Meals Excessive in Soluable Fiber and Why We Must Eat Them

Meals excessive in soluble fiber embody:

1. Oats and oat bran
2. Barley
3. Lentils and beans (like black beans, kidney beans)
4. Apples
5. Citrus fruits (oranges, grapefruits)
6. Strawberries
7. Carrots
8. Brussels sprouts
9. Flaxseeds
10. 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:

1. Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
2. In a bowl, combine oats, oat flour, chia seeds, flaxseeds, cinnamon, salt, and baking powder.
3. In one other bowl, mix mashed banana (or applesauce), peanut butter, honey (or maple syrup), and vanilla extract. Combine till clean.
4. Mix moist and dry components, then fold in walnuts and raisins.
5. Scoop dough onto the baking sheet (about 2 tablespoons per cookie). Flatten barely.
6. Bake for 12–quarter-hour or till golden brown.
7. 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!