Up until recently, most protein powders and ready-to-drink protein shakes were sorely lacking in fiber. Unfortunately, many of them still are.
These are typically your dairy-based protein supplements, like whey protein powder and milk protein shakes. The fact is dairy products do not contain fiber. So unless the product has added fiber, chances are it’s not doing much good for digestion.
This is why diary-based protein products are notorious for causing constipation, flatulence, and bloating. Add to the mix lactose sensitivity, and these digestive issues are even more frequent.
Given the prevalence of such problems and higher consciousness around gut health, many brands have recognized the demand for protein powder with fiber. In turn, there are multiple high-fiber protein powders available (some better than others.)
Protein Powder and Fiber: What You Should Know
Except for certain plant-based options like hemp protein and pea protein concentrate, most protein supplements do not naturally contain significant amounts of fiber.
This is because they’re primarily made from protein isolates (e.g. whey protein isolate) which are stripped of fiber and other macronutrients.
However, some companies add fiber to their products to increase the fiber content. The types of fiber added to protein supplements can include soluble fibers such as guar gum, inulin, psyllium, and acacia gum, as well as insoluble fibers like cellulose and wheat dextrin.
Soluble fiber, which dissolves in water, can help reduce blood cholesterol and sugar, promote gut health, and feed good gut bacteria.
Insoluble fiber, which does not dissolve in water, helps move material through the digestive system, increases stool bulk, and can help prevent constipation. Consuming a combination of both types of fiber is beneficial for overall health and digestion.
Perhaps the most popular type of fiber added to protein powder is inulin. This is a type of soluble prebiotic fiber that can be derived from various natural sources such as chicory root, Jerusalem artichoke, and blue agave.
Not only does inulin fiber help push things along, but it can help mitigate gut issues associated with everyday protein supplementation.
Best High-Fiber Protein Powder Worth Trying
Having reviewed well over 50 different protein powder products on this blog, I’ve found a few that are notably high in fiber and are overall good for you. That is, they don’t contain a bunch of artificial sweeteners, synthetic sugar alcohols, and additives.
Not only have I tried each of these products and enjoyed their taste, but they’re all notably fibrous, making them some of the best high-fiber protein powders available (disclaimer: the Amazon links are affiliate links.)
PB2 Performance Peanut Protein Powder
As one of my favorite plant-based protein powders that I consume regularly, PB2 Performance Peanut Protein is a simple blend of just six ingredients.
The protein is powered by roasted peanuts and brown rice protein. Together, this combination provides a complete protein with all essential amino acids.
The Dutch Cocoa flavor of PB2 Performance packs 8g of fiber per serving (two scoops). Inulin from Jerusalem artichoke, the third ingredient, is what fuels this high-fiber protein powder.
The other flavor option, Madagascar Vanilla, provides 6g of fiber per serving. Both are delicious, but I tend to enjoy the Dutch Cocoa the most, especially in my morning coffee or a decadent post-workout smoothie.
This clean, vegan protein powder is sweetened with monk fruit extract, which is a natural option that poses no health concern like certain artificial sweeteners.
Overall, this is a great protein powder that I highly recommend for its fiber content, simple ingredients profile, and delicious taste. It’s also an incredible deal given the price and amount of servings you get per container.
For more insight on this product, see my full review of PB2 Performance Peanut Protein.
Evolve Plant-Based Protein Powder
Another simple protein powder that’s primarily derived from pea protein isolate, Evolve is a plant-based option that delivers a whopping 10g of fiber.
The fiber content stems from soluble corn fiber and maltodextrin. So if you’re having trouble staying regular, Evolve Plant-based Protein Powder is a powerful ally.
Evolve is naturally sweetened with cane sugar and stevia leaf extract. While stevia can be a deal breaker for some, this product is one of the more palatable protein powders I’ve tasted.
Yes, it’s definitely on the sweet side, but not in a synthetic sort of way like a lot of stevia-containing supplements. I recommend the vanilla flavor as well as the chocolate.
