Looking to increase your daily fiber intake conveniently? High-fiber bars are a great snack option to increase your fiber intake. As a dietitian, I love the variety of high-fiber bars and snacks at Costco. In this post, we’ll discuss the importance of fiber in your diet. With the variety of individually wrapped high-fiber bars on the grocery shelves, this blog post will provide a guide to help you choose the best options at Costco.
Why Fiber is Important
Fiber is an essential component of a healthy diet that offers numerous benefits for overall well-being. It promotes regular bowel movements, prevents constipation, and maintains a healthy gut microbiome. Soluble fiber helps lower cholesterol levels and regulate blood sugar, reducing the risk of heart disease and type 2 diabetes.
Fiber contributes to a feeling of fullness, particularly in weight management. By incorporating high-fiber foods into your diet, you can reap these numerous health benefits.
How much fiber should I eat in a day?
Women should aim for 25 grams of fiber per day, while men should aim for 38 grams of fiber per day.
When increasing your fiber intake, it’s important to do so gradually with increased fluid intake to avoid gastrointestinal discomfort.
What to look for in choosing high-fiber bars
When shopping for high-fiber bars at Costco, look for options that provide at least 3-5 grams of fiber per serving. Ideally, the fiber comes from whole foods like fruits, nuts, seeds, and whole grains.
It’s also important to choose bars with minimal added sugars and a balanced combination of fiber, protein, and healthy fats for sustained energy and satiety. While the nutritional content is important to consider, it’s also important to choose tasty and enjoyable bars.
The Best High Fiber Bars At Costco
Simply Protein Crispy Snack Bars
The Simply Protein crispy protein bars are high in fiber and pack a punch in protein. The variety pack at Costco includes three flavors: Peanut Butter Chocolate, Lemon Coconut, and Dark Chocolate Sea Salt. My personal favorite is the peanut butter chocolate, but all of their flavors are delicious! The best part is that the bars are made from wholesome, high-quality, recognizable ingredients. Each bar contains 7g of fiber and 15 grams of protein. They are an excellent choice for a filling snack packed with protein and fiber.
(Peanut Butter Chocolate) Calories: 170, Total Fat: 8g, Total Carbohydrates: 15g, Dietary Fiber: 7g, Total Sugars: 2g, Protein: 12g.
Kind Nut Bars (Caramel Almond & Sea Salt)
Kind Nut Bars are a great high-fiber bar option. Each bar contains 7 grams of fiber, a blend of almonds and chicory root. The crunchy almonds and the subtle caramel flavor create a perfectly balanced taste. I love the addition of sea salt, which adds a savory note to balance the sweetness.
Calories: 170, Total Fat: 15g, Total Carbohydrates: 16g, Dietary Fiber: 7g, Total Sugars: 5g, Added Sugars: 4g, Protein: 6g.
Autumn’s Gold Nut Bars (Cinnamon Almond)
If you love crunchy bars, you’ll want to try Autumn's Gold Grain-Free Granola Bars. These nut- and seed-based bars are made with almonds, pecans, and pumpkin seeds, which add a satisfying crunch and nutty taste. The bars are relatively low in sugar and sweetened with organic honey and maple syrup, giving them a subtle sweetness.
Calories: 210, Total Fat: 17g, Total Carbohydrates: 11g, Dietary Fiber: 3g, Total Sugars: 6g, Protein: 5g.
Kirkland Signature Nut Bars
The Kirkland Signature Nut Bars are a great source of fiber with 7 grams per bar from a combination of nuts and chicory root fiber. The bars have a satisfying crunch from the almonds and a delicious flavor from the chocolate drizzle. I love that it is not overly sweet and is the perfect midday snack.
Calories: 200, Total Fat: 15g, Total Carbohydrates: 17g, Dietary Fiber: 8g, Total Sugars: 6g, Protein: 5g.
That's It Fruit Bars
That's It Fruit Bars are made with simple ingredients and have no added sugars, preservatives, or artificial flavors. The main ingredients are dried fruits such as apples, strawberries, blueberries, and more, naturally high in fiber. Each That's It Fruit Bar contains around 3 grams of dietary fiber, which comes entirely from the fruit rather than added fibers or supplements.
(Apple + Strawberry) Calories: 100, Total Fat: 0g, Total Carbohydrates: 27g, Dietary Fiber: 4g, Total Sugars: 22g, Protein: 0g.
RX Bars
RX Bars are another excellent high-fiber protein bar from Costco. They contain 3-6 grams of dietary fiber per serving and are made from wholesome ingredients, including dates, almonds, and other dried fruits. I love that the fiber in RX Bars comes from natural, unprocessed sources, which adds additional nutrients and is free from artificial flavors, preservatives, or fillers.
(Blueberry) Calories: 180, Total Fat: 6g, Total Carbohydrates: 24g, Dietary Fiber: 6g, Total Sugars: 15g, Protein: 12g.
Summary
Incorporating high-fiber bars into your daily diet can be a convenient way to maintain good digestive health and overall well-being. Fiber promotes regular bowel movements, prevents constipation, and supports a healthy gut microbiome. While a balanced diet rich in whole foods should be the foundation, high-fiber bars can be a convenient and tasty supplement.
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