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Fiber Bars Buyers Guide

Shopping for a High Fiber Bar? I Tried These 7 So You Don’t Have To.
Remy has reviewed over 100 protein bars. He's the founder of Human Food Bar.

Bars, bars everywhere!

Finding a high fiber bar that’s actually healthy and tastes good can be downright overwhelming.

Whether you’re in a grocery store or shopping on Amazon, you’re likely to be overwhelmed by the sheer quantity and variety of protein bars.

It becomes even tricker once you find out that just because it’s high in fiber doesn’t make it healthy: Cheap, low quality bars are a minefield of artificial sweeteners, preservatives, low quality protein and other unhealthy ingredients.

If you’re feeling skeptical I implore you to watch this video. It’s worse than you think!

With that said, whether you want a tasty treat to squash your cravings in the afternoon, or a mini-meal for breakfast, grabbing a snack baris an easy and convenient solution. If you’re looking for a snack specifically to keep you feeling full, high-fiber bars will do the job.

Although often overlooked, fiber is a key macronutrient that must be included in every healthy diet plan. The FDA recommends that adults consume 28 g of dietary fiber per day.

Sadly, only 5% of Americans meet their recommended daily fiber needs. Adding fiber bars to your diet is one way to ensure that you meet your daily needs.

Fiber fills you up faster than other foods and will keep you satisfied for longer. It also aids your digestion, keeps your gut healthy, and promotes regular bowel movements to avoid constipation. So if you’re feeling blocked up, fiber bars will help you poop–just be sure to drink plenty of water.

Combined with healthy fats and protein, fiber can also help stabilize your blood sugar.

Fiber bars also come in handy for giving you the nutrition you need if on a restrictive diet such as vegan, keto, lectin-free, or intermittent fasting. In this way, they support your weight management and fitness goals.

Again though, don’t just grab the first high fiber bar you come across.

Finding the perfect bar can be a matter of trial and error. With that in mind, we’ve bought and tried seven popular options so you don’t have to.

We’ll discuss each bar’s nutritional values, pros and cons, and rate it to help you buy the best one to suit your unique needs and preferences.


How to Choose the Best High-Fiber Snack Bars

Selection of fiber snack bars

Your local grocery or favorite online health store is likely to have a wide range of fiber-rich bars. You’ll find bars marketing high protein, whole grains, a vegan recipe, or low sugar.

Unfortunately, some bars may not be as healthy as their marketing claims. For example, a lot of high-fiber protein bars are using synthetic, fake fiber and “sugar free” fiber bars will certainly be loaded with unhealthy artificial sweeteners. More on that later.

The big question is: how do you know that you’re buying a healthy high-fiber bar? Here are some crucial steps to follow for buying a nutritious bar:

Step 1: Mind the Dietary Fiber Content

When shopping for a high-fiber treat, the first step is to check the amount of fiber listed on the nutrition label.

Some bars have more than 18 grams of dietary fiber per serving, while others may have as low as 2–5 grams.

If you’re looking for a little help with constipation, it can be tempting to get the highest possible fiber content, but be careful: too much can actually hurt your cause.

Our recommendation is to stick to bars with around 12–14 grams of fiber per serving. This amount is high enough to keep you satiated for hours while not causing stomach upsets. 

Look for products that have natural fiber from fruits, nuts, and vegetables. avoid artificial fibers, such as isomalto-oligosaccharides and soluble corn fiber. Tapioca fiber, AKA tapioca prebiotic fiber, is not nearly as natural as it sounds. These fake fibers are less heathy and more likely to lead to digestion issues such as bloating and flatulence.

Expert tip: Be careful about eating your high-fiber treat before or during a workout as it might increase your risk of gastrointestinal distress.

Fiber snack bar

Step 2: Go For Minimal Sugar and Fat Content

Read the ingredients label keenly to make sure that your bar of choice isn’t loaded with sugar and unhealthy fats.

Consumed in large amounts, sugar and trans fats can increase inflammation in the body. In turn, inflammation increases the risk of heart disease, arthritis, and diabetes.

