Easy High Fiber Cookies for Constipation

One of the most uncomfortable things might just be constipation. These High Fiber Cookies for Constipation are so easy to make it is one of the best natural home remedies for constipation!

High Fiber Cookies for Constipation

Constipation happens when your colon absorbs too much water from waste which then dries out the stool making it hard in consistency and difficult to push out of the body.

Insoluble fiber helps draws water into your stool and adds bulk to it which helps pass it more quickly.

What are the Ingredients in these High Fiber Cookies?

Prunes
Prunes have a natural, laxative effect in the body with insoluble and soluble fiber. Eating prunes can help alleviate constipation and may prevent colon cancer. 

According to this study in Alimentary Pharmacology and Therapeutics, prunes are more effective at relieving constipation than medications containing psyllium.

Oats
“Oats are loaded with soluble fiber, which is a type of fiber that allows more water to remain in the stool. This makes the stool softer and larger, and ultimately easier to pass.” – Kristen Smith, MS, R.D., bariatric surgery coordinator at Piedmont Atlanta Hospital

Chickpeas
Chickpeas (or garbanzo beans) are high in both soluble and insoluble fiber. The insoluble fiber helps bulk up stool to prevent constipation. Because of the high fiber content, diabetics may have improved blood sugar, lipids and insulin levels

Chickpeas contain iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K that contribute to building and maintaining bone structure and strength.

Chickpeas support heart health because of their high fiber, potassium, vitamin C and vitamin B-6 content and lack of cholesterol.

Walnuts
Walnuts are rich in antioxidants and a good source of omega-3s. Walnuts promotes a healthy gut and may reduce risk of some cancers. They support weight control when eaten in moderation and may help manage type 2 diabetes and lower blood pressure.

Chia Seeds
Chia seeds are the world’s richest plant-based source of protein, omega-3 fatty acid and fiber. To put this into context, ounce for ounce, chia has more omega-3 than salmon, more protein than tofu, more calcium than milk, more fiber than oatmeal and more magnesium than broccoli.

{ Read more about Chia Seed: The Tiniest Little Superfood }

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Kid-Friendly High Fiber Cookies for Constipation Recipe

Ingredients

• 2 cups oats
• 1/4 cup white sugar
• 1/4 cup brown sugar
• 1/2 teaspoons baking powder
• 1/2 teaspoons baking soda
• 1/2 teaspoons cinnamon
• 1/2 teaspoons vanilla
• 1/2 cup chickpeas (canned or soaked and cooked)
• 1/4 cup shredded coconut
• 1/4 cup prunes or prune pureé
• 1/4 cup walnuts
• 1-2 tablespoons chia seeds
• hot water

Directions

1. Preheat oven to 350 degrees.
2. Add all of the ingredients up until the cinnamon to a large bowl and mix together. Set aside.
3. Put the prunes in a bowl with 1/4 cup hot water and let sit.
4. Add the chickpeas and vanilla together with the hot water (up to 1/4 cup) and blend in a blender or food processor until smooth.
5. Add the chickpeas and vanilla to a small bowl with the coconut and set aside.
6. Add the prunes and the hot water to a blender or food processor and blend until pureéd. Add to wet ingredients and stir.
7. Add wet ingredients to the dry ingredients and stir together. Then add the walnuts and chia seeds.
8. Use a cookie scooper or tablespoon to place spoonfuls on a cookie sheet. I liked to smush them down with my hands as they won’t on their own without any grease.
9. Bake for 15-20 minutes.

*Note: These cookies should keep longer than normal cookies. As always, use discretion when eating baked goods that have been sitting out a few days! Better yet – keep them in the fridge! 🙂

**Another Note: My entire family LOVED these cookies and they didn’t even make it to the fridge. They didn’t even care that they were healthy.