In today's fast-paced world, maintaining a healthy diet can be challenging. Fiber bars offer a convenient and portable solution to boost fiber intake, which is essential for digestive health, weight management, and overall well-being. However, not all fiber bars are created equal. This article explores the benefits and downsides of fiber bars and provides guidance on selecting healthy and effective options.
The Importance of Fiber
Fiber is a crucial nutrient that plays a vital role in maintaining a healthy body. Unfortunately, 95% of Americans are missing out on essential fiber from diverse whole foods. It acts as fuel for beneficial gut bacteria, which actively nurtures a balanced microbiome that includes your skin. The 2020-2025 Dietary Guidelines recommend that adults aim for at least 14 grams of fiber for every 1,000 calories eaten.
What are Fiber Bars?
Fiber bars are a convenient way to increase fiber consumption, especially for those who find it difficult to get enough fiber from whole foods like fruits, vegetables, whole grains, nuts, seeds, and legumes. They are portable, shelf-stable, and packed with fiber-rich ingredients such as nuts, oats, seeds, and fruits. Many fiber bars also contain processed fiber powders like psyllium husk powder and chicory root fiber. They may also feature other ingredients, such as protein, vitamins, minerals, herbs, or probiotics, that offer potential health benefits.
Benefits of Fiber Bars
Fiber bars offer several potential health benefits, making them a valuable addition to a balanced diet:
- Digestive Health: Fiber promotes digestive regularity by preventing digestion from occurring too rapidly. Soluble fiber, found in foods like oats, beans, chia seeds, and apples, forms a gel in the presence of liquid, softening stool and easing constipation. Insoluble fiber, common in foods like nuts, beans, and wheat bran, adds bulk to stool, further relieving constipation. Fiber is also considered a prebiotic, feeding the healthy bacteria in your large intestine.
- Fullness: Fiber slows down digestion, keeping food in your digestive tract longer, which promotes a feeling of fullness. Many fiber bars also contain protein, another filling nutrient, which enhances satiety.
- Weight Management: Fiber may have a small effect on weight management and body fat, independent of calorie consumption.
- Cholesterol Reduction: Soluble fiber may bind to dietary cholesterol and prevent your body from absorbing it, potentially reducing blood cholesterol levels.
- Blood Sugar Management: Fiber may help prevent blood sugar from rising quickly after eating high-carbohydrate or sugary foods. This can help manage appetite- and blood-sugar-regulating hormones such as insulin.
Downsides of Fiber Bars
While fiber bars offer numerous benefits, they also have potential drawbacks:
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- Digestive Issues: Some people experience digestive issues like stomach pain, bloating, diarrhea, or constipation after eating fiber bars, especially if they are not used to consuming large amounts of fiber.
- Processed Ingredients: Many fiber bars are processed and contain additives such as sugar, preservatives, or flavorings. Processed foods have been associated with weight gain, obesity, and chronic disease.
- Added Sugar: Some fiber bars are high in added sugar, which is associated with obesity, type 2 diabetes, heart disease, fatty liver disease, and other chronic conditions.
- Uncommon Fibers: Some fiber bars contain fibers that you wouldn’t typically consume in large quantities. Even if they’re natural ingredients, fiber additives like psyllium husk and chicory root fiber may cause digestive discomfort in some people.
It's important to consume fiber bars in moderation and prioritize getting most of your fiber from whole food ingredients such as fruits, nuts, seeds, whole grains, legumes, and vegetables.
What to Look for in a Fiber Bar
When selecting a fiber bar, consider the following factors:
- Fiber and Protein Content: Choose bars with at least 3 grams of fiber per serving to make a meaningful dent in your daily intake. Additionally, aim for at least 5 grams of protein to promote fullness. "The more fiber and protein," explains Dana Gardner, MS, RD, LDN, owner of Jax Fresh Mobile Market, "the fuller you may feel, which may curb appetite."
- Minimal Added Sugars and Sugar Alcohols: Opt for bars sweetened with natural ingredients such as fruit rather than those containing large amounts of added sugar or sugar alcohols. Excessive added sugars may contribute to chronic diseases, while large amounts of zero-calorie sugar alcohols can cause digestive upset. Limit added sugars to less than 5 grams per fiber bar.
- Whole Food Ingredients: Look for fiber bars made simply with whole food ingredients such as nuts, seeds, oats, and fruit. “Whole foods sources of fiber contain much more than just fiber,” says Silvia Carli, MS, RD, of 1AND1 LIFE. “They contain vitamins, minerals, and antioxidants.”