A healthy fiber bar should have a minimal amount of added sugar. If you’re eating the bar to replace a meal, it should have no more than 4 grams of added sugars. If you’re eating the bar as a treat between meals, look for 2 grams of sugar or less.

If a bar does contain sugar, make sure that it comes from healthy natural sources such as dried fruit, cane juice, caramel, honey, or molasses.

Fiber bars may also contain alcohol sugars such as sorbitol, xylitol, isomalt, and mannitol, which can cause bloating, cramping, and diarrhea in some people. Safer sweetener alternatives include chicory root, allulose, monk fruit and stevia.

Step 3: Check for Rich Fiber Sources

The best fiber bars contain soluble and insoluble from whole grains, vegetables, and fruits. These help to stabilize blood sugar levels, decrease cholesterol, and improve digestion.

Go for bars whose fiber content comes from whole grains such as steel-cut oats, buckwheat, and brown rice. High-quality unrefined grains curb hunger and provide you with quick energy by slowing the release of sugar into your bloodstream.

Other healthy plant-based sources of fiber include broccoli, beans, berries, apples, and dried fruits.

Step 4: Go For High-Quality Protein

Are you looking for a post-workout bar to help with recovery?

Go for something high in protein. Protein helps restore your muscles after a punishing workout, while also keeping you satiated till your next meal.

The best bars source their protein from whole foods such as almonds, chia seeds, cashew butter, peanut butter, pumpkin seeds, and egg whites. You can also get healthy protein from isolates and concentrates of whey, soy, and pea protein.

If you’re eating the bar as a meal replacement, 8 grams of protein is enough. If it’s just a snack to stave off cravings, 5 grams or less of protein should be adequate.

Let’s (Briefly) Talk about Fiber, Constipation and Water

Yup, it’s an uncomfortable subject! But you know what’s even more uncomfortable than talking about fiber and constipation? Being constipated

A lot of people turn to fiber bars to help them poop, and that’s great! But what they don’t know is that unless you increase your water intake, fiber can actually make you more constipated.

For every 10g of fiber you add to your diet, drink at least 1.5 additional cups of water. If regularity is amongst your goals, do not eat your bar dry!

We Tried These 7 Popular Fiber Bars for You

Now that you have the criteria for finding the right bar for you, the next step is to hit the shops. 

To make this process easier, we bought and tried the following popular bars—all of which contain more than 3 grams of fiber per standard serving. 

In the table below, we give you a quick comparison of the seven bars. Take a look at the information below before scrolling down for a deep dive into the individual bars and their pros and cons. 

Bon appetit!

Human Food Bar

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!

ProductStrengthsDiet Suitability

NuGo Fiber d’Lish Bar

NuGo Fiber d’Lish Bar



  • High in dietary fiber—12 grams
  • Awesome taste and crunch
  • Promotes regularity
  • Kosher, vegan (except Blondie flavor), and GMO-free

WonderSlim Protein & Fiber Bar

Wonderslim bar



  • High in both fiber (9 grams) and protein (15 grams)
  • Gluten-free, low-carb, low-sugar

Fiber One Bar

Fiber One Bar



  • Contains only 70 calories per bar—great for weight loss
  • 7 grams of fiber 
  • Low-sugar and low-carb diets

Metamucil MultiGrain Wafers

Metamucil Wafer



  • 100% natural fiber from psyllium husk
  • Low-calorie—contains only 100 calories per serving
  • Good for constipation
  • Gluten-free, and low-calorie diets

Extend Bar

Extend bar



  • Clinically proven to aid in controlling blood sugar levels
  • High in protein—12 grams of protein
  • Low-carb, diabetic diets

IQBAR Keto Protein Bar

IQBAR Keto Protein Bar



  • High in both fiber (8 grams) and protein (12 grams)
  • Keto, vegan, gluten-free, soy-free, low-carb, low-sugar, and kosher

