Choosing high-fiber cookies involves finding or making cookies with fiber-boosting ingredients and deciding which tastes best. Many pre-made cookies and recipes are available. Most Western diets lack fiber, and traditional store-bought cookies are low in fiber. Some companies offer cookies with four or five grams of fiber per serving. Baking high-fiber cookies at home is an option, but they can be heavier. High fiber content does not necessarily mean a cookie is healthy.
Choosing the best high-fiber cookies first depends on finding or making cookies with fiber-boosting ingredients, and then deciding which of these cookies tastes the best. The first part is relatively easy, and the second is really a matter of personal choice, or it may reflect a need to meet other desired diet goals, like having low-sugar or low-fat cookies. Fortunately, with a growing awareness of the importance of fiber, people will find pre-made cookies and many recipes in health food cookbooks or online to help expand their choices.
Many nutritionists suggest that people need a minimum intake of about 20-25 grams of fiber per day, and they may need more. Most Western diets don’t come close to this amount because many of the foods eaten are quite low in fiber, with perhaps one or two grams in a serving of food. The traditional cookie available at the grocery store also doesn’t represent the best in high-fiber cookies, and reading the package can let people know exactly how much fiber they’d get in a defined serving.
Some health-oriented companies have tried to remedy this, and may provide fiber-containing cookies in much higher amounts, perhaps four or five grams in a serving. This can actually be quite significant and meet about 20% of the daily fiber requirement. People are unlikely to find much higher amounts of fiber in commercially made cookies, although the occasional health or natural food store might carry a brand that offers a higher fiber count. Alternatively, people could consider eating two servings to get more fiber.
Another way to increase fiber content is to bake high-fiber cookies at home. There are many ingredients to choose from that raise the fiber value of the cookies. Whole grain oats are a natural choice, many nuts and seeds contain fiber, and whole grains of a variety of types can sneak into cookies to make them bulkier. While some ingredients don’t add much to the fiber content, their presence can make the cookie taste less like a health food and more like your standard cookie. Raisins, cranberries, or chocolate chips are great for this purpose.
The only problem with making high fiber cookies is that they can have a heavier feel. Usually it is necessary to use more shortening or butter to combine the ingredients. Some people can use products like applesauce or molasses to impart extra moisture to the cookies and a little soy lecithin can also help. It takes some experimentation to determine what will work, and good recipes can go a long way.
It is important to note that the fiber content of a cookie does not imply its health on all levels. Some high-fiber cookies contain large amounts of sugar or fat, which means they still need to be eaten in small portions. Ultimately, the best sources of nutritional fiber are cookies.
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