Dietitian Approved High Fiber Snacks

Hey Snack Loving Friends who are looking for healthy high fiber snacks,

For those of you that don’t know me, my name is Lacy, and I’m a registered dietitian and owner of Mindful Vending (a dietitian owned and operated healthy vending company). In our vending machines, we provide all kinds of nourishing snacks including some of the best high fiber snacks on the market.

This site contains affiliate links (See full disclosure here.)

As the owner of Mindful vending, it is my job AND passion to search for the healthiest packaged snacks available. I am constantly looking for snacks to meet a variety of needs. If it is our there, I want to find it!

Since I have to keep a healthy snack database for my company anyway, I thought it might be helpful to share my snack lists here as well. So browse all the categories and find the snacks that best fit with your needs and wants. Happy snacking!

So here they are… (Scroll down to read the eighth post in this series, Dietitian Approved High Fiber Snacks

• Dietitian Approved Gluten Free Snacks
• Healthiest Chips and Crackers According to a Dietitian
• Top Omega-3 On-the-Go Snacks
• The Best Nutrition Bars and Protein Bars
• Dietitian Approved High Fiber Snacks (This Post!)
• Best On-the-Go Protein Snacks According to a Dietitian
• Dietitian Approved Nut-Free Snacks
• Top Whole Grain Packaged Snacks
• Dietitian Approved Antioxidant Snacks
• Healthy On-the-Go Fruit and Vegetable Packaged Snacks
• The Best On-the-Go Probiotic Snacks According to a Dietitian
• The Healthiest Non-perishable Packaged Entrees According to a Dietitian

Why Eat High Fiber Snacks

Did you know that According to research, Fiber:

• Reduces the risk of cancer
• Has anti-inflammatory properties
• Promotes healthy digestion
• May help with joint pain
• Reduces the risk of heart disease and stroke
• Helps with satiety and weight loss/weight maintenance
• Reduces the risk of some cancers
• May help with mood and mood disorders like depression, anxiety, stress
• Protects against diabetes

• Also some fiber is Prebiotic (Good bacteria in the gut feeds on prebiotics; all prebiotics are fiber, but not all fiber is prebiotic)

Healthy High Fiber Snacks

88 Acres

I love 88 Acres for people with or without a nut allergy. They are made in a nut free and gluten free facility. These bars are made out of seeds like flax (rich in Omega-3), pumpkin, and sunflower instead of nuts. They have a simple ingredients list and are a good source of protein, fiber, vitamins, minerals, healthy fats, and antioxidants.

The Cinnamon and Oat Seed bar also contains cinnamon, which is anti-inflammatory and anti-bacterial, and the Ginger Apple Seed bar contains ginger, which is anti-inflammatory.

Possible Benefits are Some of the Ingredients in 88 Acres:

• May help with mood disorders like depression, anxiety, stress
• May improve energy levels/ fatigue
• Promotes a healthy immune system
• May improve GI Inflammation
• Aids in addiction recovery
• Promotes healthy gut bacteria and bacteria balance.
• Has anti-inflammatory properties
• Promotes healthy digestion
• May reduce joint pain and arthritis inflammation
• Reduces the risk of heart disease and stroke
• Improves with satiety and aids weight loss
• Protects against diabetes
• May help with ADD/ADHD symptoms
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Has cancer fighting properties

Happy Inside Cereal

Happy Inside Cereal is a crunchy cereal that is 100% whole grain and is a good source of probiotics, prebiotics, antioxidants, and fiber. Ingredients include whole grain barley (the first ingredient) and dried fruit.

Benefits of Probiotics:

• Support Digestive heath
• Support immune function
• Have anti-inflammatory properties 
• Help with mood and mood disorders like depression, anxiety, stress
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May aid in addiction recovery
• Promote a healthy heart

Dirt Kitchen

I am super excited about this snack! They are made out of simple ingredients with the first ingredient being dried vegetables! Some of the flavors include: Green Beans + Roasted Almonds with Lemon + Butter +Garlic Seasoning and Zucchini + Roasted Chickpeas + Pistaccios with Sea Salt + Black Pepper. These Dirt Kitchen snacks are high in filling protein and fiber, and are gluten free.

