5 Gut Friendly, High Fiber Desserts 

high fiber dessert black bean brownie

“5 Gut Friendly, High Fiber Desserts” was written by Fara Kwok & edited/reviewed by Sadie Hitsky, RD. Fara is a graduate student studying Nutrition and Dietetics at Bastyr University.  

At Digested Wellness, our love for fiber extends to every meal, including desserts! High fiber desserts not only satisfy your sweet tooth, but increase fiber in your diet to support your gut health as well.

This article includes 5 high fiber dessert ideas to elevate your dessert game all while nourishing your body and helping you meet your daily fiber needs. 

The Importance of Fiber:

Before we delve into the recipes for high fiber desserts, it’s important to know why fiber is essential. Fiber supports all of the following:

  • Aids in digestion
  • Helps maintain a healthy weight
  • Regulates blood sugar levels
  • Removes excess cholesterol from your body

High-fiber diets offer many health benefits to the whole body

Gut microbiome

Fiber serves as fuel for beneficial bacteria in the gut, promoting a healthy balance of gut microbiota. A diverse and healthy gut microbiome is associated with various aspects of good health, including immune function and mental well-being. Learn more about the foundations for gut health through this Gut Health 101 article.

Digestive health

Fiber also adds bulk to stool, which helps prevent constipation and promotes regular bowel movements. It can also prevent diverticulosis by keeping the digestive tract functioning properly.

Heart health

Soluble fiber found in foods like oats forms a gel in the gut, trapping cholesterol and preventing its absorption, aiding in lowering LDL cholesterol levels. Lowering cholesterol levels reduces the risk of cardiovascular diseases.

Weight management

Next, high-fiber foods tend to be more filling, which can help you feel satisfied with fewer calories. This can aid in weight loss by reducing overall calorie intake.

Blood sugar control

Fiber slows the absorption of sugar, which helps prevent spikes and crashes in blood sugar levels. This is particularly beneficial for individuals with diabetes or those at risk of developing the condition.

Lowers risk of certain diseases

High-fiber diets have been linked to a reduced risk of developing certain conditions, such as colorectal cancer, breast cancer, and type 2 diabetes.

In conclusion, eating fiber through various fruits, vegetables, whole grains, legumes, nuts, and seeds is essential for maintaining good health and well-being. Women need at least 25 grams of fiber daily and men need at least 40 grams. 

5 Gut-friendly, High fiber desserts

1. Date Snickers

If you’re a classic Snickers candy bar fan, you’re in for a treat! This Date Snickers Recipe created by the Age Defying Dietitian, Kathryn Piper, uses just a handful of pantry staples including high-fiber dates for sweetness and peanuts for crunch. This delightful treat is packed with fiber, vitamins, and antioxidants.

2. Oatmeal Raisin Cookies

Who doesn’t love a warm, chewy oatmeal raisin cookie? Swap refined flour with whole wheat flour and add rolled oats for an extra fiber boost. You won’t even notice the difference due to the sweetness of raisins and a hint of cinnamon.

3. Chia Seed Pudding

Chia seeds are a powerhouse of nutrients, including fiber, omega-3 fatty acids, and protein. Check out this Kefir Chia Pudding recipe for inspiration.

All you have to do is combine chia seeds with your favorite plant-based milk and sweeten with a touch of maple syrup or honey. Let it sit overnight, and wake up to a creamy, indulgent pudding. 

4. Fiber-Packed Brownies

Yes, you read that right – brownies can be high in fiber too! Replace some of the flour in your favorite brownie recipe with black beans or chickpea flour. You’ll be amazed at how moist and decadent these brownies turn out, all while sneaking in an extra dose of fiber.

5. Avocado Chocolate Mousse

Avocados work wonders in desserts. Blend ripe avocado with cocoa powder, a splash of soy milk, and a little vanilla for a creamy, chocolatey mousse. This rich dessert is not only high in fiber but also loaded with healthy fats.

Key ingredients behind high fiber desserts   

You can also create your own high fiber desserts by incorporating these nutrient-dense ingredients into your favorite recipes. These ingredients are likely ones you can already find in your pantry:

  • Oats
  • Chia Seeds
  • Fruits
  • Nuts
  • Bean Flour

Oats

  • Oats are a rich source of complex carbohydrates to keep you energized
  • They are also high in a soluble fiber called beta-glucan, which helps lower cholesterol levels and improve heart health.
  • Oats contain various vitamins and minerals, including manganese, selenium, copper, folates, zinc, iron, choline, and vitamin E.

Chia Seeds:

Chia seeds are loaded with dietary fiber, providing both soluble and insoluble fiber that aids in digestion and promotes satiety.

They are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which is beneficial for heart health and reducing inflammation.

Chia seeds are a good source of plant-based protein, containing all nine essential amino acids.

They are also packed with minerals like calcium, phosphorus, magnesium, potassium, zinc and manganese, as well as antioxidants like flavonoids and phenolic compounds.

Fruits

Fruits are naturally low in fat and calories but high in essential nutrients, including vitamins, minerals, and antioxidants.

They are rich in dietary fiber, particularly soluble fiber, which helps regulate blood sugar levels, promote digestive health, and lower cholesterol.

Fruits are abundant in vitamin C, an antioxidant that boosts immune function and supports collagen production for healthy skin.

They also provide various other vitamins, such as vitamin A, vitamin K, and B vitamins, as well as minerals like potassium and magnesium.

Fruits are packed with phytonutrients, such as flavonoids, which contribute to their vibrant colors and help protect our cells from damage, supporting overall health and reducing the risk of chronic diseases.

Nuts

Nuts are nutrient-dense foods rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which promote heart health.

They are a good source of plant-based protein, providing essential amino acids necessary for muscle repair and growth.

Nuts are high in dietary fiber, which aids in digestion, promotes satiety, and helps control blood sugar levels.

They contain vitamins and minerals, including vitamin E, magnesium, phosphorus, and selenium, as well as antioxidants like flavonoids and phenolic compounds.

Bean flour

Bean flour is a rich source of plant-based protein, making it an excellent option for vegetarians and vegans looking to increase their protein intake. Protein is essential for muscle repair, growth, and overall health.

Bean flour has a lower glycemic index compared to refined flours, resulting in a slower and steadier rise in blood sugar levels after consumption. 

Bean flour is packed with essential vitamins and minerals, including folate, iron, zinc, magnesium, potassium, and B vitamins. They are important for various bodily functions, such as energy production and immune function.

Bean flour is naturally gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease. It can be used as a wheat flour substitute in gluten-free baking and cooking.

Enjoying desserts doesn’t have to mean compromising your health goals. With these high fiber desserts, you can satisfy your cravings while nourishing your body. Experiment with these recipes, get creative, and enjoy!

To meet your daily fiber needs, aim to incorporate a good source of fiber at every meal and snack. A balanced diet that contains vegetables, fruits, whole grains, lean protein and healthy fats can help you achieve this.

Reference: 

  • Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS. Nutritional advantages of oats and opportunities for its processing as value added foods – a review. J Food Sci Technol. 2015;52(2):662-675. doi:10.1007/s13197-013-1072-1
  • Kulczyński B, Kobus-Cisowska J, Taczanowski M, Kmiecik D, Gramza-Michałowska A. The Chemical Composition and Nutritional Value of Chia Seeds-Current State of Knowledge. Nutrients. 2019;11(6):1242. Published 2019 May 31. doi:10.3390/nu11061242

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