A nutritionist's guide to choosing a snack bar

Did you know that 95% of the UK population snack at least once a day? According to ZOE’s PREDICT 1 study, snacking makes up around 25% of our daily energy intake. We see this as a golden opportunity to improve our diets by changing up our snacks.

But here’s the twist: it’s not how much you snack that’s the problem, but what you snack on that matters.

People who reached for lower-quality snacks (think biscuits, crisps, or ultra-processed snack bars) experienced poorer health outcomes (such as weight, blood fat and blood sugar response) compared to those who opted for whole plants such as fruit, nuts, or seeds. Plus, participants who chose healthier snacks reported feeling fuller for longer. That’s no surprise since high-quality snacks contain more fibre and less refined sugar which will help regulate your blood-sugar response and minimise glucose dips (both of which are associated with greater feelings of hunger later on in the day).

WHAT SHOULD YOU DO?

So swapping out your usual snacks for healthier options could improve your health — both how you feel day-to-day and your risk of chronic disease in the long-term. There are lots of healthy snacks to choose from: whole fruits like apples and bananas with a handful of nuts or nut butter, veggies with hummus, or tzatziki, edamame beans, and even 70% dark chocolate are all easy and delicious options.

But life moves fast, and finding healthy snacks when you’re out and about can be tricky. Whether you’re at work, on-the-move or just short of time, snack bars are a popular choice. But not all bars are created equal. We’ve created an ultimate guide:

CHOOSING A HEALTHY SNACK BAR

• CHECK THE SUGAR CONTENT

“No added sugar” plastered on the front of the bar? Don’t be fooled. It doesn’t mean there’s no sugar at all. Natural sugars from dates, raisins, or syrups can add up quickly. Always check the nutrition label for the total sugar content.

• SPOT EMULSIFIERS, PRESERVATIVES AND BULKING AGENTS

Manufacturers often sneak emulsifiers, preservatives and/or bulking agents into bars to improve texture, stability, and shelf life. Their presence often pushes products into the ultra-processed category. Relying on heavily ultra-processed bars, multiple times a week, can play havoc on your gut health.

• • Emulsifiers: (e.g., lecithin) Used to create a smooth, creamy texture.
  • Bulking Agents: If they add fibre (like chicory root fibre) they’re a win, but others are just fillers to make the bar feel more substantial and could be negatively affecting your gut.
  • Preservatives: Keep bars fresher for longer, maintaining colour and texture.

These additives can disrupt the balance of bacteria in your gut, potentially leading to negative effects. While more research is needed to fully understand their impact on health, one thing is certain — cutting back on foods high in additives will benefit your health.

• USE THE INGREDIENTS LIST

Did you know ingredient lists are ordered in terms of how much of each ingredient is in the bar? So, if glucose syrup, date syrup or date paste are up first, you’re likely looking at a lot of sugar. This is okay if it’s eaten after a meal, when your body is better at handling the sugar influx. But for a health-boosting snack? Aim for something with more fibre, plants and nutrients.

• FIBRE IS YOUR FRIEND

95% of the UK population are fibre deficient. Most adults consume just 18g per day — the recommendation for a 4-year-old — when we should all be aiming for 30g. Fibre does more than just keep you regular; it helps lower cholesterol, manage blood sugar, and support your gut bacteria, which can improve digestion, energy, skin and even your mood.

THE BOTTOM LINE

Snack bars can absolutely be a convenient and healthy option, but a little label scanning goes a long way. Next time you’re eyeing the snack bar aisle, keep these tips in mind and make the choice that leaves you feeling full, energised, and ready to take on your day. Opt for bars with wholefood ingredients, minimal additives, and a good dose of fibre. Your gut will thank you!

But we get it — finding a bar that ticks all those boxes can feel like searching for a needle in a haystack. That’s where the Indi Gut Bar comes in. It’s proof that you don’t need to compromise on health or taste when you’re on the go.

WHY INDI GUT BAR STANDS OUT:

• Low in sugar: Only 4.1g of sugar — that’s 65% less than 40 of the leading “health” snack bars.
• No nasties: Absolutely no emulsifiers, preservatives, or unnecessary bulking agents.
• High-quality ingredients: The top ingredients are oats (packed with prebiotic fibre for heart health) and soluble fibre (to help with digestion and keep things moving smoothly).
• Full of fibre from plants: With 7.8g of fibre from 15 whole plants, it’s a major helping hand toward your 30g of daily fibre and your weekly goal of 30 different plants.