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7 Best Snacks For Protein and Fiber, According to Dietitian

Yes, you can snack your way to a hot body!

Leah Groth
By Leah GrothOct 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Taylor_Grasso_simplyhealthyrd2
simplyhealthyrd/TikTok
Leah Groth
By Leah GrothOct 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

If you think snacking is the devil when it comes to weight loss, think again! Taylor Grasso, RD (@simplyhealthyrd) is a nutritionist and health expert who uses her social media platform to educate her followers about nutrition. In one of her viral videos, the “registered dietician who eats fully, intuitively” reveals that she “always gets asked what I eat in a day.” So, she decided to “share all of the snacks” she keeps in her house to fuel herself and her husband. Body Network also enlisted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, and a Board Certified Sports Dietitian, to weigh in on her selections.

Select Snacks with Protein and Fiber

Taylor_Grasso_simplyhealthyrd7simplyhealthyrd/TikTok

“When I'm picking and choosing what I want to have for a snack, two of the things that I always try to make sure that I have are protein and fiber because those are what is going to help balance my blood sugar more throughout the day,” Grasso starts out by saying.

Greek Yogurt

Taylor_Grasso_simplyhealthyrd8simplyhealthyrd/TikTok

Greek yogurt is a “go-to” of Taylor’s. “I love the pre-portioned one,” she says, holding up a container of Too Good. “This provides me with the protein. It has 12 grams of protein per serving,” she continues, adding that Siggis is another brand she gravitates toward. “And then I typically add in either mixed berries or just fresh berries, depending on what I have. So frozen mixed berries or fresh berries to add in a little bit of fiber.” Greek yogurt “is always a win,” agrees Collingwood. “Look for the lower sugar varieties or get the plain low or nonfat to keep calories down.”

RELATED:10 Ways to Look 10 Years Younger, Say Dermatologists

Cheese, Fruit, and Nut Packs

Taylor_Grasso_simplyhealthyrd1simplyhealthyrd/TikTok

Taylor also keeps cheese, fruit, and nut packs on hand. She notes that they “usually have some form of cheese or Turkey” and also nuts and dried fruits. “Super convenient and nicely balanced with fats, protein, and some fiber,” says Collingwood.

Cottage Cheese

Taylor_Grasso_simplyhealthyrd3simplyhealthyrd/TikTok

“Another high protein option that is absolutely having a moment right now is cottage cheese. You can add literally whatever you want to this, but it's going to provide you with 15 grams of protein per serving. Adding something like fruit or veggies is going to improve that fiber content so that we have that balance of both protein and fiber at that snack,” Taylor continues. “I love cottage cheese as a snack option,” says Collingwood. “It is really high in protein, and I love throwing a few grapes or pineapple or berries in with it.”

Protein Bars

Taylor_Grasso_simplyhealthyrd4simplyhealthyrd/TikTok

Protein bars are a great option for an “on the go” snack, says Taylor, recommending Built bars and Go Slims. “I always try to look for something around the 200 calorie mark that has 15 grams plus of protein and also has five grams of fiber,” she says. “There are a lot of bars on the market, so shop around until you find one that has either fiber and/or protein that you enjoy!” adds Collingwood.

Meat Snacks

Taylor_Grasso_simplyhealthyrd5simplyhealthyrd/TikTok

“We absolutely love meat sticks,” Taylor adds. “You can either do chicken, turkey, or beef.” She is a fan of the Primal brand. “These provide you with a good amount of protein; pair them with a whole grain cracker or veggies and hummus to add in a little bit of fiber,” she says. “Meat snacks are a bit higher in sodium, but they can be an excellent snack to take on the go or just have on hand in your backpack or purse,” Collingwood notes.

Dried Fruit and Nuts

Taylor_Grasso_simplyhealthyrd6simplyhealthyrd/TikTok

Lastly, she recommends dried fruit and nuts, like dried mango and pistachio. “So the pistachios are going to provide you with a good amount of healthy fats, and then they also are a complete protein,” she says. “And then dried mangoes are going to provide you with some carbohydrates and some fiber. I would also add something like deli meat, Turkey, or cheese stick or something like that to boost up the protein content even more.” Collingwood loves the combo.

RELATED:4 Ways to Overcome Gym Anxiety, According to Weight Loss Coach Jenna Rizzo

RDN Gives the Roundup a Big Thumbs Up

tara_collingwood5dietdivatara/Instagram

Overall, Collingwood gives this snack roundup a thumbs up. “I love all of these snack ideas,” she says. “Fiber and protein are the way to go for snacks that will provide satiety, and they often will have lots of nutritional value as well.”

