High Fibre Smoothie For Weight Loss

I have a delicious high fibre smoothie for weight loss for you today, that will benefit you in so many different ways!

Increasing your fiber intake isn’t as difficult as many people believe it is. It all starts with the right diet, and choosing the right food.

High Fibre Smoothie For Weight Loss

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High Fibre Smoothie for Weight Loss: A nutrient-rich blend packed with fruits, vegetables, and seeds to boost digestion, enhance satiety, and support healthy weight loss.

• Total Time: 5 minutes
• Yield: 1 1x

Ingredients

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• 1 cup of mixed frozen berries (raspberries and blueberries)
• 2 tbsp oats
• 2 tbsp yogurt low fat (unsweetened)
• 1 cup oat milk (unsweetened)
• 1 tbsp flaxseeds

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Instructions

1. Prepare the ingredients.
2. To a high-speed blender, add the yogurt and oats first, followed by the rest of the ingredients.
3. Blend until smooth. For about 3-4 minutes.
4. Pour into a glass cup with ice if you like, and drink it!

Notes

*For recipe notes, smoothie benefits, and more, scroll down!

• Author: Ella Waterworth
• Prep Time: 2 minutes
• Cook Time: 3 minutes
• Category: Smoothie
• Cuisine: American
• Diet: Vegetarian

Nutrition

• Serving Size: 1 smoothie
• Calories: 292
• Sugar: 20.1g
• Fat: 3.3g
• Carbohydrates: 44.2g
• Fiber: 17.6g
• Protein: 5g

Why Does Fiber Help With Weight Loss?

Fiber helps promote satiety and a feeling of fullness.

It slows down gastric emptying and increases satiety. Studies show that soluble dietary fiber plays an important role in regulating the appetite.

Feeling full and satiated will reduce the amount of food you consume for the day, which can lead to a calorific deficit.

Once you are in a caloric deficit, your body will need to start using up your fat as energy, which leads to fat loss.

Benefits Of This High Fiber Smoothie

Whilst this high fiber smoothie does aid weight loss, that isn’t all that this smoothie has to offer.

An increased fiber intake is linked to so many benefits.

1. Promotes Satiety and Weight Loss: The high fiber content in this smoothie increases satiety, helping you feel fuller for longer periods. This can lead to a natural reduction in calorie intake, supporting weight loss efforts.
2. Enhances Digestive Health: Fiber is essential for maintaining healthy digestion. It helps to bulk up and soften stools, promoting regular bowel movements and preventing constipation.
3. Supports Gut Health: The fibers in berries, oats, and flaxseeds act as prebiotics, feeding the beneficial bacteria in your gut. A healthy gut microbiome is linked to improved digestion, immune function, and even mood regulation.
4. Helps Control Blood Sugar Levels: The soluble fiber in oats and flaxseeds can slow the absorption of sugar into your bloodstream, helping to control blood sugar levels. This is particularly beneficial for individuals with diabetes or those at risk.
5. Lowers Cholesterol Levels: Soluble fiber, found in oats and flaxseeds, has been shown to reduce levels of bad LDL cholesterol by binding to it in the digestive system and removing it from the body.
6. Rich in Antioxidants: Besides fiber, berries are loaded with antioxidants that combat oxidative stress and inflammation in the body, supporting heart health and reducing the risk of chronic diseases.
7. Boosts Heart Health: The combination of fiber, antioxidants, and omega-3 fatty acids from flaxseeds in this smoothie can improve heart health by lowering blood pressure, reducing inflammation, and decreasing the risk of heart disease.

If you enjoy this smoothie, I recommend that you also try my high fiber high protein smoothie, and my high fiber Metamucil smoothie.

Smoothie Variations & Recipe Notes

The smoothie can easily be customized and still keep the smoothie high in fiber.

Thankfully most fruits and vegetables are high in fiber, which is why making a smoothie high in fiber is pretty easy.

Here are some recipe customization ideas:

1. The Berries: You can swap the raspberries and blueberries for either only 1 type of berry or use strawberries and blackberries instead.
2. Greens: If you have some greens in the fridge, throw a handful in the blender. It won’t impact the flavor of the smoothie, but it will add more nutrients and fiber.
3. The Oats: Swap the oats for chia seeds, and the oat milk for either soy or almond. Just make sure it’s unsweetened. 
4. Vegan: For a vegan smoothie, either use vegan yogurt instead of the dairy Greek yogurt or 1/3 avocado.
5. Nutty: Add a tablespoon of nut butter for richness extra protein and healthy fats.

Equipment:

If you have a lower-speed blender and you are concerned that this recipe may not work with it, rest assured, it will.

All my 8 different blenders and models, including lower-speed blenders, worked just fine this with recipe.