Fiber + Top Fiber Enriched Foods

Fiber drinks effectiveness depends on the fiber inside: psyllium powders like Metamucil have the strongest backing for regularity and cholesterol, with an FDA health claim at 7 grams of soluble fiber a day. Fiber waters and prebiotic sodas add 2 to 9 grams of inulin type fibers, which count on the label without a comparable health claim.

Meal replacement drinks fiber ranges from under 1 gram to 7 grams a bottle. Atkins Plus Protein and Fiber and Glucerna lead with 6 to 7 grams from added fibers like soluble corn fiber, while Boost Calorie Smart and Orgain’s All in One shake land at 1 gram or less.

Most meal replacement shakes fiber counts sit at about 5 grams, roughly half of what a meal should bring. Garden of Life’s organic powder leads our list with 8 grams, while a shake sold as “with Fiber” gives only 3.

The best fiber smoothie mixes give 5 to 7 grams per serving, but plenty of popular powders give 1 gram or none at all. A packet of Kuli Kuli Dark Chocolate leads with 7 grams, while a classic strawberry mix gives 0.

The best high fiber frozen meals are bean, lentil and whole grain bowls with 7 to 12 grams of fiber, up to six times a frozen mac and cheese. Look for legumes in the first few ingredients and keep an eye on sodium, which runs from 400 to over 1,200 mg.

The protein bars with fiber that lead on paper carry 15 to 17 grams per bar, mostly from added fibers like soluble corn fiber and chicory root. Nut and date bars land closer to 4 or 5 grams. Here are 9 popular bars compared on fiber, protein and sugar.