Raw Rev Glo Peanut Butter & Sea Salt Bar

Raw Rev Glo Bar



  • High in protein (15 grams)
  • Keto, vegan, gluten-free, Non-GMO, and kosher
  • Free from artificial preservatives, sugar alcohols, soy protein isolates, and whey

NuGo Fiber d’Lish Bar

NuGo Fiber d’Lish Bar
NuGo Fiber d’Lish Bar
NuGo Fiber Review
The takeaway
The NuGo Fiber d’Lish Bar is a flavorful, satisfying, and healthy snack. Boasting 12 grams of dietary fiber in every bar, it can be both a snack or a meal replacement to eat on the go. The fiber will keep you satisfied for hours. This bar is made by blending six different grains and seeds into a chewy, soft-baked treat. It’s then sweetened with natural fruit juices. NuGo Fiber d’Lish Bar contains only 130–160 calories, so it will fit easily into your weight loss plan. Its ingredients are non-GMO, vegan, and soy-free.
HFB Rating:
Contains 12 grams of insoluble and soluble fiber which will keep you satisfied without stomach upsets
9 wonderful natural flavors from grains seeds and fruit juices
Certified vegan (except the Blondie flavor) and doesn’t contain soy
All-natural and GMO-free
Contains only 130–160 calories
Chewy cookie texture
Processed on equipment that also processes tree nuts peanuts and dairy
Some people might find the bars a little too sweet and the texture not crunchy enough

Read our in-depth Nugo Bars review to learn more.

WonderSlim Protein & Fiber Bar

Wonderslim bar
Wonderslim bar
WonderSlim Review
The takeaway
Packing 9 grams of fiber, WonderSlim Protein and Fiber Bar delivers on the promise to keep you satiated for hours. This WonderSlim bar is also gluten-free and contains 15 grams of protein per serving. It’s, therefore, a great snack to have before or after your workout. The bar is low-carb and contains only 160 calories, making it a good snack for fitness and weight management. This bar is gross, almost like tasting a packet of fake sugar. It definitely contains more sugar than anyone needs, including isomalto-oligosaccharide—a non-digestible sweetener and sucralose—a non-nutritive sweetener. Worst part? It contains soy and almonds, making it unsuitable if you have a nut allergy.
HFB Rating:
Contains 9 grams of fiber to keep you full without constipation
Contains 15 grams of protein to power your workouts and recovery
Low-carb low in sugar and trans- at-free with only 160 calories per serving to promote weight loss
Comes in six different flavors
Has an unpleasant chemical aftertaste

Read our in-depth WonderSlim Bars review to learn more.

Fiber One Bar

Fiber One Bar
Fiber One Bar
Fiber One Review
The takeaway
Fiber One bars are chewy and contain 5 grams of fiber per bar. Compared to other high fiber snacks, however, 5 grams is on the lower side and might not keep you full for long. The bars come in five flavors: Chocolate, Chocolate Caramel, Peanut Butter, Lemon, and Cinnamon. The main ingredients in the bars include rice flour, whole wheat flour, whole grain oats, and vegetable oils. However, the company seems to have changed their formula for the lemon flavor in recent years—for the worse. The lemon-flavored bars are bland and a little too dry. With an unpleasant aftertaste, the Chocolate Caramel flavor doesn’t fare any better.
HFB Rating:
Contains only 70 calories
Pleasant texture for those who like some crunch
Only 2 grams of sugar per bar
Contains only 5 grams of fiber
It's too dry in texture
Inconsistent taste

Read our in-depth Fiber One Bars review to learn more.

Metamucil MultiGrain Wafers

Metamucil Wafer
Metamucil Wafer
Metamucil MultiGrain Review
The takeaway
If you’re looking for a bar to have with your breakfast coffee, Metamucil MultiGrain Wafers fit the bill. The wafers contain only 4 grams of fiber per serving. The bulk of that fiber comes from psyllium husk—a 100% natural fiber. With only 100 calories and 4 grams of fat per serving, the wafers will help with weight management while satisfying your hunger. The chewy wafers are available in Apple, Chocolate, and Cinnamon flavors. While the wafers are tasty, some varieties are unpleasantly gummy and sticky. Each packet contains two individually-wrapped wafers that you can take with you on the go.
HFB Rating:
Pleasant flavors
Individually-wrapped wafers so easy to take on-the-go
100% natural psyllium fiber
100 calories and 4 grams of fat per serving
Some flavors can be gummy and sticky
Contains only 4 grams of fiber per serving
Has artificial flavors

Read our in-depth Metamucil Wafers review to learn more.

