What are the best protein shakes with fiber?

drink wholesome makes the best protein shakes with fiber. Our vegan chocolate protein powder has 8 grams of fiber per serving, and is made with just 4 simple ingredients. Order samples to see if our high fiber protein shakes are right for you. 

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drink wholesome makes the best protein shakes with fiber.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

What is fiber? 

Dietary fiber, often referred to as roughage, is the non-digestible portion of plants. Unlike other nutrients, the body does not break down or absorb fiber. Instead, fiber moves through the digestive tract relatively intact.

There are two main categories of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water, creating a gel-like substance that retards the movement of food through the digestive tract. Insoluble fiber, as the name implies, does not dissolve in water, and enables quicker digestion by adding volume to stool. Most plants contain both types of fiber, typically in varying proportions.

Why high fiber?

A diet rich in fiber can help regulate your bowel movements and support overall gut health. Additionally, eating lots of fiber is associated with weight management and a reduced risk of various chronic conditions. People who consume ample dietary fiber seem to have a notably lower likelihood of developing heart disease, stroke, high blood pressure, diabetes, obesity, and certain gastrointestinal diseases.

How much fiber? 

The recommended daily fiber intake is 25 grams, including approximately 6 grams of soluble fiber. You can get fiber from foods like fruits, vegetables, legumes, and whole grains.

Consumer surveys reveal that most Americans recognize the benefits of fiber and believe they are getting enough of it, but research indicates that only a mere 7% of adults actually meet these recommendations. Fortunately, incorporating fiber-rich foods into your meals is straightforward. Throwing a handful of spinach or a half an avocado into the mix, for instance, will give your protein shake a healthy dose of fiber. Be careful though, excessive fiber intake can lead to uncomfortable gastrointestinal side effects such as bloating and diarrhea. It is advisable not to consume more than 10 grams of fiber in one go, especially if you are not accustomed to a high-fiber diet.

Do protein shakes contain fiber? 

The majority of protein supplements contain little to no fiber because they are made with protein concentrates or isolates, foods stripped of everything except the protein. Through rigorous mechanical and chemical processing, the fiber is separated and removed from the protein, resulting in a product that is high in protein, but lacking in other nutrients.

While a few companies produce protein supplements with added fiber, most of them do so in a way that is utterly unnatural. Take, for instance, a popular brand that spikes its protein powder with guar gum, yielding an impressive 20g of fiber per serving. Not only is this an excessive amount of fiber for a single sitting, but guar gum is a controversial food additive that looks nothing like real food.


What are the best high fiber protein shakes?

A protein shake with fiber can be an excellent way to incorporate both protein and fiber into your diet, but not all high-fiber protein shakes are created equal. Unfortunately, many such protein shakes contain added emulsifiers, thickeners, sweeteners, and flavors that look nothing like real food. Ingredients like these can cause painful side effects and long term gut health problems. Keep reading to learn more.

Why drink wholesome

drink wholesome is additive-free.

One of the reasons why we make the best protein shakes with fiber is that we do not use any food additives whatsoever. Even small amounts of additives can trigger uncomfortable side effects because they are challenging to digest. Foods that resist digestion tend to hang around in your digestive tract, feeding your gut bacteria. Gut bacteria release gas as they eat, so more time to eat means bloating, flatulence, stomach pain, and even constipation. Partially digested food additives can also cause your colon to absorb excess water, resulting in diarrhea.

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

acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol

Regularly consuming food additives can disturb regulatory pathways within your intestines, creating an environment for inflammatory bowel disease (IBD) and various other systemic inflammatory conditions. Food additives, especially artificial sweeteners and sugar alcohols, can also upset the balance of your gut microbiome. An imbalanced gut microbiome is a significant contributor to inflammation and is associated with the development of numerous chronic diseases.

the alternative:

Protein Matrix Comprised of (Whey Protein Concentrate,  Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids,  Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain

drink wholesome is dairy-free.

Another reason why we make the best high fiber protein shakes is that we do not use dairy-based proteins. Whey and casein, two byproducts of cheese and yogurt manufacturing, are known for causing digestive issues. This is particularly true for individuals with lactose intolerance, which afflicts more than one-third of adults. People with lactose intolerance cannot completely break down lactose, the sugar in dairy. This, as you just learned, can result in a number of painful symptoms.

drink wholesome is made with real foods.

A final reason why we make the best protein shakes with fiber is that we do not use protein concentrates or isolates. Nearly all other protein powders contain one or both of these protein sources, which are made using intensive mechanical and chemical processing. In some cases, manufacturers rely on solvents like hexane to isolate the protein, so what you end up putting into your body looks very little, if anything, like real food.

Your digestive system is designed to handle unprocessed or minimally-processed natural foods, not artificial or highly refined ingredients. This is why regularly consuming processed foods like protein concentrates and isolates can disrupt your gut microbiome. This community of microorganisms does more than just aid in digestion; it also shields you from pathogens, educates your immune system, and plays a crucial role in various bodily functions. An imbalanced gut microbiome is thus a serious matter.

Instead of relying on protein concentrates or isolates, we make the best high fiber protein shakes using whole almonds. Almonds are a good source of fiber, healthy fats, and protein with several unique health gut health benefits.

First of all, unlike protein concentrates and isolates, almonds contain enzymes and natural digestive aids that facilitate digestion. They also have prebiotic properties to the table, meaning they improve your gut microbiome’s diversity and composition. Finally, almonds promote regular and healthy bowel movements. It is therefore no surprise that our customers report fewer digestive issues with our vegan almond protein powder than with any other type of protein supplement.


really good

“First vegan protein that doesn’t make my smoothies taste like chalk! Great source of fiber too. Has definitely helped keep things moving smoothly if ya know what I mean.” – Mike

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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.