If you’re looking for a high fiber bar to tide you over between meals and help you reach your fiber goals, dietitians love and recommend these 14 bars!
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Getting your fiber from a snack, granola, or protein bar can make hitting your fiber goals easy and convenient. While fiber from fruits and vegetables is great (I mean, really great), sometimes we need a quick snack on the go, which is what makes bars with fiber such a great food to keep on hand. They're a great shelf-stable addition to other foods like high fiber bread and high fiber cereals that easily fit into your day.
If you’ve never given much thought to fiber, chances are you aren't getting enough. In fact, only 1 in 10 adults eat the recommended amount of fiber each day.
The 2020-2025 Dietary Guidelines recommend that adults aim for at least 14 grams of fiber for every 1,000 calories eaten. This means 28 grams of fiber on a 2,000-calorie diet, 21 grams on a 1,500-calorie diet – you get the picture.
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Why Fiber is Important
Dietitians put a lot of emphasis on eating enough fiber, and for good reason. The benefits of fiber are not exclusive to better digestion (although it does make digestion move rather smoothly). Here are some of the health benefits of eating enough fiber:
- Better digestion. Soluble fiber helps add bulk to stool and makes it softer, making it easier to pass. Insoluble fiber acts as a broom sweeping through the digestive tract, helping you to have more frequent bowel movements. Both are helpful for relieving constipation and making you more regular.
- Improved blood sugars. Eating fiber helps slow digestion, leading to a slower release of sugar into the bloodstream. Fiber is also a carbohydrate that won’t raise blood sugar like other carbs since it’s not fully digested.
- Lower blood cholesterol. Soluble fiber absorbs water and fat molecules from the food you eat before it can enter the bloodstream. Instead of accumulating fat particles in the blood, leading to high blood cholesterol and a build-up of arterial plaques, they travel through your digestive tract along with the fiber.
- Maintain a healthy weight. If you find yourself going back in the kitchen for more food right after you’ve finished eating, eating more fiber can help you feel more full and less likely to overeat. By slowing down digestion, you’ll feel more full for longer after a meal, helping your body naturally achieve its happy, healthy weight.
- Keep your gut happy. Some fiber is known as prebiotic fiber (familiar with the popular prebiotic soda craze ?), which acts as food for the good bacteria in your gut microbiome. The bacteria ferment prebiotic fibers, releasing metabolites known as short-chain fatty acids (SCFAs), which help reduce inflammation, support the immune system, help fight cancer, and protect the heart, liver, and brain.
What to Look for in a High Fiber Bar
While we have 14 of dietitians’ favorite high fiber bars listed below, you can use the same criteria to find your new favorite fiber bar:
- At least 3 grams of fiber. To consider a snack bar high in fiber, it needs to have at least 3 grams of fiber per serving. This is 10 percent of the recommended daily value of fiber. Most bars on this list have even more, but at least 3 grams is what we’re looking for!
- Prioritize protein. While we’re eating these bars for the fiber, not necessarily the protein, remember that more protein will help you stay full longer after eating. Not all the bars on our list are high in protein, but if you’re looking for a bar that will have some serious staying power and help you meet your protein needs as well, look for at least 5 to 10 grams per bar.
- Limit added sugars. While we’re all for sweet treats, many fiber bars can easily be sweetened with natural sources like fruit or dates. We like to see less than 5 grams of added sugars per fiber bar, but if it’s a little over, that doesn’t necessarily make it a deal breaker. Just be mindful of how much added sugar you’re eating throughout the day. While I enjoy eating my added sugar in treats like cookies, ice cream, and actual sweets – it often hides in other foods like cereals, granola, condiments, drinks, and even “healthy” fiber bars.
14 Dietitian Recommended High Fiber Bars You’ll Love!
Vanilla Almond RX Bars
Serving size: 1 bar (52 grams)
Fiber per serving: 5 grams
Other Nutrition: 190 calories, 7 g fat ( 1g saturated fat), 24 g carbs, 0 g added sugar, 12 g protein
Why It’s dietitian-approved:
Rx bars take basic ingredients like dates, egg whites, nuts, and natural flavorings to bring you a high protein, high fiber whole food bar. “The fiber and protein content make RXBARs great for blood sugar control and holding you over until the next meal or snack,” says Amy Shults, RDN, CDN, CDCES. Each one of these bars has 5 grams of fiber or 18% of the recommended daily value.
Kind Caramel Almond Sea Salt Bars
Serving size: 1 bar (40 grams)
Fiber per serving: 7 grams
Other Nutrition: 170 calories, 15 g fat (3 g saturated fat), 16 g carbs, 4 g added sugar, 6 g protein
Why It’s dietitian-approved:
You can’t go wrong with the sea salt caramel flavor of these Kind Bars – they taste amazing and have a nutrition profile we love to see. “Each bar boasts 7 grams of fiber in addition to 6 grams of protein,” says Lisa Andrews, MEd, RD, LD. “While they are high in fat (15 grams), the majority is monounsaturated fat,” adds Andrews. We also love that they taste like a candy bar but have just 4 grams of added sugars, and no sugar alcohols, which is beneficial for anyone sensitive to them.
