27 High-Fiber Snacks for Diabetes to Support Your Blood Sugar

High-fiber snacks for diabetes help manage blood sugar levels and help keep you full and satisfied. Here are 27 of my top recommended picks.

In this article, we’ll cover some of my favorite high fiber snacks for diabetes. These include some high fiber store-bought packaged snacks, as well as some high fiber snacks you can make at home. 

Daily fiber needs for diabetes

People with diabetes should strive to eat the same amount of fiber as someone without diabetes. There is no separate recommendation for how much fiber to eat for people with diabetes. General fiber recommendations include:

• Women: at least 25g fiber/day 
• Men: at least 38g fiber/day

But, because of fiber’s positive effect on blood sugar management, it’s even more important for people with diabetes to meet these goals. 

Why fiber at snack time matters

Focusing on fiber at snack time can help you meet your daily fiber goals. It also helps keep blood sugars stable (along with protein) between meals. There are so many high fiber foods that make great snack options for people with diabetes. 

If you’ve used our Milk & Honey Nutrition meal plans before, you know I often highlight snack time as a great opportunity to boost your fiber intake. If you’re looking for support with meeting your fiber and protein needs, the meal plans might be a helpful resource—there’s even a free 7-day trial if you want to explore them.

Best high-fiber snacks for diabetes

What are some easy, high fiber snacks for people with diabetes? Below are 27 of my favorite store-bought and homemade high fiber snacks for diabetes. All of the options featured have at least 5g of fiber per serving.

*Note: Some of the links in this post are affiliate links. What does that mean? It means that if you click on a link and end up purchasing that product, I may get a small commission, but it doesn’t cost you anything extra.

1. Tru Bars

• 12g fiber/bar 

I originally discovered TruBar at Costco, but have found they’re carried by a lot of other stores as well. Some of my favorite flavors are: Get in My Belly PB & Jelly, Oh Oh Cookie Dough, and Saltylicious Almond Love. Each bar not only has 12g fiber, but also 12g protein.

2. Catalina Crunch Keto Friendly Crunch Mix

• 5g fiber/serving

This may be my favorite product that Catalina Crunch makes. Crunch Mix is like a more blood sugar-friendly version of Chex Mix. Each serving has 5g fiber and 8-9g protein. My favorite flavors are Cheddar and Honey Mustard.. 

3. Flackers Flax Seed Crackers

• 9g fiber/serving

These crackers are made almost entirely of flax seeds, which makes them much higher in fiber than other crackers! Each serving contains 9g fiber.

4. KIND Zero Bars

• 7g fiber/bar

Sweetened with allulose, these KIND Zero Bars are so good! And, I love that half of the carbohydrate is fiber. The Dark Chocolate Sea Salt flavor has 15g total carb and 7g of that is fiber. 

5. MUSH Overnight Protein Oats 

• 7g fiber/serving

MUSH Overnight Protein Oats come in a variety of delicious flavors. My favorite one is Vanilla. They offer a sweeter-tasting snack option that’s also higher in fiber. Each cup has 7g fiber.

6. Catalina Crunch Sandwich Cookies

• 6g fiber in four cookies

Catalina Crunch Chocolate Vanilla Sandwich Cookies don’t taste exactly like Oreos by any means, but they’re still a delicious sandwich cookie option. Four cookies will give you 6g fiber. 

7. Quest Frosted Cookies

• 5g fiber/serving

These cookies come in three different flavors and pack 5g fiber per serving. They’re sweetened with erythritol which tends to be tolerated well by most people. But, remember to consider that when calculating how many carbs will actually impact your blood sugar levels. 

8. Lily’s Sweets Chocolate Peanut Butter Cups

• 7g fiber/serving

I love almost all of Lily’s products, and the peanut butter cups are one of my favorites. They have no added sugar and 7g fiber in two peanut butter cups.

9. KIND Frozen Bars

• 7g fiber/bar

Eating a KIND Frozen bar is like biting into a frozen Snickers that only has 16g carbohydrate and 7g fiber! I don’t know how they do it, but these are some of the best tasting “ice cream” bars I’ve ever had. My favorite flavor is Vanilla Almond. You meet your fiber goals and get a sweet treat! It’s a win-win!

10. Magic Spoon Treats

• 8g fiber/treat

Think of a blood sugar-friendly Rice Krispie treat combined with a protein bar, and that’s what Magic Spoon Treats are. Each treat has 8g fiber. They come in a classic marshmallow flavor (which tastes just like a regular Rice Krispie Treat) double chocolate, blueberry, and chocolate peanut butter flavors. Double Chocolate is my favorite.

11. KIND Nuts and Spices Bars

• 5-7g fiber/bar

KIND bars are a classic and have always been one of my go-to blood sugar-friendly bar options. For lower carbohydrates, stick to the nuts and spices flavors. Each bar has 5-7g fiber.

