Fiber is an essential nutrient for digestion and overall health. Choosing high fiber crackers can be a simple way to boost your daily fiber intake. We’ve rounded up a list of the Best High Fiber Crackers at the grocery store to help you increase your daily intake and support your health.
What is Fiber?
Fiber is a non-digestible carbohydrate in plant foods such as whole fruit, vegetables, whole grains, and pulses (such as lentils, beans, and chickpeas). Though we don’t fully digest or break down fiber, it plays an essential role in many aspects of health.
Many of these health benefits have been associated with the intake of dietary fiber from whole grain sources, specifically. In a review of the Benefits of Dietary Fiber from Whole Grains on Metabolic Health, fiber from whole grains was associated with positive cardiovascular outcomes such as lower blood pressure and cholesterol levels. In addition, high fiber intake from whole grains was found to help manage blood sugars and aid in weight loss by keeping you fuller longer.
How Much Fiber Do We Need in a Day?
The Daily Recommended Intake of Fiber for adults is 22-28g daily for females and 31-34g/d for males in the USA. In Canada, the recommended intake for adults is 25g/d for females and 38g/d for males. Though these targets may not seem like much, most Americans and Canadians only meet 50% of their daily fiber needs.
Sources of Fiber
Fiber comes from plant foods such as fruits, vegetables, pulses, and whole grains. Since grain products such as crackers are a staple in the North American diet, swapping your usual low-fiber crackers for a higher fiber alternative can significantly increase your daily intake.
What is a high fiber cracker?
The fiber content in store bought crackers ranges widely from 0-15g per serving. Look for crackers that contain at least 3g of fiber per 30g serving, or over 10% Daily Value for a good source of fiber. No time to read all the bread labels on your next grocery store visit? No problem! Check out our list of the Best High Fiber Crackers at the Grocery Store below to give your next snack a fiber boost.
1. GG Scandinavian Fiber Crispbread
GG Scandinavian Fiber Crispbread contains a whopping 15g of fiber per 30g serving.
2. Flackers Savory Flax Seed Crackers
Flackers flax seed crackers contain 9g of fiber per 30g serving.
3. Wasa Crisp Bread
Wasa Whole Grain Crisp Bread contains 6g of fiber per 30g serving.
4. Ryvita Crispbread
Ryvita Crispbread contains 4-6g of fiber per serving, depending on the flavor.
5. Melba Toast Sprouted Grain
Grissol Melba Toast whole grain contains 4g of fiber per serving.
6. Finn Crisp Rye Thins
Finn Crisp Rye Thins contain 4g of fiber per 30g serving.
7. Mary’s Gone Crackers
Mary’s Gone Crackers contain 3g of fiber per 30g serving.
8. Triscuit
Triscuits contain 3g of fiber per 30g serving.
9. Grains First Autumn Harvest
Grains First Whole Grain & Seed contain 3g of fiber per 30g serving.
10. Grissol Artesanal Crisp Rye
Grissol Artisanal Crisps have 3g of fiber per 30g serving.
11. Hu Kitchen Grain-Free Crackers
Hu Grain-Free crackers have 3g of fiber per serving.
12. Fat Snacks Almond Flour Crackers
Fat Snax Almond Flour Crackers have 4g of fiber per serving.
13. Wheat Thins (US only)
Wheat Thins contain 3g of fiber per serving. Note: the Canadian version has a different recipe and is lower in fiber.
