Fiber + Top Fiber Enriched Foods

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.