5 popular snacks that are surprisingly low in fibre

Five popular snacks including chips, pretzels, cookies, candy and baked goods may be convenient, but they are also among the lowest in fibre, according to nutrition experts.

Fibre plays an important role in supporting digestive health, promoting fullness and helping regulate blood sugar and cholesterol levels. Experts recommend choosing snacks that provide at least 2.5 grams of fibre per serving to help meet daily fibre needs.

Chips, cookies and candy offer little fibre

Many packaged snacks are made with refined grains, which lose much of their fibre during processing. Chips, pretzels and most cookies typically contain one gram of fibre or less per serving.

Candy also provides little to no fibre while being high in added sugar, which can cause rapid spikes and drops in blood sugar levels. Similarly, sweet baked goods such as muffins, brownies, cupcakes and toaster pastries are usually low in fibre and may not keep you full for long.

Jerky is another popular snack that contains virtually no fibre because it is made from animal protein. While it is high in protein, experts recommend pairing it with fibre-rich foods to create a more balanced snack.

Healthier high-fibre alternatives

Nutritionists suggest replacing low-fibre snacks with options that combine fibre and protein for longer-lasting energy and improved satiety.

Healthier alternatives include air-popped popcorn, roasted chickpeas, roasted edamame, fresh fruit, chia pudding, overnight oats, trail mix, seeds and homemade energy balls. Whole-grain and legume-based snacks can also help boost fibre intake.

Experts also recommend adding fruits or vegetables to snacks, choosing whole-grain products over refined grains and looking for packaged foods that provide at least 2.5 grams of fibre per serving. These simple swaps can help improve digestive health and make it easier to reach daily fibre goals.