Bada Bean Bada Boom

Bada Bean Bada Boom is one of my favorite snacks on the healthiest chips and crackers list. Seriously, these snacks made from Broad beans are soooo delicious! Whenever I give a sample to friends and family, their faces and reactions read like ‘whoa, what is this glorious snack, and where can I get more!?!?!’ Bada Bean Bada Booms have 7 gm protein and 5-6 gm fiber as well as essential vitamins and minerals in each serving. They are made from simple ingredients with the first ingredient being broad beans. These crunchy snacks are low in calories and gluten free. You can get them pre-packaged in 100 calorie snack packs, and these are 100 calories that are actually filling so they can aid in weight loss. Broad beans also have immune boosting, heart healthy antioxidants as well!

Here is another interesting tidbit about broad beans:

Though research is limited, some small studies have shown that Levodopa found in broad beans (also called fava beans) may help with symptoms of Parkinson’s disease. But if you have Parkinson’s, it is important to talk with your doctor before eating foods in excess that contain Levodopa. You should continue to take medications per your doctors advice as well. Keep in mind, you could over do it if you are taking medications and eating Levodopa rich foods. This excess could cause dyskinesia in Parkinson’s patients.

Rhythm Superfood Chips

Rhythm Superfood chips are Gluten free chips made out of filling vegetables and fruit. In fact, the first ingredient is a fruit or vegetable! Star ingredients on their simple ingredients list are foods like kale, turmeric, bell pepper, beets, and cauliflower. They are dried chips, not fried and contain nutrients like protein, fiber, vitamins, and minerals, and antioxidants.

Regularly incorporating Turmeric in your diet has many benefits:

• May repair the gut lining
• Anti-inflammatory
• Enhances anti-bodies and immune cells
• May reduce the risk of cancer
• May improve mood, depression, stress, and anxiety
• Supports brain function, focus, attention
• Reduce the risk of heart disease and stroke
• Joint pain/Arthritis
• Reduce the risk of Alzheimer’s

Benefits of Antioxidant Rich Foods include:

• Supports brain function, focus, and attention
• May reduce the risk of Alzheimer’s and Dementia
• Provides immune support
• Anti-inflammatory
• May improve mood, depression, stress, and anxiety
• May reduce the risk of cancer
• Reduce the risk of heart disease and stroke
• May reduce joint pain and arthritis inflammation
• Aids in addiction recovery

Doctor in the Kitchen Flackers Gluten Free Flax Seed Crackers

The star ingredient in these 100% whole grain Flackers is the Flax Seeds. Nutrients in these crackers include ALA Omega-3, antioxidants, B vitamins, and Potassium. And with 6 gm of fiber and 4 gm of protein, these flackers are going to help you feel full. They are also baked, not fried; have only 1 gm of sugar; and have 0 added sugar and trans fat. They are also gluten free!

Because these Flackers have many of the same ingredients as the Way Better Tortilla chips, they also have some of the same possible benefits:

• May help with mood disorders like depression, anxiety, stress
• May improve energy levels/ fatigue
• Promote a healthy immune system
• May improve GI Inflammation
• Aid in addiction recovery
• Promote healthy gut bacteria and bacteria balance.
• Has anti-inflammatory properties
• Promote healthy digestion
• May reduce joint pain and arthritis inflammation
• Reduce the risk of heart disease and stroke
• Help you feel full after eating; thus, helps with satiety and weight loss
• Protects against diabetes
• May help with ADD/ADHD symptoms
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Has cancer fighting properties

The Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Triscuits

100% whole grain…check. Simple ingredients (only 3 ingredients in the original)…check. Baked, not fried…check. Triscuits have so many things going for them. The first ingredient is the B vitamin-rich whole wheat! They have 3 gm of fiber and 3 gm of protein per serving. They also have 0 added sugar, sugar, and trans fat. Bonus, triscuits are not as expensive as some of the other healthier crackers.

