How to Find the Best High Fiber Protein Powder

📌 Overview and Key Takeaways

This is a Dietitian’s guide on how to find the best high fiber protein powder.

Discover how to easily supplement your protein and fiber intake.

Last Updated
Jan 22, 2026

Author and Medical Reviewer

Written by Jack, Founder

Jack is the Founder of Drink Wholesome.

Medically reviewed by Brittany, MS, RD and Jenn, PA-C

Kayla is a Registered Dietitian with a MS in Nutrition.

Jennifer is a Physician Assistant with a BA in Nutritional Sciences.

Protein Powder with Fiber

Why Should I Use High Fiber Protein Powder?

Dietary fiber, also known as roughage, is the indigestible part of plants.

Unlike other nutrients, it is not broken down and absorbed by the body; instead, it passes through the digestive tract relatively intact.

Note that there are two types of dietary fiber: soluble and insoluble.

• Soluble fiber dissolves in water, forming a gel-like substance that slows down the passage of food.
• Insoluble fiber does not dissolve in water, but rather speeds digestion by adding bulk to the stool.

Most plants contain both types of fiber, but usually more of one than of the other.

A high fiber diet normalizes bowel movements and helps maintain gut health.

It can also support weight loss and lower the risk for several chronic diseases (Nutr Rev, 2009).

Individuals with high intakes of dietary fiber might be at significantly lower risk for developing heart disease, stroke, hypertension, diabetes, obesity, etc.

In short, eating enough fiber is essential to good health, both in the short and long-term.

How Much Fiber Do I Need?

The recommended daily intake for dietary fiber for healthy adults is 25 grams per day for women and 38 grams per day for men (J Acad Nutr Diet, 2015).

High fiber foods include fruits, vegetables, legumes, and whole grains.

According to consumer surveys, most Americans are aware of the benefits of fiber and believe that they consume enough of it.

But research shows that only 5% of the American adults meets recommendations (J Acad Nutr Diet, 2015), which means you are likely not eating enough fiber.

Fortunately, adding high fiber foods to your diet is easy.

Just keep in mind that eating too much fiber can cause uncomfortable GI side effects like bloating and diarrhea.

As a rule of thumb, it is not recommended that you eat more than 10 grams of fiber in one sitting, especially if you are not used to eating a lot of fiber.

Does Protein Powder Have Fiber?

According to the FDA, a food must contain 20 percent or more to be considered “high” in fiber.

Protein powders with over 5 grams of fiber per serving can therefore be labeled high fiber protein powders.

But if you are familiar with protein supplements, you know that very few of them meet this criteria.

That is because most of them are made from protein concentrates and/or isolates, which have been mechanically and/or chemically stripped of everything but the protein, including the fiber.

There are a few companies that make high fiber protein powders, but most of them spike their products with fiber to increase the fiber content.

One popular brand, for example, adds guar gum to its protein powder to give it a whopping 20 grams of fiber per serving.

Not only is this too much fiber for one meal, but it is also an utterly unnatural way to increase your fiber intake.

What Is the Best Protein Powder with Fiber?

The best high fiber high protein powder contains a healthy serving of fiber (5-10 grams) from whole foods.

Protein powders with added gums do not qualify because gums are not whole foods.

Our Vegan Chocolate Almond Protein Powder, on the contrary, does qualify because it is made from whole almonds.

It contains 8 grams of fiber per serving, which is a natural and healthy way to boost both your fiber and protein intake.

🚫 Avoid Food Additives

Unlike most protein powders, our Vegan Almond Protein Powders are also free from emulsifiers, thickeners, and other food additives.

Regularly consuming additives can not only upset your stomach, but also alter the composition of your gut microbiome (North Clin Istanb, 2019).

This can lead to gut dysbiosis, or an imbalance in gut bacteria, which is associated with the onset and progression of several chronic diseases (Microorganisms, 2022; J Exp Med, 2019).

⚠️ Here is a list of the most common food additives in protein supplements:

• acacia fiber
• acacia gum
• acesulfame potassium
• artificial flavors
• ascorbic acid
• aspartame
• calcium carbonate
• carrageenan
• cellulose gum
• dextrin
• dicalcium phosphate
• dipotassium phosphate
• erythritol
• gellan gum
• guar gum
• gum arabic
• inulin
• locust bean gum
• maltitol
• maltodextrin
• mono- and diglycerides
• ‘natural’ flavors
• rice bran extract
• rice dextrin
• rice hulls
• rosemary extract
• silica
• silicon dioxide
• sodium alginate
• soluble corn fiber
• sorbitol
• soy lecithin
• sucralose
• sunflower lecithin
• tocopherols
• tricalcium phosphate
• xanthan gum
• xylitol
• zinc oxide

As a rule of thumb, if you cannot find it in nature or make it at home, it is probably a food additive.

🚫 Avoid Dairy-Based Proteins

Dairy-based proteins like whey and casein, although not an issue for everyone, can cause digestive issues too.

This is usually because they contain lactose, a sugar many individuals with sensitive stomachs cannot fully digest.

But you might be sensitive to dairy-based proteins even if you are not lactose intolerant.

This is particularly true for casein protein, which forms a gel-like substance in your stomach that slows down digestion.

🚫 Avoid Protein Concentrates and Isolates

You might also want to avoid ultra-processed protein concentrates and isolates.

Most protein supplements are made from one or both of these ultra-processed protein sources, which have been mechanically and/or chemically stripped of everything but the protein.

This includes the enzymes, fiber, and other natural digestive aids that help your gut break them down.

You therefore do not digest them in the same way that you do whole foods, which could affect your gut health.

Studies show that regularly eating protein concentrates and isolates might disrupt your gut microbiome and cause the formation of toxic byproducts in your gut (Nutrients, 2018; Mol Nutr Food Res, 2024).

You should thus look for protein supplements made from whole food protein sources like egg whites and almonds, which are easier to digest and absorb.

Order Samples to see for yourself.

Sources

1. Nutrition Reviews (Nutr Rev). Health benefits of dietary fiber. 2009.
2. Journal of the Academy of Nutrition and Dietetics (J Acad Nutr Diet). Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. 2015.
3. Journal of the Academy of Nutrition and Dietetics (J Acad Nutr Diet). Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. 2015.
4. Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2019.
5. Microorganisms (Microorganisms). Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options. 2022.
6. The Journal of Experimental Medicine (J Exp Med). The gut microbiome: Relationships with disease and opportunities for therapy. 2019.
7. Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
8. Molecular Nutrition & Food Research (Mol Nutr Food Res). In Vitro Fermentation of Animal and Plant Protein Isolates by the Human Gut Microbiota Under High and Low Carbohydrate Conditions. 2024.

Editorial Guidelines

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This article was written by a Registered Dietitian and reviewed by a Physician Assistant. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.