Getting Enough Fiber or Avoiding Constipation

Constipation isn't something we like to talk about or have! And it is definitely not something we want to have on a vacation. Unfortunately, it is a consequence of changing our normal routine, such as traveling. Exercise and diet are the things that fly out the window first. A quick walk around the block can be all that's needed to supply the exercise. Keeping fiber foods handy to snack on can help keep the diet on track.

Here is a simple Rx for keeping constipation at bay on a trip: Eat two cookies in the PM for a BM in the AM. Here's the recipe.  Bon Appetite!

Fiber Cookie
1/2 cup peanut butter or almond butter (any ground up nut will do)
1 pureed apple or 1 cup applesauce
2 ripe bananas mashed
1/2 cup honey if more sweetness is desired
1/4 cup chia seeds in 1/4 cup water
1 tsp vanilla
1/2 tsp baking soda
1/4 tsp salt
3/4 cup coconut flour*
3/4 oat flour*
2 cups rolled oats
1 cup of dried fruit
1 cup nuts, and/or sunflower seeds
1/2 cup cacao nibs (optional, but great antioxidants and lovely chocolate flavor)
1-2 Tablespoons water if mixture is dry.

Bake on cookie sheet with parchment paper (easy cleanup and more even baking) Using a small scoop (about 2 T) make round cookies. Smash each cookie with a spatula. (I put a sheet of parchment paper over the top and smash each cookie - less mess and easier) Bake at 350 degrees F for about 20 minutes - ovens vary. Cookies will be lightly browned.
*Actually you just need about 1 1/2 cups total of some kind of whole grain flour: wheat, oats, bean, coconut (great fiber), millet, almond, etc. Be creative.

When out of raisins, I have substituted fresh apple or pear for the dried fruit and it works well.
#Each cookie has about 4 grams of fiber and approx 140 calories and is very filling.