High-Fiber Snacks to Help Reduce Inflammation

Inflammation is a natural immune response, but chronic inflammation can contribute to conditions like heart disease, diabetes, and cancer. Eating a diet high in fiber may help reduce inflammation. Fiber supports gut health by feeding beneficial bacteria and promotes the production of short-chain fatty acids, which have anti-inflammatory effects. Here are 10 high-fiber snack ideas to incorporate into your diet:


Raspberries, blackberries, and strawberries are loaded with fiber. Enjoy a bowl of mixed berries sprinkled with chia seeds.


This creamy fruit is a great source of fiber. Enjoy sliced avocado on whole grain toast or make guacamole with veggies.

Nuts and seeds

Almonds, walnuts, sunflower seeds, and flaxseeds are all high in fiber. Make your trail mix with your favorite nuts and seeds.


Air-popped popcorn is a surprisingly high-fiber snack. Top it with nutritional yeast for a cheesy flavor.

Apple with nut butter

Apples have pectin fiber. Pair it with nut butter for protein and healthy fats.

Carrots and hummus

Carrots are crunchy and full of fiber. Hummus adds protein and fiber to chickpeas.


Boiled edamame beans make for a satisfying high-fiber snack. Add a pinch of sea salt for flavor.

Whole grain crackers

Look for whole grain crackers with at least 3 grams of fiber per serving. Enjoy with cheese or nut butter.

Fruit and veggie smoothie

Load up your smoothie with spinach and frozen cauliflower along with your favorite fruits.


Choose steel-cut or old-fashioned oats and add fruit, nuts, and milk for a balanced high-fiber breakfast or snack.

Eating more high-fiber foods can help support a healthy gut microbiome and reduce inflammation. These fiber-rich snacks are nutritious options to help keep inflammation at bay.

Leave a comment