Meals Excessive in Soluable Fiber and Why We Must Eat Them

Meals excessive in soluble fiber embody:
- 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 meals are nice for digestive well being and may help decrease levels of cholesterol.
Consuming meals excessive in soluble fiber has a number of well being advantages, together with:
1. Helps Coronary heart Well being
- Lowers LDL (“dangerous”) ldl cholesterol by binding to ldl cholesterol and eradicating it from the physique.
- Helps cut back the danger of coronary heart illness.
2. Regulates Blood Sugar Ranges
- Slows down digestion and prevents blood sugar spikes, which is particularly helpful for folks with diabetes.
3. Aids Digestion & Intestine Well being
- Promotes a wholesome intestine microbiome by feeding helpful intestine micro organism.
- Helps forestall constipation by softening stool.
4. Helps with Weight Administration
- Retains you full for longer, decreasing general calorie consumption.
5. Reduces Irritation & Helps Immunity
- Some soluble fibers (like these in oats and flaxseeds) assist cut back irritation, which is linked to many continual illnesses.
Here is a high-soluble fiber breakfast cookie recipe that is each scrumptious and nutritious!
Excessive-Fiber Breakfast Cookies
(Makes about 12 cookies)
Elements:
- 1 cup rolled oats (soluble fiber)
- ½ cup FiberWise All Objective (see under)
- 1 tablespoon chia seeds
- 1 tablespoon flaxseeds (floor for higher absorption)
- ½ cup mashed banana or unsweetened applesauce
- ¼ cup pure 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 (optionally available, for crunch)
- ¼ cup raisins or chopped dates (for pure sweetness)
- 1/4 cup pumpkin seeds, sunflower seeds
- 1/4 cup craisins or raisins
- 1/4 cup darkish chocolate chips
Directions:
- Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
- In a bowl, combine oats, oat flour, chia seeds, flaxseeds, cinnamon, salt, and baking powder.
- In one other bowl, mix mashed banana (or applesauce), peanut butter, honey (or maple syrup), and vanilla extract. Combine till clean.
- Mix moist and dry components, then fold in walnuts and raisins.
- Scoop dough onto the baking sheet (about 2 tablespoons per cookie). Flatten barely.
- Bake for 12–quarter-hour or till golden brown.
- Let cool earlier than having fun with!
Why These Cookies?
✔ Oats, flaxseeds, and chia seeds are loaded with soluble fiber to assist digestion and coronary heart well being.
✔ Naturally sweetened with fruit and a contact of honey.
✔ Nice for meal prep – make a batch and seize one for breakfast on the go!
COPYRIGHT
2007-2025 Patti Friday b.1959.