Gut-Friendly Protein Bars

How a dietitian chooses one

Photo by Hayley Maxwell on Unsplash

Have you checked out the protein supplement aisle in your grocery store lately? Whoa, overwhelming. We appear to be in the middle of a high protein craze right now, and the selection of protein powders, bars, and shakes in some stores can make your head spin. 

It’s so intimidating, that anytime I attempt to compare the vast selection of enticing bars, I would start by looking at the nutrition labels, ingredients, and flavors of just a few of them, get thoroughly confused, then my brain shuts down, and I give up and walk away. Has this happened to you, too?

My goal in researching the different brands is to see which ones are truly nutritious and will also work for my clients with sensitive GI tracts. I do prefer that when people add protein to their daily diet, they start by adding more actual foods that are higher in protein. I also know this isn’t always going to work for every person every day. Sometimes you may need a supplement to get you to your goals. 

To be honest, I was looking for a protein bar for myself as well. I recently discovered a need to boost my own protein intake, so I was selfishly searching the bars for my own benefit as well as yours. Who can resist the opportunity to taste test yummy-looking protein bars? In the name of science, of course. 

Not every person reading this is going to need to buy protein bars to meet their daily protein goal. Dietitians calculate individual protein needs based on several factors, and typically, these needs can be satisfied through regular daily meals and sometimes snacks.

Why protein bars?

Protein bars are so convenient. Sure, you can use protein powders or shakes throughout the day to increase your protein intake, but they’re not nearly as convenient. A protein bar isn’t going to spill, you don’t need a blender for it, and it can fit easily into a backpack, briefcase or purse. Plus, it’s kind of like eating a healthy version of a candy bar. So much fun.

How to choose a bar

Since I’m a GI dietitian, my clients deal with a variety of gastrointestinal issues, as well as mast cell problems, so we need to be very choosy about what’s in the protein bar that we pick. 

Some things I look for in a healthy protein bar:

• Low in added sugar

• No artificial sweeteners

• A protein source that many people can tolerate

• Low in the total number of  ingredients

• No inulin (an added fiber that produces excess gas for most people)

• A good amount of protein without too many calories

• It has to taste good

Standout Choices

There are hundreds of choices, so I obviously haven’t checked them all out. The following are a few that have checked all the boxes. I’ll keep adding more as I find them.

• G2G bars 

• Kize Life Changing Bar 

• Perfect Bar 

• RXBAR

• Aloha 

• Go Macro bars 
  
  

The above bars were chosen for the amount of protein they provide compared to the calorie level. I was also checking for shorter ingredient lists and using natural sweeteners instead of artificial. I love when a company chooses to bake with dates or maple syrup instead of a junky sweetener.

Tip #1: If the bar you choose is high in calories, you can easily eat part of it to complement a meal. A bite-sized portion as a dessert allows you to eat plenty of whole foods at each meal for a well-rounded diet with a healthy sweet treat at the end. 

Tip #2: Buy a single bar in the grocery store before you commit to a whole box to make sure you like them.

Tip #3: When buying a box, compare prices at a couple of stores plus the company’s website. Protein bar manufacturers almost always offer a discount on your first order. Don’t forget to factor in shipping costs when comparing prices.

Final Thoughts

Reading both the ingredient list and the nutrition panel is an important step in choosing the right protein bar, if you need one. It goes without saying that taste and price must also be considered. These bars can be a bit expensive, so use them sparingly. 

Reach for whole foods whenever possible to benefit from less processing. Eating what nature has produced is amazingly good for our guts and our whole bodies.