Extend Bar

Extend Peanut Butter Bar fiber 5 grams
Extend Peanut Butter Bar fiber 5 grams
Extend Bar Review
The takeaway
If you’re looking for a treat to keep your blood sugar in check, this bar is for you. Each bar contains 5 grams of fiber and 12 grams of protein. Extend uses a patented formula that’s clinically proven to help control blood sugar for up to nine hours. With only 150 calories and 1 gram in net carbs, Extend bars are designed with a diabetic’s needs in mind. Moreover, Extend bars are proven to aid in weight loss. Snacking on an Extend bar will slash the calories you consume in your next meal by 21%. Flavors include Peanut Butter, Chocolate Peanut Butter, Yogurt and Lemon, Chocolate and Caramel, Yogurt and Berry, and Rich Chocolate. Although this bar is loaded with protein, it only has 5 grams of fiber, which is on the lower side. In addition, the taste isn’t everyone’s cup of tea.
HFB Rating:
Clinically proven to help control blood sugar for up to nine hours
High in protein—12 grams of protein
Low calorie—contains only 150 calories and 1 gram in net carbs
Has only 5 grams of fiber
The taste might take some getting used to
Contains peanut butter and soy and milk protein isolate

Read our in-depth Extend Bars review to learn more.

IQBAR Keto Protein Bar

IQBar Banana Nut Bar
IQBar Banana Nut Bar
IQBAR Keto Review
The takeaway
With 8 and 12 grams of fiber and protein respectively, this bar will easily tide you over till your next meal. IQBARs are made from simple keto-friendly, vegan, and gluten-free ingredients to keep you energized, satiated, and focused throughout the day. The bars are also friendly to soy-free and kosher diets. With ten flavors to choose from, you’ll find something for every craving. Some of the flavors include Almond Butter Chip, Fruit Lovers Variety, Peanut Butter Chip, Banana Nut, Matcha Chai, and Lemon Blueberry. To enjoy all the flavors, buy the All Flavor Sampler. The only downside is that the texture might be too dry, and the taste has changed for the worse over time.
HFB Rating:
Are designed with every diet restriction in mind—keto-friendly vegan gluten-free soy-free and kosher
Contains 8 grams of dietary fiber
High in protein—12 grams
Contains only 2 grams of sugar and 3 grams of net carbs per serving
Come in a wide variety of flavors
The bar’s texture is a little dry
The taste can be off-putting
Contains tapioca fiber
Contains lectins (pea protein)

Read our in-depth IQBars review to learn more.

Raw Rev Glo Peanut Butter & Sea Salt Bar

Raw Rev Glo Bar
Raw Rev Glo Bar
Raw Rev Glo Review
The takeaway
Packing 14 grams of dietary fiber, this bar is also designed with restrictive diets in mind. Raw Rev Glo Peanut Butter & Sea Salt Bar is keto-friendly, vegan, gluten-free, Non-GMO, and kosher. It’s also free from preservatives, soy protein isolates, whey, grains, and sugar alcohols. The bar contains 15 grams of plant-based protein that is sure to energize you throughout the day. Raw Rev Glo bars are made from ingredients such as cashews, peanuts, almonds, chia and flax seeds, pea protein, organic virgin coconut oil, and Italian dark chocolate. . Other flavors include Chocolate Chip Cookie Dough, Peanut Butter Dark Chocolate & Sea Salt, Dark Chocolate Cashew & Mint, and Birthday Cake. The biggest downside to Raw Rev Glo bars is that the product can be inconsistent when it comes to taste and texture.
HFB Rating:
Ideal for restrictive diets—keto-friendly vegan gluten-free Non-GMO and kosher
Is free from preservatives sugar alcohols soy protein isolates and whey
Has 15 grams of protein to keep you energized
Contains 14 grams of dietary fiber per serving. Eating this amount of fiber in one meal can cause bloating
Has inconsistent texture and taste
Contains Isomalto—Oligosaccharides
Contains lectins (from pea protein pumpkin seeds and chia)

Read our in-depth Glo Bars review to learn more.

