Sure, adaptogens, kale, and matcha elixirs may get all the attention in the health world right now, but you know what superfood I’ve been really into? Fiber.

Let’s hear it for fiber! Found in practically every single whole food, fiber is the indigestible parts of the plant foods we eat. Technically, fiber is a type of carbohydrate, but unlike other carbs, fiber cannot be broken down into digestible sugar molecules. This means, fiber passes through our digestive system and does a lot of heavy lifting in the process. Some of the magical powers of fiber include:

1. Slowing the rate of sugar (glucose) that’s absorbed into our bloodstream. When we consume a fiber-rich meal, the glucose (sugar) in those foods is absorbed slower – thanks to fiber – which helps to keep blood sugar levels stable.

2. Fiber acts as roughage, yep, and keeps your colon clean!

3. Fiber aids in digestive regularity.

4. Fiber acts as food for your gut! Fiber is made up of long chains of carbohydrates connected by some pretty complicated bonds. Because these molecules are complex, our bodies have difficulty breaking them down and digesting. This means that these carbohydrate-compounds (fiber) end up in our digestive tract relatively intact, where our helpful little gut bugs eat them. These compounds that benefit the health of our microbes are known as prebiotics.

5. Prebiotics are found in relatively all plant foods. The food with the most bang for your prebiotic buck include Jerusalem artichoke, garlic, onions, chicory root, asparagus, apples, flaxseed, and oats.

Whole oats (not instant or quick-cooking oats) are a delicious source of fiber. Oats contain both beta-glucans and resistant starch, both of which have been studied for the beneficial properties. Beta-glucans, in particular, have been linked to healthy gut bacteria, lower LDL cholesterol, and better blood sugar regulation.

My favorite way to enjoy fiber-rich oats is in this peanut butter and jam overnight oats recipe! Because oats are a carbohydrate, I love pairing them with sources of healthy fats to regulate blood sugar. In this recipe, chia seeds, flax seeds, hemp seeds, and peanut butter all provide sources of healthy and beneficial fats.

Blackberries provide even more fiber, as well as a natural sweetness. If you don’t have fresh blackberries, feel free to swap with frozen berries or even another favorite berry of choice. Raspberries would taste amazing in this recipe!

Fiber-rich oats + sweet blackberries + creamy peanut butter = a deliciously simple overnight oat recipe!

Peanut Butter and Jam Overnight Oats

Makes 4 servings

Ingredients:

1 ½ cup rolled oats
4 tbsp. chia seeds
4 tbsp. hemp seeds
4 tbsp. ground flax seeds
4 tbsp. red quinoa
1 tsp. cinnamon
¼ cup creamy peanut butter
2 tbsp. maple syrup, optional
2 ¼ cup cashew or almond milk, unsweetened
½ cup blackberries, plus 4 tbsp. to garnish
3 tbsp. toasted coconut flakes, to garnish

Directions:

1. Combine rolled oats, chia seeds, hemp seeds, cinnamon, and ground flax seeds in a large bowl. Mix to combine.
2. Add in peanut butter, maple syrup (if using for additional sweetness), and cashew or almond milk. Stir well to mix. Fold in blackberries and mix to combine. Feel free to press some of the blackberries to squeeze out their juices into the mixture – it will make these overnight oats taste more like peanut butter and jam!
3. Divide mixture into 4-5 jars. Garnish with toasted coconut and additional blackberries. Cover.
4. Store overnight oats in the refrigerator for up to one week. Enjoy on the go, or cozied up at home!