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!)


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.

Fiber-Rich Cookies with jar of cookies and oranges in the back ground.

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.

Overhead shot of 5 high fiber cookies

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?

Ingredients used in 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

Fiber Cookies

Yield: 17
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

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.


  • 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.


  1. Preheat oven to 350°
  2. If your flaxseed are whole, grind them. I have found a coffee grinder works best.
  3. 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.
  4. Toss oat bran with baking powder and add to the mixture.
  5. Pulse the food processor to just combine.
  6. Scoop batter and place on a silicone baking mat or parchment-lined cookie sheet. I use this scoop and it works great.scooping cookie dough
  7. Bake for 30 minutes.
  8. Let cool and then store in an airtight container in the refrigerator.baked high fiber cookies on silicone mat
  9. I zap mine for 15-20 seconds before I enjoy them.
Nutrition Information:
Yield: 17 Serving Size: 6
Amount Per Serving: Calories: 138Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 0mgSodium: 20mgCarbohydrates: 20gFiber: 10gSugar: 9gProtein: 4g

Did you make this recipe?

It would be great if you could take a minute and leave a comment below, as well as how many stars you think it deserves. Help other readers by asking any questions you have or sharing any modifications to the recipe. I'd love to hear how you served it! If you are on Instagram, then tag @nourishandnestle on Instagram and hashtag it #nourishandnestle! Many Thanks

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.

Baked High Fiber Cookies

Thanks so much for spending a few minutes of your busy day with me!

If you want to make sure you don’t miss future content, pop your email in the pale green box up on the right or click here.  I usually send out 2-3 emails a week, so I won’t inundate your inbox. Believe me, I’m sensitive to an overflowing email inbox!  

We will only use your email address to send you emails, no more than 1-2 per week. In addition, you will have access to my growing library of knit & crochet patterns, as well as other printables. Check back often as this library will continue to grow.   Please know that you can unsubscribe at any time by emailing me or clicking on the “unsubscribe” link at the bottom of all emails.  

And, you can access many of the products I refer to on my Nourish and Nestle Amazon Page. You can access it here.

So, if you’d like to get in on the ‘subscriber benefit’ action, simply subscribe to Nourish and Nestle here or using the form on the right sidebar. It’s towards the top a bit.

I have sent all my subscribers the link to the Subscriber Benefits Library. If you missed it or misplaced it, drop me a line.

Until next time…

Thanks for making my day by SHARING!!


  1. Toni Syrmopoulos

    July 27, 2020 at 12:33 pm

    This 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 pm

      Thanks 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!



    • patricia tessler

      March 5, 2021 at 8:05 am

      Thank 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 pm

        Hi 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.



  2. Cheryl Thornhill

    February 3, 2021 at 10:50 am

    I’m excited to try this. YOU are speaking my language!

    • lynn

      February 5, 2021 at 6:57 am

      Oh Cheryl,

      I feel for you if you can relate! Ugh! I hope these little treats help you too.



  3. Angelina

    February 24, 2021 at 5:56 pm

    Just 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 pm

      Hi Angelina,

      Well, what do you think? I have decided that they taste like the inside of a Fig Newton. Do you think so?

  4. Elizabeth Schiller

    August 24, 2021 at 8:07 pm

    How 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 am

      Good 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! 😘



    • Beth Durham

      September 13, 2021 at 1:17 pm

      Please share your recipe for the mug muffin! Thanks!

      • lynn

        September 18, 2021 at 2:06 pm

        I hope she does! I’m looking forward to it.


Leave a Reply

Your email address will not be published. Required fields are marked *

Skip to Recipe