Constipation is a common digestive problem that affects an estimated 16 out of 100 adults in the United States. It occurs when stool passes through the large intestine too slowly, becoming hard, dry, and difficult to eliminate. While constipation can affect anyone, it is more common in women, adults ages 65 and older, and people with certain medical conditions. Lifestyle factors like low fiber diets, inadequate fluid intake, lack of exercise, and ignoring the urge to have a bowel movement can also make constipation worse.
If you’re struggling with constipation, adding more fiber to your diet can help. Fiber acts like a scrub brush through the digestive tract, adding bulk to stool and making it easier to pass. While fiber is found in many common foods like fruits, vegetables, whole grains, beans and lentils, fiber bars offer a convenient way to increase your daily intake. But with so many options on the market, how do you know which fiber bar is right for you? Keep reading as we explore the best fiber bars for relieving constipation.
What is Fiber and How Does it Help Constipation?
Dietary fiber, also referred to as roughage, is a type of carbohydrate found in plant foods. Unlike other carbs that are broken down and absorbed, fiber passes through the digestive tract relatively intact. There are two main types of dietary fiber:
Soluble fiber – Dissolves in water to form a gel-like material. Found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
Insoluble fiber – Does not dissolve in water. Found in foods like wheat bran, vegetables, and whole grains.
Both types of fiber offer important health benefits, especially when it comes to constipation relief. Here’s how fiber helps:
- Adds bulk – Fiber absorbs water in the intestines, softening stool and making it easier to pass.
- Stimulates movement – The extra bulk triggers contractions to move stool through the intestines.
- Speeds transit time – Fiber decreases transit time, so stool spends less time in the colon.
- Increases stool weight – Adding fiber results in bigger, softer bowel movements.
Experts recommend 25-30 grams of fiber per day for optimal bowel function. Unfortunately, most Americans only get about half that amount. Boosting your intake to meet your daily fiber needs can significantly improve constipation.
How Much Fiber Do You Need Each Day?
When it comes to fiber intake, the recommended daily allowance (RDA) is:
- Men 50 years and younger – 38 grams
- Men 51 years and older – 30 grams
- Women 50 years and younger – 25 grams
- Women 51 years and older – 21 grams
However, if you are using fiber to treat constipation, most healthcare providers recommend gradually increasing your intake to 25-35 grams per day. Consuming enough fluids is also key when boosting fiber intake to prevent dehydration and worsening constipation symptoms.
Choosing the Best Fiber Bars for Constipation
If you’re looking for a fiber boost to stay regular, fiber bars can be a great option. With a wide variety available, focus on finding bars with the following features:
High in fiber – Look for bars with at least 5-10 grams of fiber per serving. Mix of soluble and insoluble fiber is ideal.
Limited added sugars – Bars with extra sugars can cause gas and bloating. Under 5 grams per serving is best.
Decent fiber sources – Whole foods like rolled oats, nuts, seeds, dried fruit, psyllium husk are better than cheap filler fibers.
Good taste and texture – It needs to be palatable enough to eat daily. Chewy or crunchy texture preferred.
Low FODMAP – Bars made with low FODMAP ingredients avoid compounds that can cause IBS symptoms.
Ingredient transparency – Look for bars made with recognizable, whole food ingredients. Avoid bars with artificial or chemical-sounding additives.
Keeping these tips in mind, check out the top picks for the best fiber bars to relieve constipation below.
Top 6 Fiber Bars for Constipation Relief
1. Nature’s Bakery Fig Bars
With 7 grams of fiber including soluble and insoluble varieties, Nature’s Bakery Fig Bars are a tasty way to increase your daily fiber intake. Their main source of fiber comes from dried figs, a sweet fruit that provides a hefty fiber punch. These bars are also made with whole wheat flour, dried cranberries, and pumpkin seeds for extra fiber and nutrients. They have great reviews for their soft, chewy texture and natural fig flavor.
Fiber per bar: 7 grams
Sugars: 12 grams
2. NuGo Slim Protein Bars
NuGo’s Slim line of protein bars were specifically created to help with weight management through blood sugar balance. With 10 grams of protein and 9 grams of fiber including chicory root fiber, they help you feel fuller longer while providing regularity benefits. Available in flavors like chocolate pretzel, peanut butter chocolate chip, and lemon crisp, reviewers rave about the taste. They are lower in sugar than many bars too.
Fiber per bar: 9 grams
Sugars: 1-5 grams
3. RxBar Protein Bars
With minimal ingredients and 12 grams of protein, Rx Bars are a nutritious choice when you need more fiber. Their original bars have 5 grams of fiber from ingredients like dates, egg whites, almonds, cashews, and 100% cacao. The apple cinnamon and mixed berry flavors taste like eating an oatmeal cookie. Plus, they are gluten-free, soy-free, dairy-free, and low in added sugars.
