Low to No Added sugar, high fibre, better butterfingers

So the other week, a recipe creator I follow shared this Butterfinger recipe on her reels. I had never heard of Butterfingers in my life (being from the UK) so went away and Googled what the hell they were, because anything with peanut butter in, I want to know about.

Turns out, as many of my Canadian and American readers know, it’s a chocolate bar with peanut butter, cornflakes and sugar, amongst other ingredients, wrapped in milk chocolate.

Sounds great for taste, not so much for endo and hormones!

I immediately wanted to try it, but every healthier homemade recipe I found still had a lot of sugar in it like coconut sugar or maple syrup, which can cause problems for inflammation levels, endo pain and hormones.

I wanted to create my own version which benefited those of us with endo, so I made my Better Butterfinger with no added sugar, extra fibre and a nice protein boost of 7g per bar.

This recipe…

• Blood sugar balancing thanks to the combination of peanut butter, psyllium husk and flax seeds.

Psyllium husk and flax seeds both provide viscous fibre, a type of soluble fibre that forms a gel in the gut, and is particularly beneficial for blood sugar because it slows down digestion of starchy carbs, such as the cornflakes in this recipe. When we slow down digestion of these foods which are higher in sugar or starchy carbohydrates, we’re also slowing down the absorption of glucose from them. So instead of experiencing a big surge in blood sugar (which is then followed by a crash), we experience a slow drip of sustained energy (because glucose is fuel for us).

Peanut butter (100% peanut butter) has also been shown to have some incredible blood sugar benefits. Adding peanut butter to high starch and high carb foods has been shown to lessen the blood sugar spike that these foods would typically cause. The benefits of peanut butter come from the naturally occurring fibre, protein and fat, that all help to slow down glucose (sugar/starch) uptake to our blood stream.

Keeping blood sugar levels stable helps to prevent oxidative stress, which leads to more inflammation in the body and that may trigger further pain and symptoms.

Additionally, constant blood sugar swings can take their toll on hormones, leading to issues like elevated androgens (think testosterone), which can affect ovulation and cycle length. Blood sugar swings may also cause oestrogen excess or dominance and low progesterone if ovulation is interrupted or stopped entirely.

• Contains no to low added sugar to keep period pain and PMS at bay.

  A regular-sized Butterfinger bar contains 21 grams of sugar. Whilst I am all for you enjoying a Butterfinger here and there, I wanted to offer you a lower sugar alternative because high sugar consumption has been linked with menstrual pain (dysmenorrhea) in several studies. Additionally, an association has been found in the research with processed foods/junk food (a.k.a foods high in sugar, unhealthy fats, low in nutrients, etc) and the prevalence of PMS.

  In this recipe, I have used monk fruit sweetener instead of maple syrup or something similar. Monk fruit extract is a sugar free sweetener derived from the monk fruit plant, it doesn’t raise blood sugar or insulin levels, so this really helps to keep our recipe blood sugar friendly. Unlike other sweeteners, the majority of research indicates that it doesn’t have any negative side effects on the gut (though more needs to be done) and in fact, recent research shows it to be a prebiotic that actually promotes the growth of beneficial bacteria and the production of SCFA. Additionally, whilst it hasn’t yet been officially tested, it’s thought to be low FODMAP. I have some swaps and tweaks for you below if you don’t want to use or can’t find monk fruit.

  I also used cornflakes with no added sugar (that includes honey, maple syrup, date syrup, fructose, etc) - just corn and salt. Cornflakes tend to have a fair bit of added sugar, so opting for sugar free ones further helps lower the added sugar content here.

  Additionally, I personally used my homemade carob chocolate, which contains no added sugar and relies entirely on the natural sweetness found in carob. Whilst carob contains naturally occurring sugar, it also contains a whole lot of fibre, which helps it to be more blood sugar friendly as a result.

  If you want to use dark chocolate, I recommend looking for a low sugar one, 85% or upwards. Typically, the 90% are the best options, as even some of the 85% have a surprising amount of sugar, depending on the brand. Either way, we’ve got that lovely viscous fibre helping to slow down the release of that glucose from the chocolate, so rest assured that even if there is sugar in the bar you use, I’ve got you.

• Aids with healthier bowel movements and constipation, problems people with endo struggle with.

