Ever find yourself halfway through a party and starving? That’s because most popular party foods are low in dietary fiber—which helps fill you up by adding bulk to meals, slowing digestion, and stabilizing blood sugar—so it’s easy to graze your way to the bottom of the bowl without ever feeling full. Plus, distractions like conversation, music, movies, and TV may interfere with your ability to notice when you’re full and lead to mindless eating, especially if you’re not sitting down to a plate of food.
That’s why you should try these high-fiber party food hacks at your next get-together: Chances are you—and your guests—will end the night feeling more satisfied than ever before.
Revamp that cheese plate. Think beyond white crackers as a pairing and slice up apples and pears. A medium apple provides 4 grams of fiber, and a medium pear offers up 5 grams. Nuts and seeds, which provide about 3 grams per 1/4 cup, and whole grain crackers are other great additions that will increase your fiber intake. And rather than a traditional white-bread baguette or crackers, swap in the whole wheat variety. All of a sudden that plate is transformed.
Make berry bowls. It might seem like an odd choice, but chances are your guests will be all over it. Berries are a colorful (so, Insta-worthy), healthy snack choice. And blueberries, strawberries, blackberries, and raspberries pack in more than 3 grams of fiber per cup. Serve them in little cups with whipped cream, Greek yogurt dip or drizzle with chocolate. You could also make pretty fruit kabobs or arrange fresh fruit on a platter to make a seasonal decoration. The more creative you are, the more your guests will go crazy for it.
Juice up that hummus. Hummus is already high in fiber thanks to those chickpeas (you get 6 grams for every half-cup), but take it a step further and puree some veggies into the mix. Aside from upping the fiber content, it’s a great way to expand your flavor repertoire. A few ideas: spinach, roasted red pepper, pumpkin puree, roasted beets, or roasted cauliflower. You can also play with swapping in another bean or lentils. And instead of serving with pita bread, which is fairly low in fiber, enjoy with sliced vegetables like cucumbers, green or red peppers, and broccoli.
Rock the guac. Guacamole is a no-brainer party snack, and avocados are packed with fiber (one half of a medium one provides about 6 grams). Instead of chips, dip baby carrots, sliced peppers, and cucumber.
Make a healthy dip. Fun fact: Cookie dough dip is totally a thing…except it’s healthy. It’s made with white beans, chickpeas, and black beans, which are packed with fiber and work fantastically in sweet dips. This recipe from Chocolate Covered Katie tastes just like you’re eating batter out of a mixing bowl, but now you don’t have to worry about salmonella from raw eggs. Win-win, wouldn’t you say?
Bust out the energy balls. You already know they’re the perfect post-workout snack, but energy bites made from nuts and seeds are great for parties, too. They’re bite-sized, so they’re easily grabbable, and often loaded with protein and fiber. Try these 4-ingredient Pumpkin Spice Energy Bites from Keeping It Real Food, and these No-Bake Caramel Energy Bites from the Spicy RD.
Change your nachos. They’re a classic party snack, so don’t get rid of them altogether. Insteaed, swap out the chips for sweet potatoes. Seriously: The superfood has 4 grams of fiber per cup, and while you’re guests might throw you a questioning side glance at first, trust me when I say iit’s a seriously delicious substitute. This recipe from To Live and Diet in LA is great, but if you want a version that’s even higher in fiber, use black eans instead of chicken or other meat.