Are almonds high in fiber?

Almonds are a good source of fiber: they provide 4g of fiber per one-ounce serving, which is 14% of the recommended DV. Fiber helps maintain feelings of fullness and the health of your digestive system. One serving (28 g) of almonds also provides 13g of unsaturated fat and only 1g of saturated fat, 6g of protein, and essential nutrients, including: 77mg (20% DV) magnesium, 210mg (4% DV) potassium, and 7.27 mg (50% DV) of vitamin E.

What’s the difference between soluble and insoluble fiber?

Insoluble fiber adds bulk to your diet and helps food move smoothly through your digestive system. Soluble fiber helps lower “bad” LDL-cholesterol and stabilize blood sugar levels. Almonds contain both soluble and insoluble fiber to help you feel fuller for longer.

Are almonds a good snack option for weight management or heart health?

With their low glycemic index and a nutrient mix of fiber, protein, and healthy fats, almonds are a delicious and balanced snack option. Fiber helps keep your digestion on track, regulates blood sugar, and keeps you feeling full longer—making almonds a powerful ally for heart health and weight management.

Fiber

Almonds + Fiber = The Perfect Way to Regularly Keep Your Gut Healthy

Eating enough fiber is one of the simplest ways to support your health. It helps keep your digestion on track, regulates blood sugar, and keeps you feeling full longer— making it a powerful ally for heart health and weight management. Plus, fiber feeds the good bacteria in your gut, helping maintain a balanced and thriving microbiome.

Why Almonds Are a Smart Source of Fiber

An almond snack is a natural good source of fiber, offering 4 grams of fiber per ounce—that’s 14% of your daily recommended intake in just a handful! They contain both soluble and insoluble fiber.

Insoluble fiber adds bulk to your diet and helps food move smoothly through your digestive system.
Soluble fiber helps lower LDL (bad) cholesterol and stabilize blood sugar levels.

Together, these fibers help you feel full and satisfied longer, making almonds a great choice for smart snacking. And here’s a fun fact: even blanched almonds (without the skin) still pack 3 grams of fiber per ounce!

What the Research Says

Better Diet Quality: Studies^1,2,3 show that almond eaters tend to have better overall diet quality, with higher intakes of fiber, unsaturated fats, vitamin E, and folate.
Almonds as Potential Prebiotics: Research indicates almonds help support the growth of beneficial gut bacteria and increase short-chain fatty acids like butyrate, which support digestion and immune health.
Gut-Heart Connection: Another study, along with overall research, suggests that eating almonds supports heart health by positively impacting LDL-cholesterol, certain inflammation measures, and the gut microbiome— all of which are important factors for cardiovascular health.

“ Almonds contain dietary fiber and offer polyphenols and non-digestible carbohydrates like oligosaccharides. These nutrients feed beneficial gut bacteria and help produce compounds that support gut and heart health.

Professor Jack Gilbert, University of California San Diego

Easy & Delicious Ways to Maximize Your Fiber with Almonds:

Most of us don’t get enough fiber in our daily diets—but almonds can help change that. With their naturally low glycemic index and a wholesome nutrient mix of fiber, protein, and healthy fats, almonds are more than just a tasty snack—they’re a smart one.

Whether you enjoy them whole, sliced, roasted, or blended into almond butter, there are plenty of delicious ways to add almonds to your routine and boost your fiber intake.

Sprinkle sliced almonds over oatmeal or yogurt for a crunchy fiber boost.
Blend almond butter into smoothies for a creamy, satisfying texture.
Snack on roasted almonds between meals to help you stay full and energized.
Add almond flour to baked goods for a fiber-friendly twist.

Frequently Asked Questions About Almonds & Fiber

Almonds are a good source of fiber: they provide 4g of fiber per one-ounce serving, which is 14% of the recommended DV. Fiber helps maintain feelings of fullness and the health of your digestive system. One serving (28 g) of almonds also provides 13g of unsaturated fat and only 1g of saturated fat, 6g of protein, and essential nutrients, including: 77mg (20% DV) magnesium, 210mg (4% DV) potassium, and 7.27 mg (50% DV) of vitamin E.
Insoluble fiber adds bulk to your diet and helps food move smoothly through your digestive system. Soluble fiber helps lower “bad” LDL-cholesterol and stabilize blood sugar levels. Almonds contain both soluble and insoluble fiber to help you feel fuller for longer.
With their low glycemic index and a nutrient mix of fiber, protein, and healthy fats, almonds are a delicious and balanced snack option. Fiber helps keep your digestion on track, regulates blood sugar, and keeps you feeling full longer—making almonds a powerful ally for heart health and weight management.