Best Fiber Bars for Constipation
Finally Pooping Again! How I Conquered Constipation with the RIGHT Kind of Fiber Bar
Tired of feeling backed up? I was too. It was like a dark cloud hanging over my life, stealing my energy and joy.
I tried everything: chugging water, guzzling prune juice, even resorting to those dreaded laxatives. Nothing worked consistently. Some things even made it worse!
Then, I started experimenting with high fiber bars, hoping to find the absolute best one for constipation. I was thinking they might answer my prayers but boy, was I wrong.
One of the many bars that failed to relieve my constipation.
Most of them were packed with fake fibers, sugar alcohols, and enough sugar to make a candy bar blush. Instead of relief, I got bloating, gas, and even worse constipation. I couldn’t believe it!
I knew there had to be a better way. I dove into research, studying the science of digestion and the role of fiber. And that’s when I discovered the ONE type of fiber that’s a poop-promoting powerhouse.
So let’s break down the fiber bar BS. Get ready to ditch the discomfort and discover the best fiber bars for pooping!
Not All High Fiber Bars Are Created Equal
You’ve seen the labels: “High Fiber!” “Excellent source of fiber!” But here’s the kicker – high fiber doesn’t automatically equal gut health. The FDA recommends 28 grams of fiber daily, but most Americans barely get half that.
So, we reach for fiber bars, hoping for a quick fix. But many of these bars are packed with “fake fibers” that can do more harm than good. And the source of that fiber matters more than the amount.
There are two main types of fiber:
Soluble Fiber
Soluble fiber dissolves in water, forms a gel-like substance, and slows digestion. It is great for regulating blood sugar and lowering cholesterol, but too much can make you more constipated.Soluble fiber is found in foods like oats, beans, and apples.
Insoluble Fiber
Insoluble fiber doesn’t dissolve, adds bulk to stool, and helps it move through your system. It is essential for regularity, but overdoing it can lead to bloating and gas. Foods that contain insoluble fiber include whole wheat, nuts, and certain veggies.
And then there’s a third type of fiber:
Fake Fiber
A good fiber bar should balance both soluble and insoluble fiber. But many brands pack their bars with “fake fibers” like soluble corn fiber, tapioca fiber, and isomalto-oligosaccharides (IMO). The FDA has even stated that IMO does not have a physiological effect that is beneficial to human health
These processed ingredients offer little nutritional value and can irritate your gut, leading to further constipation and bloating.
Sugar Alcohol Sabotage
Don’t be fooled by “sugar-free” claims on fiber bar labels. Many of these bars swap sugar for sugar alcohols like xylitol, sorbitol, and erythritol.
While these sound harmless, sugar alcohols are not fully absorbed by the body and can ferment in the gut, causing bloating, gas, and even diarrhea.
This might feel like temporary relief from constipation, but it’s not true. Making you poop is a short-term side effect that can actually worsen your gut health in the long run.
Plus, even bars with natural sweeteners can be loaded with sugar, leading to blood sugar spikes and crashes, leaving you feeling tired and craving more unhealthy snacks. This isn’t the path to a happy, healthy gut.
The Inulin Advantage: Your Gut’s Best Friend
Discovering inulin was a revelation after my frustrating experiences with other fiber bars. Inulin, a prebiotic fiber derived from chicory root, is the real superhero in the fight against constipation. Unlike fake fibers, inulin nourishes the good bacteria in your gut, leading to improved stool frequency and consistency.
The Cleveland Health Clinic has shown the benefits of inulin’s effectiveness in promoting regular bowel movements.
Inulin does more than just get things moving. It also:
- Regulates blood sugar: Helps prevent spikes and crashes.
- Curbs appetite: Keeps you feeling fuller for longer.
- Boosts mood: Promotes a healthy gut-brain connection.
Human Food Bar was born out of my quest for a truly gut-friendly snack. It’s packed with plenty of inulin.
