Fiber is the roughage, or indigestible part of the plant, and it is an important part of a healthy diet. Homemade fiber bars are a great source of fiber and, while they do take some preparation, they are surprisingly easy to make.
Dietary fiber comes in both soluble and insoluble forms, both of which help keep food moving through your digestive system while also boosting nutrient absorption. Without adequate fiber intake, you could develop digestive health issues like constipation. On the flip side, however, too much fiber in your diet can cause problems as well.
As is true for anything, the key to a healthy diet is balance and that includes a balance of insoluble and soluble fibers. Fiber can be found primarily in whole grains as well as fruits, vegetables, and legumes.
One of the simplest ways to boost your fiber intake is to snack on a whole-grain snack bar. The problem is that many store-bought varieties are loaded with sugar and artificial ingredients – that’s why it’s best to make your own at home.
Ready to try making your own homemade whole-grain fiber bars? Here is a simple recipe followed by four tasty flavor variations:
Basic Whole-Grain Fiber Bar
These simple whole-grain fiber bars are made with rolled oats and whole-wheat fiber, sweetened with honey. If you want to get creative, try one of the four flavor variations below or make up your own, swapping in your preference for nuts, nut butter, and sweetener.
- 1 cup pitted Medjool dates
- 1 ½ cup rolled oats
- 1 cup raw almonds, coarsely chopped
- ¼ cup whole-wheat flour
- 5 tablespoons honey
- 5 tablespoons natural almond butter
- Place the dates in a food processor and process until it forms a sticky dough, about 1 minute.
- Spread the oats and almonds in a rimmed baking sheet.
- Toast the oats and almonds at 350°F for 10 minutes until lightly browned.
- Transfer the toasted oats and almonds to a mixing bowl then add the whole wheat flour and the processed dates.
- Next, combine the honey and almond butter in a small saucepan.
- Cook the mixture on low heat and stir until the ingredients melt together.
- Stir in the oat and date mixture until well combined then spread it in a parchment-lined dish.
- Press the mixture into the pan as evenly as possible and then cover and chill for 20 minutes.
- Finally, cut the mixture into bars and store in an airtight container.
Variation 1: Maple Walnut Fiber Bars
First, swap out the almonds in the recipe for chopped walnuts and then replace the honey with pure maple syrup. Finish by preparing the recipe according to the instructions above, making the aforementioned changes.
Variation 2: Honey-Roasted Peanut Fiber Bars
First, replace the almonds in the recipe with honey-roasted peanuts (or plain peanuts). Next, swap out the almond butter for peanut butter. Prepare the recipe according to the instructions above, making the aforementioned changes.
Variation 3: Cranberry Mixed Nut Fiber Bars
First, replace half of the pitted Medjool dates with dried cranberries, ideally unsweetened and then replace ¾ cups of the almonds with ¼ cup each of cashews, walnuts, and peanuts. Finally, prepare the recipe according to the instructions above, making the aforementioned changes.
Variation 4: Cinnamon Raisin Fiber Bars
First, replace half the Medjool dates with seedless raisins and then add ½ teaspoon of ground cinnamon to the honey and almond butter mixture. Prepare the recipe according to the instructions above, making the aforementioned changes.
Want to learn more about dietary fiber? Check out our in-depth article here.