Eating enough fiber is important for digestive health. The recommended daily fiber intake for adults is 25-30 grams. Unfortunately, most people only get about half of the recommended amount of fiber per day. One way to increase your fiber intake is by adding high-fiber ingredients to baked goods. Here are some tips for easily incorporating more fiber into cookies, muffins, breads, and more.
Why is fiber important?
Fiber is a type of carbohydrate that our bodies cannot digest. Though we cannot digest fiber, it plays several important roles in the body:
- Promotes digestive health: Fiber adds bulk to stool and helps food pass more quickly through the digestive system. This can relieve or prevent constipation.
- Aids weight loss: High-fiber foods tend to be more filling. Eating more fiber can help you feel fuller on fewer calories.
- Helps control blood sugar: The fiber in foods helps slow the absorption of sugars from foods into the bloodstream. This can help prevent spikes and crashes in blood sugar.
- Lowers cholesterol: Soluble fiber binds to cholesterol in the digestive system and removes it from the body before it can be absorbed.
- Reduces risk of some cancers: Fiber improves digestive health and reduces transit time of food through the colon, which may lower risk of colorectal cancer.
Getting enough fiber each day is important for optimal health. Unfortunately, with the Western diet filled with refined and processed foods, it can be a challenge to eat 25-30 grams per day. Increasing the fiber content of baked goods is an easy way to boost your daily intake.
Best sources of fiber for baking
There are many simple ways to incorporate more fiber into your baking. Here are some of the top sources of fiber that work well in baked goods:
Whole wheat flour
One of the easiest ways to increase fiber in baking is to use whole wheat flour. Whole wheat flour contains the entire wheat kernel, including the fiber-rich bran and germ. It has about 4 grams of fiber per 1⁄4 cup.
Substitute up to half of the all-purpose flour called for in a recipe with whole wheat flour. For example, if a recipe calls for 2 cups all-purpose flour, use 1 cup all-purpose and 1 cup whole wheat.
Oats
Oats are highly nutritious and contain about 4 grams of fiber per 1⁄4 cup. Old fashioned rolled oats or quick oats can be used in baking. Add oats to cookie recipes, muffins, breads, and bars.
Ground flaxseed
Flaxseed provides around 3 grams of fiber per tablespoon. It also adds healthy omega-3 fats. Use ground flaxseed in place of up to one quarter of the flour in baked goods recipes. Make sure to grind it first to maximize the fiber content.
Chia seeds
These small seeds pack nearly 5 grams of fiber per tablespoon. They work well in muffins, breads, and cookies. Grind them first for the most fiber benefit. Let them soak in liquid for a few minutes before baking to form a gel.
Raspberries
Berries are one of the best sources of fiber, with about 4 grams per cup of raspberries. Fold fresh or frozen (unthawed) raspberries into muffin, cookie or quick bread batters. Bake as usual.
Prunes
Prunes (dried plums) contain 3 grams of fiber per ounce. Chop and add to cookie, muffin or bread recipes for a fiber and antioxidants boost.
Bran cereal
Look for bran cereals with at least 5 grams of fiber per serving. Add a few tablespoons to boost the fiber content of baked goods. Oat bran, wheat bran and bran flakes work well in baking.
Beans
Black beans, white beans, chickpeas and lentils can be mashed and added to cookie or muffins batters. Beans add about 5-10 grams of fiber per half cup.
Nuts and seeds
Almonds, walnuts, pecans and sunflower seeds all provide 2-3 grams of fiber per ounce. Chop and fold into cookie doughs or quick breads.
Tips for baking with fiber
When adding high-fiber ingredients to baked goods, keep these tips in mind:
- Start slowly by substituting just 1/4 to 1/3 of the all-purpose flour called for in a recipe. You can increase the amount of whole grains or other fiber in subsequent batches.
- Use the fineness of the grind to impact fiber content. Finely ground whole wheat flour will have more fiber than coarsely ground flour. Likewise, ground flax will provide more fiber than flax seeds.
- Pre-grind ingredients like flax seeds to maximize fiber content before adding to dough.
- Allow extra time for doughs and batters with higher fiber content to absorb liquid ingredients before baking.
- Add a small amount of vital wheat gluten (1-2 teaspoons per cup of whole grain flour) to improve the structure and rise of high-fiber baked goods.
- Store baked goods containing perishable fiber sources like fruit and vegetables in the refrigerator and enjoy within a few days for maximum freshness.
Recipes to boost fiber in baked goods
Here are some delicious recipes to help incorporate more fiber into your diet:
High-Fiber Banana Bread
Ingredients:
- 1 3/4 cups whole wheat flour
- 1/4 cup wheat germ
- 1 tablespoon ground flaxseed
- 1 teaspoon baking soda
- 1/4 teaspoon salt
- 1/3 cup canola oil
- 2 large eggs
- 3 large ripe bananas, mashed
- 1/3 cup honey
- 1 teaspoon vanilla
Instructions:
- Preheat oven to 325°F. Grease a loaf pan.
- In a medium bowl, whisk together flour, wheat germ, flaxseed, baking soda and salt.
- In a large bowl, beat oil and eggs. Stir in mashed bananas, honey and vanilla until combined.
- Add dry ingredients to wet ingredients and stir just until combined.
- Pour batter into prepared pan and bake for 55-60 minutes until a toothpick comes out clean.
- Let bread cool completely before slicing. Store leftovers covered at room temperature.
Whole Wheat Raspberry Muffins
Ingredients:
- 1 1/2 cups whole wheat flour
- 1/2 cup all-purpose flour
- 1/3 cup packed brown sugar
- 2 1/2 teaspoons baking powder
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
- 1 egg
- 1 cup milk
- 1/4 cup canola oil
- 1 teaspoon vanilla
- 1 cup fresh or frozen raspberries
Instructions:
- Preheat oven to 400°F. Line 12 muffin cups with paper liners.
- In a large bowl, whisk together flours, brown sugar, baking powder, cinnamon and salt.
- In a medium bowl, whisk egg. Add milk, oil and vanilla and mix well.
- Add wet ingredients to dry and stir just until combined. Fold in raspberries.
- Divide batter evenly among muffin cups. Bake for 18-20 minutes until a toothpick inserted comes out clean.
- Cool 5 minutes before transferring to a wire rack. Enjoy warm or at room temperature.
Whole Grain Pumpkin Bread
Ingredients:
- 1 1/4 cups whole wheat flour
- 3/4 cup all-purpose flour
- 1 tablespoon ground flaxseed
- 2 teaspoons pumpkin pie spice
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 1 (15 oz) can pumpkin puree
- 1 cup brown sugar
- 1/2 cup applesauce
- 2 eggs
- 1/3 cup vegetable oil
Instructions:
- Preheat oven to 350°F. Grease a loaf pan.
- In a medium bowl, whisk together flours, flaxseed, pumpkin pie spice, baking soda and salt.
- In a large bowl, mix pumpkin, brown sugar, applesauce, eggs and oil until combined.
- Add dry ingredients to wet and stir just until combined.
- Pour into prepared pan and bake 55-60 minutes until a toothpick inserted in center comes out clean.
- Allow bread to cool completely before slicing. Store tightly wrapped at room temperature.
Conclusion
Adding more fiber to your diet can benefit digestive health, promote weight loss, improve blood sugar control, lower cholesterol, and reduce disease risk. Baked goods are a tasty way to incorporate more high-fiber ingredients like whole grains, fruit, vegetables, nuts and seeds into your routine. With some simple ingredient swaps and fiber-friendly recipes, you can boost nutrition and fiber content of all your favorite homemade baked treats.