💪🔥Body Booster: Keeping healthy and nutritious snacks on hand will prevent you from reaching for foods that will derail your diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

@simplyhealthyrd

Snacks I eat daily as a dietitian, proritizng protein and fiber always #snacks #healthysnacks #healthysnack #healthysnackideas #healthysnackinspo #dietitian #dietitiansoftiktok #nutritiontips



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Nutrition & Diet

7 Best Snacks For Protein and Fiber, According to Dietitian

Taylor_Grasso_simplyhealthyrd2
simplyhealthyrd/TikTok
Leah Groth
By Leah GrothOct 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

If you think snacking is the devil when it comes to weight loss, think again! Taylor Grasso, RD (@simplyhealthyrd) is a nutritionist and health expert who uses her social media platform to educate her followers about nutrition. In one of her viral videos, the “registered dietician who eats fully, intuitively” reveals that she “always gets asked what I eat in a day.” So, she decided to “share all of the snacks” she keeps in her house to fuel herself and her husband. Body Network also enlisted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, and a Board Certified Sports Dietitian, to weigh in on her selections.

Select Snacks with Protein and Fiber

Taylor_Grasso_simplyhealthyrd7simplyhealthyrd/TikTok

“When I'm picking and choosing what I want to have for a snack, two of the things that I always try to make sure that I have are protein and fiber because those are what is going to help balance my blood sugar more throughout the day,” Grasso starts out by saying.

Greek Yogurt

Taylor_Grasso_simplyhealthyrd8simplyhealthyrd/TikTok

Greek yogurt is a “go-to” of Taylor’s. “I love the pre-portioned one,” she says, holding up a container of Too Good. “This provides me with the protein. It has 12 grams of protein per serving,” she continues, adding that Siggis is another brand she gravitates toward. “And then I typically add in either mixed berries or just fresh berries, depending on what I have. So frozen mixed berries or fresh berries to add in a little bit of fiber.” Greek yogurt “is always a win,” agrees Collingwood. “Look for the lower sugar varieties or get the plain low or nonfat to keep calories down.”

RELATED:10 Ways to Look 10 Years Younger, Say Dermatologists

Cheese, Fruit, and Nut Packs

Taylor_Grasso_simplyhealthyrd1simplyhealthyrd/TikTok

Taylor also keeps cheese, fruit, and nut packs on hand. She notes that they “usually have some form of cheese or Turkey” and also nuts and dried fruits. “Super convenient and nicely balanced with fats, protein, and some fiber,” says Collingwood.

Cottage Cheese

Taylor_Grasso_simplyhealthyrd3simplyhealthyrd/TikTok

“Another high protein option that is absolutely having a moment right now is cottage cheese. You can add literally whatever you want to this, but it's going to provide you with 15 grams of protein per serving. Adding something like fruit or veggies is going to improve that fiber content so that we have that balance of both protein and fiber at that snack,” Taylor continues. “I love cottage cheese as a snack option,” says Collingwood. “It is really high in protein, and I love throwing a few grapes or pineapple or berries in with it.”

Protein Bars

Taylor_Grasso_simplyhealthyrd4simplyhealthyrd/TikTok

Protein bars are a great option for an “on the go” snack, says Taylor, recommending Built bars and Go Slims. “I always try to look for something around the 200 calorie mark that has 15 grams plus of protein and also has five grams of fiber,” she says. “There are a lot of bars on the market, so shop around until you find one that has either fiber and/or protein that you enjoy!” adds Collingwood.

Meat Snacks

Taylor_Grasso_simplyhealthyrd5simplyhealthyrd/TikTok

“We absolutely love meat sticks,” Taylor adds. “You can either do chicken, turkey, or beef.” She is a fan of the Primal brand. “These provide you with a good amount of protein; pair them with a whole grain cracker or veggies and hummus to add in a little bit of fiber,” she says. “Meat snacks are a bit higher in sodium, but they can be an excellent snack to take on the go or just have on hand in your backpack or purse,” Collingwood notes.

Dried Fruit and Nuts

Taylor_Grasso_simplyhealthyrd6simplyhealthyrd/TikTok

Lastly, she recommends dried fruit and nuts, like dried mango and pistachio. “So the pistachios are going to provide you with a good amount of healthy fats, and then they also are a complete protein,” she says. “And then dried mangoes are going to provide you with some carbohydrates and some fiber. I would also add something like deli meat, Turkey, or cheese stick or something like that to boost up the protein content even more.” Collingwood loves the combo.

RELATED:4 Ways to Overcome Gym Anxiety, According to Weight Loss Coach Jenna Rizzo

RDN Gives the Roundup a Big Thumbs Up

tara_collingwood5dietdivatara/Instagram

Overall, Collingwood gives this snack roundup a thumbs up. “I love all of these snack ideas,” she says. “Fiber and protein are the way to go for snacks that will provide satiety, and they often will have lots of nutritional value as well.”

