A low-fat, high-fiber cookies recipe chock full of gluten-free fiber sources like oat bran, chia seed, flaxseed, figs, and prunes. Six of these little fiber-rich snacks contribute 10 grams of fiber to your diet.
So, I was trying to figure out how to politely dance around the topic of…regularity…but I finally realized that there really is no dancing around it. It is what it is. Some of us struggle to stay regular while others of us (of whom I have several voodoo dolls) are as regular as the sunrise.
At the risk of TMI, suffice it to say, it has been a lifelong struggle for me. I have tried just about everything; prescriptions, over-the-counter, herbal supplements, etc. I didn’t like the way the prescriptions made me feel, the herbal supplements worked for a while and then fizzled out, and some of the over-the-counter stuff worked but made me nervous (Miralax aka propylene glycol I’m looking at you; sure you work, but you are also used in de-icing formulas!)
TMI?
So, this year I vowed to figure out how to get my body regular with just natural foods. I mean, really, it shouldn’t be that hard, right? At its simplest, I just needed to figure out the right foods to get my body doing what it needed to do.
To that end, I researched. And researched. And trialed. And errored. Ate large quantities of prunes and drank large amounts of psyllium husk. Gagged. Researched some more and trialed some more, until…success! This recipe for these high fiber cookies or snacks was the end result.
And while all this TMI may be, well…TMI…I figure that I am not the only one with this struggle and if what worked for me works for someone else, well then..I want to put it out there.
I fully accept that these little fiber-rich snacks will never win any beautiful cookie contests. But, this gluten-free, low-fat, high fiber cookies recipe is chock full of both soluble and insoluble fiber. Both fibers play a roll in keeping constipation at bay and helping with regularity. And not for nothing, these high fiber snacks are moist and quite tasty with hints of cinnamon, vanilla, and orange.
So, let’s talk about the different kinds of fiber.
Soluble and Insoluble Fiber
Both soluble and insoluble fiber are important. A healthy diet contains a mix of both, as do these high fiber cookies.
Soluble fiber dissolves in water and gastrointestinal fluids when it enters the stomach and is transformed into a gel-like substance in the large intestine. Soluble fiber allows more water to remain in your stool, making waste softer, larger, and thus, easier to pass through your intestines.
Insoluble fiber does not dissolve in water or gastrointestinal fluids and remains more or less unchanged as it moves through the digestive tract. Insoluble fiber adds bulk to your fecal material, which hastens its passage through your gut to prevent constipation.
What are the ingredients of these gluten-free, High Fiber Cookies?
These fiber-rich snacks contain both insoluble and soluble fiber and get all their goodness from some very simple ingredients:
Oat Bran provides both soluble and insoluble fiber. With total fiber of 14 grams per cup, it is a good, gluten-free option for the base of my fiber cookies.
Flaxseed provide 46 grams of fiber per cup of primarily insoluble fiber. Not only do flaxseed provide a great deal of fiber, but they are also a super source of the omega-3 fatty acid alpha-linolenic acid (ALA).
At 40% fiber by weight, Chia Seed are ounce by ounce, one of the best sources of fiber. Because of its high soluble fiber content, chia seeds can absorb up to 10–12 times their weight in water, becoming gel-like and expanding in your stomach. One cup of chia seeds contributes 80 gram of fiber. Not surprisingly, these healthy breakfast cookies contain this valuable fiber source.
Not only are Prunes rich in insoluble fiber (2 grams per ounce), but they contain the natural laxative sorbitol as well. As Sorbitol passes through a person’s body undigested, it draws water into the gut to bulk up the stool and stimulate a bowel movement.
With all the seeds, I guess I shouldn’t have been surprised, that Figs are a real fiber powerhouse! Containing both insoluble and soluble fiber, figs pack an impressive 42 grams of fiber per cup. This fiber-rich snack recipe contains 14 ounces of figs, providing a substantial amount of fiber.
Fiber Cookies
These fiber-rich cookies are easy to make and one serving yields a much needed 10 grams of fiber to your diet. This recipe makes 90-100 cookies; the serving size for the nutrition information is 6 cookies.
Ingredients
- 1 cup flax seed (ground)
- 1/2 cup chia seed
- 1 1/2 cup water
- 6 ounces pitted prunes
- 14 ounces dried figs (about 26), with stems cut off
- 2 cups oat bran
- 1/2 tsp baking powder
- 1 tablespoon vanilla
- 2 teaspoons cinnamon
- 1 orange, zested and seeds removed or zested and juiced.
Instructions
- Preheat oven to 350°
- If your flaxseed are whole, grind them. I have found a coffee grinder works best.
- Add flaxseed, chia seed, prunes, figs, orange zest, orange juice, vanilla, cinnamon, and water to a food processor process until smooth. You can just remove the seeds and add the whole orange after you zest the orange, but you may have a few bits of the orange membrane in your cookies. That doesn't bother me, but it is up to you.
- Toss oat bran with baking powder and add to the mixture.
- Pulse the food processor to just combine.
- Scoop batter and place on a silicone baking mat or parchment-lined cookie sheet. I use this scoop and it works great.
- Bake for 30 minutes.
- Let cool and then store in an airtight container in the refrigerator.
- I zap mine for 15-20 seconds before I enjoy them.
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Nutrition Information:
Yield: 17 Serving Size: 6Amount Per Serving: Calories: 138Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 20mgCarbohydrates: 20gFiber: 10gSugar: 9gProtein: 4g
How much fiber do you need?
The average American gets about 15 grams of fiber per day, but the recommended intake is 25-30 grams per day. Six of these little high fiber snacks provide about 10 grams of fiber, so they really add to your daily fiber intake!