Almond Butter Perfect Bar
Serving size:1 bar (65 grams)
Fiber per serving: 4 grams
Other Nutrition: 320 calories, 19 g fat (1.5 g saturated fat), 25 g carbs, 12 g added sugar, 13 g protein
Why It’s dietitian-approved:
“Almond Butter Perfect Bars are my favorite go-to-snack between meals, before the gym, or if I just need something sweet! Packed with 13 grams of protein, 25 grams of carbohydrates, and 4 grams of dietary fiber, this bar makes the perfect nutrient-dense snack,” says Brooke Baird, RDN, LD. While the added sugar in these bars seems high at 12 grams, it comes from honey, and keep in mind that this bar has 320 calories and will likely keep you full and satisfied much longer than a lower-calorie snack.
“These bars are also a great source of other nutrients like vitamin E, magnesium and niacin,” says Patricia Kolesa MS, RDN, a New Jersey-based virtual dietitian.
Peanut Butter Dark Chocolate Nature Valley Protein Bars
Serving size: 1 bar (40 grams)
Fiber per serving: 6 grams
Other Nutrition: 200 calories, 12 g fat ( 3.5g saturated fat), 15 g carbs, 5 g added sugar, 10 g protein
Why It’s dietitian-approved:
For a chewy granola bar that tastes like a candy bar, these are a winner. “Each bar has 6 grams of fiber and 10 grams of protein to keep your blood sugar levels balanced and keep you feeling full,” says Alyssa Pacheco, RD from The PCOS Nutritionist Alyssa. These bars are easy to find in supermarkets as well as online, making them a really good accessible high fiber bar option.
Cookies and Creme Built Bars
Serving size: 1 bar (48 grams)
Fiber per serving: 6 grams
Other Nutrition: 130 calories, 2.5 g fat ( 2g saturated fat), 19 g carbs, 4 g added sugar, 17 g protein
Why It’s dietitian-approved: “Built Bars come in a variety of flavors and are low in sugar at just 4 g – containing sugar alcohols to keep the calories low per bar,” says Michelle Rauch MSc RDN, Registered Dietitian Nutritionist for The Actors Fund. We love the cookies and creme flavor because for one, it’s cookies and cream flavor, and it has 6 grams of fiber in each bar with 17 grams of protein and just 130 calories, making it an incredibly filling and satisfying snack on the go.
Chocolate Mint ALOHA Protein Bars
Serving size: 1 bar (56 grams)
Fiber per serving: 10 grams
Other Nutrition: 220 calories, 9 g fat (3 g saturated fat), 26 g carbs, 4 g added sugar, 14 g protein
Why It’s dietitian-approved:
For a plant based bar that has 35% of the recommended daily value of fiber, try Aloha Protien BArs. The chocolate mint brings back memories of Girl Scout cookies but with a much more filling nutrient profile. “In addition to having 10 grams of fiber, they are plant-based, gluten-free, and have 14 grams of protein,” says Megan Huff, RD Dietitian and Gluten-Free Food Blogger. “They have a chewy yet soft texture and are my go-to afternoon snack,” Huff adds.
Oatmeal Chocolate Chip 88 Acres Seed + Oat Bars
Serving size: 1 bar (45 grams)
Fiber per serving: 3 grams
Other Nutrition: 200 calories, 11 g fat (2.5 g saturated fat), 22 g carbs, 5 g added sugar, 6g protein
Why It’s dietitian-approved:
“Some varieties are higher in protein and fiber than others, but the Oatmeal Chocolate Chip bar won’t disappoint in ingredients and flavor,” says Josey Schillinger, MS, RDN. “This variety boasts 6g of protein and 3g of fiber from oats and seeds alone, and the soft, chewy texture satisfies even those without food allergies,” Schillinger says, “I personally use these Seed + Oat Bars as quick, balanced snacks when traveling and always have one in my purse when on the go.”
Apple Pie Lara Bars
Serving size: 1 bar (45 grams)
Fiber per serving: 4 grams
Other Nutrition: 200 calories, 9 g fat ( 1g saturated fat), 25 g carbs, 0 g added sugar, 4 g protein
Why It’s dietitian-approved:
All Lara Bars are made wth simple ingrediednts, but my personal fav is the Apple Pie flavor. It has 4 grams of fiber and 4 grams of protein using just dates, almonds, walnuts, apples, raisins, and cinnamon. Another fan favorite is the Chocolate Chip Brownie. “It tastes like a delectable chewy brownie, yet is made from just dates, nuts, and chocolate,” says Sarah Alsing, MS, RD, owner of Delightfully Fueled.