💪🔥Body Booster: Keeping healthy and nutritious snacks on hand will prevent you from reaching for foods that will derail your diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

@simplyhealthyrd

Snacks I eat daily as a dietitian, proritizng protein and fiber always #snacks #healthysnacks #healthysnack #healthysnackideas #healthysnackinspo #dietitian #dietitiansoftiktok #nutritiontips



Nutrition & Diet

I’m a Dietitian and These Are 6 Snacks I Eat Daily

Shot of smiling young woman eating yogurt while sitting on stool in the kitchen at home.
Shutterstock/Josep Suria
Leah Groth
By Leah GrothMay 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Taylor Grasso, RD (@simplyhealthyrd) is a dietician with a mission: To teach women about balanced nutrition. She has amassed a large following on TikTok by sharing health and nutrition videos, sharing everything from meal plans to tips on how to eat healthier. In one viral video she shared her favorite healthy snacks to help build muscle, burn fat, and lose weight. “I'm a registered dietician who eats fully, intuitively, and I always get asked what I eat in a day. So I thought that I would share all of the snacks that we keep in our house throughout the week,” she says in the video. “So some of these I eat on a daily basis. Some of them my husband eats on a daily basis, and some of them, both of us eat every single day.”

1. Greek Yogurt

@simplyhealthyrd

Snacks I eat daily as a dietitian, proritizng protein and fiber always #snacks #healthysnacks #healthysnack #healthysnackideas #healthysnackinspo #dietitian #dietitiansoftiktok #nutritiontips

“When I'm picking and choosing what I want to have for a snack, two of the things that I always try to make sure that I have are protein and fiber, because those are what is going to help balance my blood sugar more throughout the day,” says Taylor. “So Greek yogurt is one of my go-tos.” She prefers the pre-portioned options, either Two Good or Siggis. “I will eat literally whatever flavor it is. This provides me with the protein. It has 12 grams of protein per serving,” she says. “And then I typically add in either mixed berries or just fresh berries depending on what I have to add in a little bit of fiber.”

Related: Woman Lost 44 Pounds with These Simple Habits You Can Do Today

2. Cheese, Fruit, and Nut Packs

A view of several cases of Kirkland Signature cheese, fruit and nut packs, on display at a local Costco store.Shutterstock

She also swears by Costco cheese, fruit and nut packs, which they also sell at regular stores. “They usually have some form of cheese or turkey or something like that. And then this one also has nuts and dried fruit in it as well,” she says. “This has 10 grams of protein per serving and only three grams of fiber, so a little bit lower on the fiber side, but that's okay because we don't have to be perfect at all of our snacks.”

3. Cottage Cheese

Cottage cheese with radish and cucumberShutterstock

“Another high protein option that is absolutely having a moment right now is cottage cheese,” says Taylor. “You can add literally whatever you want to this, but it's going to provide you with 15 grams of protein per serving. Adding something like fruit or veggies is going to improve that fiber content so that we have that balance of both protein and fiber at that snack.”

4. Protein Bars

Taylor_Grasso_simplyhealthyrd1simplyhealthyrd/TikTok

“Protein bars are a really easy one for on the go,” says Taylor, revealing that her husband likes the Built bards while she prefers Go Slims. “I always try to look for something around the 200 calorie mark that has 15 grams plus of protein and also has five grams of fiber. So this one has six grams of fiber.”

Related: 10 Exercises That Maximize Ozempic Results, Says Celebrity Trainer

5. Meat Sticks

Snack meat stick sausageShutterstock

“We absolutely love meat sticks,” she adds. “You can either do chicken, Turkey or beef. We love the new Primal brand.” She loves buffalo chicken, turkey cilantro lime, and grass fed beef. “These provide you with a good amount of protein, pair them with a whole grain cracker or veggies and hummus to add in a little bit of fiber.”

6. Dried Mango and Pistachio

Raw Organic Dried Mangos in a BowlShutterstock

She also loves a combo of dried mango and pistachios. “So the pistachios are going to provide you with a good amount of healthy fats, and then they also are a complete protein,” while the dried mangoes “are going to provide you with some carbohydrates and some fiber,” she adds. “I would also add something like deli meat, turkey or cheese stick or something like that to boost up the protein content even more.”

7. Protein Is Important for Weight Loss and Blasting Fat

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.Shutterstock

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

“For most individuals who are trying to lean out, we want to make sure that your protein intake is high, because that will help with hunger and fullness,” Chris McMahon, a nutrition and fitness coach, tells The Body Network. “It'll also help with preserving the muscle mass you have. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher.”

