Whether you’re aiming for more regularity, dealing with occasional bloating, or just trying to support your gut without totally overhauling your diet, getting enough fiber is a must. That’s where the best fiber bars come in clutch. They’re portable, low-effort, and (when you find the right one) taste great.
Not sure what to look for at the grocery store? According to Elle Bernardo, RDN, head of nutrition and operations for Health Meets Wellness medical practice in New York City, the best fiber bars have three to eight grams of fiber per serving. “I recommend bars that contain whole food sources of fiber, as they not only contain fiber, but additional vitamins and minerals,” she says. “Avoid bars that are full of refined carbohydrates, sugars, sugar alcohols, and sweeteners, and just have chicory root thrown in.”
We tracked down a bunch that check every box—shop our favorites below.
Our top picks
- Best with Protein: RXBar Protein Bars, $15
- Best Texture, Chewy: Larabar Variety Pack, $16
- Best Texture, Crunchy: 88 Acres Granola Bars, $24
- Best Gluten-Free: Thunderbird Energy Bars, $12
- Best Plant-Based: GoMacro Organic Vegan Bars, $28
- Best Keto: No Cow Protein Bars, $30
Shop the best fiber bars
Crunchy, chewy, and oh-so-satisfying options ahead.
Best with Protein: RXBar Protein Bars
If you’re looking for a bar that does double duty, Bernardo recommends RXBars. Each bar packs 12 grams of protein and four to five grams of fiber (depending on the flavor), making it a great post-workout snack.
The dense, chewy texture feels more substantial than your average granola bar, and they’re free from added sugar, soy, and dairy, which makes them a solid pick for folks with food sensitivities. Bonus: They come in a ton of scrumptious flavors, including fruit-forward faves like mixed berry and blueberry, plus sweet options like chocolate sea salt and vanilla almond.
Fiber source: Fruit, nuts | Fiber per serving: 4-5 grams | Protein per serving: 12 grams | Dietary preferences: Keto, gluten-free | Flavors: Blueberry, mixed berry, chocolate chip, chocolate peanut butter, chocolate sea salt, peanut butter, coconut chocolate, mint chocolate, vanilla almond
Best Texture, Chewy: Larabar Variety Pack
Bernardo is also a big fan of Larabars, which are a delight for anyone who wants a chewy, tasty treat on the go. Each bar delivers four to six grams of fiber and is made with ingredients like dates, nuts, and fruit. They’re plant-based, gluten-free, and satisfyingly sweet without any added sugar.
And there are flavors for everyone, ranging from fruity and tangy to sweet and dessert-like. For a minimalist bar that’s convenient, delicious, and gentle on your gut, these are worth stocking up on.
Fiber source: Fruit, nuts | Fiber per serving: 4-6 grams | Protein per serving: 3-5 grams | Dietary preferences: Vegan, gluten free, dairy free | Flavors: Peanut butter chocolate chip, chocolate chip cookie dough, peanut butter cookie, cashew cookie, blueberry muffin, lemon bar, apple pie, double chocolate truffle
Best Texture, Crunchy: 88 Acres Granola Bars
Prefer something on the crunchier, crumblier side? You’ll love 88 Acres’ granola bars, which swap nuts for seeds for a satisfying snap. With pumpkin seeds, oats, and flax seeds, they taste more like a scoop of granola than your standard snack bar, all while packing in around four grams of fiber and six grams of protein per serving.
The nut-free ingredient list makes them safe for folks with nut allergies, plus they’re free from gluten, dairy, and soy. Throw one in your gym bag, your purse, even the center console of your car for a mid-drive pick-me-up—anywhere you might get peckish while you’re on the go.
Fiber source: Fruit, seeds | Fiber per serving: 2-5 grams | Protein per serving: 6-7 grams | Dietary preferences: Vegan, gluten free, dairy free | Flavors: Dark chocolate sea salt, oatmeal chocolate chip, triple berry crumble, blueberry lemon, double dark chocolate, cinnamon maple, apple ginger crisp
Best Gluten-Free: Thunderbird Bars
Bernardo also recommends Thunderbird’s line of plant-based energy bars, which also happen to be gluten-free. And it’s not just grains these bars skip; there are also no added sugars, dairy, soy, or preservatives.
Speaking of fiber, each bar contains three to four grams and is made with mostly fruits, nuts, and seeds. The texture is soft and chewy, with bold, unexpected flavors you won’t find anywhere else in the health food aisle, like Texas maple pecan and cashew fig carrot. These are some of the best fiber bars for folks who want gut-friendly fuel that feels elevated and gourmet.
Fiber source: Fruit, seeds | Fiber per serving: 3-4 grams | Protein per serving: 3-5 grams | Dietary preferences: Paleo, gluten free, dairy free | Flavors: Peanut butter brownie, peanut butter and jelly, hazelnut coffee maca, pecan goji pistachio, cashew fig carrot, chili pepita pineapple, chocolate almond butter sea salt, Mexican hot chocolate, snickerdoodle cashew tahini, Texas maple pecan, yaupon matcha moringa
Best Plant-Based: GoMacro Organic Vegan Bars
GoMacro
Organic Vegan Bars
Shelby Burns, MS, RD, LDN, a registered dietitian in Boston, loves GoMacro’s plant-based bars. For starters, they’re excellent fuel—each bar contains 10 to 12 grams of protein, depending on the flavor, thanks to a blend of sprouted brown rice protein, nut butters, oats, and seeds. They support digestion too, with three to four grams of fiber, and are certified vegan, gluten-free, and non-GMO, with no artificial sweeteners or preservatives. TL;DR: They’re loaded with plant-based ingredients you’ll actually want to snack on during the day.
