25 High-Fiber Vegan Snacks & Why They Make You Stronger

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Are you looking for healthy snack options to fuel your workouts? Look no further than high-fiber vegan snacks! These snacks not only provide the necessary nutrients to nourish your body, but they also help keep you feeling full and satisfied between meals.

Whether you’re looking for a quick snack before hitting the gym or need something to hold you over until your next meal, high-fiber vegan snacks are a great option. In this blog, we’ll discuss how fiber makes your stronger (yes, it does!) and what fiber sources are best for vegans. We’ll finish with a list of 25 snack ideas that fit into a plant-based diet. Read on!

Understanding Dietary Fiber

Did you know fiber doesn’t only make you healthier, it also makes you stronger? Let’s take a quick deep-dive into the health benefits of fiber in relation to strength training.

Grows Muscles

According to research, people that eat more fiber have more muscle mass. On average, people that eat 5g (0.18 oz) more fiber have 3.44 grams (0.12 oz) per kg (2.2 lbs) more muscle (source). In other words, a 170 pound person will have 9.3 oz more muscle.

I know that doesn’t sound like a lot, but considering increasing your daily fiber intake with 0.5 oz will result in well 1.5–2 lbs of muscle mass for the average person, that’s actually an excellent result.

Lowers Body Fat

On top of that, the same study found that a 5g (0.18 oz) increase in daily fiber also resulted in a similar decrease in body fat (around 0.12 oz per 2.2 lbs). So, not only do you gain muscle, but the fiber intake also makes you lose an equivalent amount of body fat. That’s a win-win!

Makes You Stronger

Finally, higher fiber intake also makes you stronger. The same study measured this through grip strength. For every 5g (0.18 oz) increase in daily fiber intake, the average 170-pound person was 2 lbs stronger in a grip strength test. Benefits all around!

Other Benefits Of Fiber

As you age, your body’s ability to digest and absorb nutrients decreases. This is why it’s important to consume foods that are high in fiber. Fiber helps keep your digestive system healthy and prevents constipation. It can also help regulate blood sugar levels, lower cholesterol, and reduce the risk of heart disease.

Soluble vs. Insoluble Fiber

There are two types of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in your digestive tract. This type of fiber can help lower cholesterol and regulate blood sugar levels. Good sources of soluble fiber include oats, beans, and fruits like apples and oranges.

Insoluble fiber, on the other hand, does not dissolve in water. It adds bulk to your stool and helps prevent constipation. Good sources of insoluble fiber include whole grains, nuts, and vegetables like broccoli and carrots.

It’s important to consume both types of fiber for optimal health. A diet rich in fruits, vegetables, whole grains, and legumes can provide you with the fiber you need to keep your body healthy and strong.

Ideal High-Fiber Vegan Sources

If you’re looking for nourishing vegan sources to sustain you between workouts, high-fiber options are a great choice. Here are some ideal high-fiber vegan sources to consider:

Fruits and Vegetables

Fruits and vegetables are an excellent source of fiber and essential nutrients. Some high-fiber options include:

• Apples: they make for a satisfying snack and contain a bunch of fiber, about 4 grams per medium-sized apple.
• Berries: Strawberries, raspberries, and blackberries are all high in fiber with 1.5 grams per ounce, and low in calories.
• Carrots: Crunchy and sweet, carrots are a great source of fiber with 0.6 grams per ounce, and also pack a lot of vitamin A.
• Broccoli: With 0.7 grams of fiber per ounce, this cruciferous vegetable is packed with fiber, vitamins, and minerals.

Nuts and Seeds

Nuts and seeds are a great source of protein, healthy fats, and fiber. Some high-fiber options include:

• Almonds: With 3.5 grams of fiber per ounce, almonds make for a filling and satisfying snack.
• Chia seeds: These tiny seeds pack a punch with 10 grams of fiber per ounce.
• Pistachios: These nuts are high in fiber, around 2.8 grams per ounce, and protein, making them a great snack to keep you full between meals.
• Flaxseeds: With 8 grams of fiber per ounce, flaxseeds are a great addition to smoothies, oatmeal, or yogurt.

Whole Grains

Whole grains are a great source of fiber and complex carbohydrates, which can help sustain energy levels throughout the day. Some high-fiber options include:

• Oatmeal: A bowl of oatmeal with fruit and nuts is a filling and nutritious snack option. Oatmeal contains around 1.7 grams of fiber per ounce.
• Whole-grain crackers: Look for crackers made with whole grains like quinoa, brown rice, or oats for a high-fiber snack option. You’ll get between 1.5 – 2 grams of fiber per ounce.
• Popcorn: Air-popped popcorn is a low-calorie snack that is high in fiber, around 1.2 grams per ounce, and can be seasoned with herbs or spices for added flavor.

Incorporating these high-fiber vegan sources into your diet can help you stay energized and nourished between workouts.

25 Snacks for Post-Workout Recovery

After a workout, your body needs nutrients to replenish and repair muscles. High-fiber vegan snacks provide the necessary nutrients to help your body recover and prepare for the next workout. Here are some great suggestions:

• A banana or apple slices with almond butter
• Hummus with carrots and celery
• A green smoothie with spinach, banana, and almond milk.
• Roasted chickpeas with spices
• Trail mix with nuts, seeds, and dried fruit
• Whole grain crackers with avocado slices and cherry tomatoes
• Quinoa salad with mixed vegetables (such as bell peppers, cucumber, and cherry tomatoes)
• Sliced cucumber with tahini dip
• Edamame (steamed soybeans) sprinkled with sea salt
• Oatmeal energy balls made with oats, nut butter, and chia seeds
• Chia pudding topped with fresh berries
• Rice cakes with mashed avocado and black bean spread
• Steamed artichoke with lemon-tahini dipping sauce
• Vegan yogurt parfait with granola and mixed berries
• Stuffed bell peppers with quinoa, black beans, and salsa
• Sliced bell peppers with guacamole dip
• Whole grain toast topped with mashed chickpeas and sliced cucumber
• Veggie sushi rolls with brown rice, avocado, and cucumber
• Roasted sweet potato wedges with a side of salsa
• Raw veggie sticks (such as bell peppers, carrots, and snap peas) with homemade hummus
• Whole grain pita chips with beetroot dip
• Lentil soup served with a side of whole grain bread
• Baked kale chips seasoned with nutritional yeast and garlic powder
• A bowl of mixed berries topped with a sprinkle of ground flaxseeds
• Stuffed mushrooms with quinoa and vegetables

We also made a list with a number of high-protein post-workout smoothies, of which some contain a bunch of fiber as well. Be sure to check that out: 12 Delicious Plant-Based Post-Workout Smoothies.