorption and healthy bowel movements. Just be aware of their natural sugar and calorie content if you are looking to lose or maintain your weight.
Check out the 9 Best Dried Fruit Mixes for a larger selection to choose from!
Consider the type of snack you enjoy eating and how it fits into your lifestyle. A fibre-rich cereal bar is ideal for those with busy lives as they conveniently come individually pre-packed in the correct portion size. They are super easy to pack in your bag or lunchbox, ready for when you're feeling a little bit peckish in between meals. Plus, they can often be bought in multipacks saving you money while stocking up!
On the other hand, if you're sitting down to watch a film with friends, then roasted chickpeas or air-popped popcorn provide a healthier alternative to crisps. Ideal for sharing, they come in larger bags with various delicious flavours to suit all tastes.
Finding a tasty fibre rich snack that's enjoyable to eat will help you persevere with healthy eating habits. However, it's important to make sure it's suitable if you have any allergies, intolerances or other dietary requirements.
Fibre rich foods are typically made using plant based ingredients, so the majority of snacks will be suitable for vegetarians and vegans. Just be aware that many of these recipes tend to include nuts or sesame. Luckily, common allergens will be clearly displayed on the packaging under the ingredients list.
For more ideas, here are the 10 Best Healthy Snacks reviewed by a UK dietitian!
Products | Image | Click to purchase | Key features | |
---|---|---|---|---|
1 | BRAVE Roasted Chickpeas - Salt & Vinegar | ![]() | Tangy Crunchy Chickpeas for a Flavoursome Alternative to Crisps | |
2 | Graze Cherry Bakewell Oat Boosts | ![]() | A High Fibre Take On The Classic Bakewell Tart | |
3 | The Gut Stuff Good Fibrations Cocoa And Hazelnut High Fibre Bar | ![]() | Delicious Chocolate and Hazelnut Bar With a Third of Your Daily Fibre Intake | |
4 | Urban Fruit Gently Baked Mango Snack | ![]() | Sustainable Baked Tropical Fruit Snack for on the Go | |
5 | Propercorn Propercorn - Lightly Salted | ![]() | Healthy Snack for Parties, Movie Nights and Sharing With Friends | |
6 | Fibre One Lemon Drizzle Squares | ![]() | Indulgent Mid Afternoon Snack With 5.5 g of Fibre per Bar | |
7 | Kind Caramel, Almond & Sea Salt Bars | ![]() | Nutritious Sweet and Savoury Bar for Nut Lovers | |
8 | Bear Yo Yos Raspberry | ![]() | 100% Natural Fruit Snack Great for the Kids’ Lunchboxes | |
9 | Graze Barbecue Crunch | ![]() | Dried Pea and Corn Snacks for Fibre Rich Grazing | |
10 | Crazy Jack Organic Soft Apricots | ![]() | Organic Dried Apricots Grown in Turkey |
Available in classic salt and vinegar flavour, these pouches of roasted chickpeas are packed full of nutrients. These include 5 g of fibre (which is 1/6 of your recommended daily intake), 7 g of protein and only 132 calories. The perfect option if you're looking for a healthy savoury snack!
Made from natural ingredients, these delicious chickpeas are vegan-friendly with no added sugar, preservatives or artificial flavours. The individual recyclable pouches can be enjoyed pretty much anywhere, and also make an excellent topping for your salad.
A perfect high fibre mid morning or afternoon pick me up, these Cherry Bakewell oat bars are simply divine! The fibre rich snacks are packed full of whole rolled oats, almonds and juicy cherries. The naturally sweet chicory root provides additional fibre, whilst reducing the amount of sugar required to create that amazing taste.
Suitable for vegetarians, Graze's oat boasts are free from artificial sweeteners, colourings, flavourings or preservatives. Individually wrapped, they're so easy to pop in your bag, ready to keep you going until your next meal.
The bars are made from dates, seeds, hazelnuts and cocoa, making for the perfect vegan and gluten-free snack. With a variety of flavours ranging from nutty to fruity, you're sure to find a Good Fibrations bar that suits your taste buds, even if hazelnuts aren't your thing!
These mouth-watering pieces of gently baked mango not only offer 9 g of fibre per 100 g, but each serving amounts to one of your five a day! Suitable for most dietary requirements, each bag contains 100% fruit, with no added sugar, preservatives or sulphates.
Produced by Urban Fruit, the mangoes used are sustainably produced and grown by a farming collective. Eat as a pre- or post-workout snack, or when you're craving sugar throughout the day.
These fun and healthy bags of air-popped, naturally seasoned popcorn are ideal for entertaining or relaxing in front of the TV. A brilliant source of whole grain fibre, and low in calories, grab a handful to pick at throughout the day.
Deceptively satisfying, the use of butterfly corn gives the popcorn a light and crunchy texture, whilst the natural seasoning creates a deep flavour from start to finish. Whether you're a savoury fan or have a sweet tooth, Propercorn has a wide selection of flavours to choose from. Made in the UK, it's a win-win for snacking!
Spoil yourself at teatime or during your mid morning coffee break with this simply divine, fibre rich bar. A scrumptious take on lemon drizzle cake by Fibre One, each individually wrapped bar contains 5 g of fibre and only 90 calories!
Easily stored in your kitchen cupboard, these are perfect for when you are craving a piece of cake or a sugary pick me up to nibble on with your cup of tea. However, they're fairly expensive for the size and number of portions per pack.
Perfect for those with active lifestyles, these snack bars are packed full of whole almonds and contain over 5 g of fibre. Rich in healthy fats, nutrients and protein too, they're very filling and great for sustaining energy levels. Individually wrapped, they're convenient to nibble on if you enjoy hiking or long walks.
Suitable for coeliacs, these high fibre bars are free from gluten, artificial colours, flavours and preservatives. A more-ishly sweet and savoury combination, this is a truly scrumptious fibre rich snack from KIND!
Looking to add more fibre to your child's diet, then these raspberry yo yo's from Bear could be the answer. Made from real fruit with no added sugar, these wound-up rolls of baked fruit leather are a fun and enjoyable healthy snacking alternative to sweets.
A great option for fussy eaters, each portion amounts to one of your five a day. With 100% natural ingredients, these yo yo's are gluten and nut free, and vegan friendly too - ideal for lunch boxes or keeping the kids entertained on long car journeys!
Another high fibre offering from Graze, this pouch of crunchy smoky barbecue flavoured dried peas, chilli corn chips and corn pieces is a wholesome replacement for crisps and nuts. Great to snack on whilst relaxing in the evenings, or throughout the day, they're sure to satisfy your savoury cravings.
Suitable for vegans, they're free from artificial flavours, colouring and preservatives. Just make sure to keep an eye on your portion size as they're extremely moreish, and it could be very tempting to consume the entire 104 g pouch in one sitting!
Here is a delicious snack that's high in both soluble and insoluble fibre. These dried apricots from Crazy Jack are organically farmed and dried under the hot sun in Turkey, making them naturally dark in colour with a rich and intense flavour.
100% natural, they're free from artificial ingredients or additives. They also come in handy 40 g sized packets that are easy to put in your lunchbox to stave off sugar-cravings and hunger pangs in between meals.
Written and researched by Amanda Norman
No. 1: BRAVE|Roasted Chickpeas - Salt & Vinegar
No. 2: Graze|Cherry Bakewell Oat Boosts
No. 3: The Gut Stuff|Good Fibrations Cocoa And Hazelnut High Fibre Bar
No. 4: Urban Fruit|Gently Baked Mango Snack
No. 5: Propercorn|Propercorn - Lightly Salted
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