Related: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

8. And, So Is Fiber

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

And, he agrees that you should, “make sure you're getting plenty of fiber,” as it is “connected to hunger and fullness.”

💪🔥Body Booster: Pairing fiber and protein is great for a snack, as fiber will fill you up right away, while the protein will help you stay full for longer.

Nutrition & Diet

5 "Healthy Snacks For Fat Loss," According to a Dietitian

Portrait,Of,Smiling,Young,Happy,Woman,Staying,At,Home,,Standing
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Leah Groth
By Leah GrothMay 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Lauren Hubert MS, RD Dietitian (@sororitynutritionist) is a nutritionist and social media influencer who shares health and diet tips with her hundreds of thousands of followers. In one of her viral videos she takes her followers to the grocery store, where she selects five “healthy snacks for fat loss.” The Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on each of them.

1. Whole Wheat Bagel with Tzatziki

@sororitynutritionist

5 healthy snacks for fat loss #fatlossnacks #healthysnack #weightlosssnacks #weightlosssnack #healthygroceryshopping #groceryshoppingtips #healthygroceryhauls

“You could do a half a whole wheat bagel with tzatziki and sliced cucumber on top,” Lauren says, holding up the greek tip from Cedar’s. Collingwood Says: “Even though tzatziki is made with greek yogurt, it still doesn’t really have a lot of protein when it is probably just one to two tablespoons on a half bagel. Cucumber also is a vegetable but a few slices is only a few calories and not much fiber. That being said, for a snack, it is better than butter or jelly on a bagel and is fairly low in calories for high taste and could be a nice refreshing snack with some chew and crunch.”

Related: 5 Ways I Got My Dream Body Back After a Slump

2. Celery and Peanut Butter

Crispy celery sticks with organic peanut butter and milkShutterstock

“You could do two celery sticks with peanut butter and even add some dark chocolate chips for something fun.” Collingwood Says: “Celery is nice and crunchy and the peanut butter provides some healthy fats for longer lasting energy. “If you want a little sweet as well, a couple of chocolate chips can give another flavor and won’t contribute a lot of calories or sugar.”

3. Strawberries and Yogurt

Greek yogurt strawberry parfaits with fresh berries. toning. selective focusShutterstock

“You could do one cup of strawberries and then pair it with my favorite yogurt or whatever yogurt that you love,” she says, holding up a single serving of Siggi’s, with 15 grams of protein and 11 grams of sugar. “This one packs a good amount of protein,” she says. Collingwood Says: “Strawberries are excellent fiber and are low in calories but nice and sweet and juicy. In order to get good protein with it, It would need to be greek yogurt, ideally plain and low fat.”

4. Apple and String Cheese

A healthy snack with pistachio nuts, apples and string cheeseShutterstock

“You could do one apple and then pair it with one to two pieces of string cheese. I prefer the part skim mozzarella,” she says, holding up Galbani string cheese. “Apples provide some crunch and fiber when you eat the skin. String cheese is usually about 80-90 calories and 6-7 g of protein. Depending on how hungry you are and how large of a snack you are looking for, one string cheese with the apple is less than 200 calories,” she says.

Related: Lose 50 Pounds in 90 Days with This Simple Habit, Says Expert

5. Tuna and Crackers

Close up Butter cracker with tuna spread on cutting board,snack foodShutterstock

“You could also do tuna fish and crackers,” she says, holding a can of Starkist, “or you can use some of these Crisp Breads that are really crunchy for something fun.” Collingwood Says: “Tuna is a great source of protein and some omega-3 fats. Avoid the varieties drenched in oil and pick the water packed can or the pouch instead. A few crisp breads or crackers provide a nice crunch and some carbs for energy.”

💪🔥Body Booster: String cheese is a low-calorie food with up to 7 grams of protein, making it a great weight loss snack.

Nutrition & Diet

10 Power-Packed High-Fiber Snacks Nutritionist Swear By

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Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptSep 21, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

As someone who lives and breathes nutrition, I want to shine a spotlight on an unsung hero of your diet: fiber. Trust me, it's a total game-changer for your body!

Get ready to discover ten delicious, fiber-packed snacks that'll not only make your tummy happy but could also help you shed those extra pounds. These easy additions to your daily routine might just revolutionize how you feel. Ready to give your body some fiber love? Let's dive in!

Why Fiber Is Your Body's Best Friend

Vegan health food concept for high fibre diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes, herbs. Foods high in antioxidants and vitamins. Immune system boosting. Flat lay.Shutterstock

Fiber is like a superhero for your body. It:

  • Keeps your tummy happy
  • Helps you feel full longer
  • Supports healthy weight
  • Keeps your blood sugar steady

There are two types of fiber:

  1. Soluble fiber: Found in oats, beans, and fruits. It's great for your heart and blood sugar.
  2. Insoluble fiber: Found in whole grains, nuts, and veggies. It keeps things moving in your digestive system.