For anyone prone to constipation, Inulin is your best friend. Unlike other fiber sources it works to alleviate constipation while bringing your gut back into balance. This happens through multiple mechanisms:
Water Absorption:
Inulin is a soluble fiber, which means it absorbs water as it passes through the digestive system. This absorption increases the moisture content of stool, making it softer and easier to pass.
Fermentation by Gut Bacteria:
Inulin serves as a prebiotic, which means it feeds beneficial bacteria in the gut. These bacteria ferment inulin into short-chain fatty acids, which can help to increase stool bulk and improve the consistency of the stool.
Stimulating Bowel Movements:
The fermentation of inulin also produces gases and byproducts that can stimulate the muscles of the digestive system, helping to increase peristalsis—the wave-like contractions that move food through the intestines.
Overall Gut Health:
By supporting healthy gut bacteria, inulin contributes to a better balanced gut microbiome, which is important for regular bowel movements and overall digestive health.
These effects together help to alleviate constipation by improving stool consistency, increasing stool frequency, and promoting a healthier digestive environment.
The Fiber Bar Face-Off: Finding the Inulin Champion
Now, full disclosure: I’m the founder of Human Food Bar, so yeah, I’m biased. But hear me out. We’ve researched, and I genuinely believe we’ve created the best fiber bar for constipation and overall gut health.
Customers constantly tell us how it moves their bowels, and just the right amount. Someone literally said Human Food Bar gives them perfect poops. And trust me, it’s delicious too!
Human Food Bar (Top Pick)
Our bar is packed with a whopping 14 grams of inulin per serving, sourced from natural chicory root. It’s also free of synthetic fibers, sugar alcohols, and other gut irritants, making it the ultimate gut-friendly snack.
Here’s how some other popular bars compare:
Supergut
Supergut bars have 10 grams of fiber, including prebiotic fiber, which is a definite plus for gut health.
The macros are also pretty decent: 150 Calories, 8g fat, 10g protein, 1g sugar, 10g fiber, 4g net carbs.
However, while Supergut claims “no added sugar,” it relies heavily on sugar alcohols like erythritol and maltitol. While these have fewer calories than sugar, they can still affect blood sugar levels and may cause digestive discomfort in some people.
Additionally, a closer look at the ingredient list reveals palm oil (linked to environmental and health concerns), glycerin, and a laundry list of extracts and flavors.
This ultra-processed approach contradicts their “whole-food” image, making it a less-than-ideal choice for optimal gut health.
Metamucil Fiber Thins
These wafers, with 100 calories, 3.5g fat, 1g protein, 5g fiber, 7g sugar, and 12g net carbs, offer a convenient way to get a small dose of fiber.
Their primary fiber source is psyllium husk, a soluble fiber known for its potential to promote regularity and relieve occasional constipation. This can be particularly beneficial for those seeking a gentle, natural laxative effect.
However, 5 grams of fiber per serving is relatively low compared to other fiber bars on the market, and may not be sufficient for those looking for a more substantial fiber boost.
Additionally, Metamucil Wafers contain maltodextrin and sucralose, both added sugars that can disrupt your gut microbiome and blood sugar levels.
For those following a strict vegan, keto, paleo, or kosher diet, the presence of sucralose, a highly processed artificial sweetener, makes these wafers an unsuitable choice.
Read our full review of Metamucil Fiber Thins.
Fiber One Bars
With 130 calories, 3.5g fat, 6g protein, 2g sugar, 6g fiber, and 5g net carbs, Fiber One bars offer a relatively balanced macronutrient profile.
Their main fiber sources include chicory root (providing inulin, a prebiotic soluble fiber), bran (an insoluble fiber), and whole grain oats (another source of soluble fiber).
This combination can be beneficial for gut health, as inulin promotes the growth of beneficial bacteria, while bran aids in digestion and regularity.
However, the 6-9 grams of fiber per serving is a bit underwhelming compared to other fiber bars on the market, and may not be sufficient for those seeking a more significant fiber boost.
Additionally, Fiber One bars contain added sugars and other processed ingredients, which can negate some of the benefits of the fiber content. The reliance on soy protein isolate may also be a concern for those looking to avoid potential hormonal effects.
