Fiber bars have become a popular snack choice for kids in recent years. With fun flavors and portable packaging, fiber bars seem like a nutritious option for on-the-go eating. But are they really a healthy choice for growing children? There are a few key factors to consider when evaluating fiber bars as a kids’ snack.
Fiber content
One of the main benefits of fiber bars is their high fiber content. Fiber is an important nutrient for digestive health that can help promote regularity and prevent constipation. The daily recommended fiber intake for kids is:
| Age | Recommended Daily Fiber Intake |
|---|---|
| 1-3 years | 19g |
| 4-8 years | 25g |
| 9-13 years | 31g for boys / 26g for girls |
| 14-18 years | 38g for boys / 26g for girls |
Most fiber bars provide around 5-10g of fiber per bar, so they can help contribute to kids meeting their daily fiber goals. This makes fiber bars a better choice than many other on-the-go kid snacks like cookies or chips which provide little to no fiber.
Sugar content
While the fiber content is beneficial, most fiber bars do contain added sugars to improve their palatability. The American Heart Association recommends limiting added sugar intake to no more than 25g (6 teaspoons) per day for children 2-18 years old. Some fiber bars can contain up to 15g of sugar each, so consuming multiple bars per day could easily exceed the recommended sugar limit. When choosing fiber bars for kids, opt for ones with 10g of sugar or less per bar. Also keep an eye on the ingredient list – bars made with whole foods like dates, raisins and dried fruit tend to be lower in added sugars than ones made with syrups and refined sugar.
Portion size
Fiber bars are often marketed as a mini meal replacement or wholesome snack, but their small size can be deceiving when it comes to portions. A 1.5 ounce fiber bar may sound like an appropriate snack for a child, but it provides only around 100-200 calories which is not enough to sustain energy and nutrition for many active kids. Aim for a portion of a fiber bar plus another protein or healthy fat source like string cheese, yogurt or trail mix to create a balanced, satisfying snack.
Ingredients
When choosing a fiber bar, look for ones with short, recognizable ingredient lists focusing on whole foods. Bars filled with processed flours, corn syrup solids, artificial flavors and chemical preservatives are not the healthiest option. Seek out bars made from nuts, seeds, oats, dried fruit, chocolate and natural binding ingredients like dates. Be wary of bars with a laundry list of added vitamins and minerals – these are synthetic rather than naturally occurring from whole food sources. Also avoid bars with controversial protein sources like soy or whey protein isolate.
Allergies
Tree nuts, peanuts, soy, dairy and wheat – common fiber bar ingredients – are among the most likely food allergens, so be diligent about reading labels to avoid any ingredients that may cause an allergic reaction. Look for bars specifically labeled as “free from” major allergens if feeding a child with food restrictions.
Health Benefits of Fiber for Kids
Beyond just helping meet daily fiber quotas, eating adequate fiber provides a variety of valuable health benefits for growing kids:
Promotes digestive regularity
Fiber adds bulk and softens stool to prevent constipation, a common childhood complaint. Both soluble and insoluble fiber help move contents smoothly through the digestive tract. Soluble fiber soaks up water to form a gel-like consistency while insoluble fiber passes through unchanged. Most fiber bars contain a blend of soluble and insoluble fiber. According to a research review published in Pediatrics, consumption of fiber is directly correlated with lower incidence of constipation in children.
Stabilizes blood sugar
The complex carbohydrates and fiber in bars can help minimize blood sugar spikes and crashes. Fiber slows the rate of nutrient absorption to provide sustained energy. This also increases satiety after eating to prevent hunger pangs and bingeing on unhealthy foods.
Lowers cholesterol
Fiber binds to cholesterol in the small intestine to remove it from the body before it can be absorbed. The fiber pectin appears to be most effective for reducing LDL “bad” cholesterol. Maintaining healthy cholesterol levels in childhood can prevent cardiovascular problems later in life.
