Health

/

ArcaMax

A gut expert’s top 4 fiber-rich snacks for better health

Avery Newmark, Atlanta Journal-Constitution on

Published in Health

Did you know snacking could be your secret weapon for a healthier gut? According to Emily Leeming, a dietitian and gut-microbiome researcher at King’s College London, boosting your daily fiber intake through snacks can significantly improve your digestive health.

Fiber isn’t just the latest health trend; it’s the backbone of a thriving gut microbiome, according to GoodRx. These trillions of tiny microorganisms play a pivotal role in everything from immune function to mental health. And with most Americans falling short of the recommended 25-30 grams of daily fiber, strategic snacking could help bridge this nutritional gap.

“Just having some snacks that are more healthy and easily available really helps,” Leeming told Business Insider. “I really focus on things that are easy and simple that you just don’t have to do lots of mental logistics to kind of make happen.”

Here are four high-fiber snacks from Leeming to add to your diet. These snacks not only satisfy cravings but also support the beneficial bacteria that keep your body balanced.Fresh and dried fruit

Berries, in particular, pack a powerful fiber punch, offering up to 8 grams per cup. Leeming suggests keeping a mix of fresh berries and dried fruits like apricots on hand for convenient snacking.Nuts

 

Whether it’s almonds, walnuts or pistachios, nuts provide an impressive 7-9 grams of fiber per 100 grams, along with heart-healthy fats and plant protein. Leeming recommends keeping a jar of mixed nuts in visible, easy-to-reach places, “The things that I want to eat more of, I keep in my line of sight. That just visually prompts you to go for them as a first step,” she said.Veggies and dip

The combination of vegetables, chickpeas in hummus and avocado in guacamole provides multiple sources of beneficial fiber.Dark chocolate

For those craving something sweet, dark chocolate is surprisingly high in fiber, containing about 11 grams per 100 grams. Leeming suggests enjoying a few squares of 85% dark chocolate, perhaps paired with some fruit, as a satisfying way to contribute to your daily fiber goals while also benefiting from chocolate’s antioxidant properties.


©2025 The Atlanta Journal-Constitution. Visit at ajc.com. Distributed by Tribune Content Agency, LLC.

 

Comments

blog comments powered by Disqus

 

