5 Ways to Add Fiber to Your Diet to Combat Pregnancy Constipation
Pregnancy-related constipation is a pain in….well, you know.
While you should always chat with your doctor or midwife about new health concerns, adding fiber may help in the meantime - and constipated or not, whole grain fiber is really healthy for most* folks!
(*certain digestive tract diseases make a high-fiber diet dangerous for some people, so if you have any concerns, speak with your healthcare provider before making any dietary changes).
But enough about all that, let’s move on to something more appetizing: delicious and creative ways to get more oats in your diet!
Read on for 5 recipes guaranteed to be more appetizing than the plain oatmeal many of us remember from childhood.
Apple Cinnamon Delight
Ingredients:
1 cup rolled oats
1 ¾ cups water
1 apple, peeled, cored, and chopped
1 tablespoon maple syrup
½ teaspoon cinnamon
A pinch of salt
Instructions:
In a saucepan, bring the water to a boil.
Add the oats, chopped apple, maple syrup, cinnamon, and salt. Stir well.
Reduce heat to low and simmer for 5-7 minutes until the oats are cooked and the apple is tender.
Remove from heat and let it sit for a minute or two before serving. Enjoy the comforting apple-cinnamon flavor!
Peanut Butter Banana Bliss
Ingredients:
1 cup rolled oats
1 ¾ cups milk (dairy or plant-based)
1 ripe banana, mashed
2 tablespoons peanut butter (or other nut butter)
1 tablespoon honey or maple syrup (optional)
A pinch of salt
Instructions:
In a saucepan, combine oats, milk, mashed banana, peanut butter, honey or maple syrup (if desired), and salt.
Cook over medium heat, stirring occasionally, until the mixture thickens and the oats are cooked, about 5-7 minutes.
Remove from heat and let it cool for a minute before serving. The combination of peanut butter and banana creates a creamy and satisfying breakfast.
Classic Oatmeal Raisin Cookies:
Ingredients:
1 ½ cups rolled oats
1 cup all-purpose flour
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon ground cinnamon
¼ teaspoon salt
½ cup unsalted butter, softened
½ cup brown sugar
½ cup granulated sugar
1 large egg
1 teaspoon vanilla extract
¾ cup raisins
Instructions:
Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
In a bowl, whisk together oats, flour, baking powder, baking soda, cinnamon, and salt.
In a separate large bowl, cream together softened butter, brown sugar, and granulated sugar until light and fluffy.
Beat in the egg and vanilla extract until well combined.
Gradually add the dry ingredient mixture to the wet ingredients, mixing until just combined.
Stir in the raisins.
Drop rounded tablespoons of dough onto the prepared baking sheet, spacing them about 2 inches apart.
Bake for 10-12 minutes or until lightly golden around the edges.
Allow the cookies to cool on the baking sheet for a few minutes, then transfer them to a wire rack to cool completely.
Chocolate Chip Coconut Oatmeal Cookies:
Ingredients:
1 ½ cups rolled oats
1 cup all-purpose flour
½ teaspoon baking soda
¼ teaspoon salt
½ cup unsalted butter, softened
½ cup granulated sugar
½ cup brown sugar
1 large egg
1 teaspoon vanilla extract
½ cup shredded coconut
½ cup chocolate chips
Instructions:
Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
In a bowl, whisk together oats, flour, baking soda, and salt.
In a separate large bowl, cream together softened butter, granulated sugar, and brown sugar until creamy.
Beat in the egg and vanilla extract until well combined.
Gradually add the dry ingredient mixture to the wet ingredients, mixing until just combined.
Stir in the shredded coconut and chocolate chips.
Drop rounded tablespoons of dough onto the prepared baking sheet, spacing them about 2 inches apart.
Bake for 10-12 minutes or until lightly golden around the edges.
Allow the cookies to cool on the baking sheet for a few minutes, then transfer them to a wire rack to cool completely.
Peaches and Cream Overnight Oats:
Ingredients:
1 cup rolled oats
1 cup milk (dairy or plant-based)
½ cup Greek yogurt
1 tablespoon honey or maple syrup
1 teaspoon vanilla extract
1 ripe peach, diced
Optional toppings: additional peach slices, sliced almonds, and a drizzle of honey.
Instructions:
In a jar or container, combine rolled oats, milk, Greek yogurt, honey or maple syrup, and vanilla extract. Stir well to combine.
Add the diced peach and stir gently to distribute evenly.
Cover the jar or container and refrigerate overnight or for at least 4 hours to allow the oats to soften and absorb the flavors.
In the morning, give the oats a stir and add additional peach slices, sliced almonds, and a drizzle of honey if desired.
Enjoy the refreshing and nutritious peaches and cream overnight oats straight from the fridge.