Why Should You Care?

Eating enough fiber can lower your risk of some scary health problems like heart disease, type 2 diabetes, and even some cancers. That's pretty awesome, right?

How Much Fiber Do You Need?

  • Women: Aim for 25 grams a day
  • Men: Shoot for 38 grams a day
  • Over 50? You can dial it back a bit: 21 grams for women, 30 for men

Here's the kicker: most people only eat about 15 grams a day. We can do better!

Let's Get That Fiber!

I'm a huge fan of getting your fiber from whole foods. It's easier than you might think! Stay tuned for some quick, tasty, and fiber-packed snack ideas that'll make your body thank you.

Remember, small changes can make a big difference. Let's start boosting that fiber intake together!

Apple Slices with Almond Butter

Almond Butter in Small White Bowl and Apple Slices for SnackingShutterstock

Fiber Content: ~4.5g per medium apple

Why It Works: Apples are rich in both soluble and insoluble fiber, making them a great choice for improving digestion and promoting satiety. Pairing them with almond butter adds healthy fats and protein, making this a balanced snack.

Customize it: Sprinkle cinnamon for extra flavor or swap almond butter for peanut butter if preferred.

Chia Seed Pudding

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.Shutterstock

Fiber Content: ~10g per 2 tbsp chia seeds

Why It Works: Chia seeds are a powerhouse of fiber and omega-3 fatty acids. When mixed with liquid (like almond milk or yogurt), chia seeds expand to create a pudding-like texture that’s both filling and nutritious.

Customize it: Add fresh berries or a drizzle of honey for natural sweetness, or incorporate some nuts for a crunchier texture.

RELATED:5 Reasons Walking Might Beat Running After 50 (and 3 Reasons It Might Not)

Hummus with Carrot and Cucumber Slices

Plate of assorted colorful fresh vegetable sticks with hummus and yogurt dips on light blue background. Top view. Healthy raw vegetarian food enriched with vitamins and microelementsShutterstock

Fiber Content: ~6g per 2 tbsp hummus and 1 cup of veggies

Why It Works: Hummus, made from fiber-rich chickpeas, provides a combination of fiber, healthy fats, and protein. Pairing it with crunchy, fiber-filled vegetables like carrots and cucumbers makes for a satisfying and nutrient-dense snack.

Customize it: Add bell peppers, celery, or cherry tomatoes for more variety and fiber.

Avocado Toast on Whole Grain Bread

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Fiber Content: ~10g per serving (1 slice whole grain bread + ½ avocado)

Why It Works: Avocados are loaded with heart-healthy monounsaturated fats and fiber, while whole grain bread offers an extra dose of fiber to help keep you full longer.

Customize it: Add toppings like tomato slices, microgreens, or a sprinkle of chia seeds for even more fiber and nutrients.

Greek Yogurt with Flax Seeds and Berries

Healthy Greek yogurt bowl with fresh berryShutterstock

Fiber Content: ~8g per serving (1 cup Greek yogurt, 1 tbsp flax seeds, ½ cup mixed berries)

Why It Works: Flax seeds are packed with fiber and omega-3 fatty acids, and when combined with fiber-rich berries like raspberries and blackberries, this snack becomes a powerful digestive health booster. Greek yogurt adds protein and creaminess to make the snack well-rounded.

Customize it: Swap flax seeds with chia seeds or add a spoonful of almond butter for a richer flavor.

Popcorn (Air-Popped)

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

Fiber Content: ~4g per 3 cups (air-popped)

Why It Works: Popcorn is a whole grain that’s low in calories but high in fiber, making it a great snack for when you’re craving something crunchy. Air-popping the kernels keeps the calorie count low while maintaining all the benefits of the fiber.

Customize it: Sprinkle with nutritional yeast or a pinch of sea salt for flavor. Avoid adding butter or oil to keep it light and healthy.

RELATED:Stop Making These 10 Smoothie Mistakes That Cause Weight Gain

Roasted Chickpeas

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

Fiber Content: ~6g per ½ cup

Why It Works: Chickpeas are rich in both protein and fiber, making them a satisfying snack that will keep you full for hours. Roasting them gives them a crunchy texture that makes for a great alternative to chips.

Customize it: Season with spices like paprika, cumin, or garlic powder for a flavorful twist. You can also use different legumes like lentils or black beans.

