Everything You Need to Know About Fiber Bars

Many people report a love-or-hate relationship with fiber bars — though this may be more about their effects on digestion than on the taste buds.

Fiber bars can be an easy and convenient way to boost your fiber intake, which may help regulate your digestion and promote better overall health.

However, not all fiber bars are created equal.

This article explores what fiber bars are, their benefits and downsides, and how to select a healthy brand of fiber bars.

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What are fiber bars?

Fiber bars are one of the easiest ways to boost your fiber intake. They’re portable, fiber-packed, and shelf-stable.

Fiber bars often feature fiber-rich ingredients such as nuts, oats, seeds, and fruits.

Many of these bars also contain more processed fiber powders like psyllium husk powder and chicory root fiber.

They may also feature other ingredients — such as protein, vitamins and minerals, herbs, or probiotics — that offer potential health benefits.

Adding fiber bars to your routine

If you’re not used to eating fiber bars or eating large amounts of fiber, you’ll want to start slowly to avoid any unpleasant digestive side effects when adding fiber to your routine.

Some people report experiencing side effects like stomach pain, bloating, diarrhea, or constipation after trying a fiber bar for the first time (1Trusted Source).

To start, try eating one fiber bar (or just half of one) in a given day and be sure to drink plenty of water, which may help alleviate some of the digestive issues associated with increased fiber intake (2Trusted Source).

Drinking enough water also promotes bowel regularity, so it’s a good idea whether you’re eating fiber bars or not.

Over time, your body will adjust to this new level of fiber consumption.

Still, it’s best to get your fiber from real, whole foods when possible. Save the fiber bars for times when you’re unable to access these fresh and fibrous foods.

SUMMARY

Fiber bars are a convenient, portable way to boost your fiber intake.

Benefits of fiber bars

Fiber bars offer many potential health benefits, especially if you find it difficult to get enough fiber every day from food sources such as fruits, vegetables, whole grains, nuts, seeds, and legumes.

Convenience

Fiber bars are a convenient way to increase your fiber intake. Many people reach for them as a quick breakfast on busy mornings or a snack at work or school. You can also turn to them as fuel for hikes, workouts, or camping trips.

Most fiber bars are shelf-stable and individually wrapped, so you can store them in your purse, backpack, car, or desk drawer. This makes them an ideal option when fiber-rich whole foods aren’t available.

Digestive health

Fiber offers several potential benefits for digestive health.

Soluble fiber, which is found in foods such as oats, beans, chia seeds, and apples, forms a gel in the presence of liquid. This gelling action can help soften your stool and make it easier to have a bowel movement if you’re experiencing constipation (3Trusted Source).

Common in foods like nuts, beans, and wheat bran, insoluble fiber adds bulk to stool, which may also help relieve constipation (4Trusted Source).

Fiber also helps promote digestive regularity by preventing digestion from occurring too rapidly.

Additionally, fiber is considered a prebiotic — a food source for the healthy bacteria that live in your large intestine (5Trusted Source).

Fullness

Fiber fills you up. It slows down digestion, keeping food in your digestive tract longer, which makes you feel full (6Trusted Source).

Another filling component of food is protein, and these two nutrients are often combined in bars. Many fiber bars contain protein, and many protein bars contain fiber (6Trusted Source).

Other benefits of fiber

Fiber also provides some other potential benefits:

• Weight management. Fiber may have a small effect on weight management and body fat, independent of calorie consumption (7Trusted Source).
• Cholesterol reduction. Soluble fiber may bind to dietary cholesterol and prevent your body from absorbing it. This may help reduce your blood cholesterol level (4Trusted Source).
• Blood sugar management. Fiber may help keep your blood sugar from rising quickly in response to eating high carbohydrate or sugary foods. This can help you manage appetite- and blood-sugar-regulating hormones such as insulin (4Trusted Source).

SUMMARY

Fiber bars are convenient. Their fiber content may promote digestive health, satiety, weight control, cholesterol management, and blood sugar management.

Downsides of fiber bars

On the other hand, fiber bars have their downsides.

Some people experience digestive issues after eating fiber bars.

In addition, many of these bars are processed, containing additives such as sugar, preservatives, or flavorings. Research shows that processed foods have been associated with weight gain, obesity, and chronic disease (8Trusted Source).

Some fiber bars are also high in added sugar. Excessive added sugar intake is associated with obesity, type 2 diabetes, heart disease, fatty liver disease, and other chronic conditions (9Trusted Source).

Additionally, 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 (10Trusted Source, 11Trusted Source).

These bars are not whole foods, so it’s important to consume them in moderation and strive to get most of your fiber from whole food ingredients such as fruits, nuts, seeds, whole grains, legumes, and vegetables.