Wonderful Pistaccios

Pistaccios: lower in calories compared to other nuts, and high in protein, healthy fats, fiber, antioxidants, vitamins (especially B6), and minerals. With nutrients like these, these gluten free Pistaccios are a fantastic snack option!

Antioxidants:

• Support brain function, focus, and attention
• May reduce the risk of Alzheimer’s and Dementia
• Provides immune support
• Have Anti-inflammatory properties
• May improve mood, depression, stress, and anxiety
• May reduce the risk of cancer
• Reduce the risk of heart disease and stroke
• May reduce joint pain and arthritis inflammation
• Aids in addiction recovery

Carrington Farms Organic Flax Chia Blends Go Pak

These Carrington Farms Organic Flax Chia Blends Go Paks are so cool! They are little packs of standout ingredients like flax seeds and chia seeds that you can take with you anywhere. They are a great source of fiber, antioxidants, minerals, and Omega-3s! You can eat them alone or better yet add them to your food anywhere! These gluten free snacks are fantastic additions to yogurt, oatmeal, salads, smoothies, and even ice cream. Since they are filling they can aid in weight loss as wel.

Did you know that According to research, Omega-3s:

• May help with joint Pain/arthritis
• Has anti-inflammatory properties
• May help with ADD/ADHD symptoms
• May improve energy levels/ fatigue
• Help with mood and mood disorders like depression, anxiety, and stress
• Reduce the risk of heart disease
• Improve Gut microbial health and gut inflammation
• May reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Aids in addiction recovery

Along with all the benefits of Omega-3s mentioned above, foods with antioxidants also:

• Supports brain function, focus, and attention
• May reduce the risk of Alzheimer’s and Dementia
• Provides immune support
• have Anti-inflammatory properties
• May improve mood, depression, stress, and anxiety
• May reduce the risk of cancer
• Reduce the risk of heart disease and stroke
• May reduce joint pain and arthritis inflammation
• Aids in addiction recovery

Simple Mills Sprouted Seed

These Simple Mills Sprouted Seeds Crackers have so many super seeds in them like flax, sunflower, hemp, and chia, and they are a good source of protein, fiber, Omega-3, antioxidants, and Vitamin E! They are also a great gluten free cracker option!

Research Backed Benefits of Omega-3 and Antioxidants:

• May help with joint Pain/arthritis
• Has anti-inflammatory properties
• May help with ADD/ADHD symptoms
• May improve energy levels/ fatigue
• Helps with mood and mood disorders like depression, anxiety, stress
• Reduces the risk of heart disease
• Improve Gut microbial health and gut inflammation
• May reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Aids in addiction recovery

Beanfields Bean Chips

Beanfields might be my favorite chips. They have 4 gm of protein and 4 gm of fiber per serving so you will feel full for longer after eating these chips. Due to the filling nature of these chips, they can aid in weight loss as well. They have a simple ingredients list with the first ingredient being antioxidant-rich black and white beans. These chips are gluten free, have less than 1 gm sugar, and 0 trans fat. They are also made in a peanut free facility. Beanfields come in lots of flavors. Nacho is probably the most popular, but my favorite is the Pico De Gallo.

Benefits of Polyphenol Antioxidants found in black and white beans:

• Prebiotic (good bacteria in the gut feeds on prebiotics)
• May reduce the risk of cancer
• Has anti-inflammatory properties
• Promotes a healthy gut
• Reduces the risk of heart disease and stroke
• May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
• Helps with mood disorders like depression, anxiety, stress

Kind Bars

Kind Bars have so many different varieties and each variety is unique so I am going to talk about a few of them separately. The Kind Nut Bars are full of protein-rich nuts, fiber, and antioxidants. In fact, the first ingredient is nuts so Kind Bars are a good source of healthy fats. These filling bars are low in sodium and sugar compared to a normal candy bar. One con is that these bars have a small amount of added sugar.

Kind Healthy Grains, Kind Breakfast Bars, and Kind Kids

Although nutrients vary, the Kind Healthy Grains, Kind Breakfast Bars, and Kind Kids have similar beneficial nutrients. They are 100% whole grain and often include super grains like quinoa and oats. The first ingredient will be some kind of whole grain like oats, for example. They are gluten free, have zero trans fat, and rich in filling fiber. One of the cons is that most of these bars have some added sugar, although less than a traditional candy bar.

