Looking for a fiber-packed snack that actually tastes good? Whether you need something to hold you over between meals, fuel a busy day, or support your gut health, here are a dietitian’s favorite high fiber bars for a pick-me-up between meals.
We all know you're supposed to eat plenty of fiber (28-34 grams per day, per the 2020-2025 Dietary Guidelines for Americans), but if you're among the 90-97% of Americans not getting enough of it in your diet, you're missing out on a slew of health benefits.
Fiber is an essential nutrient for your overall health. Not only is it important for your GI tract and gut microbiome, but it can also help you maintain a healthy weight, lower cholesterol levels, and stabilize blood sugar.
Getting to that 28 gram mark can be tough, but including a variety of foods in your diet, like fruits, vegetables, beans, high fiber pastas, cereals, and high-fiber bars, are a convenient way to help ensure you get the daily fiber you need.
What to Look for in a High-Fiber Bar
Not all fiber bars are created equal. Some are loaded with sugar, while others skimp on protein, leaving you hungry an hour later. Here's how to make sure you're choosing a bar that's not only nutritious but also fits into your lifestyle:
- At least 5 grams of fiber – This helps you hit your daily fiber goals while keeping digestion running smoothly.
- 5-10 grams of protein – A little protein helps balance your snack, keeping you full longer.
- Less than 10 grams of added sugar – Too much sugar can spike blood sugar and lead to crashes later.
- Moderate calories (200-250 per bar) – Enough to keep you satisfied without overloading on calories.
16 High-Fiber Snack Bars Worth Trying
From plant-based picks to high-protein options, these high fiber snack bars pack in the fiber without skimping on flavor.
1. NuGo Fiber d'Lish Blondie
Fiber per serving: 12g
Other nutrition: 150 calories, 5g added sugar, 3g protein
With a mix of soluble and insoluble fiber from oats and whole grains, these bars deliver nearly half your daily fiber needs while keeping calories in check. The fiber provides an ideal blend of soluble and insoluble fiber for the most health benefits, from lowering cholesterol to improving your microbiome.
2. Real Food Bar Peanut Butter Chip
Fiber per serving: 11g
Other nutrition: 210 calories, 10g added sugar, 15g protein
We love a snack bar with real food ingredients, and the Real Food Bar holds up their name with the foods they've carefully selected to include in their bar while still delivering 15 grams of protein and 11 grams of prebiotic fiber. Prebiotics support gut health, improving digestion and offering food for probiotics (the good bacteria in your gut).
3. Supergut Peanut Butter Chocolate Bar
Fiber per serving: 10g
Other nutrition: 150 calories, 0g added sugar, 3g sugar alcohol, 10g protein
Supergut uses resistant starch, a powerful fiber that helps with fullness and gut health, making this a great option for digestion and weight management. It also provides a good amount of protein to help increase feelings of fullness. Thanks to its lower calorie and sugar counts, this is a great bar to help keep your GI tract in check and help you lose and maintain a healthy weight.
4. KIND Protein MAX
Fiber per serving: 9g
Other nutrition: 250 calories, 0g added sugar, 20g protein
With 9 grams of fiber and 20 grams of protein, KIND Protein Max offers a balanced snack that keeps you full and fueled for longer. They’re made with whole food ingredients like nuts and seeds and contain zero added sugar. Since they a higher calorie bar, use it as a meal replacement with a side of fruit or break it in half and save the rest for another day!
5. Aloha Lemon Cashew Plant Based Protein Bars
Fiber per serving: 9g
Other nutrition: 230 calories, 4g added sugar, 14g protein
For a plant based bar with 35% of the recommended daily value of fiber, try Aloha Protein Bars. On top of the 9 grams of fiber, they are gluten-free, and packed with 14 grams of protein. And, thanks to the use of monk fruit, a naturally derived sweetener that imparts few calories yet maintains the taste of sugar, the bar comes in at just 3 grams of added sugar.
6. IQBAR Brain and Body Plant Protein Bars
Fiber per serving: 8g
Other nutrition: 170 calories, 0g added sugar, 12g protein
Packed with plant-based protein and brain-boosting nutrients like vitamin E and lion’s mane mushrooms, IQBARs come in 6 delicious flavors and keep you full and focused.
7. MOSH Protein Bars
Fiber per serving: 8g
Other nutrition: 170 calories, 2g added sugar, 3g sugar alcohols, 12g protein
With brain-friendly ingredients like omega-3s and ashwagandha, MOSH bars deliver fiber and protein in a functional, satisfying snack.
8. KIND ZERO Added Sugar Bars
Fiber per serving: 7g
Other nutrition: 150 calories, 0g added sugar, 5g protein
KIND ZERO Added Sugar Bars are a 0g added sugar and keto, diabetes-friendly take on KIND classic nut bars. They keep sugar to a minimum while using whole nuts and fiber from chicory root and tapioca for a naturally satisfying bite.
