How to Choose a Healthy, Hunger-Crushing Fiber Bar (and 6 Best Bars to Buy) | Livestrong.com (2024)

Look for bar brands that are high in fiber and low in sugar and additives.

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Whether you're looking for an afternoon pick-me-up to squash cravings or a mini-meal to hold you over until dinner, grabbing a granola bar might seem like an easy, convenient way to get more hunger-curbing fiber in your diet.

And we could all use more of the superstar nutrient: Adults should aim to get anywhere between 25 to 30 grams of fiber daily, per the USDA dietary guidelines, but only about five percent of Americans are actually getting enough, according to a July 2016 study in the ​American Journal of Lifestyle Medicine​.

So while fiber bars can help meet your needs, they also contain added sugar and fillers, so it's important to read the nutrition label and ingredient list carefully and choose the least processed options. Fortunately, there are many nutritious fiber bars out there made with whole ingredients, like nuts and dried fruit.

Vegetables, fruits, whole grains and beans contain soluble and insoluble fiber, which are responsible for improving digestion, lowering cholesterol, decreasing the risk of heart disease and stabilizing blood sugar levels, Keri Gans, RD, CDN, author of ​The Small Change Diet​, tells LIVESTRONG.com. The difference is that the fiber in fiber bars haven't been studied extensively for their health benefits as the fiber in whole foods.

The most common types of fibers you'll find in fiber bars are acacia fiber, tapioca fiber, chicory root and inulin. "Most of these fibers are known as prebiotics, aka food for probiotics, and have been associated positively with gut health," Gans says.

Then, there's tapioca fiber, which is associated with isomaltooligosaccharide (IMO). "It is a sweet-tasting, zero-calorie prebiotic fiber. However, some studies have shown that it has the potential to spike blood glucose," says Taub-Dix. IMOs can stimulate a glycemic response, similar to dextrose, a simple sugar, a February 2020 study in the ​Journal of Functional Foods​ suggests.

"There's no comparison to the fiber you get from whole foods versus fiber bars because whole foods contain more than just fiber. They have a wealth of other nutrients like protein, vitamins and minerals," Taub-Dix says.

But for those moments when you're in a pinch and need something quick and portable, choosing a nutritious fiber bar makes a healthy snack. Taub-Dix recommends enjoying fiber bars as a snack versus a meal replacement.

Walk into any grocery or health-food store, and you'll quickly notice that the shelves of the snack aisle are lined with a plethora of fiber bars, marketing whole grains, more protein and low sugar.

But with so many different types of fiber bars out there, how do you know you're making a healthy choice? Taub-Dix and Gans share what they look for when choosing a nutritious fiber bar.

KIND's chocolatey bar is low in sugar and high in fiber.

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​Per bar: 180 calories, 15 grams fat (3 grams saturated fat), 140 milligrams sodium, 16 grams carbohydrates (7 grams fiber, 5 grams sugar, 4 grams added sugar), 6 grams protein​

If you're craving something chocolatey, look no further than this flavorful fiber bar for an instant boost of energy. You satisfy your sweet tooth with dark chocolate and get filling fiber, protein and fat from almonds and peanuts. Gans says this KIND bar is her top pick because it has a whopping 7 grams of fiber, 6 grams of protein and only 4 grams of added sugar.

You'll get plant-based omega-3 fats in this cherry snack bar.

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​Per bar: 100 calories, 5 grams fat (1 gram saturated fat), 45 milligrams sodium, 14 grams carbohydrates (5 grams fiber, 3 grams sugar), 3 grams protein​

Health Warrior's chia bars are made with heart-healthy chia seeds, cashew butter and brown rice, making them a solid choice for a healthy, gluten-free snack. The dark chocolate cherry bars also have dried cherries that give them a nice chewy texture. At just 100 calories, it's satisfying and incredibly tasty. Pack a few in your backpack when hiking, traveling or going for a long run.

For a one-two punch of fiber and protein, opt for this crispy lemon bar.

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​Per bar: 150 calories, 4.5 grams fat (1 gram saturated fat), 250 milligrams sodium, 15 grams carbohydrates (7 grams fiber, 3 grams sugar, 4 grams glycerin), 15 grams protein​

Soy protein isolate gives this fiber bar its satiating power while tapioca starch provides a boost of fiber. With only 3 grams of sugar and 150 calories, these gluten-free fiber bars give you the same mouth-watering flavor of a lemon poppyseed muffin minus the huge insulin spike.

RXBAR packs in egg whites for protein and sweetens its bar with low-glycemic dates.

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​Per bar: 210 calories, 7 grams fat (1 gram saturated fat), 140 milligrams sodium, 24 grams carbohydrates (5 grams fiber, 15 grams sugar, 0 grams added sugar), 12 grams protein​

While this fiber bar is a little over 200 calories, it still makes a sensible snack thanks to its high protein and fiber count. Just like other RXBARs, this delightfully fruity snack contains dates, egg whites, almonds and cashews, but it also has cranberries, strawberries and raspberries for some natural sweetness. With only eight simple ingredients, this Whole30-approved fiber bar can help fight cravings on the go.

Skip the sugary dessert and opt for this calorie-friendly bar.

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​Per bar: 165 calories, 7 grams fat (3 grams saturated fat), 160 milligrams sodium, 21 grams carbohydrates (8 grams fiber, 1 gram sugar, 0 grams added sugar, 6 grams sugar alcohol), 12 grams protein​

ONE's bars let you have your cake and eat it, too. In this case, you'll get the same taste-tempting flavors in a slice of banana bread for less than half the calories and only one gram of sugar. This fiber bar has a plant-based protein blend of pea protein, rice protein and almond protein, and contains soluble corn fiber to ward off hunger post-workout.

KIND makes fall flavors (and fiber) a thing all year-round.

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​Per bar: 200 calories, 17 grams fat (1.5 grams saturated fat), 140 milligrams sodium, 14 grams carbohydrates (5 grams fiber, 5 grams sugar, 3 grams added sugar), 5 grams protein​

"My favorite go-to snack bar is KIND. You'll always find them in my purse, pantry and the glove compartment of my car. I particularly enjoy their Nuts & Spices line because it provides 5 grams of fiber and only 5 grams of sugar," Taub-Dix says. This sweet and salty fiber bar features hearty chunks of pecans, almonds and peanuts lightly drizzled with maple syrup and honey.