Benefits of Antioxidants

• May reduce the risk of cancer
• Has anti-inflammatory properties
• Promotes a healthy gut
• Reduces the risk of heart disease and stroke
• May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
• Helps with mood disorders like depression, anxiety, stress

Kind Breakfast Probiotic Bar

Kind Bars also make a Kind Breakfast Probiotic Bar. These bars are also whole grain and full of filling fiber. They do have some added sugar, but not as much as traditional candy bars.

According to research, probiotics may:

• Support Digestive heath
• Support immune function
• Have anti-inflammatory properties 
• Help with mood and mood disorders like depression, anxiety, stress
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May aid in addiction recovery
• Promote a healthy heart

That’s It Bar and That’s It Probiotic

That’s It bars are allergy-friendly, gluten free snacks made with real fiber rich fruit. In fact, That’s It bars are made with fruit…and that’s it! They have zero added sugar so all for the sweet flavors come from the fruit. You can also get That’s It Bars with added probiotics as well.

According to research, probiotics may:

• Support Digestive heath
• Support immune function
• Have anti-inflammatory properties 
• May help with mood and mood disorders like depression, anxiety, stress
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May aid in addiction recovery
• Promote a healthy heart

Zing Bars

One of my favorite things about Zing Bars is that they are developed by a registered dietitian. They have all natural ingredients and are a good source of protein, fiber, prebiotics, and antioxidants. Zing Bars are gluten free and have zero added sugar or trans fat. Because Zing Bars are filling, they may help with weight loss

Benefits of Antioxidants:

• May reduce the risk of cancer
• Has anti-inflammatory properties
• Promotes a healthy gut
• Reduces the risk of heart disease and stroke
• May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
• Helps with mood disorders like depression, anxiety, stress

Oatmega Bars

These Oatmega Bars have Omega-3s, but not just any Omega-3s…DHA and EPA Omega-3s! They are high in grass-fed whey protein, fiber, vitamins, and minerals, and low in sugar. Thanks to the protein and fiber, these Omega-3 bars are filling; thus, aid in weight loss. Oatmega Bars are also certified gluten free.

Benefits of Omega-3:

• May help with joint Pain/arthritis
• Has anti-inflammatory properties
• May help with ADD/ADHD symptoms
• May improve energy levels/ fatigue
• Helps with mood and mood disorders like depression, anxiety, stress
• Reduces the risk of heart disease
• Improve Gut microbial health and gut inflammation
• May reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Aids in addiction recovery

Health Warrior Chia Bar

These bars are packed with nourishing ingredients. The star ingredient and first ingredient on their simple ingredients list is the chia seed. Health Warrior Chia Bars are a good source of Omega-3s, fiber, antioxidants, and minerals. They are only 100 calories and yet extremely filling for two reasons. One, they are a good source of fiber, and two, they absorb water. Health Warrior Chia Bars are gluten free, low in sugar, and have zero added sugar and trans fat.

Below are a few possible benefits (according to research) of the nutrients found in Health Warrior Chia Seed Bars:

• May help with mood disorders like depression, anxiety, stress
• May improve energy levels/ fatigue
• Promote a healthy immune system
• May improve GI Inflammation
• Aid in addiction recovery
• Promote healthy gut bacteria and bacteria balance.
• Has anti-inflammatory properties
• Promote healthy digestion
• May reduce joint pain and arthritis inflammation
• Reduce the risk of heart disease and stroke
• Help you feel full after eating; thus, helps with satiety and weight loss
• Protects against diabetes
• May help with ADD/ADHD symptoms
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Has cancer fighting properties

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Health Warrior Pumpkin Seed Bars

Health Warrior also makes Pumpkin Seed Bars. These bars are high in proteins, antioxidants, fiber, minerals, and B vitamins and are low in sugar. They have a simple ingredients list with their first ingredient being, you guessed it, pumpkin seeds. Their other standout ingredient is whole grain quinoa.