Supports immunity
Soluble fiber acts as a prebiotic in the digestive system, providing fuel for healthy gut bacteria. These beneficial probiotics strengthen immunity by controlling inflammation and maintaining the integrity of the intestinal lining. Kids who eat more fiber tend to experience fewer illnesses.
Aids calcium absorption
Calcium is essential for proper bone mineralization and development in growing kids. Fiber creates optimal conditions in the gut for absorbing this important mineral from food. This helps build strong bones and prevents health problems like osteoporosis later in life.
Manages body weight
High-fiber foods like bars are filling and promote satiety between meals. This can prevent overeating and weight gain. Obese children have been shown to benefit from increased fiber intakes for supporting weight loss and maintenance. However, fiber bars alone won’t lead to weight loss – kids also need an overall healthy diet and active lifestyle.
Potential Drawbacks of Fiber Bars
While fiber bars can certainly provide some nutritional upside, there are a few potential downsides to consider as well:
Blood sugar spikes
Despite having fiber, some bars made with refined carbs and sugars can cause rapid blood sugar spikes. This is followed by an energy crash which leads to cravings for more quick carbohydrates. Bars with whole food ingredients and just a touch of natural sweetness help avoid this.
Tooth decay
Sticky, sugar-laden fiber bars can adhere to teeth, feeding bacteria that produce enamel-eroding acid. Have kids rinse with water after eating bars and be sure to brush regularly.
GI issues
Too much fiber at once can trigger gastrointestinal problems like gas, diarrhea or abdominal cramps in sensitive kids. Introduce high fiber foods gradually and make sure kids drink plenty of fluids.
Fillers and preservatives
Heavily processed fiber bars often contain things like corn syrup solids, hydrogenated oils, artificial flavors and chemical preservatives that should be avoided. Check the ingredient list and choose minimally processed, recognizable whole food ingredients.
Lack of full nutrition
While convenient, a fiber bar alone does not provide complete, balanced nutrition to support a growing child. Make sure kids get all macronutrients from a varied diet, not just supplemental fiber from a processed bar.
Choking hazard
Some bars contain chunks of nuts, seeds or dried fruit that could pose a choking risk for younger kids. Closely supervise consumption and make sure bars are age-appropriate.
High price
Convenience comes at a cost – fiber bars usually provide less satiety than whole foods for a higher price tag. Buying in bulk and making homemade bars can save money.
Tips for Choosing a Healthy Fiber Bar
When searching for a fiber bar to add to a child’s snack repertoire, keep these tips in mind:
5-10 grams fiber
Look for a bar that delivers at least 5g and ideally close to 10g of fiber, or about 40% of daily needs for kids. If the bar is very small or fiber amount low, consider pairing it with additional fruits, veggies or whole grains.
Limited added sugar
Seek out bars with no more than 10g added sugar and minimal ingredients like corn syrup, honey, and evaporated cane juice. The American Heart Association recommends no more than 25g added sugar daily for kids.
At least 200 calories
Choose a more hearty bar in the 200-300 calorie range to provide lasting nutrition versus a “diet” bar with only 100 calories. Go higher for teen boys who need more.
10+ grams protein
Protein provides satiety and sustained energy, so look for bars with around 10g protein or more from sources like nuts, seeds and occasionally soy or dairy.
Some healthy fat
Monounsaturated fats from nuts and seeds help absorb fat-soluble vitamins. Around 5g of fat per bar is appropriate – just avoid trans and hydrogenated fats.
Whole food ingredients
Opt for recognizable ingredients like oats, nuts, dried fruit, seeds, chocolate and natural sweeteners versus bars with artificial flavors, corn syrup solids and hydrogenated oils.
Limited sodium
Choose bars with no more than 200mg sodium per serving to avoid excess intake leading to high blood pressure.
No major allergens
Read labels carefully to avoid ingredients like dairy, nuts, soy and wheat that may cause allergic reactions.
Age-appropriate textures
Avoid hard chunks that could pose a choking hazard for very young children. Soft, chewy bars are safest.
