Homemade no-bake Fiber Bites

Mid winter everything slows down…even digestion. For me, February is the depth of bear season, where I just want to crawl under a pile of blankets and hibernate until the Spring Equinox. But for us humans, we still need to keep our basic physiological functions running with adequate input/output…which can also get a bit sluggish this time of year, too.

That’s why I created these delicious and seriously “moving” Fiber Bites! You may need to adjust the ingredients and portions to suit your constitution, but I’ve been popping one every morning for years and it keeps me pooping right on schedule. 🙂 (Sorry, I had to throw that in there…)


  • 2 T nut butter of your choice (peanut, almond, sunflower, even tahini)
  • 2 T raw, local, unfiltered honey
  • 2 T organic, cold pressed coconut oil
  • 1/4 C Bob’s Red Mill High Fiber Hot Cereal with Flax (uncooked! You can also substitute your favorite gluten-free high fiber alternative like oat bran)
  • 1/4 C pitted, chopped dates (or prunes if you prefer)


  • bowl or saucepan
  • 2 spoons
  • small loaf pan or 10 oz tupperware
  • wax paper (if you’re going zero waste, this can be omitted)

Make it! (click on images to see descriptions) 

Store in the fridge, enjoy as needed! 


Nutrition Information: 

Per portion, as made with peanut butter:

82 calories; 2 g protein; 10 g carbohydrates; 1 g fiber; 6 g sugar; 5 g fat; 3 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 0.2 g alpha-linolenic acid; 8 mg calcium; 85 mg potassium; 12 mg sodium; 22 mg magnesium; 56 mg phosphorus.

Did you know you can get the exact nutritional data for any recipe? Go to the USDA’s Food Tracker, create your recipe from scratch, et voila! 

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