High-Fiber Snacks Bingo: 24 Delicious Ways to Get More Fiber

Let’s talk fiber.

It’s not the most glamorous nutrient, but it’s the unsung hero of a healthy diet, especially for women in midlife.

It helps keep your digestive system running smoothly, stabilizes blood sugar, and even supports heart health. And yet, most of us aren’t getting enough.

So, let’s make it fun! Here’s a bingo card packed with 24 high-fiber snack ideas to keep you inspired and your fiber game strong.

The goal? Completing the Bingo card, of course! And, if you’re feeling competitive, challenge a friend to a snack-off.

(To make it even easier, I've created a downloadable Bingo card you can grab at the end of this post.)

Why Fiber Matters

Fiber plays a huge role in overall health, especially for women in their 40s and 50s. It’s not just about digestion—though it certainly helps keep things moving smoothly.

Fiber can also help stabilize blood sugar levels, support heart health, and keep you feeling fuller for longer, which can be really helpful for curbing cravings and managing energy throughout the day.

Even better? Fiber has been linked to lowering the risk of certain cancers and, believe it or not, it may even help reduce symptoms of depression according to some research.

Kinda feels like magic, huh?

So, how much fiber do we need?

I usually recommend aiming for about 25 grams per day to start. But most of us are falling WAY short or that.

The good news? With a little creativity, you can boost your fiber intake throughout the day with snacks.

Whether you’re looking for easy grab-and-go options, crunchy bites, or creamy, indulgent treats, I’ve put together a list of 25 high-fiber (and higher-protein!) snack ideas that you can add to your Bingo snack card

Each snack has at least 4 grams of fiber per serving to keep you feeling full and energized.

25 High-Fiber Snacks (Bonus: High Protein, Too!)

Avocado Toast with Egg (1 slice bread, 1/2 avocado, 1 egg – 5g fiber, 12g protein): Whole grain toast topped with creamy mashed avocado and a poached or boiled egg.

Air-Popped Popcorn with Nutritional Yeast (3 cups popcorn, 2 Tbsp nutritional yeast – 6g fiber, 4g protein): A crunchy, savory snack seasoned with nutritional yeast for extra protein and cheesy flavor.

Roasted Chickpeas (1/2 cup – 7g fiber, 6g protein): Crispy roasted chickpeas seasoned with spices. Portable, satisfying, and nutrient-dense.

Greek Yogurt with Berries & High-Fiber Cereal (1 cup yogurt, 1/2 cup berries, 1/4 cup cereal – 4-10g fiber(depending on the cereal), 20g protein): Creamy Greek yogurt topped with fresh berries and high-fiber cereal for crunch.

Berry Smoothie (12 oz glass – 4g fiber, 8g protein): Made with mixed berries and regular milk. Optionally add protein powder for an extra boost.

Check out this post for more smoothie ideas: How to Make a High Fiber Smoothie: Quick and Easy Guide

Mini Black Bean Tostadas (2 mini tostadas – 7g fiber, 6g protein): Small corn tortillas topped with black bean dip, avocado, and salsa.

Almonds (Flavored for Variety) (1 oz, about 23 almonds – 3.5g fiber, 6g protein): Roasted almonds in various flavors like cinnamon, smoked, or lightly salted.

Wasabi Peas (1/4 cup – 4g fiber, 5g protein): Crunchy, spicy peas with a powerful flavor punch.

Soy Nuts (1/4 cup – 5g fiber, 12g protein): Crunchy roasted soybeans, perfect for topping salads or snacking on their own.

Chia Pudding (1/2 cup – 10g fiber, 4g protein): Made from chia seeds soaked in almond milk, sweetened lightly, and topped with fruit. Here is a simple recipe to get you started.

Savory Whipped Cottage Cheese with Sundried Tomatoes (1/2 cup whipped cottage cheese, 2 tbsp chopped sundried tomatoes, 4 seed crackers – 5g fiber, 12g protein): Smooth whipped cottage cheese topped with sundried tomatoes and balsamic drizzle, served on crunchy seed crackers.

Edamame Pods (1 cup – 4g fiber, 12g protein): Steamed edamame pods sprinkled with sea salt.

Cottage Cheese with Pineapple & Chia Seeds (1/2 cup cottage cheese, 1/2 cup pineapple, 1 tbsp chia seeds – 5g fiber, 14g protein): Creamy cottage cheese topped with juicy pineapple chunks and sprinkled with chia seeds.

Trail Mix (1/4 cup – 3g fiber, 6g protein): A hearty mix of almonds, walnuts, dried cranberries, and dark chocolate pieces.

Hard-Boiled Eggs with Veggie Sticks (2 eggs, 1 cup snap peas, carrots, cauliflower, bell peppers – 4g fiber, 12g protein): Crisp, high-fiber veggies paired with protein-rich boiled eggs.

Apple & Walnuts (1 medium apple, 1/4 cup walnuts – 5g fiber, 6g protein): Crisp apple slices paired with crunchy, nutrient-rich walnuts.

Hummus with Veggies (1/4 cup hummus, 1 cup snap peas, carrots, cauliflower, bell peppers – 5g fiber, 5g protein): Creamy hummus with crunchy, fiber-rich veggies.

Apple Slices with Peanut Butter (1 medium apple, 2 tbsp peanut butter – 5g fiber, 7g protein): Classic sweet and creamy combination.

Almond Butter & Banana Slices (1 medium banana, 1 tbsp almond butter – 4g fiber, 3g protein): Another classic combo with fiber from the banana and protein from the almond butter.

DIY Energy Balls (Oats, Dates, Peanut Butter) (2 balls – 5g fiber, 6g protein): No-bake energy balls made with rolled oats, dates, peanut butter, and chia seeds. Try a recipe here.

Sweet Potato(Air-Fryer) Fries with Greek Yogurt Dip (1 cup fries, 1/4 cup yogurt dip – 5g fiber, 8g protein): Sweet potato fries with a herby Greek yogurt dip for a creamy, tangy boost.

Red Pepper & Hummus Seed Crackers (4 seed crackers, 1/4 cup hummus, sliced red peppers – 5g fiber, 6g protein): Crispy, high-fiber seed crackers topped with creamy hummus and thinly sliced red bell peppers.

Whipped Ricotta with Pear & Walnuts (1/2 cup whipped ricotta, 1/2 medium pear, 1 tbsp chopped walnuts – 5g fiber, 8g protein): Creamy whipped ricotta topped with sliced pears and a sprinkle of chopped walnuts.

Edamame & Black Bean Salad (1/2 cup shelled edamame, 1/2 cup black beans – 7g fiber, 12g protein): A hearty, plant-based salad of protein-rich edamame and black beans. Add your favorite crunchy vegetables and drizzle with a lime vinaigrette. I usually make this a a main meal and then eat the rest as a yummy snack.

Roasted Soy Nuts (1/4 cup – 4g fiber, 9g protein): These crunchy salty snacks pack a substantial fiber, protein punch. (Try them sprinkled on salads too!)

From sweet and creamy to crunchy and savory, these high-fiber snacks offer something for everyone. Whether you’re looking for a quick grab-and-go option or something you can savor at home, I hope you enjoy all the snacks on this list.

And now, here’s the fun part—your High-Fiber Snack Bingo Card! Happy Snacking!

Looking for more ways to get extra fiber?

Check out these posts:

Top 10 Highest Fiber Breakfast Cereals (Dietitian's Picks)

High-Fiber Breads Worth Buying