Easy Energy Bites for a Gut-Friendly Fiber Source

For those with IBS-C or other types of chronic constipation, fiber can be your best friend! Sometimes fiber can be tough to navigate and incorporate into our diets. Energy bites are my favorite route to take for an extra dose of fiber.

Enjoy!

Fiber Energy Bites

Energy bites are very tasty and easy to make. It only requires one bowl! There are many different flavors and combinations to try. They make a quick breakfast or snack, and are easy to pack fiber into. Below is my step-by-step guide to making personalized energy bites.

1. Pick a base

• Rolled oats

• Granola (Check ingredients for low-FODMAP)

• Oat flour

• Steel-cut oats

Choose a gluten-free brand if necessary. Rolled oats make the absolute best base in my opinion, and are naturally high in fiber.

Mix your base with a generous scoop of ground flax seed and/or chia seeds. This is important; it's where most of the fiber comes from!

2. Something sticky

After adding your base to a medium bowl, you'll need to pick something sticky to hold your bites together.

• Peanut butter

• Almond butter

• Sunflower butter

Nut or seed butters do the best job. You may need to microwave them for a few seconds to get them to mix into the base properly.

3. Something sweet

• Honey (Not low-FODMAP: Do not use if you're fructose intolerant)

• Pure maple syrup

• Rice syrup

• Stevia syrup

Add one or more of these to your mixture. I enjoy maple syrup the most. If you're following a low-FODMAP diet, I recommend avoiding agave syrup. Pick stevia instead!

4. Add-ins

This is the fun part!

• Dark chocolate chips

• Chopped chocolate

• Cocoa powder

• Chopped nuts (pecans, peanuts, walnuts, and almonds are low-FODMAP)

• Dried fruit (Only if you're tolerant; some servings are high-FODMAP)

• Pumpkin

• Dried coconut

• Cinnamon powder

• Vanilla extract

Be mindful that not all of these choices are 100% low-FODMAP. Pick ingredients that you can tolerate. Have fun mixing and matching your add-ins.

5. Add a pinch of salt and mix

You may need to add 1-2 tbs of water or almond milk if your mixture seems too thick and sticky. After you've mixed roll into 1 1/2 inch balls and place on parchment paper. You may need to refrigerate your mixture before rolling.

Refrigerate the rolled bites and enjoy!

I hope you'll try these bites to add an extra dose of fiber to your day! Thanks for reading!

XO, Gracie

*Please note that I am not a medical professional of any kind. I'm simply here to share my personal experiences.