Benefits of Antioxidant:

• May decrease the risk of cancer
• Has anti-inflammatory properties
• Promotes a healthy gut
• Reduces the risk of heart disease and stroke
• May reduce cognitive decline and the risk of Alzheimer’s Disease, Dementia
• Helps with mood disorders like depression, anxiety, stress

Rx Bars and Rx Kids Bar

These Rx Bars and Rx Kids Bars are high in filling protein and fiber, and have 0 added sugar. I love that their simple ingredients are listed right on the front of the packaging. Because they are filling, they also support weight loss

Empact Protein and Energy Bars

These protein and energy bars are geared towards women. They have a simple ingredients list and are a good source of protein, antioxidants, vitamins, minerals, fiber, and healthy fats. Their standout ingredients include Omega-3 rich flaxseed and chia seed. Empact Protein Energy bars are low in sugar, and filling as well.

Bonus: Empact also makes a Protein and Energy Bar Plus Probiotics and Prebiotics!

Below are a few possible benefits (according to research) of the nutrients found in Empact Protein and Energy Bars:

• May help with mood disorders like depression, anxiety, stress
• May improve energy levels/ fatigue
• Promote a healthy immune system
• May improve GI Inflammation
• Aid in addiction recovery
• Promote healthy gut bacteria and bacteria balance.
• Has anti-inflammatory properties
• Aid in Digestion
• Promote healthy digestion
• May reduce joint pain and arthritis inflammation
• Reduce the risk of heart disease and stroke
• Help you feel full after eating; thus, helps with satiety and weight loss
• Protects against diabetes
• May help with ADD/ADHD symptoms
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Has cancer fighting properties

Biena Chickpea Snack

This protein and fiber-rich snack has zero sugar (the original flavor), zero trans fat, and is gluten free. Biena Chickpeas are made of simple ingredients with the first ingredient being chickpeas. This filling snack is also a good source of folate and magnesium.

Beanitos

Beanitos are made out of simple ingredients with the first ingredient on the label being beans. They are high in filling protein and fiber so they can aid in weight loss. They are gluten and nut free and are low in sugar, have 0 added sugar, and 0 trans fat.

Benefits of Polyphenol Antioxidants found in black and white beans:

• Prebiotic (good bacteria in the gut feeds on prebiotics)
• May decrease the risk of cancer
• Has anti-inflammatory properties
• Promotes a healthy gut
• Reduces the risk of heart disease and stroke
• May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
• Helps with mood disorders like depression, anxiety, stress

Go Raw Flax Snax

These little Go Raw Flax Snax crackers are super stars! They have a simple ingredients list with the first ingredient being their standout ingredient: Omega-3 flaxseeds! Go Raw Flax Snaxs are a good source of protein and fiber and have zero added sugar. They are gluten free, and nut free, and prepared by drying instead of frying!

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Possible benefits of Omega-3s:

• May help with joint Pain/arthritis
• Has anti-inflammatory properties
• May help with ADD/ADHD symptoms
• May improve energy levels/ fatigue
• Helps with mood and mood disorders like depression, anxiety, stress
• Reduces the risk of heart disease
• Improve Gut microbial health and gut inflammation
• May reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Aids in addiction recovery

Quaker Chewy Granola Bars, 25% Less Sugar

These Quaker Chewy Granola, 25% Less Sugar bars are a great option when you are looking for something a little less expensive. The are 100% whole grain and have only 100 calories per bar. The first ingredient in these fiber-rich bars is granola.

Way Better Sprouted Tortilla Chips

The star ingredients of the Way Better Sprouted Tortilla Chips are flaxseed, chia seeds, quinoa, and beans. These chips are 100% whole grain and gluten free! When you eat Way Better chips, you’re getting plant-based omega-3s, antioxidants, B vitamins, and potassium. And because of the fiber, you will feel fuller than you would just eating the common chip. These chips have a simple ingredients list, zero sugar, zero trans fat, and less calories and sodium than many standard chips. Bonus for anyone with a nut allergy, Way Better chips are manufactured in a nut-free facility!