For those seeking a clean, natural source of fiber, Fiber One bars may not be the ideal choice.
Read our full review of Fiber One bars.
NuGo Fiber d’Lish
NuGo Fiber d’Lish bars offer a respectable 12 grams of fiber per serving, a combination of both soluble and insoluble fiber, which is a definite advantage for gut health.
The inclusion of both types of fiber promotes regularity and overall digestive well-being, helping you reach nearly half of your recommended daily fiber intake with just one bar.
Additionally, their macronutrient profile (160 calories, 5g fat, 4g protein, 8g sugar, 12g fiber, and 26g net carbs) is relatively balanced, making them a suitable snack option.
However, while the high fiber content is commendable, it’s important to note that NuGo Fiber d’Lish bars also contain 8 grams of sugar per serving.
Although some of this sugar comes from fruit juices, it’s still considered added sugar, which can contribute to various health issues like obesity, high blood pressure, and inflammation.
Furthermore, these bars are relatively low in protein (only 3-4 grams per serving) so if you’re looking for a bar to keep you feeling full and energized, NuGo might not be the best choice.
Read our full review of NuGo Fiber d’Lish bars.
The Verdict
While some of these bars have strengths, Human Food Bar is the winner for consistent constipation relief and long-term gut health.
It’s the only bar on the market that combines high inulin content with a clean, gut-friendly ingredient list.
Beyond Constipation: The Full Benefits of a Healthy Gut
Remember, a healthy gut is about more than just pooping regularly. It’s about nourishing the trillions of bacteria that live in your digestive system. These bacteria are crucial in everything from digestion and immunity to mood and mental health.
A truly gut-friendly fiber bar should support your microbiome with various prebiotic fibers and resistant starches. Look for ingredients like fermented foods, oats, and even green banana flour.
Human Food Bar packs a powerful inulin punch and boasts a diverse range of prebiotic fibers and resistant starches to keep your gut bacteria happy and thriving.
This means you’ll experience relief from constipation and enjoy improved digestion, weight management, reduced cravings, and a better mood overall.
Making the Switch: A Simple Swap for a Happier Gut
If you’re ready to ditch the fake fibers and sugar-laden snacks, it’s time to try Human Food Bar. We’ve created a delicious bar designed to get things moving and keep your gut happy.
Don’t settle for temporary relief. Take control of your digestive health and experience the difference a truly gut-friendly snack can make.
Psst! Got a moment?
If you're reading this, you came here for one of my many protein bar reviews, which means you're a fellow bar eater!
If you found my article helpful, I hope you'll take a look at Human Food Bar, which I created after testing over 100 bars. It was inspired by the Hunter Gatherer diet, because they're the healthiest humans around.
The bar's unique formulation can help you cut cravings, lose weight, sleep better, have more energy, regulate digestion, and more. It does this by balancing your gut biome.
Human Food Bar comes recommended by New York Times best-selling author Dr. Steven Gundry, MD.
Scroll through the gallery to learn more!
FAQs
Are all high-fiber bars good for constipation?
No, not all high-fiber bars are created equal. Many contain fake fibers like IMO or sugar alcohols that can worsen constipation. It's crucial to choose bars with natural sources of fiber, like inulin from chicory root.
How does inulin help with constipation?
Inulin is a prebiotic fiber that feeds the good bacteria in your gut. This helps improve stool consistency, increase frequency of bowel movements, and promote overall gut health.
Can eating too many fiber bars make constipation worse?
Absolutely! While fiber is essential for regularity, overdoing it (especially with the wrong kinds of fiber) can actually worsen constipation and cause bloating. Stick to the recommended daily intake and choose bars with a balanced mix of soluble and insoluble fibers. And remember, drink plenty of water with your fiber bar.
How can I tell if a fiber bar is truly gut-friendly?
Look for bars with a good source of inulin (ideally from chicory root), a mix of soluble and insoluble fibers, and minimal added sugar or sugar alcohols. Avoid bars with artificial ingredients and a long list of unpronounceable additives. Your gut will thank you!