“The Best High Fiber Crackers (and what to put on them!)” was written by Grace Guthrie, MS & edited/reviewed by Aly Bouzek, MS, RDN. Grace is a dietetic intern at University of Kansas Medical Center.
Crispy, crunchy crackers. The perfect side for many dishes, or a vehicle for delicious toppings. Crackers are a super easy item to keep in your pantry and can be eaten with lunch, dinner, a snack, or even just on their own.
If you’re trying to reach a fiber goal every day, sometimes the best way to get there is to make a few easy swaps that add a few grams of fiber without having to change up your routine too much. Well, today we’re going to talk about how to do that with crackers!
>> Jump to High Fiber Crackers list <<
>> Learn all about High Fiber Foods here <<
Table of Contents:
- What’s all the fuss about fiber?
- High Fiber Crackers You Can Buy
- High Fiber Cracker Toppings
- Building a High Fiber Snack Plate
- The Best High Fiber Crackers Conclusion
What’s all the fuss about fiber?
Fiber has been a hot topic for as long as we can remember, but the chatter around what is it and what it does can be confusing. It seems that everyone needs more fiber in their diet, but at the same time you don’t want too much.
Fiber is a type of carbohydrate that is found in a wide variety of foods. There are two main types of fiber that serve different and important functions for our bodies: soluble fiber and insoluble fiber.
Soluble vs Insoluble Fiber
Soluble fiber is one type of fiber, and it is found in foods like grapefruit, kiwi, raspberries, sweet potatoes, and plenty of others. We call it soluble fiber because it dissolves in water.
This is important because a lot of the benefits of this kind of fiber are related to how it creates a gel in our intestines and can reabsorb water.
Some major benefits touted by soluble fiber are managing high cholesterol, managing high blood sugar, as well as helping with diarrhea control.
Insoluble fiber is the other kind of fiber, and it is found in foods like leafy greens, cauliflower, beans, and whole wheat food products. Unlike soluble fiber, insoluble fiber does not dissolve in water, so it moves through our digestive tract undigested.
A lot of people equate this type of fiber to a broom and how it pushes things along to be digested.
Some key benefits of this type of fiber are helping our digestive system stay regular and relieving constipation.
As you can see, all of these benefits are good things, but the type of fiber you focus on should depend on your goals.
How much fiber should you be eating?
We’ve gone over why fiber is a great thing to include in our diets, but how much do we really need? Well, the Dietary Guidelines for Americans 2020-2025 has done the work of setting your fiber goals for you! Here is what they recommend:
| Men 31–50 years old | 31 grams per day |
| Men 50+ years old | 28 grams per day |
| Women 31–50 years old | 25 grams per day |
| Women 50+ years old | 22 grams per day |
They may not sound like a ton, but research suggests that most Americans are only eating about 15 grams per day (only about halfway to the fiber goals mentioned above)!
Last Notes About Fiber
As you increase your fiber intake, it’s important to make sure you’re drinking plenty of water. Both types of fiber need water to do their best work, and not drinking enough water can lead to some uncomfortable side effects like bloating and gas.
Lastly, with fiber, it is possible to have too much of a good thing. Or at least too much too quickly. Increasing your fiber intake too quickly can be a bit of a shock for your body and can produce some of the gastrointestinal symptoms that we are trying to prevent.
As a rule of thumb, try to only add one extra fiber source per day and make sure your body is comfortable. If everything feels good after a day or two, then feel free to add another fiber source.
High Fiber Crackers You Can Buy
Now that we’re on the same page with fiber, let’s talk about some crackers that are a good source of fiber!
Crackers are one of our favorite items to keep on hand because they go with so many meals and snacks. We often use crackers with tuna salad or soup when we’re having a full meal because they add a great crunch and extra flavor.
Below we’ve created a table with a ton of cracker brands with the serving size and grams of fiber per serving.
| Cracker Brand | Serving Size | Grams of Fiber (per serving) |
| Flackers | 10 crackers | 9 grams |
| Highkey Gluten Free Crackers | 15 crackers | 8 grams |
| GG Scandinavian Fiber Crispbread | 1 crispbread | 4 grams |
| Mary’s Gone Crackers Super Seed | 12 crackers | 3 grams |
| Good and Gather Gluten Free Trail Bite Crackers | 8 crackers | 3 grams |
| Wasa Multigrain Crispbread | 1 crispbread | 3 grams |
| Triscuit Original | 9 crackers | 3 grams |
| Crunchmaster Protein Snack Crackers | 32 crackers (mini) | 3 grams |
As you can see, there’s a wide range of fiber content in these crackers. In general, look for crackers with at least 3 grams of fiber per serving.
High Fiber Cracker Toppings
The crackers themselves aren’t the only way you can add fiber to your day! Earlier, we talked about all the foods that contain fiber, so if we make some of those into toppings or dips for our crackers, then we can boost the fiber content even more.
Here are some ideas for savory and sweet toppings to enjoy with your crackers:
- Hummus: about 2 grams of fiber per 2 Tbsp
- Guacamole: about 3 grams of fiber per ¼ cup
- Black bean dip: about 2 grams of fiber per 2 Tbsp
- Peanut butter: about 2 grams of fiber per 2 Tbsp
- Sunflower seed butter: about 2 grams of fiber per 2 Tbsp
Building Snack Plate with High Fiber Crackers
Besides just adding toppings to crackers, you can also incorporate high fiber crackers into a snack with some other high fiber foods. While fiber is wonderful, it’s also a good idea to include some protein and fat with your snack to maximize the nutrients!
When building your snack plate, start with your crackers and have them fill 1/3 of your plate. This will be providing your fiber, carbs, and a crunchy texture.
Next, choose something with either protein or fat in it and make it another 1/3 of your plate. This could be one of the spreadable toppings we discussed earlier, or you could opt for cheese cubes, pepperoni slices, sliced turkey, or dried edamame.
Finally, fill the last 1/3 of your plate with a colorful fruit or vegetable!
Fruits and vegetables provide tons of vitamins and minerals as well as some extra fiber, so add a handful of carrot sticks, grapes, a small pear, or whatever you like! Dried fruit is another great way to add sweetness (and fiber) to your plate.
The Best High Fiber Crackers Conclusion
Fiber is a really important part of our diet and unfortunately most people aren’t getting enough. Adults should aim for 20–30 grams per day to help maintain bowel regularity and promote heart health.
A great way to increase fiber naturally is to make easy swaps of foods you already include in your everyday diet. Crackers are one easy place to add a few grams of fiber that will make a difference over time.
Once you’ve found some high fiber crackers you like, consider adding some high fiber toppings to get to your goal faster. These will not only add flavor to your cracker snack but also keep you feeling fuller for longer.
So give some of these crackers a try and let us know what creative snacks you come up with!