12. KIND Protein Bars

• 5g fiber/bar

KIND Protein Bars have the same amount of fiber as the KIND Nuts and Spices Bars. However, they have a bit of a softer texture and are a better option for a large snack, thanks to the increased protein content compared to the traditional KIND bars. 

13. RXBar Chocolate Sea Salt Bar

• 5g fiber/bar

RX Bars have 5g fiber/bar, but with a different texture than most bars. They are a denser/tougher bar, so something to keep in mind if you’re not a fan of that. I love the Chocolate Sea Salt flavor because it’s lower carbohydrate than some of their fruit-based flavors, but it still has a great, sweeter taste.

14. GoRaw Protein Bars

• 5g fiber/bar

I love that a big portion of the fiber in GoRaw Protein Bars comes from pumpkin seeds! Each bar has 5g fiber.

15. ZING Keto bars

• 10g fiber/bar

Zing bars have such good flavors, and their keto version is no exception. Each bar has 10g fiber… that’s over 1/3 of your daily fiber needs.

16. Health Warrior Chia Seed Bars

Health Warrior Chia Seed Bars are high in fiber and smaller in size, which makes them perfect for a blood sugar-friendly snack. And, they’re the perfect size to throw in your bag on the go. Each bar has 5g fiber. 

17. Quest Bars

• 15 fiber (or more)/bar

Quest Bars have several different delicious flavors, and each has 15g of fiber or more. They do have a fairly high amount of sugar alcohols, though. So, if you are sensitive to sugar alcohols, make sure to keep that in mind.

18. Atlas Protein Bars

• 10g fiber/bar

Atlas Bars are definitely one of our higher fiber packaged options on this list. Each bar has 10g fiber.

19. IQ Bars

• 6-9g fiber/bar

I love the texture and flavor of IQ bars. Just like many of the other bars in this post, they’re high in protein and fiber. Depending on the flavor you choose, each bar has 6-9g fiber.

20. Low Sugar No Bake Brownie Bites

• 8g fiber in two bites

These Low Sugar No Bake Brownie Bites are a close spin-off of my Low Sugar Chocolate Chip Cookie Dough Bites (one of the most popular recipes in the history of my blog!). But because of the cocoa powder in these, they’re a bit higher in fiber. Two bites have 8g fiber. 

21. Double chocolate high fiber cookies 

• 6g fiber/cookie

These Double Chocolate High Fiber Cookies are the perfect snack to get you through to your next meal. Who doesn’t love a cookie at snack time? Each cookie has 6g fiber. 

22. 5 Minute Guacamole for One

• 12g fiber/serving

Use my 5-minute guac recipe and have a slice of avocado toast on whole grain bread for fiber and plant-based fat. One serving has 12g fiber.

23. Homemade Trail Mix

• 6g fiber/serving

Grab whatever nuts you have in the pantry and make a quick trail mix. You can even make some extra to have on hand for snacks the rest of the week. My Homemade Popcorn Trail Mix has 6g fiber/serving.

24. Apple slices with nut butter

• One medium apple + 1 Tbsp peanut butter has 5g fiber

You can’t get more classic than an apple and peanut butter. Apples are one of many fruits associated with lower blood sugar levels over time. One medium apple with 1 Tbsp peanut butter has 5g fiber. Pair them together as is, or try my delicious peanut butter fruit dip! 

25. Mixed berries

• 5g fiber/cup

Berries are some of our highest fiber and lowest sugar fruits. They range from 4g-8g fiber per cup. Mix them together, and on average, you’ll have 5g fiber/cup of mixed berries. And, if you’re worried about the cost of fresh berries, try frozen. Frozen berries have the same amount of fiber as fresh. 

26. Chia Seed Pudding

• 9g fiber/half serving

Chia seed pudding isn’t just for breakfast. Thanks to the star ingredient, chia seeds, most chia pudding recipes will give you 9g fiber per half serving.

27. Hummus with Carrots and Bell Peppers

• 6-8g fiber/serving 

Pair ½ cup of hummus with a cup of sliced veggies like carrots or bell peppers. Together, they offer 6–8 grams of fiber.

Snacks and diabetes

We’ve highlighted all of my favorite high fiber snacks for diabetes, and if you want more help picking out diabetes friendly snacks, make sure to check out these other articles and resources.

• 70+ Packaged Snacks for Diabetes
• Bedtime Snacks for Diabetes
• 19 Low Glycemic Snacks
• Blood Sugar Friendly Road Trip Snacks
• High Protein Snacks
• Milk & Honey Nutrition Meal Plans

Sources

1. 2020-2025 Dietary Guidelines for Americans, USDA.
2. Effect of Apple Consumption on Postprandial Blood Glucose Levels in Normal Glucose Tolerance People versus Those with Impaired Glucose Tolerance, Foods (2022).