Boost your daily fiber intake with this warm, satisfying dessert made with cherries, oats and almonds. It’s as delicious as it is good for you.
Reviewed by Dietitian Casey Wing, RD, CD
Key Points
- No-Added-Sugar Cherry Crumble delivers 6 grams of fiber per serving with oats, cherries and almonds.
- Fiber-rich desserts like chia pudding, oatmeal cookies and baked fruit can help meet daily fiber goals.
- Aim for desserts with at least 3 grams of fiber per serving, featuring oats, nuts, seeds and whole grains.
Fiber is one of the most talked-about nutrients lately, and for good reason. Many Americans fall well short of the recommended 25 to 34 grams per day. The consequences go beyond digestion: getting enough fiber supports heart health, blood sugar balance, a healthy weight and a thriving gut microbiome. If you’re looking to close the gap, your after-dinner treat might be the perfect place to start.
Our top pick for a fiber-boosting dessert: No-Added-Sugar Cherry Crumble. Made with rolled oats, slivered almonds and fresh or frozen cherries, this warm, satisfying dessert delivers 6 grams of fiber in every serving without feeling like “health food.” It’s the kind of dessert you’ll actually want to make again.
What Makes No-Added-Sugar Cherry Crumble High in Fiber?
The fiber in this crumble comes from a few key ingredients.
Rolled Oats
One cup of dry oats provides about 8 grams of fiber, making them one of the best grain sources available. Oats contain both soluble and insoluble fiber. Soluble fiber forms a gel-like texture in the digestive tract, helping to soften stool and slow digestion. Insoluble fiber adds bulk, helping food move through the GI tract more efficiently. Oats also contain beta-glucan, a specific type of soluble fiber linked to feeding beneficial gut bacteria and supporting regularity.
Cherries
Cherries are a naturally sweet, high-fiber fruit that work beautifully in a warm crumble. One cup of cherries provides about 3 grams of fiber. Cherries are also a source of polyphenols, including anthocyanins and flavonoids, which have been linked to antioxidant and anti-inflammatory effects. For an extra tang, try mixing in a few tart cherries.
Slivered Almonds
The crumble topping includes slivered almonds, which add about 3 grams of fiber per ounce, along with healthy fats and satisfying crunch. Nuts are a natural fit for fiber-rich desserts and help round out the nutrient profile of this dish.
Other Desserts with Fiber
No-Added-Sugar Cherry Crumble is our top choice, but it’s not the only dessert that can help you hit your fiber goals. Here are a few other options worth keeping in rotation:
- Chia pudding: A simple mix of chia seeds and milk (dairy or plant-based) that sets overnight. Top with berries for an extra fiber boost.
- Oatmeal cookies: Made with rolled oats and whole-wheat flour, a homemade oatmeal cookie can provide a few grams of fiber per serving, especially when loaded with nuts or dried fruit.
- Baked pears or apples: Roasted with cinnamon and a drizzle of honey, whole fruit retains its fiber intact. Pair with a sprinkle of oats or crushed walnuts for added texture and nutrition.
- Yogurt parfait: Layer strained (Greek-style) yogurt with raspberries, granola and chia seeds for a dessert that’s just as good for your gut as it is delicious. The yogurt adds probiotics to complement the prebiotic fiber.
When choosing any fiber-rich dessert, aim for at least 3 grams of fiber per serving. Look for ingredients like oats, fruit, nuts, seeds and whole grains. Always pair with a glass of water to help fiber do its job.
Our Expert Take
If you’re looking for a simple, delicious way to eat more fiber, No-Added-Sugar Cherry Crumble is hard to beat with 6 grams of fiber per serving. The combination of rolled oats, cherries and slivered almonds delivers both soluble and insoluble fiber to support digestion, gut health and fullness. Pair it with a tall glass of water, serve it warm and enjoy knowing your dessert is nutritionally serving you.
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