My morning routine now includes 6 of these little healthy breakfast cookies along with my tea. I have to tell you, since making these part of my morning I have been REALLY REGULAR! In fact, I have gone from being regularly irregular to regularly regular…it is a good and wonderful thing! (Once again, indulge my TMI, but I know that I am not the only one with the struggle and want to share what worked for me!)
Bookmark this page or pin the following image to refer back to this recipe for these fiber-rich snacks in the future.
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16 Comments
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Hi there, I’m Lynn and I’m in my happy place when cooking, baking, creating, crafting, diy-ing or gardening. You too? We should be friends! Reach me at [email protected] Read more about me here.
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Toni Syrmopoulos
July 27, 2020 at 12:33 pmThis recipe sounds awesome! Perhaps this is an extremely basic knowledge but I’ve never prepared or eaten fresh figs. Are you using fresh figs or dried figs and how do you prepare the figs? And prunes, I’m assuming, you’re using the dried ones you can purchase in a package? Thanks…I’m looking forward to testing this recipe!
lynn
July 27, 2020 at 4:58 pmThanks for the comment Toni, I clearly need to clarify that in the recipe. The recipe uses both dried figs and dried, pitted prunes. Just cut the stems off of the figs and you are good to go. I am going to pop in and fix that right now.
Thanks for the heads up!
Hugs,
Lynn
patricia tessler
March 5, 2021 at 8:05 amThank you so much for this wonderful recipe. Like you, I have struggled with the same dilemma for YEARS and no doctor yet has been able to figure it out. Yes, the drugs, the over-the-counter, all the non-working potions when all I want is to just be regular and healthy! Your story is my story! I’m always looking for healthier options including less sugar. I find even the gluten-free/organic cookies can be “clogging.” Anything with flour/bread-like is lethal! So I can’t wait to try this recipe. Thanks again! You just might be saving a lot of lives out in the internet world!
lynn
March 8, 2021 at 1:56 pmHi Patricia,
I sure hope this helps, even a little! I find that eating a few of these ‘cookies and increasing my fruit/vegetable consumption does help, though I find I do still need to drink a glass of psyllium husk and Benefiber daily. I was hoping to do away with those last 2, but alas, seems it is not meant to be. I have come to the realization that I need to stay on top of this and be proactive and not let it become a ‘problem’. Good luck! And I’d love to hear what works for you as well.
Hugs,
Lynn
Cheryl Thornhill
February 3, 2021 at 10:50 amI’m excited to try this. YOU are speaking my language!
lynn
February 5, 2021 at 6:57 amOh Cheryl,
I feel for you if you can relate! Ugh! I hope these little treats help you too.
Hugs,
Lynn
Angelina
February 24, 2021 at 5:56 pmJust put these in the oven! Only made a half batch as the black hole that is my husband ate some of my figs that I told him were for these cookies. I don’t have a kitchen scale so I didn’t know how many prunes to put in. Just guessed at a handful and the texture seemed right. My cookie scoop must have been too big since I only got 24 cookies from a half batch. Will try eating 3 and see if that does the trick for me!
lynn
February 25, 2021 at 3:03 pmHi Angelina,
Well, what do you think? I have decided that they taste like the inside of a Fig Newton. Do you think so?
Elizabeth Schiller
August 24, 2021 at 8:07 pmHow large of a scoop are you using when making these cookies?
Also…. I have a recipe for a flax seed mug muffin my husband loves. Easy to make, gluten free, sugar free. Email me back if you want the recipe. He uses the muffin in the morning with breakfast and these cookies with the Smooth Move tea for dessert after dinner. Easy to make, gluten free, sugar free. Email me back if you want the recipe.
lynn
August 25, 2021 at 8:24 amGood Morning Elizabeth!
I am using a 2 Tablespoons scoop.
I’d love your flax seed mug muffin recipe! Always looking for ways to increase my fiber. Thanks so much for sharing! I’ve also recently discovered pre-biotics which are helpful as well. We ‘bound up’ people need to stick together! 😘
Hugs,
Lynn
Susan
March 28, 2022 at 7:00 pmHello, Lynn,
I’ve made these cookies twice now, half a batch at a time and think they are delicious! I can sympathize with you and understand your need to create them. I can definitely use them for their therapeutic properties but two cookies with some very dark chocolate on the side makes a lovely little dessert! Do you use them for your only breakfast? Thank you for the recipe!!
lynn
March 29, 2022 at 6:41 amHi Susan,
Like you, I find them a good ‘sweet’ treat in the mid-afternoon, though I hadn’t considered pairing them with chocolate for a dessert. But, I certainly will now. I can see how the dark chocolate and the deep rich flavor of the cookies with hint of orange would pair well! I love fruit with chocolate anyway, so this is right up my alley. Thanks so much for your suggestion and for writing in. I always appreciate comments and reviews.
Hugs, Lynn
Beth Durham
September 13, 2021 at 1:17 pmPlease share your recipe for the mug muffin! Thanks!
lynn
September 18, 2021 at 2:06 pmI hope she does! I’m looking forward to it.
Jas
May 25, 2022 at 9:09 amThis recipe looks FANTASTIC!!
I’m wondering about the orange, is it flavour or fibre or moisture? All of the above?
I love oranges on their own but aren’t huge on them in baked goods. How necessary are they here? What job are they doing? Could I sub in vanilla and some mashed banana maybe?
lynn
May 25, 2022 at 9:24 amThe oranges are more for the moisture and flavor. Apples would give you the moisture and vanilla would give you a little of both. Not sure bananas would give enough moisture…but give it a try. Worse case, you could add some water for the extra moisture.
I’d love to know what you decide to do and how it works it out.
Hugs, Lynn