Important fiber facts
*Daily recommendation of fiber is about 30 grams of fiber for women and little more for men about 40 grams.
*Enriched white flours, meat,dairy (milk and cheese) and eggs have no fiber whatsoever.
*Whole fruits,whole grains,vegetables,legumes are best sources of fiber.
*There 2 common kinds of fibers
1.Soluble fiber, dissolve readily in water, helps control blood sugar and lowers cholesterol levels and found mostly in citrus fruits,apples,pears,barley,legumes\lentils and oats.
2.Insoluble fiber ,doesn't dissolve readily in water ,helps prevent constipation and lowers the risk of colon cancer and found mostly in whole grains,nuts ,wheat bran and vegetables.
*Drink sufficient water along with gradual increase in fiber intake to avoid bloating.
These bars have about 4 grams of fiber per serving from flax,oats and raisins,all good source of fiber.Flax is considered a natural laxative and is also rich in omega 3s fatty acid.
The recipe can't get any simpler,few common fiber rich ingredients,mixed and baked for a delicious chewy food-on-the-go,that's not just filling but also ensuring at least a serving or two of daily need of fiber.Including these kind of high fiber,along with drinking plenty of water and including Whole grains,whole fruits and vegetables in the diet ,can help get regular and relieve constipation.And mind you any severe stubborn constipation that doesn't go away despite all changes in diet,will need medical advice.
Use 100% unprocessed Cocoa,the higher the percentage of cocoa, the better it is, and the higher it is in overall flavonoid content.
Recipe :Fiber-rich Flax Oats Almond bars with 100% cocoa
Makes 8 bars(approx. 40grams each)
Ingredients
1 cup Whole rolled oats
1 cup flax meal
1/2 cup Almond flour or meal
1/4 cup unsweetened cocoa(100%)
3/4 cup golden raisins
1/4 cup agave nectar or maple syrup
2 tablespoon fruit juice
1/8 teaspoon salt
1/4 teaspoon baking powder(alum free)
2 tablespoon canola oil
Method
Soak raisin in cold water for 5-10 minutes.Drain all water.
Coarsely grind the oats in a blender or grinder.Transfer in a large mixing bowl.Now coarsely chop the raisins in the blender.Combine it with processed oats and rest of the ingredients until well incorporated.
Line the baking pan(8x8) with parchment paper or lightly grease it with oil.Spread the mixture evenly on the prepared pan.Bake at 350F for 18-20 minutes until firm to touch.Let cool slightly,score and separate.Cool completely before storing in air tight container.Can store up to a month in a refrigerator.