Nutz Over Chocolate Luna Bars
Serving size: 1 bar (48 grams)
Fiber per serving: 3 grams
Other Nutrition: 210 calories, 10 g fat (3 g saturated fat), 24 g carbs, 6 g added sugar, 9 g protein
Why It’s dietitian-approved:
“I recommend and love Luna Bars, because they are full of flavor (with a variety to choose from) and they are nutritious,” says Caroline Young, MS, RD, LD, RYT, Owner of Whole Self Nutrition. “They provide 3-4 grams of fiber and 7-8 grams of protein per bar, making a delicious and sustaining snack,” Young adds.
Health Warrior Chocolate Peanut Butter Chia Bars
Serving size: 1 bar (25 grams)
Fiber per serving: 4 grams
Other Nutrition: 100 calories, 6 g fat ( 1g saturated fat), 13 g carbs, 3 g added sugar, 3 g protein
Why It’s dietitian-approved: The first ingredient in these bars is… chia seeds! These little seeds are a great source of omega-3 fatty acids and fiber. With each bar having just 100 calories but 4 grams of fiber, they’re a great sweet treat to end a meal with or to tide you over between meals.
Matcha Chai IQBAR
Serving size: 1 bar (45 grams)
Fiber per serving: 6 grams
Other Nutrition: 180 calories, 13 g fat (2.5 g saturated fat), 9 g carbs, 0 g added sugar, 12 g protein
Why It’s dietitian-approved: If you don't love the earthy taste of matcha (we get it, not everyone does), this bar is available in 7 other delicious flavors. Along with 6 grams of fiber, each bar has 12 grams of plant-based protein and 13 grams of fat, most of which is heart-healthy unsaturated fats, to help keep you full and satisfied after snacking. You'll also get a dose of brain-supporting nutrients, including vitamin E and lion's mane mushrooms.
That's It. Blueberry Fruit Bar
Serving size: 1 bar (35 grams)
Fiber per serving: 5 grams
Other Nutrition: 100 calories, 0g fat ( 0g saturated fat), 19g carbs, 0 g added sugar, 1g protein
Why It’s dietitian-approved: These bars are as simple as can be and offer a non-perishable way to get in a serving of fruit on the go. Each bar has just blueberries, dates, and an added bonus of 2 billion CFUs of Lactobacillus coagulans (probiotics). They're free from the top 12 major allergens and each bar has a whopping 5 grams of fiber.
Simply Protein Lemon Coconut Snack Bars
Serving size: 1 bar (40 grams)
Fiber per serving: 7 grams
Other Nutrition: 150 calories, 5 g fat (3 g saturated fat), 17g carbs, 2 g added sugar, 12g protein
Why It’s dietitian-approved:
Simply Protein bars come in three flavors, but we love the fresh taste of the lemon coconut! “These are made with quinoa, which gives them 7g of fiber and 12g of plant-based protein,” says Kara McIver, MS RDN, “it's a nourishing snack, with the perfect blend of crunch and chewiness.”
Fiber One Chocolate Chip Protein Bar
Serving size: 1 bar (27 grams)
Fiber per serving: 5 grams
Other Nutrition: 90 calories, 2.5 g fat ( 2g saturated fat), 11 g carbs, 0 g added sugar, 10 g protein
Why It’s dietitian-approved: You can find these snack bars just about everywhere, which is one thing we love about them. You’ll get 10 grams of protein and 5 grams of fiber from each bar. While they taste like a candy bar, most of the sweetness comes from sugar alcohols, not actual sugar. In fact, these bars have no added sugars at all.
Dietitian-Approved High Fiber Bars Chart
| Bar | Fiber (grams) |
| Oatmeal Chocolate Chip 88 Acres Seed + Oat Bars | 3 |
| Nutz Over Chocolate Luna Bars | 3 |
| Almond Butter Perfect Bar | 4 |
| Health Warrior Chocolate Peanut Butter Chia Bars | 4 |
| Apple Pie Lara Bars | 4 |
| Fiber One Chocolate Chip Protein Bar | 5 |
| Vanilla Almond RX Bars | 5 |
| That's In. Blueberry Fruit Bar | 5 |
| Cookies and Creme Built Bars | 6 |
| Peanut Butter Dark Chocolate Nature Valley Protein Bars | 6 |
| Matcha Chai IQBAR | 6 |
| Simply Protein Lemon Coconut Snack Bars | 7 |
| Kind Caramel Almond Sea Salt Bars | 7 |
| Chocolate Mint ALOHA Protein Bars | 10 |
The Bottom Line
High fiber bars are a convenient and easy way to hit your daily fiber goals and satisfy your hunger while on the go. When choosing a bar high in fiber, look for ones that have at least 3 grams of fiber per bar, are lower in added sugar, and, if you're looking for a hearty bar to keep you full, at least 5 to 10 grams of protein. Use this list to find your new favorite fiber bar to keep in your purse or car anytime hunger strikes!
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