- Consider Your Current Fiber Intake: The recommended daily fiber intake varies by age and sex, but generally falls between 25 to 38 grams of fiber per day. If you're not getting much fiber elsewhere, bars with five to 10 grams can be super helpful.
- Be Mindful of Sensitivities: Folks with sensitive guts should be careful with fiber bars-especially if you’re sensitive to FODMAPs, a group of carbohydrates and sugars that are poorly absorbed in the small intestine and can cause symptoms like bloating and cramping. Keep an eye on hard-to-digest ingredients, like cashews, chickpeas, banana, inulin,and chicory.
Recommended Fiber Bars
Here are some dietitian-recommended fiber bar options:
- KIND Bar (Dark Chocolate Nuts & Sea Salt): Highly recommended for its low sugar content and included protein. It has a rich taste that satisfies a sweet tooth while providing a healthy combo of nutrient-rich ingredients. One bar provides 7 grams of fiber and 6 grams of protein.
- CORE Keto Bar (Peanut Butter Chocolate): A popular plant-based option that is tasty and packed with prebiotic fiber and probiotics. It’s sweetened with allulose, a sweet compound found in small amounts in dried fruits that provides few calories and has a minimal effect on blood sugar levels. One bar contains 7 grams of fiber and 7 grams of protein.
- Cerebelly Smart Bar (Carrot Raisin): Recommended for kids because they are a good source of fiber, contain no added sugar, and contain many additional vitamins and minerals. Young children need only 17-20 grams per day, so even a tiny bit of fiber in a bar can make a big difference. One bar provides 3 grams of fiber and 3 grams of protein.
- RX Bar (Mixed Berry): Made with only whole ingredients - no processed fibers, sweeteners, or other ingredients are added. The only ingredients in the Mixed Berry RX Bar are dates, egg whites, almonds, cashews, cranberries, strawberries, raspberries, and natural flavors. This bar contains 5 grams of fiber and 12 grams of protein.
- Fiber One Protein Bar (Peanut Butter): One of the most affordable and available options. However, it is highly processed and contains sugar alcohols that may affect your digestion. The Peanut Butter Fiber One Protein Bar contains 7 grams of fiber and 6 grams of protein.
Other Top Fiber Bar Picks:
- RXBar Protein Bars: Each bar packs 12 grams of protein and four to five grams of fiber (depending on the flavor), making it a great post-workout snack. They’re free from added sugar, soy, and dairy.
- Larabar Variety Pack: Each bar delivers four to six grams of fiber and is made with ingredients like dates, nuts, and fruit. They're plant-based, gluten-free, and satisfyingly sweet without any added sugar.
- 88 Acres Granola Bars: With pumpkin seeds, oats, and flax seeds, they taste more like a scoop of granola than your standard snack bar, all while packing in around four grams of fiber and six grams of protein per serving.
- Thunderbird Bars: Each bar contains three to four grams of fiber and is made with mostly fruits, nuts, and seeds. The texture is soft and chewy, with bold, unexpected flavors.
- GoMacro Organic Vegan Bars: Each bar contains 10 to 12 grams of protein, depending on the flavor, thanks to a blend of sprouted brown rice protein, nut butters, oats, and seeds. They support digestion too, with three to four grams of fiber, and are certified vegan, gluten-free, and non-GMO, with no artificial sweeteners or preservatives.
- No Cow Protein Bars: Most No Cow bars contain 15 to 17 grams of fiber and 19 to 21 grams of protein. They’re sweetened with stevia and monk fruit, with decadent flavors.
How to Incorporate Fiber Bars into Your Diet
If you're not used to eating fiber bars or eating large amounts of fiber, start slowly to avoid any unpleasant digestive side effects. Try eating one fiber bar (or just half of one) in a given day and drink plenty of water, which may help alleviate some of the digestive issues associated with increased fiber intake. Over time, your body will adjust to this new level of fiber consumption.
Floura Fiber Bars: A Unique Approach
Floura takes a different approach to fiber bars, focusing on flavor and sustainability. Their bars are crafted with a focus on making fiber not just delicious, but an experience, using the same iconic flavor design that inspired the very tastes you love from Jeni's Splendid Ice Creams. They are also committed to intercepting 100 million pounds of fresh produce trimmings-the rinds, skins, and cores-that would otherwise contribute to global food waste.
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