Back in the 1990s, fat-free chips burst onto the scene with an enticing promise: all the chip flavor you know and love for about half the calories. That sounds like a sweet deal, until reports started creeping up about Olestra. The indigestible, calorie-free secret ingredient used in place of oil started to spark a slew of stomach issues, from cramping and bloating to diarrhea and beyond. (We’ll stick with our regular Ruffles, thank you!)

A generation later, we’ve shifted past a collective fear of fat. But folks are still sweet on seeking out alternatives that are lower in calories and have other potential nutrition benefits. Lately, on the heels of the popularity of fibermaxxing, we’ve entered the low-sugar, high-fiber snack era.

These days, social media is buzzing about candies like Joyride (28 grams of fiber per bag), Shameless Snacks (~27 grams of fiber per bag) and Trader Joe's Sweet and Sour Gummy Worm Candies (70 grams of fiber per bag), due to their almost-too-good-to-be-true nutrition facts. But once again, accounts are rising about how these seemingly "innocent" eats might trigger some seriously uncomfortable intestinal challenges.

To help you navigate the growing market of these trendy snacks and hit your fiber goals in a way that won’t leave you reeling in regret or doubled-over in bed for hours on end, we asked gut-savvy dietitians to help us decode the labels, so you can decide whether these snacks are actually worth a try.

What Does Fiber Do, Anyway?

Before we dive into the data and details about these splashy snacks, we asked a panel of dietitians to give us a brief refresher about fiber.

"Most people just associate fiber with something that keeps you regular, but it does a lot more than just keeping our digestion moving along," admits Mackenzie Burgess, RDN, a Los Angeles-based registered dietitian nutritionist and recipe developer at Cheerful Choices. "Fiber also feeds the good bacteria in your gut, helps lower cholesterol, and keeps our appetite steady."

Over the long term, getting enough fiber may help lower your risk of heart disease, support healthy blood sugar balance, and may even lower colorectal cancer risk.

Kelly Jones, MS, RD, CSSD, LDN, a Newton, Pennsylvania-based board certified sports dietitian explains that the current dietary guidelines suggest that women shoot for at least 25 grams of fiber per day, while men should aim for 38 grams of fiber per day. (In case you missed it, here are the surprisingly doable ways dietitians meet that mark.) "If you want to personalize your needs, a more accurate recommendation is at least 14 grams of fiber for every 1,000 calories you need to consume. This may mean a lot more for athletes and those who have active professions," Jones adds.

How Much Fiber Is Too Much Fiber?

While active folks certainly need more than their sedentary peers, for all populations “more is not always better in one sitting,” says Lauren Manaker, MS, RDN, LD, a registered dietitian nutritionist and the owner of Nutrition Now Counseling in Charleston, South Carolina.

Considering the fact that more than 90 percent of Americans are not meeting their fiber needs, "I’d rather someone get it all in one meal or snack than not get it at all," Jones concedes. But if you’re trying to pack all 25 to 38 grams (or more) into one eating occasion, all three dietitians recommend proceeding with caution. Yes, even if everyone on social media is buzzing about fiber being the new protein.

According to Jones, Manaker, and Burgess, the side effects of consuming too much fiber at once can include:

• Bloating
• Constipation
• Gas
• Cramping
• Diarrhea

The maximum amount of fiber a human should consume is "truly individualized, especially since [people have] varied calorie needs and [for] people who have gastrointestinal diseases or disorders," Jones tells us. She has some clients who are A-OK eating more than 50 grams daily and 20 grams in a single sitting, while others notice stomach struggles with far less.

As a rule of thumb, Burgess and Manaker recommend sticking to about 5 to 10 grams of fiber for a snack, and 10 to 15 grams in a meal. Drinking plenty of water all the while is key as well.

"Fiber pulls water into the digestive process and can be fermented by gut bacteria, which is normal and beneficial. But in large amounts that can also mean more gas, bloating, urgency, or loose stools," Manaker says. "The amount matters, but the source matters too — 15 grams of fiber from a meal that includes lentils, vegetables, and grains may land differently than 15 to 30 grams from a candy made with concentrated added fibers."

What Are the Warning Signs That a High-Fiber Snack Might Give You an Upset Stomach?

So, what are the ingredients in these high-tech, high-fiber foods that might present a challenge for our gut? To keep sugar and calories lower, these products may use alternative sweeteners like:

• Allulose
• Stevia
• Monk fruit
• Sucralose
• Sugar alcohols like erythritol, maltitol, isomalt, or sorbitol

To boost fiber, brands might also add isolated fibers, such as:

• Chicory root fiber
• Inulin
• Soluble corn fiber
• Tapioca fiber
• Resistant dextrin
• Acacia gum
• Psyllium
• Polydextrose
• Methylcellulose

Alternative sweeteners may alter structure and function of gut microbes. And unlike fast-acting isolated fibers, whole foods package their fiber inside the plant's natural structure, so your gut bacteria breaks it down more slowly, Burgess notes.

Compared to a standard package of fruit snacks or gummy worms, either of these categories — alternative sweeteners or isolated fiber — could provoke digestive upset. In tandem, they "create a perfect storm for GI symptoms in some people, particularly when portions are large or the product is eaten quickly," Manaker warns. "The combination can make the nutrition label look appealing," but the gut response within an hour or two might be far from it.

If you’re unsure of how your body might handle these snacks, dietitians suggest sticking to a single serving (check the nutrition facts panel to confirm the size). Is the fiber content per serving more than 10 grams? Then, try a half portion during your first foray. "The biggest takeaway is that tolerance is highly individual. A snack that feels totally fine for one person may send another person running for the bathroom," Manaker says. "The label can offer clues, but your body’s response matters too."

What Do Dietitians Think About High-Fiber Snacks?

We couldn’t wrap up our conversation with the RDs without asking them directly: "How bad is it really if we try this trend?"

"These products aren’t automatically 'bad.' They’re also not a free pass to better gut health just because the fiber number is high, though. A very high-fiber processed snack can contribute to total fiber intake, but it doesn’t necessarily offer the same overall nutritional package as fiber-rich whole foods, which also bring vitamins, minerals, phytonutrients, and a broader mix of fiber types," Manaker explains. Plus, even though choosing low-sugar candy regularly may reduce your intake of added sugars, these snacks rarely offer other nutritional value — "and in some people may not be as satisfying, leading to overconsumption," Manaker flags.

Think of these in-style snacks as a very occasional treat, enjoyed on days when your overall fiber intake isn’t too high, so you can give your gut a break. As a general rule, your best bet is to stick to mainly whole foods; there are plenty of naturally sweet noshes that have some fiber. Apples, berries, pears, dried fruit, sweet potatoes, and whole grain cereals are all stellar options. Craving even more inspiration? You’ll find many fiber-rich options among these 85 healthy dessert recipes to satisfy every craving.

Related Content:

Dates Are Getting the Candy Treatment, but Are They Good for You?

Do You Really Need To Eat 2 Cups of Beans a Day To Hit Your Fiber Goals?

What a Dietitian Wants You To Know About Fiber