Tapioca Fiber vs. IMOs: What’s Really in Your Protein Bars and Keto Candy?

Erin Botticelli
Jul 14
3 min read

Welcome to the Get to Know Your Ingredients Series—a weekly deep dive into the science, purpose, and real-life impact of common food ingredients. Because when we understand what we’re putting in our bodies, we can make more confident, empowered food choices.

This week we’re shining a spotlight on tapioca fiber, a sneaky little ingredient found in everything from protein bars and cookies to keto candies and so-called “healthy” sweets.

Let’s get into it.

What Is Tapioca Fiber?

Tapioca fiber is a processed form of starch that comes from the cassava root, a plant native to tropical climates. While cassava is traditionally a rich carbohydrate source, tapioca fiber is engineered through enzyme processing to act as a sweetener, thickener, and “fiber” in commercial food products.

You’ll typically find it in:

Low carb/keto-friendly snacks
Protein bars and baked goods
Gummy candies and desserts marketed as “sugar-free” or “high fiber”

It creates that chewy texture many of us associate with bars and sweets—and it’s often touted as a better-for-you alternative to corn syrup or traditional sugar.

But Is It Actually Better?

The Heads Side (Potential Benefits)

Tapioca fiber can function like a resistant starch, meaning it resists digestion in the small intestine and ferments in the large intestine.
This fermentation can create short-chain fatty acids (SCFAs) that are beneficial for gut health.
Some non-IMO (we’ll explain that shortly) versions may lower post-meal blood sugar levels, which is helpful for blood sugar regulation and weight management.
- Study example: Clinical Nutrition study showed lower glycemic responses with certain types of tapioca-based resistant starch.

The Tails Side (The Catch)

Not all “tapioca fiber” is created equal.
Many commercial products contain a version called IMO (isomaltooligosaccharides), a sugar derivative that’s been shown to raise blood glucose similarly to regular sugar (glucose/dextrose).
This can lead to insulin spikes, which over time may contribute to insulin resistance—a key factor in the hormonal theory of obesity and metabolic dysfunction.

So while it says fiber on the label, it may be acting more like sugar in your body.

What to Watch for on Labels

Tapioca fiber can appear under many names, including:

Prebiotic Tapioca Fiber
Soluble Tapioca Fiber
Prebiotic Fiber from Tapioca Starch
Prebiotic Soluble Fiber from Cassava
Organic Tapioca Fiber
Non-GMO Tapioca Fiber (Note: There are no GMO cassava plants, so this label is meaningless—like calling a black shirt “non-red.”)

Your red flag? Look for anything that contains or resembles:

IMO (Isomaltooligosaccharide)
VitaFiber
“Fiber” syrups that also cause bloating or gas

The FDA’s Take

Interestingly, tapioca fiber is not included in the FDA’s 2018 list of approved dietary fibers (Docket #: FDA-2016-D-3401). This means that—unless proven to have a physiological benefit—it technically does not qualify as dietary fiber according to FDA standards.

That hasn’t stopped many manufacturers from continuing to label it as such… though label regulations are slowly tightening.

Why This Matters for Weight Loss & Blood Sugar

If you’re trying to lose weight, manage cravings, or stabilize energy throughout the day, paying attention to hidden sources of sugar and insulin-spiking fibers like IMOs is critical.

Chronic blood sugar spikes → Increased insulin → Potential insulin resistance → Weight loss resistance

Especially if you’re eating a lot of “healthy” bars or snacks and wondering why the scale won’t budge—your favorite bar may be sabotaging your progress.

Quick Tip:

If tapioca fiber is listed as one of the first 3 ingredients, it's likely a large amount. Be extra cautious and check for “No-IMOs” on the label.

A Note on Gas and Bloating

If you’re experiencing GI issues (like bloating or gas) after eating a protein bar or greens powder, check the label. IMOs and other poorly digested fiber additives may be the culprit. Not all fiber is gut-friendly, and not all “prebiotics” are beneficial for everyone.

Final Thoughts

Nutrition isn’t black and white—context matters.

Not all tapioca fiber is bad, especially if you find it lower on the ingredient list.
But it’s not automatically “healthy” just because it’s marketed as non-GMO or keto-friendly.
And we can’t always trust labels at face value—many brands are still using IMOs and hiding behind vague names.

My advice? Be a label detective. Know what you’re looking for. And don’t hesitate to reach out to trusted health professionals if you’re unsure.