Between 60 and 70 million people suffer from some type of digestive disorder. These vary from acid reflux, to gall stones, to irritable bowel disease. And they are all pretty miserable.
Are you one of those 60 to 70 million? Well, I’ll just throw it out there, and say that I am, and so is my poor baby. Jack’s had countless doctor’s appointments, way more blood drawn than any person should ever be subjected to, had two major procedures (a colonscopy and endoscopy), and . Me? Well, I’ve gone to various doctors who all have differing opinions, and currently am trying out expensive medicines and probiotics to try and get things more in order. And I have killer acid reflux.
One of the suggestions we are constantly being given is to increase the fiber in our diet. As in, upwards of 35-50 grams of it. And in case you’re wondering, that’s a lot! Here is a great list of high fiber foods. Most days I really struggle to get there — really, most days I’m lucky if I get three good meals in! So, I buy fiber bars from the store to help me out. Bad thing is…I don’t even like them!
So, I thought…why not make my own? The ones from the store probably aren’t even good for me, beyond the large amounts of fiber, and making them homemade would ensure that I knew everything that was going into them. So, of I went, researching how to make fiber bars.
I was surprised to see how easy it was! And I was even more surprised to see how delicious they were. These ones are filled with mint chocolate chips (I know, not the healthiest addition), hazelnuts, and coconut. They aren’t sticky like the ones from the store — more cookie like — but they are filled with flavor. I actually look forward to eating one each day, rather than waiting for Forrest to bug remind me to eat another one of those yucky Fiber One bars.
The thing I love about this recipe is that you can mix it up however you want. Add dried fruits, different types of nuts…anything! And if you want it slightly more sticky, just add more water. I liked it tasting more like a biscuit cookie, but by all means…adjust it however you want! Each bar has 5-6 grams of fiber in them, which definitely is a good amount in my book!
Mint Chocolate and Coconut Fiber Bars
Ingredients
- 3/4 cup honey
- 1/4 cup crunchy peanut butter
- 2 cups rolled oats
- 1 cup whole wheat flour
- 1 tsp. cinnamon
- 1/2 tsp. nutmeg
- 1/4 cup flax seed
- 2/3 cup Nestle Dark Chocolate and Mint Morsels
- 2/3 cup coconut
- 1/2 cup chopped hazelnuts
- Mix honey and peanut butter until well blended.
- Stir in oats, flour, flax seed, and mixins.
- It should be slightly sticky but can easily be spread. If mixture is too dry, add 1 tablespoon of water at a time. Add 1 tablespoon of oats until it reaches desired consistency.
- Lightly grease a 9x13 pan, and press mixture
- Bake at 350 until bars start to brown, about 15-20 minutes. Check every 5 minutes for doneness, as you don't want these to get overdone.
- Cut while warm, and then let cool in baking dish. Remove and store in Ziploc bag.
Instructions
- Mix honey and peanut butter until well blended.
- Stir in oats, flour, flax seed, and mixins.
- It should be slightly sticky but can easily be spread. If mixture is too dry, add 1 tablespoon of water at a time. Add 1 tablespoon of oats until it reaches desired consistency.
- Lightly grease a 9x13 pan, and press mixture
- Bake at 350 until bars start to brown (about 15-20 minutes.) Check every 5 minutes for doneness, as you don't want these to get overdone.
- Cut into desired size while warm, and then let cool in baking dish. Remove and store in Ziploc bag.
Katie is a Colorado-native, BYU graduated, and most importantly, wife to one and mother to three beautiful boys. She is passionate about sharing her experiences with others – especially about pregnancy, breastfeeding, cooking, and crafts. She is an International Board Certified Lactation Consultant. She loves spending time with her family and helping others find joy in family life.
Tammy Northrup says
Great information Katie. I read about the squatting vs. sitting before but wondered if it really made a difference.
Katie says
Thanks Tammy 🙂 I do think it does make a difference, and it’s worth checking out!
Brenna @ Life After Laundry says
Ok, so while I was pregnant I read a book that was talking about how people use the bathroom in other countries that they just squat over holes. And NO ONE has any of the bathroom related problems that we have over here. I actually believe that their is something to it.