Trying to Eat More Fiber? Dietitians Say You Should Reach for This Snack

Fiber is having a moment—and as a dietitian, I’m here for it. Most of us could benefit from getting more, but eating enough doesn’t have to mean overhauling your diet or stocking your pantry with trendy fortified foods. One of my favorite ways to get more fiber? Popcorn.

I eat it regularly, recommend it often, and think it’s one of the most underrated snacks around. Popcorn is a whole grain, a good source of fiber, and a high-volume food, so you can eat a surprisingly substantial amount for relatively few calories. Here’s everything you need to know about this fiber-rich snack, plus easy ways to keep it interesting.

Fiber not only supports gut health but can also help with blood sugar control and cholesterol management. It helps you feel full, making fiber-rich foods a useful part of satisfying meals and snacks. Plus, research suggests that popcorn is a good source of polyphenols, which are beneficial antioxidants.

If you’re trying to eat more fiber, popcorn is an easy place to start. Popcorn looks like corn on the cob, but it’s the only type of corn that actually pops. It’s a cereal grain that comes from wild grass and contains all three parts of the grain (the bran, germ, and endosperm), making it a natural source of fiber. Unlike some fiber-rich foods that can feel like a chore to incorporate into your day, popcorn is an easy snack that many people already enjoy.

Of course, popcorn won’t provide all the fiber you need in a day, and it shouldn’t. The goal is variety, with fiber coming from a mix of whole grains, beans, fruits, vegetables, nuts, and seeds. But popcorn can absolutely be part of that mix.

One thing I love about popcorn is how a small amount of kernels turns into a generous bowl. Its airy texture lets you enjoy a substantial portion for relatively few calories, depending on how it’s prepared. Three cups of popcorn equal one serving from the grain group and provide about 3.5 grams of fiber and around 90 calories if it’s air-popped and unbuttered. Volume isn’t the only thing that makes a snack satisfying—protein, fat, fiber, and what else you’re eating matter, too—but when I’m craving something crunchy, popcorn hits the spot.

Walk down the popcorn aisle at the grocery store, and you’ll see a wide range of options. Popcorn can be a simple whole-grain snack, but some varieties list a long list of added ingredients. Whether you’re buying microwavable or pre-popped popcorn, my rule of thumb is to look for popcorn kernels, oil, and a little salt—that’s it.

That doesn’t mean a fourth ingredient automatically makes a particular popcorn a bad choice. But a short ingredient list is a simple way to keep your popcorn close to its most basic form. Plain or lightly seasoned popcorn feels different from popcorn drenched in butter, heavily salted, or coated in caramel or sugar. And there’s nothing wrong with enjoying those versions occasionally. But if you’re reaching for a healthier snack most days, simply prepared popcorn is the way to go.

The beauty of popcorn is that it’s essentially a blank canvas. Start with plain popcorn kernels, and you can add plenty of flavor with just a splash of melted butter and a pinch of salt. Olive oil works well, and spices can add heat and depth. The moral of the story is that you don’t need to drown popcorn in butter to make it delicious. But if you’re bored with plain popcorn, try changing the seasoning. Here are some fun options:

• Smoky: Olive oil + smoked paprika + a pinch of salt
• Savory: Nutritional yeast + black pepper + garlic powder
• Cheesy: Parmesan + Italian seasoning
• Spicy: Chili powder + lime zest + a pinch of salt
• Herby: Olive oil + za'atar or dried herbs
• Sweet: Cinnamon + a little dark chocolate or dried fruit

If you want a more substantial snack, pair your popcorn with another food that provides protein or fat. A handful of nuts or seeds, some cheese, or a side of yogurt can turn popcorn into a more complete snack. Either way, it’s an incredibly nutritious option that gives you plenty of volume and is genuinely enjoyable to eat.