Are you looking for a vegan protein powder that also provides fiber? If so, you’ll want to check out the options below. These powders are made with high-quality ingredients and provide a range of health benefits. So, whether you’re looking for extra energy or better digestion, one of these powders is sure to fit your needs.
In this article:
- What is Fiber? The Benefits Explained
- The Vegan Diet and Fiber Intake
- The Top 3 Vegan Protein Powders With Fiber
- The Bottom Line: Making a Decision
1. What is Fiber? The Benefits Explained
Most people know that fiber is an important part of a healthy diet, but many don’t know exactly what fiber is or why it’s so beneficial.
Put simply, fiber is a type of carbohydrate that the body cannot digest. This may seem like a negative, but actually, it’s one of the things that makes fiber so good for you. Because the body cannot digest fiber, it passes through the digestive system relatively intact. This means that it helps to add bulk to the stool and prevents constipation.
Fiber can be either soluble or insoluble.
Soluble fiber dissolves in water to form a gel-like substance. This type of fiber helps to regulate the body’s use of sugars, making it helpful for diabetics. It also lowers cholesterol levels by binding with bile acids and prevents constipation by adding bulk to the stool. Good sources of soluble fiber include oats, beans, nuts, and apples.
Insoluble fiber does not dissolve in water. It adds bulk to the stool and helps food move through the digestive system more quickly. This type of fiber is good for preventing constipation and can also help to reduce the risk of developing hemorrhoids. Good sources of insoluble fiber include wheat bran, whole-wheat bread, and nuts.
Fiber is an important part of a healthy diet. It helps to promote regularity, lower cholesterol levels, and prevent constipation.
The recommended daily intake of the fiber changes slightly depending on the organization. The FDA recommends 28 grams each day for a 2,000-calorie diet while the USDA’s Dietary Guidelines for Americans have different recommendations for women and men which also vary by age. For women, the guidelines recommend between 22 and 28 grams per day depending on age while for men, the recommendation is between 28 and 34 grams a day again depending on how old they are.
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2. The Vegan Diet and Fiber Intake
The vegan diet is often lauded for its many health benefits, and one of those benefits is fiber intake. Because fiber is only found in plant foods, vegans are naturally at an advantage when it comes to getting enough fiber.
While the average American only consumes about 10 to 15 grams of fiber per day, studies show that vegans naturally tend to consume double that.
By simply eating a variety of fruits, vegetables, grains, and legumes, vegans are bound to reach their daily recommended intake with ease.
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3. The Top 3 Vegan Protein Powders With Fiber
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3.1. Vega Hello Wellness You’ve Got Guts
This powder can be added to water or almond milk to create a smoothie-like drink. Each serving contains 5 grams of prebiotic fiber, which helps promote gut health. Probiotics are also included to help keep your gut bacteria balanced.
Ingredients:
Pea Protein, Inulin (from Chicory Root), Cocoa Powder, Natural Flavors, Pumpkin Seed Protein, Fermented Organic Quinoa Sprout, Fermented Organic Amaranth Sprout, Probiotics (Bacillus Coagulans GBI – 30 6086), Banana Powder, Ground Organic Saigon Cinnamon, Protease Enzyme, Xanthan Gum, Acacia Gum, Monk Fruit Extract, Sea Salt, Rosemary Extract.
Highlights:
- Fiber: 5g per 29g portion (17% fiber)
- Protein: 15g per 29g portion (52% protein)
- Blender-free smoothie
- 4.4 out of 5 stars on Amazon and thousands of reviews
3.2. Purely Inspired Organic Protein Powder
This protein powder is made with an organic protein blend of pea and brown rice proteins, as well as organic coconut cream. The powder is certified USDA and it contains 5g of fiber per portion, plus a probiotic for added digestive support.
Ingredients:
Organic Protein Blend (Organic Pea Protein, Organic Brown Rice Protein),
Organic Coconut Creamer (Organic Coconut Oil, Organic Rice Syrup Solids, Organic Pea Protein, Sodium Citrate, tricalcium Phosphate, Organic Sunflower Lecithin),
Organic Inulin, Organic Cane Sugar, Organic Natural Flavors, Organic Guar Gum,
Organic Fruit and Veggie Blend (Organic Spinach, Organic Broccoli, Organic Flaxseed, Organic Alfafa Extract, Organic Blueberry),
Organic Rebaudioside A (Stevia Extract), Sea salt, Tricalcium Phosphate, Papain, LactoSpore Bacillus coagulants MTCC 5856.
Highlights:
- Fiber: 5g per 39g portion (13% fiber)
- Protein: 22g per 39g portion (56% protein)
- Contains added sugar (2 grams)
- Certified USDA Organic
- 4.4 out of 5 stars on Amazon and thousands of reviews
3.3. Vegan Smart All-in-One Nutritional Shake
This product is an all-in-one meal replacement shake that contains a combination of protein, fiber, vitamins, and minerals. The fiber and omega blend provides 5 grams of fiber. However, be aware that the shake does contain added sugar, amounting to a final 6g per portion.
Ingredients:
Complete Protein Blend (Pea Protein Isolate, Quinoa Protein, Chia Protein, Potato Protein, Chlorella Protein),
Fiber & Omega Blend (Inulin (from Chicory), Flax Seed Powder, Pea Fiber, Bamboo Fiber, Apple Fruit Fiber, Borage Oil),
Vegan Energy Blend (Organic Cane Sugar, Sunflower Oil, Medium Chain Triglycerides, Organic Rice Syrup Solids),
Whole Food Complex (Apricot Fruit, Raspberry Fruit, Carrot Root, mango Fruit, Pineapple Fruit, Broccoli Flower and Stem, Cabbage Leaf, Beet Root, Spinach Leaf),
Digestive Enzyme Blend (Bromelain, Protease, Amylase, Lipase),
Prebiotics (Aloe vera inner leaf (Aloe barbadensis),
Natural Flavors, Organic Stevia Leaf Extract, Xantham Gum.
Highlights:
- Fiber: 5g per 43g portion (12% fiber)
- Protein: 20g per 43g portion (46% protein)
- Contains added sugar (6 grams)
- 4.5 out of 5 stars on Amazon and thousands of reviews
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4. The Bottom Line: Making a Decision
If you purchase something through one of our affiliate links, we may receive a small commission. This does not affect the price you pay in any way. Thank you for supporting our website!
All of the options in this article provide 5 grams of fiber per portion. However, depending on the size of the portion, this translates to different proportions of fiber in the entire product.
Vega Hello Wellness You’ve Got Guts is the best overall option for a vegan protein with fiber, containing the highest proportion of fiber. It is also the only one on this list that does not have any added sugars.
Purely Inspired Organic Protein Powder is a great option for those looking specifically for an organic product, and it is also the one with the highest concentration of protein.
Finally, Vegan Smart All-in-One Nutritional Shake is a great option for those looking for an all-in-one product that can not only help your daily intake of fiber, but also provide you with the vitamins, minerals, and omegas your body needs to support overall health.