How Does Human Food Bar Measure Up?

How did we become some experts on fiber bars? Because we studied dozens during the development of our own bar, Human Food Bar.

More than just a higher fiber bar, Human Food Bar contains the most diverse array of prebiotic fiber and resistant starch on the market. Unlike most bars, Human Food Bar is also free of lectins, synthetic fibers and sugar alcohols.

Inspired by the fiber-rich hunter-gatherer diet, the Human Food Bar was designed to be a microbiome booster. Hunter-Gathers have incredibly robust microbiomes, and do not suffer from chronic disease. 

The bar is made from nutritious ingredients including tiger nuts, chicory root, flax, baobab, cacao, and green banana flour. It’s 100% plant-based and low in carbs.

The bar has just 4 grams of net carbohydrates and 12 grams of dietary fiber. It doesn’t contain harmful trans fats, artificial ingredients, or added sugars. In addition, it’s high in calcium, iron, and potassium.

The Amazing Health Benefits of the Human Food Bar

Loaded with various types of prebiotic fiber and resistant starch, the Human Food Bar promotes microbial diversity in your body. As such, the bar is beneficial to your health in the following ways:

  • Improving gut and digestive health
  • Promoting weight loss
  • Keeping you satiated and reducing unhealthy food cravings
  • Boosting your mood and overall feelings of wellbeing
  • Reducing inflammation
  • Supporting the immune system
  • Increasing calcium absorption for improved bone health

The Human Food Bar is nature’s prebiotic goodness in a bar. Its prebiotic fiber content will keep you full while boosting your overall health and wellbeing.

High Fiber Bars FAQs

Which of the above fiber bars are lectin-free?

None of the fiber bars we tried were lectin-free. However, the Human Food Bar is 100% lectin-free.

Which of the fiber bars are ideal for vegan and keto diets?

NuGo Fiber d'Lish Bar
Raw Rev Glo Peanut Butter & Sea Salt Bar
IQBAR Keto Protein Bar

Do fiber bars help to relieve constipation?

Fiber bars contain soluble and insoluble fiber, which work together to help relieve constipation. Soluble fiber helps to soften your stool, while insoluble fiber adds bulk to the stool, thus improving bowel movements and helping you poop.

Do fiber bars help with weight loss?

A high fiber diet has been shown to help with weight weight loss, by slowing down digestion and keeping you fuller for longer. In combination with exercuise, this can have a positive effect on weight management.

Remy is the founder of Human Food Bar. A health and wellness enthusiast based in Berkeley, California with a deep interest in dietary nutrition, he's well versed in the Plant Paradox, Keto, Paleo and Vegan diets. He has a borderline obsession with nutrition bars that eventually gave birth to the Human Food Bar. In his free time he likes to blog, cook, mixologize, garden and mountain bike.
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Registered Dietitian Nutritionist, Nutritional Synergy
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Kathy is a Registered Dietitian Nutritionist with a Master of Science degree from Michigan State University in Human Nutrition. She's been a Registered Dietitian for 32 years serving in all capacities of my profession from clinical nutrition to public health and education. She's passionate about helping people change their lives for the better using medical nutrition therapy and in the art and practice of writing about all aspects of functional and integrative nutrition.
Remy is the founder of Human Food Bar. A health and wellness enthusiast based in Berkeley, California with a deep interest in dietary nutrition, he's well versed in the Plant Paradox, Keto, Paleo and Vegan diets. He has a borderline obsession with nutrition bars that eventually gave birth to the Human Food Bar. In his free time he likes to blog, cook, mixologize, garden and mountain bike.

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