Below are a few possible benefits (according to research) of the nutrients found in Way Better Sprouted Tortilla chips:

• May help with mood disorders like depression, anxiety, stress
• May improve energy levels/ fatigue
• Promote a healthy immune system
• May improve GI Inflammation
• Aid in addiction recovery
• Promote healthy gut bacteria and bacteria balance.
• Has anti-inflammatory properties
• Promote healthy digestion
• May reduce joint pain and arthritis inflammation
• Reduce the risk of heart disease and stroke
• Help you feel full after eating; thus, helps with satiety and weight loss
• Protects against diabetes
• May help with ADD/ADHD symptoms
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Has cancer fighting properties

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

A Few Cons:

These chips are baked first then fried for a short the in sunflower oil, and they are more expensive than the standard chip.

Skinny Pop

Popcorn is such a yummy, classic snack, and Skinny Pop is also nut free and gluten free. Skinny Pop is made with simple ingredients with the first ingredient being whole grain. Plus Skinny Pop is a great source of filling fiber and low in calories; therefore, may eating Skinny Pop may help in weight loss.

Hippeas

By far, these are my kid’s favorite snack. They actually cheer when I tell them that I have packed Hippeas in their lunch box. Seriously…they cheer out loud! Hippeas are Gluten free and nut free, and they are a good source of fiber and protein. The main ingredient is chickpeas on their simple ingredients list. They are low in calories and yet filling which means…you guessed it… they can aid in weight loss.

Mary’s Gone Crackers

Mary’s Gone Crackers have a simple ingredients list including standout ingredients like flaxseed, quinoa, and the first ingredient listed, whole grain brown rice. What you get from eating these crackers: omega-3, antioxidants, protein, fiber, and B vitamins. What you don’t get: gluten, sugar, added sugar, and trans fat. They are also completely nut free! These baked (not fried) nutrient-dense crackers will also leave you feeling full and satisfied and aid in weight loss (thanks to the protein and fiber).

Possible benefits from the nutrients in Mary’s Gone Crackers:

• May help with mood disorders like depression, anxiety, stress
• May improve energy levels/ fatigue
• Promote a healthy immune system
• May improve GI Inflammation
• Aid in addiction recovery
• Promote healthy gut bacteria and bacteria balance.
• Has anti-inflammatory properties
• Promote healthy digestion
• May reduce joint pain and arthritis inflammation
• Reduce the risk of heart disease and stroke
• Help you feel full after eating; thus, helps with satiety and weight loss
• Protects against diabetes
• May help with ADD/ADHD symptoms
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Has cancer fighting properties

The Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s

Fruits

Okay, I know this is not a packaged snack and may seem like a no brainer, but I can’t write a post about nut-free healthy snacks without including natural simple whole foods like fresh fruits and vegetables. Fruits and vegetables are about the healthiest snack you can get! Fruits are packed with antioxidants, vitamins, minerals, and filling fiber. Plus, fruits are low in calories so eating fruits can aid in weight loss.

Antioxidants have so many benefits:

• May decrease the risk of cancer
• Have anti-inflammatory properties
• Promotes a healthy gut
• Reduces the risk of heart disease and stroke
• May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
• Helps with mood disorders like depression, anxiety, stress

Awesome Granola

Awesome Granola is gluten free, nut free, egg free, soy free, and wheat free. The first ingredient in this allergy-friendly, fiber snack is whole grain oats. This granola would pair perfectly with antioxidant, vitamins, minerals, and fiber-rich fruit and probiotic and protein-rich yogurt to make the ultimate nourishing and filling snack.

Lenties

Lenties are such a unique and tasty nut free and gluten free snack. A serving has 8gm protein and 25% of your daily fiber. They have a simple ingredients list and are low in calories and sodium. Lenties are also a great source of iron and potassium. I like eating Lenties as a stand alone snack, but I also like using them as a crunchie salad or soup topping and their sweet Cinnamon Sugar flavor goes great on yogurt or ice cream.

The Cinnamon Sugar Flavor also has another standout ingredient besides Lenties, Cinnamon!

