7 High Fibre Snacks in Australia That Don't suck the life out of you
Most high fibre snacks in Australia taste like punishment.
If you're trying to hit your daily fibre intake (25-30g for most adults) without forcing down cardboard, you need snacks that are actually enjoyable.
Here's what actually works.
Why Fibre Matters (And Why You're Probably Not Getting Enough)
Fibre does three things:
- Keeps you full (slows digestion, reduces cravings)
- Supports gut health (feeds good bacteria)
- Stabilises blood sugar (prevents spikes and crashes)
Most Australians get about 20g of fibre per day. You need 25-30g.
That 5-10g gap is where snacks come in.
What Makes a Good High Fibre Snack
A legitimately useful high fibre snack should have:
- At least 5g of fibre per serve (ideally 10g+)
- Low sugar (under 10g — otherwise you're just eating a sugar bomb with fibre)
- Actual enjoyment factor (because if it tastes bad, you won't stick with it)
Most high fibre snacks nail the first point and fail the other two.
8 High Fibre Snacks You Can Actually Buy in Australia
1. HeyBear Protein Gummy Bears
HeyBear has 15.7g of fibre per serve — more than a cup of chickpeas — in a gummy bear that actually tastes like a lolly.
They use IMO prebiotic fibre (gentler on your gut than chicory root) and keep sugar low at 2.5g per serve.
If you want high fibre without the sad protein bar vibes, this is it.
Fibre: 15.7g per serve
Pros: Tastes good, low sugar, halal
Cons: Not vegan
2. Carman's Muesli Bars
Carman's makes oat-based muesli bars with around 4-6g of fibre per bar.
They're widely available (Coles, Woolies) and reasonably affordable. The texture's decent — chewy, not dry.
Downside? Sugar. Most flavours have 10-15g per bar, which isn't terrible but not ideal if you're watching intake.
Fibre: 4-6g per bar
Pros: Easy to find, decent taste
Cons: Moderate sugar content
3. Aussie Bodies Protein FX Bars
These protein bars pack 8-10g of fibre depending on the flavour.
They're also loaded with protein (15-20g per bar), which makes them filling. The texture's a bit dense and chalky, though.
If you're after a meal replacement-style snack, they work. If you want something light, probs not the one
Fibre: 8-10g per bar
Pros: High protein, filling
Cons: Dense texture, can be dry
4. Roasted Chickpeas (Various Brands)
A handful of roasted chickpeas gives you about 6g of fibre.
You can buy pre-seasoned versions (The Healthy Mummy, Coles brand) or make your own. They're crunchy, savoury, and actually satisfying.
The only downside? They're not sweet. If you're craving something dessert-like, chickpeas won't cut it.
Fibre: ~6g per serve
Pros: Savoury option, crunchy
Cons: Not sweet, can be dry
5. Quest Protein Bars
Quest bars are everywhere in Australian gyms and health food stores.
They're high in fibre (12-15g per bar) thanks to soluble corn fibre and chicory root. But that chicory root can wreck your gut if you're sensitive.
The texture's... divisive. Some people love it. Others say it's like chewing rubber.
Fibre: 12-15g per bar
Pros: High fibre, high protein
Cons: Chicory root (digestive issues), weird texture
6. Chia Seed Pudding (Homemade or Store-Bought)
Chia seeds are fibre bombs — 10g per 30g serve.
Mix them with almond milk, let them sit overnight, and you've got a pudding-like snack. Add berries or cacao for flavour.
Store-bought versions (ChiChi, The Chia Co.) are convenient but pricey.
Fibre: ~10g per serve
Pros: High fibre, versatile
Cons: Takes prep time, can be bland
7. Veggie Sticks + Hummus
Carrot, celery, and capsicum sticks with a big scoop of hummus will get you about 5-7g of fibre.
It's fresh, crunchy, and actually filling. The downside? You need to prep it. Not exactly grab-and-go.
Fibre: 5-7g per serve
Pros: Fresh, savoury, nutritious
Cons: Requires prep, not portable
Why HeyBear Is the Best High Fibre Snack Option
Most high fibre snacks fall into one of two traps:
- High fibre but terrible taste (protein bars, seed crackers)
- High fibre but also high sugar (muesli bars, some chia puddings)
HeyBear avoids both.
You get:
- 15.7g of fibre per serve (lab-verified, not marketing fluff)
- 2.5g sugar (genuinely low)
- IMO fibre (gentle on your gut, no chicory root chaos)
- Tastes like a lolly (not a supplement, not cardboard)
It's the snack you'd grab because you want it, not because your tracking app told you to.
FAQ: High Fibre Snacks Australia
What is the best high fibre snack in Australia?
HeyBear protein gummy bears have 15.7g of fibre per serve with only 2.5g of sugar. For savoury options, roasted chickpeas or veggie sticks with hummus are solid choices. Avoid high-sugar muesli bars if you're watching intake.
How much fibre should I eat per day?
Adults should aim for 25-30g of fibre per day. Most Australians get about 20g. Adding a high-fibre snack (10-15g) can close that gap without forcing down bland protein bars.
Do high fibre snacks help with weight loss?
Yes. Fibre keeps you full longer, which reduces overall calorie intake. It also stabilises blood sugar, preventing the crash-and-crave cycle that leads to overeating. Just make sure your high-fibre snack isn't also loaded with sugar.
Can you eat too much fibre?
Yes. Eating 50g+ of fibre per day can cause bloating, gas, and digestive discomfort. If you're ramping up fibre intake, do it gradually and drink plenty of water. Start with one high-fibre snack per day and see how your gut responds.
What snacks are high in fibre but low in sugar?
HeyBear gummy bears (15.7g fibre, 2.5g sugar), roasted chickpeas (~6g fibre, minimal sugar), and veggie sticks with hummus (5-7g fibre, minimal sugar) are the best low-sugar, high-fibre options in Australia.