  Both psyllium husk and flax seeds are stool bulking, which helps to solidify diarrhoea but also stimulates bowl motility in people with constipation. In fact, both psyllium and flax have been shown in multiple studies to be evidenced based tried and tested tools for constipation (and even diarrhoea).

• Supports a healthy microbiome to counteract endo belly.

  Both flax seeds and psyllium husk contain prebiotic fibre, which is fibre that resists digestion and ends up in the large intestine, where it feeds gut bugs. This in turn increases levels of short chain fatty acids (SCFA), beneficial gut compounds which are produced when good bacteria eat fibre. These guys help to keep inflammation down in the gut and the body, help to keep blood sugar levels healthy, inhibit bad bacteria and foster good bacteria growth. When we have low levels of SCFA, or microbiome dysbiosis (when bacteria in our gut are imbalanced) this can cause IBS symptoms and bloating.

  Because research suggests that people with endo may have gut inflammation, high levels of unhealthy gut bacteria and low levels of beneficial bacteria, as well as blood sugar issues, and often low levels of short chain fatty acids, replenishing SCFA levels and restoring microbiome management is essential to endo belly and endo management overall.

• Is low FODMAP to prevent endo belly bloating.

  This recipe is low FODMAP per serve, meaning it’s less likely to trigger bloating in people with IBS, SIBO and gut sensitivities.

  If you’re using carob powder to make your own chocolate, rather than dark chocolate, it’s worth noting that only one bar would be considered low FOMDAP, whereas you could eat a couple of the dark chocolate coated ones and they would still come in at low-moderate fodmaps depending on how many you eat!

  Additionally, whilst psyllium hasn’t yet been measured by Monash University, it’s generally considered to be low fodmap and it ferments at a slower pace than some other types of fermentable carbohydrates, which means that it’s less likely to trigger a quick and excessive increase in gas. However, everyone has their own unique triggers, so just because it’s generally deemed as better tolerated, doesn’t mean it will be, and Monash University, the creators of the Low FODMAP diet, acknowledge that psyllium husk may be one of those fibres which can exacerbate symptoms for some people, despite it being recommended for people with IBS, so see how you feel on it and I’ve shared some tips below.

• May support healthier hormones and menstrual cycle thanks to the flax seeds.

  Flax gets a bad rap in the endo community, but it could actually help you manage your symptoms. As we know, endo is an inflammatory, oestrogen dependent condition. Whilst we don’t want to cut off our oestrogen completely (it has so many benefits for overall health and wellbeing), we do want to keep it in check and at healthy levels, and there are many things that can throw it off. When we have high oestrogen levels, or oestrogen dominance (when oestrogen is higher in relation to progesterone in the luteal phase), we can experience more endo activity and symptoms.

  Flax contains a type of plant compound called lignans. Lignan’s are phytoestrogens, meaning they  are similar in structure to oestrogen, and can bind to oestrogen receptors (think about the oestrogen being the key, the receptor being the lock, and turning that lock performs an oestrogen related action in the body). However, they are much weaker than oestrogen, so as a result, by blocking our real oestrogen from getting to all of the receptors, flax can actually help those of us with excess (high) oestrogen or oestrogen dominance. One study even showed that the participants who consumed flax seeds for three cycles had longer luteal phases and a higher progesterone to oestrogen ratio in the luteal phase as well.

  However, there is a flip side. If you’re low in oestrogen, it’s possible that flax may actually boost levels - though in theory, this shouldn’t be a bad thing, if you’re low.

  Now, that’s the theory and the research, but everyone is different, and clinically, we see that some people feel more oestrogen dominant with flax (though I wouldn’t say I see this frequently), so it’s about you and your personal response. See below for tweaks if you’re sensitive to flax and additionally, have a listen or read of this episode all about flax and hormones.

Important notes to help you tailor this recipe to your own body and needs (and tastebuds!)

If you’re sensitive to flax

This recipe contains 7g of flax and makes six bars, so each bar provides just over 1g of flax, which isn’t very much at all. To give you some context, seed cycling, which uses flax alongside other seed to help regulate hormones and the menstrual cycle, use 1 tbsp flax for 14 days per cycle, which is roughly about 11g give or take, and we’re not using anywhere near that amount (unless you’re eating a lot of Butterfingers per day!).

