Crunchy foods are some of the best foods and they also make some of the best salad toppings because it they can add a different texture to your salad.
But did you know that crunchy foods can also be some of the yummiest fiber foods? Today we’re going to talk about crunchy salad toppings that also add fiber.
Crunchy Foods Can Have Insoluble Fiber
The telltale snap that makes (some) food crunchy is related to the insoluble fiber. Insoluble fiber gives your fiber food that roughage. Think strings in your celery.
What Are The Benefits Of Insoluble fiber?
Insoluble is actually a type of complex carbohydrate and it helps give plants their structure. The thing about insoluble fiber is that you can’t digest it.
Even though insoluble fiber doesn’t get digested, your digestive system still loves it. This is because insoluble fiber helps to clean up “shop”. Think of insoluble fiber as a little broom cleaning up shop as it travels through your gut.
Insoluble fiber (like soluble fiber) also attracts water which means it can help to soften your poop. On top of that, it also helps to bulk up your poop. This means that fiber helps with easy and effortless pooping.
Make sure to add fiber slowly to your diet to help minimize gut upset.
Crunchy Toppings Help Build a Gut-Healthy Salad
Crunchy toppings complement a gut-healthy salad perfectly because they add color and in some instances add a prebiotic food. I have a whole blog post on how to build a gut-healthy salad, you can check it out here.
Without further ado, here are sweet and savory crunchy salad topping ideas.
Sweet Crunchy Salad Toppings
Apples are a prebiotic food which means it’s a special type of fiber that can help feed your good gut bacteria. You can take apples from sweet to savory.
When you dry bananas you go from something soft to something crunchy. Green bananas are a prebiotic food. Here is a banana chip recipe from Nourished Roots Nutrition using the oven to dry the chips.
Candied Pecans or Nut Clusters
Candied pecans are perfect in a salad with a little bleu cheese, yum. You may also like these honey roasted nut clusters from Craving Something Healthy.
Freeze-Dried Sweet Corn
You can use freeze-dried sweet corn as a salad topping and also baking.
Why Is Corn In My Poop?
Corn (like popcorn) has to be one of the most popular crunchy foods you see in your poop. Since insoluble fiber doesn’t get digested you can sometimes see it come out the same way it went in and corn has a good amount of insoluble fiber.
Now if you’re regularly seeing whole pieces of your food in your poop that is a red flag. This can be a sign of improper digestion, like not enough stomach acid, and is something you will want to discuss with your doctor.
Granola isn’t just for your cereal. You can also use it for your salad and the oats add prebiotic fibers. Get creative like with this cherry pecan granola from The Real Foods Dietitians.
Pear by itself can be pretty crunchy but drying it will also give you a crunch and be something a little different. USA pears has a pear chip recipe and all you need are pears, water, and lemon juice.
Pomegranates are in season around the fall and they are yummy in a salad or you can juice them too. Here are some more ideas on how to use pomegranate seeds.
Sugar Snap Peas
Sugar snap peas can either be a topping or you can slice them and use it as the base of your salad. This would be a fun way to vary up your greens which helps build a gut-healthy salad.
Savory Crunchy Salad Toppings
Asparagus is a prebiotic food making this a savory crunchy salad topping or it can even be the base of your salad and mixed with strawberries like in this recipe roundup here.
From raw to roasted broccoli will be crunchy either way. Cooking broccoli does help soften the fibers making it easier to digest but it can still make you gassy.
Celery is always good in a salad. If you’re celery has gone limp throw it in a smoothie. It’s a Veg World After All® has a celery smoothie recipe that uses apples and bananas.
A classic crunchy salad topping that is also good with a little ranch to dip in. Here are some more ideas on how to use cucumber.
Another classic crunchy salad topping and you can make your own with some old bread. Gimme Some Oven has a very easy homemade crouton recipe.
This topping will also give some plant-based protein which will help keep you full. You can even get spicy like with these spicy garlic edamame from Lettuce Veg Out.
Chop up some raw green beans for a crunchy add-on to your salad. If you want more ways on how to use green beans outside of your salad bowl this post has different green bean ideas.
Any type of nut really works well as a salad topping but slivered almonds are one of my favorites. If you got the time you can even make your own slivered almonds.
Red, yellow, or orange all of these peppers will give you crunch and lots of color which means you get antioxidants too. Although I do love a good stuffed bell pepper for a hot dish with some crunch like these quinoa stuffed peppers from The Oregon Dietitian.
Roasted chickpeas are perfect in a salad and just like edamame will also add plant-based protein. Summer Yule gives us a roasted chickpeas recipe made using the air fryer.
Protein plus crunch is what you get when you roast lentils. They are super easy to make and The Lean Green Bean has a good roasted lentils recipe.
Different seeds will give you different flavors but you’ll get a good crunch from all of them. Here are some seed ideas with a fiber count.
Tortilla chips can make for a great taco salad. Pop some tortillas into your air fryer (like this chip recipe from Carrots and Cookies) to make your own fresh chips.
Salad Kitchen Tools
To help your salad stay crispy check out some of these salad kitchen tools.
Salad spinners help make sure your leaves aren’t limp but they do take up a lot of space. This salad sling seems like it will save you space. I haven’t tried this sling yet but I am intrigued, I might need to try a regular towel first, ha!
Reusable Silicone Bags
I am a big fan of these reusable bags from Stasher. You can use in the fridge or in the freezer and the bags can even be used to marinade so they have a lot of different uses.
A Salad Bowl Container
If you take a lot of salad out for lunch then try this bento style container. It has its own container in the middle to keep your salad dressing separate so no soggy lettuce.
This page contains affiliate links. As an Amazon Associate I earn from qualifying purchases. This doesn’t cost you anything and helps support the blog.
Amanda is a pizza loving registered dietitian nutritionist specializing in mindfulness and gut health. She quickly realized that gut health goes beyond the gut; it is also about honoring our gut feelings. She is the creator of The Mindful Gut™ which uses science and strategy to help people improve their gut health.