You know those weirdly unsettling statistics that say the average person spends about “25 years of their life sleeping” or “10 years scrolling on their phones?” Well, I think I’ve spent about four years total thinking about getting enough protein. I’ve tracked it in each meal, added powders to every smoothie, convinced myself I enjoyed housing three hard-boiled eggs before 8 a.m.—you name it, I’ve done it. But recently, after noticing my energy levels were feeling off in ways that even an afternoon cold brew couldn’t fix, it hit me: My obsession with protein was pulling my focus away from the other nutrients I needed. It was kind of like realizing you’re getting love-bombed. And the major piece I was missing to cure my woes? Fiber.
As I started to do my own research, I learned that fiber is the unsung hero of feeling satisfied and energized throughout the day. That Girl, if you will. And yet, most women—myself included—fall far short of the daily recommended amount. We’ve talked on The Everygirl before about rethinking what “healthy” really means (remember a little thing called fibermaxxing?), and lately, that conversation has me coming back down to Earth in terms of my own approach to nutrition.
The days of obsessing over one aspect of my diet are behind me. Instead, I’ve been finding simple ways to have a more well-rounded nutrient intake—with fiber being a current priority. Tossing snacks into my bag before I head out for the day has been my go-to, and little packaged snacks I can eat anywhere (like California Walnuts, for example) have become my saviors.
Should you be getting more fiber?
If you’re wondering whether you’re getting enough fiber, the answer for most of us is probably not. Research shows that about 95% of Americans don’t meet the recommended daily amount. Adults should be aiming for around 14 grams for every 1,000 calories, yet the average intake sits much lower.
Basically, fiber is the part of plant-based foods your body doesn’t digest, as it’s found naturally in fruits, vegetables, whole grains, beans, nuts, and seeds. And unlike protein, which builds muscle and gives quick energy, fiber is a slow-and-steady plant compound that moves through your system without breaking down. Because it sticks around longer, it helps regulate how quickly you digest meals, gives your body more time to absorb nutrients, supports gut health, keeps blood sugar stable, and helps you feel fuller for longer.
So how do you know if you’re falling short? Common signs you may need more fiber include inconsistent digestion, feeling hungry shortly after meals, mid-afternoon energy dips, or meals that don’t seem to “stick.” Adding more plant-based, fiber-rich foods—especially in snack form—can make hitting your daily intake way easier. That’s why having it in quick, grab-and-go snack form makes it easier to hit your intake throughout the day.
8 fiber-rich snacks to add to your diet
The key is finding options that are both satisfying and actually enjoyable (because no one wants to choke down a chalky bar in the name of wellness). From California Walnuts to sweet dates, these are a few of my fave fiber-rich snacks that make it feasible to boost my intake without overhauling my whole routine:
Crunchy, buttery, and perfectly satisfying, these California Walnuts are the ultimate fiber-rich snack to keep on hand. With lots of good fats and plant-based protein, they make it easy to add clean, whole foods, grown from the earth to your diet while sneaking in nutrients that actually keep you full.
If you’re looking for something crisp and satisfying, roasted edamame beans are where it’s at. These little green gems are loaded with both fiber and protein, making them a powerhouse pick for afternoon slumps.
For a sweet treat that actually supports your wellness goals, these fruit-forward fiber bars are our pick. Made from real upcycled fruit, they deliver a hit of natural sweetness, plant-based fiber, and a quick energy lift.
Consider these the adult version of sour gummies. Coated in tangy, fruit-flavored dust, these chewy dates pack natural sweetness, fiber, and a sweet tooth cure.
These bite-sized snacks bring all the cozy vibes of banana bread in a nourishing, on-the-go form. With a hearty dose of fiber and natural ingredients, they’re a 10/10 on-the-go pick.
Made entirely from real fruit (no added sugar, fillers, or mystery ingredients), these bars are as simple as it gets. Each one packs a surprising amount of fiber for its size, along with a naturally sweet, chewy texture that makes it easy to reach for one over a processed snack.
These indulgent little bites taste like a cross between chocolate truffles and trail mix, but with way more fiber, of course. Made with dried fruit, cocoa, and plant-based ingredients, they deliver a rich flavor that feels like dessert.
When you’re craving something soft, chewy, and nostalgic, this bar will hit every time. The blueberry cobbler flavor feels like comfort food in snack form, while 12 grams of fiber keep you satisfied for hours.
McKenna Pringle, Branded Content Editoral Assistant
As the Branded Content Editorial Assistant, McKenna collaborates with our sales team by creating both written and social media content, collecting and analyzing performance data to report back to our partners, and assisting our editors with their everyday tasks to ensure a smooth and productive process.
This post contains a sponsored inclusion of California Walnuts but all of the opinions within are those of The Everygirl editorial board.
The post PSA: Fiber Is Just as Important as Protein—Here’s How to Get More of It appeared first on The Everygirl.