So, given that we’re using a small amount, it’s unlikely to trigger oestrogen symptoms in those who are sensitive to flax, however, if you’re concerned, you could reduce the amount of flax or remove it entirely. You’ll be reducing the fibre, so if you’d like, you could increase the psyllium husk or use ground chia seeds instead, but there’s a chance doing so may affect the texture or flavour.

Psyllium husk

This recipe specifically includes psyllium husk for its endo belly fighting benefits (see above). Psyllium husk is generally well tolerated, but it should be consumed with caution as it won’t be right for everyone (have a read or listen to my podcast about its benefits, uses and how to consume it).

The content of psyllium husk is moderate, about 9g for the whole recipe, so it shouldn’t cause an issue and in theory, should be beneficial. And if you’re someone who is used to higher doses of psyllium (such as 6g per day for constipation, etc), these bars should be more than fine, but I would be wary about having your usual amount of psyllium as well as these. Maybe consider reducing your usual intake or check with your doctor first if the psyllium was prescribed.

If you’re new to psyllium husk, I definitely wouldn’t recommend you eat the entire batch in one go! It’s always best to build up with psyllium husk, to test your tolerance. One to two bars per day is a good amount (esp. when we consider blood sugar levels too), however, I recommend you read or listen to my podcast before you get started with this recipe so you can decide.

If you have a bowel obstruction or adhesions/endo on the bowel, because psyllium husk is bulking (it increases the volume and consistency of stools), you should speak to your doctor first before bringing psyllium into your diet.

If you want to swap out the psyllium husk, you could use ground chia seeds or more flax, but I would imagine the chia seeds may affect the flavour (I haven’t tried!). Chia is typically well tolerated and is also low fodmap, but have a listen or read of this episode to make sure it’s right for you.

Chocolate vs. carob

Some people with interstitial cystitis and/or histamine intolerance (both of which are quite common with endo) are not able to tolerate cacao/dark chocolate, or can’t have much of them. If this is you, please just reduce the amount you use and/or swap it for my carob recipe, which is typically much better tolerated and still rich in nutrients.

P.S. You don’t need to make the carob bar and set it, just mix it and then dip the bars into it whilst it’s still liquid.

Monk fruit vs. other sweeteners

You can get monk fruit drops here (this is the one I use, no affiliate or sponsored link) but I’ve also seen it sold on Etsy. Just avoid any monk fruit products with added erythritol or other sweeteners as they can cause bloating or affect blood sugar.

If you don’t have the budget for any of these, or you can’t find them (best to look online or in health shops), you can use 10-15g of maple or carob syrup. Of course, it will raise the sugar content, so keep that in mind, but we have been mindful of sugar in the other ingredients and have added extra fibre, so that will help with blood sugar management.

Further resources

If you’re struggling with your gut health, you might find my courses and one to one coaching helpful. You can find out more here. I’ve also got endless podcast episodes on gut health and blood sugar.

To understand more about the low FODMAP diet, start here.

Method:

• First, grind your flaxseeds in a coffee/spice grinder. This should take about 10 seconds or so.

• Combine the flax, cornflakes, psyllium husk, vanilla powder/bean (if using) and salt in a large mixing bowl and stir to combine.

• Melt the coconut oil gently in the microwave or over a double-boiler until liquid. Combine with the peanut butter in a separate bowl from the dry ingredients, with the vanilla extract, if using. Stir well until completely combined.

• Add the peanut butter mixture to the dry ingredients and mix to incorporate.

• Transfer into small silicone chocolate bar/cake bar moulds. My mould made six.

• Leave to set in the freezer for at least one hour.

• Once the bars are set, melt the chocolate on a double boiler or gently in the microwave on a low heat, in 10 second increments, to prevent burning, stirring between heating. Take your bars, and one by one, roll them in the chocolate, using a fork on each end to lift them out and transfer onto a tray/chopping board lined with baking paper.

• Pop back in the freezer for at least one hour. They should be set but still soft enough to eat by this point. If you leave them for longer in the freezer, you may need to remove them 5-10 minutes before eating (if you value your teeth!). I keep mine stored in the freezer, and just take them out a couple of minutes ahead of time.

• Enjoy!