Reviews of Popular Fiber Bars for Kids
Here is a comparison of some top-selling fiber bars on the market today in terms of nutrition, ingredients, taste and kid-friendliness:
Larabar
– 10g fiber
– 180 calories
– 12g protein
– 5g fat
– 7g sugar
– Real food ingredients like dates, nuts, chocolate
– Available in many flavors
– Tasty, soft texture
– Higher price point
NuGo Slim
– 10g fiber
– 100 calories
– 7g protein
– 1g fat
– 7g sugar
– Relies on chicory root fiber
– Artificial sweeteners
– Can aid weight loss
– Chalky taste is unappealing for kids
Fiber One Bars
– 14g fiber
– 210 calories
– 5g protein
– 5g fat
– 12g sugar
– Uses chicory root fiber
– Affordable price
– Unrealistic sweet flavors
– Can cause GI upset
Kind Bars
– 5g fiber
– 200 calories
– 10g protein
– 12g fat
– 5g sugar
– Clean ingredients
– Contains allergenic nuts
– Expensive
– Fresh, chewy texture
Nature Valley Bars
– 5g fiber
– 190 calories
– 4g protein
– 7g fat
– 11g sugar
– Uses processed corn syrup
– Affordable
– Crunchy, snack-like texture
– High sugar content
Nutrigrain Bars
– 3g fiber
– 130 calories
– 2g protein
– 1.5g fat
– 12g sugar
– Made from refined grains
– Low fiber and protein
– Marketed on fruit content that is mostly “natural flavors”
Healthier Homemade Fiber Bar Recipes for Kids
For maximum nutrition and freshness, consider making fiber-rich granola bars at home. Here are some wholesome recipes to try:
Copycat Larabar
| Ingredients: | Instructions: |
|---|---|
|
– 1 cup pitted dates – 1 cup raw almonds – 1/4 cup raisins or chocolate chips (optional) – 1/4 cup shredded coconut (optional) |
1. In a food processor, blend dates and almonds into a sticky paste. 2. Stir in add-ins like raisins or chocolate chips if desired. 3. Press mixture firmly into a pan and refrigerate until firm. 4. Cut into bars and individually wrap for on-the-go snacks. |
Cheerio Berry Bars
| Ingredients: | Instructions: |
|---|---|
|
– 3 cups Cheerios cereal – 1 cup old-fashioned oats – 1/3 cup almond butter – 1/4 cup honey or maple syrup – 1 tsp vanilla extract – 1/2 cup dried cranberries |
1. Line a pan with parchment and spray with oil. 2. In a large bowl, combine Cheerios, oats, almond butter, honey, and vanilla. 3. Stir in dried cranberries. 4. Press into prepared pan and refrigerate until firm. 5. Cut into bars and store in an airtight container. |
Trail Mix Bars
| Ingredients: | Instructions: |
|---|---|
|
– 1/2 cup nut butter – 1/3 cup honey – 1 cup quick oats – 1/2 cup dried fruit – 1/2 cup nuts/seeds – 1/4 cup chocolate chips (optional) |
1. Line a pan with parchment and spray with oil. 2. In a microwave-safe bowl, melt nut butter with honey. 3. Stir in oats, dried fruit, nuts/seeds, and chocolate chips. 4. Press mixture into prepared pan. 5. Refrigerate until firm then cut into bars. |
The Bottom Line
When consumed in moderation as part of an overall healthy diet, fiber bars can provide some nutritional benefit for kids. The fiber content helps promote digestive regularity, cholesterol reduction, and sustained energy levels. However, many commercial bars contain added sugars, fillers, and artificial ingredients that make them more of a treat than a health food. Read labels carefully and select bars made from whole foods that provide at least 5g of fiber and 10g of protein with minimal added sugar. For maximum freshness and control of ingredients, homemade bars are best. Pair fiber bars with other fresh fruits, vegetables, whole grains, proteins and healthy fats to meet a growing child’s complete nutritional needs. As with any new food, introduce high fiber options gradually to avoid GI discomfort. With some thoughtful selection, fiber bars can be a portable and kid-friendly way to increase fiber intake.