Fiber per bar: 5 grams
Sugars: 7-12 grams
4. KIND Fruit & Nut Bars
If you like more of a crunchy granola texture, KIND’s fruit and nut bars make the perfect fiber snack. With 5 grams of fiber and whole ingredients like nuts, fruits, seeds, and spices, they provide lasting energy. The various flavors like blueberry almond, raspberry cashew, and pineapple coconut are lower in sugar than many competitors too. These durable bars won’t fall apart in your bag when you’re on the go.
Fiber per bar: 5 grams
Sugars: 5-9 grams
5. ThinkThin High Protein Bars
ThinkThin combines protein and fiber for a satisfying snack that can keep you regular. Their nutritionally balanced bars deliver 10 grams of protein and 5 grams of fiber per serving from high quality whey protein isolate and natural fibers. With indulgent flavors like brownie crunch, white chocolate peppermint, salted caramel, and cookies & cream, they curb sweet cravings too.
Fiber per bar: 5 grams
Sugars: 1-7 grams
6. One Brands Protein Bars
One Brands makes a line of low sugar, high fiber protein bars using natural sweeteners and superfood ingredients. Options like maple glazed donut, cinnamon roll, lemon cake pop, and chocolate brownie contain 5 grams of fiber and just 1 gram of sugar. With plant-based protein and a chewy texture, they can help tame hunger and regulate your digestion.
Fiber per bar: 5 grams
Sugars: 1 gram
Other Constipation-Relieving Foods to Eat
While fiber bars provide an easy way to supplement with fiber, getting this important nutrient from whole food sources is ideal. Enjoy eating plenty of high fiber foods such as:
- Oats, bran cereal
- Berries, apples, pears
- Broccoli, carrots, artichokes
- Lentils, beans, edamame, split peas
- Nuts and seeds
- Whole grains like barley, quinoa, brown rice
- Chia seeds and flaxseeds
- Popcorn
- Potatoes with skin
Making some key dietary changes can also promote more regular bowel movements:
- Drink plenty of fluids – Try for eight 8-ounce glasses per day
- Limit processed foods low in fiber
- Reduce meat consumption
- Choose whole fruits over juice
- Swap white bread and pasta for whole grain versions
- Read nutrition labels and choose products with more fiber
- Eat probiotic foods like yogurt and kimchi
Making fiber a focus when choosing meals and snacks is one of the most effective natural remedies for constipation.
Tips for Incorporating More Fiber Bars into Your Routine
Here are some quick tips for adding fiber bars to your daily routine:
- Keep bars on hand at home, work, or in your bag for on-the-go fiber when needed
- Choose a few different flavors and brands you like to keep your tastebuds interested
- Pair a fiber bar with other fiber-rich foods like an apple or oatmeal
- Eat one as an afternoon snack when energy levels dip
- Think of them as a sweet treat substitute for dessert
- Crumble one up and use it as a crunchy topping for yogurt or oatmeal
- Let them melt a bit and enjoy like a cookie if you prefer a softer texture
Moderating your portions is important too. While fiber is beneficial, consuming a lot at once can cause gas or diarrhea. Start with one bar per day then gradually increase your intake and gauge your body’s reaction.
Precautions When Eating Fiber Bars
Before adding more fiber bars and foods to your routine, be aware of some precautions:
- Drink plenty of fluids – Fiber absorbs water so stay hydrated to avoid constipation worsening
- Increase fiber intake slowly – Adding too much too fast can cause cramps, gas and bloating
- Chew thoroughly before swallowing – Bars with seeds, nuts, or grains need to be broken down completely
- Avoid bars with added sweeteners if you have IBS – Sorbitol, xylitol, and others can trigger symptoms
- Check labels if you have food allergies – Some bars contain common allergens like soy, dairy, and nuts
If you have a medical condition, check with your doctor before significantly increasing your fiber intake as well. While generally safe, fiber can interact with some medications and isn’t right for everyone.
The Bottom Line
Constipation has many causes, but inadequate fiber intake is one of the most common. Fiber bars provide a convenient way to boost your fiber intake while on the go. Look for options that offer at least 5 grams per serving and include a blend of soluble and insoluble fiber for the biggest benefits. Bars like Nature’s Bakery Fig Bars, NuGo Slim bars, Rx Bars, KIND fruit and nut bars, ThinkThin bars, and One Brands bars are all good options.
Aim for 25-35 grams of total fiber from a combination of bars, whole foods, fruits, vegetables, and whole grains. Be sure to drink plenty of fluids too. Over time, consistently meeting your daily fiber needs will help normalize bowel movements and provide constipation relief. Just be patient, as it can take a few weeks to see significant improvements.