Cravings between meals are pretty normal. The problem is that this is also when it becomes particularly easy to reach for ultra-processed snacks that may offer little nutritional value and aren't necessarily great for gut or overall health.
California-based gastroenterologist Dr Saurabh Sethi, who trained at AIIMS, Harvard and Stanford Universities, recently offered an alternative. In an Instagram post shared on August 7, he demonstrated a simple high-fibre snack bar recipe made with ingredients including oats, blueberries, chia seeds and peanut butter.
Fibre is a plant-based carbohydrate that isn't digested by the gut, but it plays an important role in supporting gut health. According to Healthline, the average adult man needs around 38 grams of fibre a day, while the average adult woman needs about 25 grams.
Ingredients for Dr Sethi's high-fibre snack bars
The recipe uses seven ingredients:
- 1 cup blueberries
- 1/4 cup water
- 1 cup oats
- 1/3 cup maple syrup
- 2 tbsp coconut oil
- 1/3 cup peanut butter
- 1 tbsp chia seeds
How to make the high-fibre snack bars
Start by placing a pan over medium-low heat. Add the blueberries and water, then cook until the berries become soft enough to mash easily. Remove the pan from the heat and leave the mixture to cool.
Meanwhile, add one cup of oats to a large mixing bowl. Pour in the maple syrup and coconut oil, then add the peanut butter and chia seeds. Mix everything thoroughly and keep it aside.
Next, take a loaf tin and spread half of the oat and chia seed mixture evenly across the bottom to create the first layer. Add the mashed blueberries on top for the middle layer, then cover them with the remaining oat mixture. Make sure all three layers are spread evenly.
Place the loaf tin in the refrigerator and leave it there until the mixture has set. Once firm, take it out, cut it into strips and the snack bars are ready to eat.
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