Fiber source: Fruit, nuts, seeds | Fiber per serving: 3-4 grams | Protein per serving: 11 grams | Dietary preferences: Vegan, gluten free, organic | Flavors: Banana + almond butter, blueberry + cashew butter, cherries + berries, coconut + almond butter + chocolate chips, dark chocolate + almonds, double chocolate + peanut butter chips, granola + coconut, lemon + lemon, maple sea salt, mint chocolate chip, mocha chocolate chip, oatmeal chocolate chip, peanut butter, peanut butter chocolate chip, salted caramel chocolate chip, sunflower butter + chocolate, white chocolate + macadamia nuts
Best Keto: No Cow Protein Bars
.png)
No Cow
High Protein Bars (12-Pack)
Finding a fiber bar that actually fits a keto lifestyle is no small feat. Burns says her clients have had success with No Cow’s Protein Bars—meaning they’re gentle on their guts. Most No Cow bars contain 15 to 17 grams of fiber and 19 to 21 grams of protein. True to its name, there’s no dairy. Instead, these bars pack in the plant-based proteins (pea and rice) and nuts to keep you full without kicking you out of ketosis.
They’re sweetened with stevia and monk fruit, with decadent flavors like cookies n’ cream and key lime pie. Best of all, they come in dipped chocolate versions too, so if you’re craving something on the extra sweet side, you’re covered.
Fiber source: Nuts | Fiber per serving: 15-17 grams | Protein per serving: 19-21 grams | Dietary preferences: Keto-friendly, vegan | Flavors: chocolate chip cookie dough, birthday cake, blueberry cobbler, key lime pie, cookies ‘n cream, chocolate peanut butter cup, peanut butter chocolate chip, chocolate salted caramel, chocolate fudge brownie, chunky peanut butter
What to consider when choosing fiber bars
Your current fiber intake
The recommended daily fiber intake varies by age and sex, but generally falls between 25 to 38 grams of fiber per day, as SELF has previously reported. Most of your fiber should come from eating a diverse menu of whole foods, says Burns, and you can add a boost with just a handful of ingredients.
“Many people assume they have to go and buy out the entire produce aisle, and that is so not true!” she says. “For example, if you love oatmeal for breakfast, try adding chia or flax seeds to it or a handful of nuts. If you love crackers as a snack, consider whole grain or multigrain instead. Or, maybe add one more serving of fruit or vegetables into a meal.”
If, after that, you still want to supplement with a fiber bar, consider these other factors as you shop.
A good fiber bar should offer at least 3 grams of fiber per serving to make a meaningful dent in your daily intake—but more isn’t always better. While bars with five to 10 grams can be super helpful (especially if you’re not getting much fiber elsewhere), anything higher might be a bit much if your body isn’t used to it.
“There isn’t a strict ‘too much’ limit, as individual tolerance varies, and some people may tolerate higher amounts without issues,” says Burns. She recommends starting slow at first. “Anytime you increase fiber or have a high-fiber meal, be sure to focus on consuming adequate fluids as well. Otherwise, you could become even more backed up.”
Both Bernardo and Burns prefer fiber bars that prioritize whole-food sources of fiber like nuts, seeds, and dried fruit. Sometimes, you might see psyllium husk listed as an ingredient, which is a common soluble fiber found in laxatives like Metamucil. If you’re constipated, this can be helpful, but it isn’t the pros’ first choice for everyday.
How we picked these bars
We chatted with RDs about the fiber bars they recommend to clients and would eat themselves. These bars use high-quality ingredients (think whole grains, nuts, seeds, or fruit), and actually taste good—because what’s the point of a bar you dread eating? We also considered dietary and lifestyle needs, such as vegan, gluten-free, and keto-friendly options. There’s a fiber bar for everyone on this list.
Frequently asked questions
Who should avoid eating fiber bars?
Burns says that folks with sensitive guts should be careful with fiber bars—especially if you’re sensitive to FODMAPs, a group of carbohydrates and sugars that are poorly absorbed in the small intestine and can cause symptoms like bloating and cramping. She says to keep an eye on hard-to-digest ingredients, like cashews, chickpeas, banana, inulin,
and chicory.
“You also want to monitor the intake of sugar alcohols,” she adds. “Both fiber and
sugar alcohols are largely indigestible by the small intestine, and if consumed too rapidly, they can lead to bloating, gas, and digestive upset.”
How do you know if you need a fiber bar?
The most common indicator that you may need more fiber is constipation (or small, hardstools). “You may also experience hemorrhoids, but I would say keep an eye on regular bowel movements, bloating, and constipation first and foremost,” says Burns.
Related:
Get more of SELF’s stellar product recommendations delivered right to your inbox (for free!).