Oatmeal Energy Bites

Homemade low-calorie banana cookies with oatmeal and walnuts close-up on a slate board on the table. Horizontal top view from aboveShutterstock

Fiber Content: ~4g per serving (2 bites)

Why It Works: These no-bake energy bites made with oats, flaxseeds, and almond butter are not only delicious but also loaded with fiber, healthy fats, and protein. They’re a great on-the-go snack that satisfies hunger and keeps you energized.

Customize it: Add dark chocolate chips, shredded coconut, or dried cranberries to mix up the flavors and textures.

Pear Slices or Pineapple Slices with Cottage Cheese

Bowl of tasty cottage cheese with pineapple on wooden tableShutterstock

Fiber Content: ~5.5g per medium pear

Why It Works: Pears are an excellent source of fiber, particularly soluble fiber, which is beneficial for digestive health. Pairing pear slices with cottage cheese creates a balanced snack that combines fiber with protein and healthy fats.

Customize it: Add a drizzle of honey or sprinkle with cinnamon for extra sweetness, or swap cottage cheese with Greek yogurt for a different texture.

Edamame

Edamame,boiled green soybeans with saltShutterstock

Fiber Content: ~5g per ½ cup (shelled)

Why It Works: Edamame is not only rich in fiber but also packed with plant-based protein. It’s a great snack for those looking to add more fiber and protein to their diet while keeping calories low.

Customize it: Sprinkle with sea salt or a dash of soy sauce for flavor. You can also toss the edamame with sesame seeds for added crunch and nutrients.

RELATED:These 6 Cheat Codes Made My 40-Pound Weight Loss Simple

Bonus Tips for Adding More Fiber

Organic,Dry,Black,And,White,Chia,Seeds,Against,A,BackgroundShutterstock

If you’re looking to incorporate even more fiber into your diet, here are some simple ways to elevate the fiber content of your meals:

  1. Add Seeds: Sprinkle chia seeds, flaxseeds, or hemp seeds onto your yogurt, smoothies, or salads for an extra fiber boost.
  2. Go Whole Grain: Choose whole grain options whenever possible, such as whole wheat bread, crackers, or tortillas.
  3. Increase Vegetable Intake: Use raw veggies as a base for your snacks or add them to wraps, dips, or smoothies to naturally boost fiber intake.
  4. Use Legumes: Incorporate legumes like chickpeas, lentils, or black beans into dips, soups, and salads for a high-fiber, protein-rich addition.

Final Words on Fiber

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By making informed dietary choices and gradually increasing fiber intake, individuals can improve their overall health and well-being. However, it’s always important to consult with a doctor or dietitian before making significant changes to your diet. Also, you should gradually increase fiber, primarily to prevent gastrointestinal discomfort and to allow the digestive system to adjust to the increased fiber load. Sudden increases in dietary fiber can lead to symptoms such as bloating, gas, and abdominal cramps, as the gut microbiota may need time to adapt to the changes in fiber consumption. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

12 High-Fiber, High-Protein Foods That Burn Fat and Keep You Full

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Copyright Jenn Clayton Nutrition/YouTube
Christopher Roback
By Christopher RobackDec 24, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling to lose weight while fighting constant hunger? The solution might be simpler than you think. Jenn Clayton, a Certified Weight Loss and Nutrition Coach who maintained a 140-pound weight loss, shares her secret: foods rich in both protein and fiber. These powerhouse combinations keep you satisfied longer while supporting your weight loss goals.

Black Beans: The Weight Loss Superfood

"Black beans are extremely versatile," says Jenn in her post. A half-cup serving provides 70 calories, 5g protein, and 7g fiber. Rich in antioxidants, they fight chronic illness while keeping you full.

Lentils: Your Gut Health Hero

With 115 calories, 9g protein, and 8g fiber per half-cup, lentils pack a nutritional punch. "They feed your good gut bacteria, which is crucial for weight loss," Jenn explains.

Barley: Your Smart Carb Choice

"This is what I substitute for rice most of the time," Jenn shares. A quarter-cup serving contains 123 calories, 5g protein, and 5g fiber, making it an excellent pasta or rice replacement.

Edamame: The Plant Protein Powerhouse

Per 100g serving, edamame delivers 121 calories, 12g protein, and 5g fiber. "Because edamame is made from soy, it's packed with plant-based protein," Jenn notes.

Rolled Oats: Your Breakfast Champion

One cup provides 307 calories, 11g protein, and 8g fiber. "Oats have both insoluble and soluble fiber, helping support digestion and regulate appetite," Jenn explains.

Almonds: The Perfect Portable Snack

Twenty-three almonds (28g) contain 164 calories, 6g protein, and 4g fiber. "They're portable and super filling," Jenn says, noting their high vitamin E content.