Benefits of Cinnamon Include:

• Antioxidant
• Anti-inflammatory
• Promotes a healthy immune system
• Anti-bacterial
• May reduce the risk of some cancers
• May improve mood, depression, stress, and anxiety
• Promotes brain Function

Larabars

Larabars have a simple ingredients list with the first ingredients being nuts and seeds. They are a good source of filling fiber and proteins; therefore, they may aid in weight loss. They contain vitamins, minerals, and antioxidants and the walnut varieties have plant-based Omega-3s. Larabars are gluten free and have zero trans fat. By the way, the Mint Chip Brownie flavor is one of my husbands favorite bars of all time.

GoGo Squeeze

GoGo Squeeze is a nut free and gluten free product made with 100% real fruits and vegetables (fruits or vegetables are the first ingredient). They have a simple ingredients list, contain no added sugar, and are a good source of fiber!

Vegetables

Diets high in fruits and vegetables have been shown to reduce the risk of all sorts of diseases and conditions like Alzheimer’s, Dementia, heart disease, stroke, and cancer. In fact, the diets of people who live in the Blue Zones mostly consist of beans, legumes, fruits, vegetables, and whole grains. Blue Zones are defined as areas or regions that have lower rates of chronic disease and have reported higher satisfaction with their quality of life and well-being. So if we want to have a diet that more closely resembles the Blue Zones, we should be incorporating more vegetables (and fruits, whole grains, and legumes) into our meals AND snacks! Raw vegetables make a great on-the-go gluten free and nut free snack. You can pair them with hummus to get some added protein!

Tribe Hummus

Hummus is made out of the yummy Garbanzo beans (also called chickpeas). Garbanzo beans are a great plant source of protein and fiber so they are a super filling snack option. Eat Hummus with raw vegetables to get even more nutrients like vitamins, minerals, and fiber! Tribe is a fantastic gluten free hummus and it is manufactured in a nut free facility!

Chips and Salsa

Adding Salsa to a healthy chip like the nut free Way Better Tortilla Chips is such a super easy and healthy snack option. Salsa or Pico De Gallo is loaded with vegetables, vitamins, minerals, antioxidants, and fiber. Look for a salsa with a simple ingredients list and no added sugar like the Muir Glen Organic Salsa.

Take Home Message

Diets rich in antioxidants, Omega-3, probiotics, fiber, vitamins and minerals have been linked to reducing the risk or alleviating the symptoms of a multitude of conditions like:

• Heart Disease & Stroke
• Diabetes
• Inflammation
• Rheumatoid Arthritis
• Fibromyalgia
• GI Problems like bloating, distention, stomach pain, cramps, constipation, diarrhea, GERD, heartburn & gas
• IBS, IBD, & SIBO
• Migraines & headaches
• Fatigue
• Frequent colds and illnesses
• Alzheimer’s and Dementia
• Autoimmune Diseases
• Mucus drainage and phlegm
• Allergies
• Lack of brain focus and attention
• Memory problems
• Joint Pain
• Hormone Imbalance
• Mood disorders like depression, anxiety, and stress
• Acne
• Insomnia
• Inability to lose weight
• Crohn’s disease
• Lupus
• Celiac disease
• MS
• Parkinson’s

These nutrients are found in many of the snacks listed above as well as in wholefoods like whole grains, vegetables, fruits (make sure to include berries), nuts, seeds, fermented vegetables, kefir, kombucha, miso, kimchi, sauerkraut, yogurt, lean meats, and fish (especially salmon and tuna). Make sure you are eating these wholefoods regularly to get the most out of your diet. You can find out how to incorporate more of these nutrients into your meals in The Nourishing Meal Builder.

Lacy Ngo, MS, RDN, the owner of Mindfulness in Faith, LLC, is one of the top experts in faith-based mindfulness and nutrition. Ngo is the author of several books including The Nourishing Meal Builder,  The Nourishing Meal Builder: the Gluten-Free, Dairy-Free Edition, Faith, Mindfulness, & Nutrition, and Mindfulness in Faith and Freezer Meals.

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