Satisfy Your Sweet Tooth with 15 High Fiber and Nutritious Desserts

The Benefits of High Fiber Desserts

Eating dessert doesn't have to be unhealthy. In fact, desserts with high fiber content offer many health benefits. Fiber plays an important role in digestion, heart health, and weight management. Choosing high fiber desserts can help you meet your daily fiber needs while still satisfying your sweet tooth.

How Fiber Benefits Your Health

Dietary fiber, also known as roughage, is the indigestible part of plant foods. It passes through your digestive system mostly intact. The many types of fiber perform different functions and provide unique health benefits.

Soluble fiber dissolves in water to form a gel-like material. It helps lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fiber does not dissolve in water. It helps food move through your digestive system, promoting regularity and preventing constipation. Sources of insoluble fiber include wheat bran, vegetables, whole grains and nuts.

Here are some of the top health benefits associated with high-fiber foods:

• Improves digestive health: Fiber adds bulk to your stool and helps food move through your digestive tract more easily. This helps promote regularity and prevent constipation.
• Supports heart health: Soluble fiber helps lower LDL (bad) cholesterol and blood pressure, reducing your risk of heart disease.
• Manages blood sugar levels: Fiber slows the absorption of sugar from foods. This helps prevent spikes and crashes in blood sugar.
• Aids weight loss: High fiber foods tend to be more filling. This helps control hunger and appetite.
• Reduces cancer risk: Fiber supports elimination of carcinogens and cancer-causing toxins from the body.

Recommended Daily Fiber Intake

Most Americans only get about half the recommended amount of dietary fiber each day. Here are the daily fiber recommendations from the Institute of Medicine:

• Men age 50 or younger: 38 grams
• Men over age 50: 30 grams
• Women age 50 or younger: 25 grams
• Women over age 50: 21 grams

Unfortunately, the average American only consumes 10-15 grams of fiber daily. Choosing high fiber desserts can help bridge this gap.

Top High Fiber Desserts to Enjoy

You don't have to miss out on dessert to get more fiber. Plenty of delicious desserts pack a high fiber punch. Here are some of the best options:

1. Baked Apples

Baked apples are filled with fiber from the apple skin and flesh. Top with nuts, oats or dried fruit for even more fiber. One medium apple with skin contains about 4 grams of fiber.

2. Fruit Crisp

Made with oats and fresh fruit, fruit crisps can provide around 5 grams of fiber per serving. Try topping yours with Greek yogurt for extra protein and nutrients.

3. Chia Pudding

This trendy dessert is made by mixing chia seeds with milk or yogurt. Just 3 tablespoons of chia seeds provide almost 10 grams of fiber. Add fresh fruit for extra nutrition.

4. Dark Chocolate Avocado Mousse

Avocados provide nearly 10 grams of fiber per fruit. Blend them with dark chocolate and you have a rich, decadent dessert that's high in fiber and healthy fats.

5. Pumpkin Pie

A slice of pumpkin pie made with a whole grain crust provides 5 grams of fiber. Using real pumpkin puree boosts the nutritional value even more.

6. Fruit Salad

Fresh fruit like berries, citrus, pineapple and kiwi offer natural sweetness plus fiber. top your salad with a dollop of yogurt for extra protein.

7. Oatmeal Cookies

Oats give these fiber-filled cookies up to 2 grams per cookie. Add chocolate chips or dried fruit for extra flavor.

8. Peanut Butter Banana Bread

This moist banana bread gets fiber from whole wheat flour and bananas. Peanut butter adds protein, healthy fats and minerals like magnesium.

9. Dark Chocolate Covered Strawberries

Fresh strawberries dipped in dark chocolate make for a decadent treat. Together they provide important antioxidants, vitamin C and about 3 grams of fiber per serving.

Tips for Buying and Making High Fiber Desserts

Follow these simple tips to help you enjoy more high fiber desserts:

Choose Whole Grains

Swap all-purpose flour for 100% whole wheat or other whole grain flours in baking recipes. Look for flours made from wheat berries, rye, buckwheat or oats.

Read Ingredient Lists

Check the ingredients for high fiber options like whole grains, nuts, seeds, fruit, oats and bran. Avoid desserts with refined grains like white flour.

Add Fresh Fruit

Top desserts like crisps and cobblers with fresh berries, peach slices, banana chunks or other fiber-rich fruits. Citrus, kiwi, strawberries and raspberries are great options.

Use Nutrient-Dense Mix-ins

Boost nutrition by adding nuts like almonds or walnuts, seeds like chia or flax and dried fruits like raisins or cranberries to dessert recipes.

Enjoy the Peel and Skin

Leave peels and skins on fruits and vegetables when possible. Apple skin and pear skin have about half the fiber of these fruits.

Read Labels for Portion Size

Check the serving size and fiber amount per serving. Stick to 1 portion to keep calories, carbs and fiber in check.

Don't Forget Protein

Pair high fiber desserts with a protein source like Greek yogurt or nuts. This helps you feel satisfied while providing balanced nutrition.

Simple High Fiber Dessert Recipes to Try

Here are a few delicious high fiber dessert recipes to help you boost your fiber intake:

1. Baked Apples

Ingredients:

• 4 medium apples, cored
• 1/4 cup chopped nuts
• 1/4 cup raisins or dried cranberries
• 2 tbsp brown sugar
• 1 tsp cinnamon
• 1 tbsp butter

Instructions:

1. Preheat oven to 375°F.
2. Place apples in baking dish. Fill center of apples evenly with nuts, dried fruit, brown sugar, and cinnamon.
3. Top with a small slice of butter.
4. Bake for 45 minutes until apples are tender.
5. Let cool 10 minutes before serving.

2. Peanut Butter Banana Bread

Ingredients:

• 1 3/4 cups whole wheat flour
• 1 tsp baking soda
• 1/4 tsp salt
• 3 very ripe bananas, mashed
• 1/2 cup peanut butter
• 1/4 cup honey
• 2 eggs
• 1 tsp vanilla extract

Instructions:

1. Preheat oven to 350°F. Grease a 9x5 inch loaf pan.
2. In a bowl, mix flour, baking soda and salt. Set aside.
3. In a separate bowl, mix bananas, peanut butter, honey, eggs and vanilla until smooth.
4. Stir in flour mixture just until combined, being careful not to overmix.
5. Pour batter into prepared pan and bake 55-60 minutes until toothpick comes out clean.
6. Let bread cool completely before slicing. Store tightly wrapped at room temperature.

3. Fruit Salad with Yogurt

Ingredients:

• 2 cups mixed fresh fruit like berries, melon, citrus
• 1 apple or pear, chopped
• 1 cup plain Greek yogurt
• 2 tbsp honey or agave
• 1 tsp vanilla
• 1/4 cup nuts or seeds like slivered almonds, pecans, pumpkin seeds or sunflower seeds

Instructions:

1. Cut up all fruit into bite-sized pieces and place in a bowl.
2. In a separate small bowl, mix together yogurt, honey or agave nectar and vanilla.
3. Top fruit salad with yogurt mixture and nuts or seeds.

The Bottom Line

High fiber desserts offer the satisfaction of a sweet, decadent treat along with amazing health benefits. Fiber improves digestion, aids weight loss, regulates blood sugar levels and reduces disease risk.

Focus on desserts made with whole grains, fresh fruit, nuts, seeds and healthy oils. Read labels and ingredients lists closely. Stick to just a portion and pair with protein to keep you feeling full and satisfied.

With so many delicious options, there's no need to feel deprived on dessert. Simple swaps and smart choices can give you the sweet treat you crave while optimizing your health at the same time.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.