Flaxseed: The Hidden Fat Fighter

A tablespoon offers 55 calories, 2g protein, and 3g fiber. "You need flaxseed in your life," Jenn insists, highlighting its omega-3 benefits.

Quinoa: The Complete Protein Source

One cup of cooked quinoa contains 222 calories, 8g protein, and 5g fiber. "It's a complete source of plant-based protein," Jenn explains.

Pistachios: The Smart Snacking Nut

Forty-nine kernels (28g) provide 159 calories, 6g protein, and 3g fiber. "Pistachios are different from other nuts," Jenn notes. "They're an amazing source of both protein and fiber."

RELATED:Woman Drops 20 Pounds With 3 “Lazy” Habits That Actually Stuck

Chia Seeds: The Fiber Champion

One ounce contains 138 calories, 5g protein, and 10g fiber. "My favorite way to incorporate chia seeds is to make chia pudding," Jenn shares.

Tempeh: The Probiotic Protein Star

Three ounces deliver 190 calories, 20g protein, and 4g fiber. "If you prefer plant-based protein, tempeh is amazing," Jenn says.

Chickpeas: The Versatile Weight Loss Friend

Half a cup provides 135 calories, 8g protein, and 7g fiber. "Chickpeas can help lower cholesterol and improve brain health," Jenn explains.

RELATED:10 Signs You're Eating Too Much Sugar

The Science Behind These Superfoods

Recent research confirms why these foods work so well for weight loss. According to Mayo Clinic, fiber absorbs water and adds bulk, helping you feel full longer and prevent overeating. The University of California, Irvine reports that fiber feeds beneficial gut bacteria, supporting both digestive health and metabolism.

Benefits Beyond the Scale

Harvard Health's analysis of 250 studies shows that high-fiber foods can reduce mortality risk from heart disease and cancer by 16-24%. Mayo Clinic adds that soluble fiber helps lower cholesterol, while the University of Michigan notes its role in stabilizing blood sugar levels – making these foods essential for overall health, not just weight loss. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 60 Lbs on Ozempic by Doing 5 Things

Vannessa Shafer
I Lost 60 Pounds With GLP-1 and These 7 Changes Shocked Me Most
Copyright Vannessa Shafer/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to maximize weight loss while on Ozempic? According to one expert, there are a handful of habits that will help you lose more weight while on a GLP-1 drug. Vannessa Shafer is a social media influencer and weight loss warrior who lost 60 pounds in 7 months with the help of weight loss drugs. In a new post, she reveals a few habits that improved her weight loss. “5 things that helped me lose 60 pounds in 7 months on my GLP-1 journey,” she writes.

She Started Counting Protein

The first thing she did? “Stop counting calories and start counting protein,” she reveals. “My protein goal was 150 grams a day. If I reached between 120-150, my scale dropped. If I was under 100 my scale didn’t move the slightest bit.”

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

She Started Meal Replacement Protein Shakes

“Meal replacement protein shakes made my life so much easier because sometimes sitting down to eat a meal wasn’t happening because I got full too quick which wasn’t actually serving my goals. Fueling your body has to happen,” she continued.

She Amped Up Fiber Intake

She also amped up fiber intake. “Fiber is essential in your day and please don’t learn that the hard way. Think gut health and digestion. Prioritize it,” she says.

Hydration

She also started hydrating more. “Water intake is crucial. I strived for 80 ounces a day. Staying well-hydrated helps maintain bodily functions and supports metabolism, which is crucial for effective weight management. Adequate water intake also aids in the absorption of nutrients from food, ensuring that the body gets the necessary elements to function optimally and support weight loss efforts,” she writes.

RELATED:20 Possible Ozempic Side Effects

Walking

Finally, she started walking more. “A walking pad & walking outside really helped me have breakthrough moments in my weight loss while also building up muscle. Get a weighted vest or walking outside with some weights in hand. I worked towards 10k steps a day but do what you can. 5k is better than nothing,” she says.

Before She Started Ozempic She Wished She Knew She Would Be Disgusted with Food

In another post, she reveals some things she wished she knew before going on a GLP-1. “I didn’t know that somewhere in the middle of a meal and quite literally mid bite I would push my plate away in complete disgust,” she reveals. “The way Tirzepatide has the ability to say “Vannessa, you’re done” is the most impressive voice in my head.”

RELATED: What Happens to Your Body When You Stop Taking Ozempic

She Didn’t Know She Would Lose the Desire to Drink Alcohol

“I didn’t know I would lose all desire to drink alcohol,” she continued. “I didn’t realize the medication had the ability to stop habits that weren’t good for me. I’m still shocked everyday when someone tells me they quit smoking, drinking, shopping addictions etc. The ability to control the reward center is crazyyyyy.”