I’m not the only one who can attest to Evolve being a solid plant-based protein powder with fiber. It has countless rave reviews on Amazon and is a great, high-fiber option worth trying.
Manitoba Harvest Hemp Yeah! Max Fiber Protein Powder
If you know a thing or two about hemp protein powder, then you likely know that it’s one of the most naturally fiber-rich sources of protein. That’s exactly what Manitoba Harvest’s Hemp Yeah! Protein Powder is all about, and nothing else.
Purely made from organic hemp protein powder, Hemp Yeah! Max Fiber Protein Powder is one of the best options for insoluble fiber. It provides 11g of insoluble and 1g of soluble fiber, providing a whopping 12g of fiber in total.
With 13g of protein per serving, it’s just as much a protein supplement as it is a fiber supplement. And with only 1g of sugar, it’s a healthy, diabetic-friendly protein powder that’s also ketogenic and paleo diet-friendly.
If you’re already consuming a diet rich in plants, this protein powder could be too much fiber (I’m speaking from experience). But if it’s added fiber you’re seeking, then this is one of the best protein powders to put on your list.
Drink Wholesome Vegan Protein Powder
Drink Wholesome is a clean brand of protein powder that uses minimal ingredients–only what you need, nothing that you don’t.
While the company makes a variety of protein powders made from ingredients like egg white to almond, its vegan protein powder is recognized as a gut-friendly, easy-to-digest option for sensitive stomachs.
Made from just almonds, coconut, cocoa, and monk fruit (for the Chocolate flavor), Drink Wholesome’s vegan protein powder packs 8g of natural fiber per serving (no added inulin, dextrins, or gums needed).
It comes in a Vanilla, Chocolate, and Unflavored option. The former two are shockingly delicious given the few ingredients they use. The Unflavored protein powder is literally just almonds.
When it comes to high-fiber protein powder with minimal ingredients, the vegan protein powder from Drink Wholesome is the next best thing to hemp.
Bob’s Red Mill Hemp Protein Powder
Another hemp-only protein powder that’s loaded with fiber is Bob’s Red Mill Hemp Protein Powder. It contains 8g of fiber per serving, making it a beneficial addition to your diet.
In addition to being a good source of fiber, Bob’s Red Mill Hemp Protein Powder contains 14g of protein per serving and is a rich source of amino acids and iron.
The only thing that gives Manitoba Harvest a slight edge is that it’s organic and this product from Bob’s Red Mill is not. Still, this high-fiber protein powder makes for a versatile and nutritious option to add to smoothies, shakes, yogurt, oatmeal, and baked goods.
High-Fiber Protein Powder for the Win
Countless studies and surveys have consistently shown that most Americans do not get enough fiber in their diets. According to a Food and Fiber Summit, only about 5% of the population actually meets the recommended fiber intake, and inadequate intakes have been considered a public health concern.
On average, American adults eat 10g to 15g of total fiber per day, while the USDA’s recommended daily amount for adults up to age 50 is 25g for women and 38g for men, according to Harvard Health.
It’s no wonder why a lack of fiber has been associated with so many gut issues and diseases. Not only does fiber aid in healthy digestion, but it directly contributes to a reduced risk of various health conditions, including heart disease, diabetes, and certain cancers (Source: Harvard Health).
Not being part of the 95% who are fiber deficient is a choice. And using supplements like protein powder with fiber is a great way to ensure you’re getting enough.
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About The Author
This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health, nutrition, and athletic space. Over his lifetime, he’s tried hundreds of plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or following him on social media platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram. Also, visit his website to learn more about what he’s up to.
Laura
Monday 26th of February 2024
I need the best for chronic constipation and weight gain.
Tyler Tafelsky
Monday 26th of February 2024
I would try a hemp protein powder that's hemp only and nothing else. Some of the additives in other protein powders may cause gut issues. With hemp, you're getting a naturally fibrous protein source with some omegas. For weight gain, healthy plant-based fats like avocados, coconut oil, nut butters are your friend. A high-fat protein shake with a hemp protein should work very well.