9. CORE Bars
Fiber per serving: 7g
Other nutrition: 140 calories, 0g added sugar, 9g sugar alcohol, 6g protein
Packed with prebiotic fiber and plant-based protein, CORE Bars have 7g of fiber, and the all-natural ingredients you need to support your gut health. These bars are sweetened with allulose, a sweet compound found in small amounts in dried fruits. It’s a unique type of sugar that provides few calories and has a minimal effect on blood sugar levels.
10. Peanut Butter Dark Chocolate Nature Valley Protein Bars
Fiber per serving: 7g
Other nutrition: 150 calories, 5g added sugar, 10g protein
An affordable, easy-to-find option that delivers fiber and protein with a satisfying crunch, Nature Valley Bars are frequently on sale at your local grocery stores or in bulk at Costco. Plus, with just 5 grams of added sugar, it can fit nicely into a balanced diet.
11. Simply Protein Dark Chocolate Almond Crispy Bars
Fiber per serving: 7g
Other nutrition: 160 calories, 2g added sugar, 13g protein
Soy protein isolate gives this fiber bar its satiating power while tapioca starch provides a boost of fiber. With only 2 grams of sugar and 160 calories, these gluten-free fiber bars give you the same sweet, chocolatey crunch as a candy bar without spiking blood sugar.
12. Quest Protein Bars
Fiber per serving: 6g
Other nutrition: 150 calories, 0g added sugar, 3g sugar alcohols, 18g protein
Quest bars are one of my favorite ways to add fiber and protein to add to my diet. They’re relatively low in calories, yet super filling. Some flavors have up to 17 grams of fiber coming primarily from prebiotic fiber. Quest bars are sweetened with zero-calorie sweeteners, like stevia and sucralose, to keep sugar intake low.
13. KIND Protein Bars
Fiber per serving: 6g
Other nutrition: 250 calories, 5g added sugar, 12g protein
With nuts as the first ingredient, these gluten-free bars provide plant-based protein and a good dose of fiber. They have just 5 grams of added sugars, and no sugar alcohols, which is beneficial for anyone sensitive to them.
14. RXBARS
Fiber per serving: 5g
Other nutrition: 200 calories, 0g added sugar, 23g protein
RXBARS are made with only a few natural ingredients - like nuts, dates, and egg whites - making them one of the most 'natural' bars you can find. While they contain 15 grams of total sugar, there's no added sugar—just the natural sweetness of dates, which also contributes to the fiber content, making RXBAR a smart, nutritious snack.
15. That's it. Blueberry Probiotic Fruit Bars
Fiber per serving: 5g
Other nutrition: 100 calories, 0g added sugar, 1g protein
The name says it all.. made with just blueberries + dates + probiotics, That's it! These bars are a delicious way to get your daily serving of real fruit (and fiber!). Plus they’re shelf-stable, gluten-free, and free from the top 12 allergens so your kiddos can safely take them to school.
16. Dave's Killer Bread Trail Mix Crumble Bar
Fiber per serving: 5g
Other nutrition: 210 calories, 7g added sugar, 4g protein
Baked with a variety of whole grains, such as whole wheat, oat bran, and oats, as well as flax and chia seeds, Dave’s Killer Bread Bars deliver on flavor and fiber. But with just 4 grams of protein per serving, you might want to enjoy these with some nonfat Greek yogurt or another protein-rich option to help you stay fuller longer.
The Bottom Line
While fruits, vegetables, legumes, high fiber pastas and cereals are the best sources of fiber to include in your diet, sometimes you need a more accessible and convenient option. Packing your snacks with fiber can offer many benefits like better digestion, stronger bones and a healthier heart. Try one of these high fiber bars with at least 5 grams of fiber per serving to help you feel your best and stay full for longer.
16 High Fiber Snack Bars
| Fiber | Added Sugar | Protein | |
| NuGo Fiber d'Lish Blondie | 12g | 5g | 3g |
| Real Food Bar Peanut Butter Chip | 11g | 10g | 15g |
| Supergut Peanut Butter Chocolate Bar | 10g | 0g | 10g |
| KIND Protein MAX | 9g | 0g | 20g |
| Aloha Lemon Cashew Plant Based Protein Bars | 9g | 4g | 14g |
| IQBAR Brain and Body Plant Protein Bars | 8g | 0g | 12g |
| MOSH Protein Bars | 8g | 2g | 12g |
| KIND ZERO Added Sugar Bars | 7g | 0g | 5g |
| CORE Bars | 7g | 0g | 6g |
| Peanut Butter Dark Chocolate Nature Valley Protein Bars | 7g | 5g | 10g |
| Simply Protein Dark Chocolate Almond Crispy Bars | 7g | 2g | 13g |
| Quest Protein Bars | 6g | 0g | 18g |
| KIND Protein Bars | 6g | 5g | 12g |
| RXBARS | 5g | 0g | 23g |
| That's it. Blueberry Probiotic Fruit Bars | 5g | 0g | 1g |
| Dave's Killer Bread Trail Mix Crumble Bar | 5g | 7g | 4g |
Did you try this? Let us know!