The Best Fiber Bars That Don’t Make You Gassy, Plus How To Get the Benefits for Less
Find out why the new bars are winning rave reviews
Do you love the convenience of fiber bars but avoid ‘em because, well, they make you fart? Then there’s a delish new option to consider: Floura Bars, created by the same woman who gave us Jeni’s Splendid Ice Cream. Not only do the portable snacks boast about half your daily RDA for fiber per serving, they have a special mix of ingredients to help prevent GI discomfort and generally boost the amazing benefits of fiber. We think they might be the best fiber bars ever. And whether you try them or not, Nutrivore author Sarah Ballantyne, PhD is going to show you exactly how to get the same gut-boosting, bloat-busting fiber benefits using cheap foods you already have at home.
What sets the best fiber bars apart
While a typical fiber bar has just one type of fiber and little other nutrition, Floura bars contain lots of fiber (13 grams) plus varied types of fiber plus a slew of other micronutrients from 12 whole plant foods. It’s basically a perfect recipe to feed the trillions of bacteria living in your gut and help them thrive. And when your gut bacteria are robust and healthy, your body usually becomes robust and healthy too.
Oh, and studies (like one in the Gut Microbiota) show you’ll also be less prone to excessive tooting. “If you asked me to make a bar that’s not going to make you bloated and gassy, this is what I would make,” says Ballantyne, who’s a fan of the mango cardamom flavor. Other options: Brambleberry Lavender, Blueberry Matcha, Raspberry Rose and Vanilla Rooibos.
Woman's World Answers
Why most fiber snack bars make you gassy
All fiber ferments as bacteria breaks it down in our GI tracts, releasing gas. This is normal and natural, but the effect is more pronounced in certain cases. “Most fiber bars have one or maybe two types of fiber added, typically inulin or psyllium,” notes Ballantyne. “They’re both highly fermentable and more likely to cause gastrointestinal symptoms when we consume a lot out of the blue.” Eating a variety of fiber makes excess gas less likely.
For even better results, eat a variety of fiber and a wide range of micronutrients regularly—because this is perhaps the fastest way to improve the overall health of your gut bacteria (collectively known as your microbiome), which will then work more efficiently, produce less excess gas and truly optimize your overall health.
How to turbocharge your microbiome
Having loads of bacteria in your GI tract may seem icky at first, but humans evolved that way, and your body relies on its microbiome to help with countless crucial functions, including digestion, blood sugar regulation, immunity, weight control and much, much more. So you want to keep it very happy. And the favorite food of the most beneficial types of bacteria is fiber.
Here’s where it gets interesting: Different types of bacteria play different roles, and they don’t all like to eat the exact same thing. So you don’t want to eat just inulin or psyllium. “It would be like if you owned a zoo and you fed every animal dog food,” Ballantyne says. “They’re not all going to be healthy. One of the most important features of a healthy gut microbiome is high microbial diversity, meaning you have a lot of different types of bacteria and other microbes in there.”
So variety is key. You want different types of fiber from different sources. And certain antioxidants and good fats help feed good bacteria too. “Which is why, when I saw that these Floura bars give you 13 grams of diverse types of fiber from 12 different whole foods, I was like, yeah, gotta try those.”
How big a difference can variety really make?
UC San Diego’s American Gut Project found people who eat at least 30 different plants per week have more diverse and hardier microbiomes than those who eat 10 or fewer. And in a Cambridge-led study, scientists compared Californians eating a typical low-plant, processed American diet to African tribespeople eating roughly 600 different unprocessed plants and animal foods a year (including lots of honey, starch and meat). The Californians had 277 types of gut microbes; the Africans had 730 types.
Having a bigger and more diverse microbiome is linked to better heart health, lower cholesterol, better blood sugar levels and less inflammation. There’s also a good chance you’ll notice things like better digestion and regularity, more energy, clearer skin, improved mood and a stronger immune system. You might also see a nice difference on the scale.
Can the best fiber bars help with weight loss?
Yep! “Eating more fiber-rich foods can support weight loss efforts because it adds bulk to our meals and increases the release of satiety hormones that tell the brain we’re full, so we fill up on fewer calories,” says Ballantyne. “It also improves blood sugar responses, which can reduce sugar crashes and cravings.”
And a healthy, diverse microbiome is also associated with a smaller waist. In the study comparing Californians to African tribespeople, everyone burned about the same number of calories through exercise, yet the Californians had 38 percent body fat and the tribespeople just 21 percent.
Budget-friendly ways to get the same benefits
Aiming to get 30 different plant foods a week is a great way to strengthen and diversify your microbiome, and it’s easier than you might expect. Smoothies are one fantastic option, and you can use up items already on hand—just blend as many fresh or frozen fruits as you can find, veggies, nuts, seeds, spices (yep, they count!) and plant milk. You can even add small amounts of beans, which thicken the drink without changing the taste.
Speaking of beans, Ballantyne’s favorite pick for nutrient- and fiber-loaded snack: TikTok’s famous “dense bean salad,” she says. To make it, mix one or more types of beans and lots of chopped veggies “like corn, cucumber, peppers, red onion, tomatoes, celery, shredded cabbage… the options are endless!” Then add your favorite herbs and a simple vinaigrette, maybe a little cheese. “Scoop it up with chips or multigrain crackers,” she says. “It tends to get better as it sits in the fridge, so it’s a great option to make a big batch on the weekend to enjoy all week.”
The bottom line on the health benefits of fiber
Whether you choose Floura bars or make your own gut-loving snacks at home, you’re taking a powerful step toward better health, investing in your energy, mood, immune system and overall vitality. And the best part? You can start today with simple, delicious foods.
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