These high-fiber, high-protein energy bites are just what’s called for when you’re having trouble moving your bowels. They’re easy to make, store well in the freezer, and can be enjoyed as part of your plan to support regular digestion. Eat 2-3 energy bites a day with plenty of fluids as an overall part of your plan to help manage constipation.

• 1 cup rolled oats

• 1/2 cup unsweetened shredded coconut

• 1/2 cup peanut butter

• 1/3 cup honey

• 2 tablespoons hemp hearts

• 1/4 cup sunflower seeds, pumpkin seeds, or mini chocolate chips

• 2 tablespoons ground flaxseed or psyllium husk (or a combination of both)

• 1 teaspoon vanilla extract

• Water as needed, added 1 tablespoon at a time to help the mixture stick together

1. Mix Dry Ingredients: In a large mixing bowl, combine the rolled oats, unsweetened shredded coconut, hemp hearts, mini chocolate chips, and ground flaxseed or psyllium husk. If you’d like a finer consistency you can put all the dry ingredients in a food processor and pulse until the mixture resembles coarse crumbs.

2. Add Wet Ingredients: Add the peanut butter, honey, and vanilla extract to the bowl (or food processor bowl, if using). Stir (or pulse) until all the ingredients are well combined. The mixture should be sticky and hold together when pressed. Add water, 1 tablespoon at a time, to reach a cookie-dough-like consistency.

3. Form the Energy Bites: Using a spoon or a small cookie scoop, scoop out portions of the mixture and roll them into balls*. If the mixture is too sticky, lightly wet your hands or use a bit of oil on your palms.

4. Store: Place the energy bites in an airtight container and store them in the refrigerator for up to a week, or in the freezer for up to 3 months.

Make Bars Instead of Balls – Skip rolling individual bites by pressing the mixture into an 8 x 8-inch glass baking dish lined with parchment paper. Leave extra parchment hanging over two edges to create handles for easy removal.

Quick Freezing for Easy Cutting – Place the dish in the freezer for 15 minutes to firm up the mixture. This makes it easier to cut into even bars without crumbling.

Simple Slicing and Storage – Once chilled, lift the entire mixture out using the parchment handles. Let it thaw for a few minutes, then use a sharp knife to cut into bars of your preferred size. Store in the fridge or freezer for a grab-and-go snack!

With a blend of fiber, healthy fats, and natural sweetness, these bites provide a gentle way to support digestion while offering a quick and nourishing snack. Keeping a batch on hand makes it easy to add extra fiber to your day without much effort.