She Didn’t Know She Would Battle Body Dysmorphia

“I didn’t know how hard it would be to shop and pick up anything other than my old size. Body dysmorphia is so real,” she admits. “It took a long time for it to sink in that I would actually need a size small instead of an XL/1X.”

RELATED:20 Things to Avoid While on Ozempic

She Didn’t Know Her Feet Would Shrink

“I didn’t know my feet would shrink. My feet shrunk. How is that even possible?” she asks. “I went from a size 8.5 to a 7.5 😳 I’m still wrapping my brain around it.”

She Didn’t Know Her Mental Health Would Improve

“I didn’t know how much my mental health would improve,” she continues. “I know you’re supposed to love yourself at every size but realistically, I loved myself but not my body and that caused me to struggle so much. I did a lot of shower cry sessions. I’m in a much better place now.”

She Didn’t Know She Would Be Proud to Be on a GLP-1

“I didn’t know I would go from embarrassed about being on a GLP1 to loudly sharing about it because I’m proud of me for putting myself first and I’m proud to be able to help others find success and put themselves first,” she says. “It was nowhere on my vision board but here we are.”

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

She Didn’t Know It Would Work

She was also shocked that she finally lost weight. “I didn’t know it would work but it did and it completely changed my life,” she concludes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

Can You Pass This Simple Squat Test?

Dr. Kelly Starrett The Ready State thereadystate
Copyright The Ready State/instagam
Christopher Roback
By Christopher RobackFeb 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

When was the last time you effortlessly sat on the floor to play with kids or tend to your garden? For most of us, these simple movements have become increasingly difficult. I remember the day I realized I couldn't comfortably sit cross-legged through my daughter's entire tea party – that was my wake-up call. But according to Dr. Kelly Starrett, a distinguished Physical Therapist and three-time New York Times bestselling author, this loss of natural mobility isn't permanent. As the founder of The Ready State, he developed the 10-Minute Squat Test—a simple assessment that not only predicts longevity but could help you move like your younger self again. Ready to discover if your body still has its youthful potential? Take 10 minutes and try this test with me.

What is the 10-Minute Squat Test?

"When we originally put this out, we did it because we were beginning to establish what everyone should be able to do," Dr. Starrett explains in his video. The test is remarkably simple: can you maintain a comfortable, deep squat position for 10 minutes? No equipment needed – just you and gravity working together to assess and improve your mobility.

Why This Position Matters

According to Dr. Starrett, this isn't just about exercise – it's about reclaiming our natural human capacity. "Over two and a half million years of evolution, how did we evolve in order to maintain function, maintain position, maintain shape?" he asks. The answer lies in our ancestral movement patterns, where ground-sitting positions were a regular part of daily life.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Science of Squatting and Longevity

"The research is very strong," Dr. Starrett notes, "that your ability to get up and down off the ground without using your hands is an excellent predictor of your mortality and morbidity." This simple test doesn't just measure flexibility – it assesses your overall movement health and potential longevity.

Your Personal Starting Point

"Don't obsess about what my feet are doing," advises Dr. Starrett. Whether your stance is wide or narrow, the key is finding a position that works for your body. "We don't believe that there's a single squat position for you," he emphasizes, encouraging practitioners to explore what feels natural for their structure.

The Hidden Connection to Back Health

Here's a surprising fact: The World Health Organization reports that low back pain is the leading cause of disability worldwide. "Your femurs are attached to your pelvis, which is strangely attached to your low back," Dr. Starrett points out, highlighting how hip mobility directly impacts back health.

Making It Work for You

Not ready for 10 minutes? That's perfectly normal. "Maybe for you it's nine minutes, maybe for her it's 12 minutes," says Dr. Starrett. The goal isn't perfection – it's progress. You can hold onto a wall or use supports while building your capacity.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Modifications for Every Body

If you have specific conditions like a herniated disc, modifications are available. "If you're flexion intolerant, you may need to do something that looks like this," Dr. Starrett demonstrates, showing how to maintain the benefits while respecting your body's current limitations.

Modern Life and Movement

"We're seeing a really big disruption between environment and organism," Dr. Starrett observes. Our modern lifestyle of prolonged sitting and screen time has disconnected us from natural movement patterns. The good news? These patterns can be restored through consistent practice.

RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Getting Started Today

Begin with whatever time feels manageable in a supported squat position. "Start building towards that 10 minutes, start to see the magic and capacity of your body," encourages Dr. Starrett. Focus on relaxed breathing and maintaining heels on the ground. With patience and practice, you'll be amazed at how your body remembers its natural movement patterns. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

Transform Your Body at 40 with These 6 Habits

Reggie Macena good_for_life_training
Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothFeb 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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