Related Channels

ACLU

ACLU

By The ACLU
America's Test Kitchen

America's Test Kitchen

By America's Test Kitchen
Amy Goodman

Amy Goodman

By Amy Goodman
ArcaMax Chef

ArcaMax Chef

By ArcaMax Chef
Armstrong Williams

Armstrong Williams

By Armstrong Williams
Ask Amy

Ask Amy

By Amy Dickinson
Ask The Builder

Ask The Builder

By Tim Carter
Ask The Vet

Ask The Vet

By Dr. Lee Pickett
Asking Eric

Asking Eric

By R. Eric Thomas
Austin Bay

Austin Bay

By Austin Bay
Ben Shapiro

Ben Shapiro

By Ben Shapiro
Betsy McCaughey

Betsy McCaughey

By Betsy McCaughey
Bill Press

Bill Press

By Bill Press
Billy Graham

Billy Graham

By Billy Graham
Bob Goldman

Bob Goldman

By Bob Goldman
Bonnie Jean Feldkamp

Bonnie Jean Feldkamp

By Bonnie Jean Feldkamp
Cal Thomas

Cal Thomas

By Cal Thomas
Celebrity Travel

Celebrity Travel

By Jae-Ha Kim
Chess Puzzles

Chess Puzzles

By Pete Tamburro
Christine Flowers

Christine Flowers

By Christine Flowers
Chuck Norris

Chuck Norris

By Chuck Norris
Clarence Page

Clarence Page

By Clarence Page
Danny Tyree

Danny Tyree

By Danny Tyree
David Harsanyi

David Harsanyi

By David Harsanyi
Dear Abby

Dear Abby

By Abigail Van Buren
Dear Annie

Dear Annie

By Annie Lane
Dear Monty

Dear Monty

By Richard Montgomery
Debra Saunders

Debra Saunders

By Debra Saunders
Dennis Prager

Dennis Prager

By Dennis Prager
Dick Polman

Dick Polman

By Dick Polman
Do It Yourself Or Not

Do It Yourself Or Not

By Gene and Katie Hamilton
Dr. Michael Roizen

Dr. Michael Roizen

By Dr. Michael Roizen
EcoTips

EcoTips

By Danny Seo
Eric's Autos

Eric's Autos

By Eric Peters
Erick Erickson

Erick Erickson

By Erick Erickson
Everyday Cheapskate

Everyday Cheapskate

By Mary Hunt
Focus on the Family

Focus on the Family

By Jim Daly
Froma Harrop

Froma Harrop

By Froma Harrop
Georgia Garvey

Georgia Garvey

By Georgia Garvey
God Squad

God Squad

By Rabbi Marc Gellman
Horoscopes

Horoscopes

By Holiday Mathis
Jacob Sullum

Jacob Sullum

By Jacob Sullum
Jamie Stiehm

Jamie Stiehm

By Jamie Stiehm
Jase Graves

Jase Graves

By Jase Graves
Jeff Robbins

Jeff Robbins

By Jeff Robbins
Jeff Rugg

Jeff Rugg

By Jeff Rugg
Jessica Johnson

Jessica Johnson

By Jessica Johnson
Jill On Money

Jill On Money

By Jill Schlesinger
Jim Hightower

Jim Hightower

By Jim Hightower
Joe Conason

Joe Conason

By Joe Conason
Joe Guzzardi

Joe Guzzardi

By Joe Guzzardi
John Micek

John Micek

By John Micek
John Stossel

John Stossel

By John Stossel
Josh Hammer

Josh Hammer

By Josh Hammer
Judge Andrew Napolitano

Judge Andrew Napolitano

By Judge Andrew P. Napolitano
Keith Roach

Keith Roach

By Keith Roach, M.D.
Kurt Loder

Kurt Loder

By Kurt Loder
Laura Hollis

Laura Hollis

By Laura Hollis
Lenore Skenazy

Lenore Skenazy

By Lenore Skenazy
Living Space

Living Space

By Kathryn Weber
Marc Munroe Dion

Marc Munroe Dion

By Marc Munroe Dion
Message for Daily Living

Message for Daily Living

By Zig Ziglar
Michael Barone

Michael Barone

By Michael Barone
Michael Reagan

Michael Reagan

By Michael Reagan
Miss Manners

Miss Manners

By Judith Martin, Nicholas Ivor Martin and Jacobina Martin
Mona Charen

Mona Charen

By Mona Charen
My Pet World

My Pet World

By Cathy M. Rosenthal
My So-Called Millienial Life

My So-Called Millienial Life

By Cassie McClure
Oliver North and David L. Goetsch

Oliver North and David L. Goetsch

By Oliver North and David L. Goetsch
Positive Aging

Positive Aging

By Marilyn Murray Willison
Problem Solved

Problem Solved

By Christopher Elliott
R. Emmett Tyrrell

R. Emmett Tyrrell

By R. Emmett Tyrrell
Rachel Marsden

Rachel Marsden

By Rachel Marsden
Real Estate Matters

Real Estate Matters

By Ilyce R. Glink and Samuel J. Tamkin
Recipes by Zola

Recipes by Zola

By Zola Gorgon
Rich Lowry

Rich Lowry

By Rich Lowry
Rick Steves' Europe

Rick Steves' Europe

By Rick Steves' Europe
Robert B. Reich

Robert B. Reich

By Robert B. Reich
Ruben Navarrett Jr

Ruben Navarrett Jr

By Ruben Navarrett Jr.
Ruth Marcus

Ruth Marcus

By Ruth Marcus
S.E. Cupp

S.E. Cupp

By S.E. Cupp
Salena Zito

Salena Zito

By Salena Zito
Scott LaFee

Scott LaFee

By Scott LaFee
Sense & Sensitivity

Sense & Sensitivity

By Harriette Cole
Single File

Single File

By Susan Dietz
Social Security and You

Social Security and You

By Tom Margenau
Star Parker

Star Parker

By Star Parker
Stephanie Hayes

Stephanie Hayes

By Stephanie Hayes
Stephen Moore

Stephen Moore

By Stephen Moore
Succeeding in Your Business

Succeeding in Your Business

By Cliff Ennico
Susan Estrich

Susan Estrich

By Susan Estrich
Taking The Kids

Taking The Kids

By Eileen Ogintz
Ted Rall

Ted Rall

By Ted Rall
Terence P. Jeffrey

Terence P. Jeffrey

By Terence P. Jeffrey
Terry Savage

Terry Savage

By Terry Savage
The Word Guy

The Word Guy

By Rob Kyff
Tim Graham

Tim Graham

By Tim Graham
Tom Purcell

Tom Purcell

By Tom Purcell
Toni Says

Toni Says

By Toni King
Tracy Beckerman

Tracy Beckerman

By Tracy Beckerman
Travel & Adventure

Travel & Adventure

By Various authors
Travel Troubleshooter

Travel Troubleshooter

By Christopher Elliott
Veronique de Rugy

Veronique de Rugy

By Veronique de Rugy
Victor Joecks

Victor Joecks

By Victor Joecks
Wayne Allyn Root

Wayne Allyn Root

By Wayne Allyn Root

Comics

Strange Brew Pardon My Planet Shoe Dave Whamond Carpe Diem Rudy Park