Best High-Fiber Pregnancy Snacks

Kapur likes dry-roasted chickpeas because they are packed with nutrients, including fiber and protein. Although you can make your own roasted chickpeas at home, these pre-packaged roasted chickpeas will save you plenty of time and have a longer shelf life. They only contain three ingredients: chickpeas, sunflower oil and sea salt, the latter of which will satisfy your savory cravings. They have 8 grams of fiber and 8 grams of protein per serving, so they’re a great way to get that protein and fiber pairing that Kapur recommends. Reviewers also loved the single-serve packets that are easy to take on-the-go in a purse or bag.

Size: 1.2 ounces

Count: 10 packs

Fiber per serving: 8 grams 

Like chickpeas, edamame is a great plant-based snack because they are packed with nutrients, including vitamin K and folate, and offer a solid amount of fiber and protein per serving. Sure, edamame is easy enough to make at home since pre-cooked and frozen varieties are readily available at most grocery stores. But if you need something on the go with a little crunch, these dry roasted edamame snack packs have 6 grams of fiber and 11 grams of protein per pouch. 

These snack packs are the definition of portable: Toss them in your bag or keep them stashed in your desk and car for when a salty snack craving arises. Some reviewers noted, however, that they can be light on flavor flavor. Others, however, appreciated the simplicity of this easy snack.

Size: 22.5 grams 

Count: 8 packs

Fiber per serving: 6 grams

The raspberry is the leader of the high-fiber fruit gang (fresh or frozen, a cup of raspberries provides 8 grams worth), but combined with chia seeds (two tablespoons of chia seeds contain 10 grams of fiber), it's a winning combo of tasty, healthy goodness. The Mamma Chia squeeze snacks are a delicious way to reap the benefits of the two fiber powerhouses (each pouch contains 3 grams of fiber). Although they may satisfy a sweet craving, they contain no added sugar. Moms-to-be said these Mamma Chia snack packs were convenient, tasty snacks to have during pregnancy and offered valuable nutrients like omega-3 fatty acids. And, they found that having one on hand helped with pregnancy cravings. One pregnant reviewer with gestational diabetes loved that they could eat a squeeze snack without spiking their blood sugar. Because these squeeze snacks are only 70 calories each, you might want to have two at a time which will really pack a lot of fiber in.

Size: 3.5 ounces

Count: 16 packs

Fiber per serving: 3 grams

Protein bars don’t just have to be eaten for the protein value. Although each of these RXBar Protein Bars has 12 grams of protein, they also have 3 grams of fiber per bar. Many moms-to-be in the What to Expect community list RXBars as a go-to during pregnancy, some saying that they’re a great way to reap the benefits of fiber-rich dates in a tastier way. It’s a convenient snack to stash in your bag, desk or car when you need something filling and satisfying on the go. With delicious flavors like banana chocolate walnut and vanilla almond, each bar is also naturally flavored so you’ll get a boost of fiber from sources of fruit, too.

Size: 52 grams

Count: 12 bars

Fiber per serving: 3 grams

If you are looking for something more crunchy and snack-like, the Nutruit’s  roasted lentils might be a satisfying option. These roasted lentils have only four simple ingredients: roasted lentils, sea salt, black pepper and olive oil. Each serving has an impressive 5 grams of fiber and 6 grams of protein to help you feel full and satisfied. Reviewers noted that these lentils are “seasoned to perfection” and “perfectly crunchy,” so it’ll be a flavorful snack in addition to being nutrient-packed. And, although the pack is on the pricey side, it comes with 20 snack-sized bags which is a larger amount than most snack packs.

Size: 1.2 ounces

Count: 20 bags

Fiber per serving: 5 grams

Prunes have gotten a bad rap as a boring old-fashioned snack. But they taste great, and are packed with antioxidants and fiber (one cup contains 12 grams). These prunes — also known as dried plums — are free of added sweeteners, and come in a resealable tub for easy storage. There are five prunes in a serving, totaling 100 calories and 3 grams of fiber. Although they have 14 grams of naturally-occurring sugar per serving, they have a low glycemic index which means they shouldn’t spike gestational diabetes and might be a good way to satisfy sugar cravings. Many reviewers said they loved the sweetness of the prunes without having any added sugar.

Size: 16 ounces

Count: 11 servings per tub

Fiber per serving: 3 grams

Who says oatmeal can only  be eaten at breakfast? These Kind oatmeal packs make it easy to whip up a warm bowl of high-fiber whole grain in no time. Packed with fiber and protein, oatmeal is a filling snack that will keep you feeling satiated until your next meal. We like Kind’s instant oatmeal packs in particular because unlike most other instant oatmeals on the market, it’s low in added sugar with just 4 grams of cane sugar. Many reviewers noted that the sweetness in each pack is perfect because it isn’t overly sweet like most packaged oatmeals.

Size: 43 grams

Count: 30 packets per box

Fiber per serving: 4 grams

If you’re looking for a savory fix, try these Triscuit crackers that are made with 100-percent whole grain wheat, oil and spices. This yields 3 grams of fiber per six-cracker serving and just 20 grams of carbs, which may be beneficial for those worried about blood sugar levels and gestational diabetes. Kapur recommends eating whole wheat crackers with cheese and apple slices for a little protein and more satiating fiber. Reviewers loved the flavors of this version of Triscuits, finding they were good enough to eat on their own or with toppings.

Size: 8.5 ounces

Fiber per serving: 3 grams

You may not think of avocado as something that is high in fiber, but one cup of this creamy green fruit has 10 grams fiber as well as healthy amounts of nutrients like vitamin C (24 percent of the recommended daily allowance, or RDA) and vitamin B6 (20 percent of the RDA). We know how tricky it is to find avocados at their perfect ripeness for eating, or finding that perfect window of when the hard avocado you bought days ago is just mushy enough without going brown and bad. These guacamole packs make it easy enough and come in perfectly-portioned amounts with 3 grams of fiber per serving. Pair this guac with carrot sticks, plantain chips or whole wheat crackers for even more fiber. 

Size: 57 grams

Count: 4 packs

Fiber per serving: 3 grams

Kapur likes beans as a source of fiber, but sitting down to a cup of cooked black beans or kidney beans isn’t exactly the most appealing or convenient snack. These roasted bean snacks are made with broad fava beans and offer 4 grams of fiber per serving along with 6 grams of protein. Adding these fun crunchy beans to your snack rotation is a great way to diversify the way you get your daily fiber. Just note that each bag does include added sugar, although the amount if minimal at 1 gram per serving. Some reviewers complained that the brand changed their recipe and added sugar, whereas before it was a sugar-free recipe. 

Size: 3 ounces

Count: 6 pouches

Fiber per serving: 4 grams

Kapur says dried fruit can be a great source of fiber, and also contain valuable nutrients and antioxidants. Although it contains more naturally-occurring sugar than its fresh fruit counterpart (since it’s been stripped of water), Kapur says eating dried fruit with nuts, seeds or low-sugar Greek yogurt can offer that fiber-protein combo for better blood sugar control. These dried apricots in particular contain no added sugar and come in a convenient resealable pouch for on-the-go snacking to easily satisfy your sweet tooth. This bag contains all-natural, non-GMO apricots that come in a one-pound bag so they’ll last you a while in your pantry. Reviewers appreciated the option to enjoy dried fruit without added sugar and found that these apricots tasted fresh, soft and sweet.

Size: 1 pound

Fiber per serving: 4 grams