When I’m asked about ways to make a nutritional impact without implementing “life-altering” changes, my mind immediately drifts to the benefits of dietary fiber.

Many are probably familiar with fiber — you’ve likely been told by a healthcare professional to add more fiber to your diet because of its plentiful health benefits. Did you know that regular intake of fiber (found in foods like fruit, vegetables, legumes and whole grains) is linked to health benefits including maintaining regularity or helping relieve constipation, helping maintain a healthy weight, helping to reduce risk of diabetes, cardiovascular (heart) disease and certain kinds of cancer? The benefits associated with getting enough dietary fiber are extensive and impressive.

Here are a few ways to boost fiber at your snacks, helping you get closer to your daily fiber goal.

1. Include a fruit or vegetable with each snack.

2. Look for whole grain options. Whole grain crackers may satisfy your savory craving while also containing dietary fiber.

3. Pop it. Yes — popcorn is a whole grain and a source of fiber, consider air popping and flavor it with salt-free seasonings.

Note: Be sure to add fiber slowly over a few weeks to allow your digestive tract time to adjust, helping to minimize bloat and gas that may occur while increasing fiber intake.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)

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