8 Fiber Snacks to Control Cravings & Support Menopause Weight Loss
Losing weight during menopause doesn’t have to be about deprivation; it’s about making smarter choices that keep you full and satisfied. One of the easiest ways to control cravings and curb hunger while supporting your weight loss goals is by adding fiber-rich snacks to your daily routine. Fiber helps you feel full longer, supports digestion, and even stabilizes blood sugar levels, making it easier to maintain a balanced weight. So, what are some of the best fiber-packed snacks that will help you lose weight while keeping your taste buds happy? Let’s explore 10 fiber-rich snacks that are not only delicious but also help support your weight loss journey.
1. MenoWell Fiber + Protein Bars (of course!)
One of the easiest ways to increase your fiber intake without compromising on flavor is by grabbing a MenoWell Energy + Protein Bar. These bars are packed with 7-8 grams of plant-based protein and probiotic fiber, which helps keep you feeling full and satisfied. Perfect for a mid-morning snack, post-workout boost, or an afternoon pick-me-up, MenoWell Bars are doctor-approved and designed to support women through all stages of menopause, while offering a fiber boost. With added ingredients like organic maca for hormone balance and MCT oil for energy, MenoWell Bars are a tasty and convenient choice to support your weight loss goals.
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2. Apple Slices with Peanut Butter
Apples are naturally high in fiber, and when paired with a tablespoon of peanut butter, they become a filling and satisfying snack. Apples provide around 4 grams of fiber per medium fruit, and the healthy fats in peanut butter will help keep you satisfied between meals. This combination will provide a sweet, crunchy snack that supports your weight loss journey while providing important nutrients. A word of caution about peanut butter: Moderation! Peanut butter is highly caloric, so less is more and eat it mindfully to enjoy every bite.
3. Chia Pudding
Chia seeds are packed with fiber, and when mixed with a liquid like almond milk, they form a gel-like texture that makes for a delicious, filling pudding. Chia pudding is a fantastic fiber snack because a single serving of chia seeds contains about 10 grams of fiber! Add a few berries or a sprinkle of cinnamon to enhance the flavor while still keeping it low in calories. Chia pudding is also full of omega-3 fatty acids and antioxidants, making it a nutrient-dense option for weight loss.
4. Carrot Sticks with Hummus
Carrots are not only high in beta-carotene, but they’re also a great source of fiber. Pair them with hummus for a satisfying and fiber-rich snack. A serving of carrots offers about 3 grams of fiber, while hummus adds extra fiber, healthy fats, and protein. This snack is perfect for curbing hunger while providing essential nutrients that support overall well-being. It’s easy to make and store, making it a great on-the-go option.
5. Popcorn
When prepared correctly, popcorn can be a fantastic high-fiber snack. Air-popped popcorn contains 3 grams of fiber per 3-cup serving and is low in calories. Avoid the butter-laden, movie-theater-style popcorn and opt for a simple, air-popped version. Add your favorite seasoning, such as garlic or nutritional yeast, for an extra burst of flavor.
6. Edamame
Edamame, or young soybeans, are a powerhouse snack when it comes to fiber. A 1-cup serving of edamame provides about 8 grams of fiber, making them one of the best fiber-rich snacks. They’re also a great source of protein, which will help keep you full. Toss them with a sprinkle of sea salt or a drizzle of olive oil and enjoy this simple, fiber-filled snack.
7. Berries and Greek Yogurt
Berries like raspberries, blackberries, and strawberries are all excellent sources of fiber. Pair them with Greek yogurt, which provides a creamy base and additional protein, for a filling and nutritious snack. A cup of raspberries contains around 8 grams of fiber, and when combined with Greek yogurt, you’ll be getting a satisfying mix of fiber and protein that will support your weight loss goals.
8. Baked Sweet Potato Fries
Yes, fries! Sweet potatoes are an excellent source of fiber, and when prepared as fries, they make a satisfying snack. Slice up a sweet potato, season lightly with olive oil and spices, and bake them to crispy perfection. A medium-sized sweet potato contains around 4 grams of fiber, and baking them into fries makes them a fun, tasty snack that supports your weight loss goals.
The Bottom Line:
Fiber is an essential nutrient for weight loss, and incorporating more fiber-rich snacks into your diet can help curb cravings, promote feelings of fullness, and support digestion. With options like MenoWell Energy + Protein Bars, edamame, chia pudding, and more, you can enjoy satisfying, nutrient-dense snacks that help support your weight loss goals. Remember, the key to lasting weight loss is making healthy food choices that nourish your body and keep you feeling full—fiber snacks are a great place to start!
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Sources:
Harvard T.H. Chan School of Public Health
National Institutes of Health