Bite-size, Fiber-filled Snack?! Here’s a No-Bake Recipe to try!

Fiber is a source of prebiotics (food for our good gut bacteria) that is often not emphasized enough in our food plans. We hear about the different macronutrients: Carbohydrates, Proteins, and Fats and numerous micronutrients. We can also name off a variety of vitamins and minerals. So where does “FIBER” fall? Doesn’t it simply pass right through our gastrointestinal tract or is there more to it?!

The answer is… there is absolutely more to it! Just to introduce a fiber-filled snack recipe in this article, we’d like to briefly describe the importance of fiber. Simply put, the Standard American Diet does not provide even a fraction of the amount of fiber our bodies need! Men and women alike should aim to get at least 30 grams of fiber each day. Why is this so important? In fact, fiber is actually a type of carbohydrate, and we all know that not all carbs are created equally. Although not absorbable, FIBER is much MORE than just excrement or a stool-bulking, anti-constipating agent!

As human beings, our microbiome is established when we are born but continues to develop and modify throughout the course of our lifetime. It is largely affected by exactly what we put into our mouth. It’s now understood that our gut bacteria can actually promote health or create illness, depending on the balance between good vs. bad gut flora. Fiber is our microbiome’s favorite prebiotic! Unhealthy eating habits are one of the main contributing factors to the growth of bad bacteria in our gut. Therefore, it is essential to eat a variety of high-fiber plant sources daily, which will promote the growth of good bacteria in our gut!

Fiber is the fuel for our microbiome! Our gut bacteria digest the fiber in the plant-foods we eat and release a litany of antioxidants, vitamins, and Small Chain Fatty Acids (SCFAs). These SCFAs support our immune system to fight infections and reduce inflammation in our gut by constantly working to repair the gut lining. They are the dominant energy source of our colon!

In this recipe, each energy bite is filled with fiber from sources of ground flaxseed, oats, almond/sunflower butter, and chia seeds (optional). The recipe is super simple to reproduce and you can be creative with any additional fiber-rich ingredients! [Consider using a zip-lock bag to roll each bite to avoid the mess when rolling them]. Enjoy these delicious bites and feel charged with energy and be fiber-fueled!

NO-BAKE ENERGY FIBER BITES Recipe can be downloaded in PDF below