Foods high in soluble fiber include:
- Oats and oat bran
- Barley
- Lentils and beans (like black beans, kidney beans)
- Apples
- Citrus fruits (oranges, grapefruits)
- Strawberries
- Carrots
- Brussels sprouts
- Flaxseeds
- Chia seeds
These foods are great for digestive health and can help lower cholesterol levels.
Eating foods high in soluble fiber has several health benefits, including:
1. Supports Heart Health
- Lowers LDL ("bad") cholesterol by binding to cholesterol and removing it from the body.
- Helps reduce the risk of heart disease.
2. Regulates Blood Sugar Levels
- Slows down digestion and prevents blood sugar spikes, which is especially beneficial for people with diabetes.
3. Aids Digestion & Gut Health
- Promotes a healthy gut microbiome by feeding beneficial gut bacteria.
- Helps prevent constipation by softening stool.
4. Helps with Weight Management
- Keeps you full for longer, reducing overall calorie intake.
5. Reduces Inflammation & Supports Immunity
- Some soluble fibers (like those in oats and flaxseeds) help reduce inflammation, which is linked to many chronic diseases.
Here's a high-soluble fiber breakfast cookie recipe that's both delicious and nutritious!
High-Fiber Breakfast Cookies
(Makes about 12 cookies)
Ingredients:
- 1 cup rolled oats (soluble fiber)
- ½ cup FiberWise All Purpose (see below)
- 1 tablespoon chia seeds
- 1 tablespoon flaxseeds (ground for better absorption)
- ½ cup mashed banana or unsweetened applesauce
- ¼ cup natural peanut butter or almond butter
- 2 tablespoons honey or maple syrup
- ½ teaspoon cinnamon
- ½ teaspoon vanilla extract
- ¼ teaspoon salt
- ¼ teaspoon baking powder
- ¼ cup chopped walnuts (optional, for crunch)
- ¼ cup raisins or chopped dates (for natural sweetness)
- 1/4 cup pumpkin seeds, sunflower seeds
- 1/4 cup craisins or raisins
- 1/4 cup dark chocolate chips
Instructions:
- Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
- In a bowl, mix oats, oat flour, chia seeds, flaxseeds, cinnamon, salt, and baking powder.
- In another bowl, combine mashed banana (or applesauce), peanut butter, honey (or maple syrup), and vanilla extract. Mix until smooth.
- Combine wet and dry ingredients, then fold in walnuts and raisins.
- Scoop dough onto the baking sheet (about 2 tablespoons per cookie). Flatten slightly.
- Bake for 12–15 minutes or until golden brown.
- Let cool before enjoying!
Why These Cookies?
✔ Oats, flaxseeds, and chia seeds are loaded with soluble fiber to support digestion and heart health.
✔ Naturally sweetened with fruit and a touch of honey.
✔ Great for meal prep – make a batch and grab one for breakfast on the go!
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