High Fiber Protein Bars: frequently asked questions
How much fiber makes a protein bar high fiber?
Under FDA labeling rules, a food can be called "high fiber" when one serving provides at least 20% of the Daily Value, which is 5.6 grams based on the 28 gram Daily Value. A "good source" of fiber provides 10 to 19%, or about 2.8 to 5.3 grams.
Are fiber bars good for you?
It depends on the fiber and the rest of the label. Many fiber bars reach a big fiber number with isolated fibers like chicory root (inulin) or soluble corn fiber, then add sugar alcohols or syrups. Check the fiber source, total and added sugars, and the sweetener list, not just the fiber number.
Why do some fiber bars cause gas or bloating?
Fermentable fibers such as inulin are broken down by gut bacteria, which produces gas. A large dose at once is more likely to cause bloating, especially if you usually eat little fiber. Increasing fiber gradually and drinking enough water usually helps.
How much fiber should I eat per day?
The Dietary Guidelines for Americans recommend about 14 grams of fiber per 1,000 calories. That works out to roughly 22 to 28 grams a day for adult women and 28 to 34 grams for adult men, and most American adults fall short.