This is a healthy high protein high fiber smoothie that packs an incredible amount of health benefits.
The average person in the West does not get near enough fiber in their diet.
Fiber is so important, and it’s not so difficult to get plenty of it through diet. And yet, many people are not getting enough of it.
However, if you are someone who has set a goal to increases their fiber intake, what better way to do that, than drink a fiber packed smoothie?
This smoothie contains g of fiber per serving, which is over the 20% of your daily recommendation of fiber.
How Do You Add Fiber And Protein To a Smoothie?
The good thing about smoothies is the fact that they are made using lots of fruit and veg.
Vegetables and fruits naturally contain fiber, so it’s actually really easy to add fiber to your smoothies.
As for protein, this is where you will need to add some add-ins to your smoothies in order to boost the protein.
However, there are many yummy ways of adding protein to your smoothies without ruining the taste.
I am going to breakdown the best ways to add fiber and protein to smoothies below!
How To Add Fiber To Smoothies
Here are some of the best ways to add fiber to smoothies:
- #1. Use plenty of fruit and veg in your smoothies
- #2. Add some fiber supplements! Metamucil & psyllium husk are two very popular ways to add more fiber to your smoothies.
- #3. Add oats! Oats blend very well with smoothies and contain a good amount of fiber.
- #4. Use some creamy avocado in your smoothies. Avocados help thicken the smoothies, as well as provide them with a healthy dose of fiber too.
- #5. Use seeds! Seeds llike chia, flax and sunflower seeds are all wonderful, and work very well in smoothies.
- #6. Add some chocolate! Cacao or cocoa powder are both great for fiber and a bit of protein too, while flavouring your smoothies.
How To Add Protein To Smoothies
Here are some of the best ways to add fiber to smoothies:
- #1. Use naturally high in protein fresh produce, such as spinach, beans, peas, etc.
- #2. Use protein powder. Protein powder is probably one of the easiest ways to add protein to smoothies. You have plenty of options and flavors to choose from too!
- #3. Add some yogurt. Unsweetened strained yogurt is the best. Yogurt works very well in smoothies, and also offers other benefits than just protein.
- #4. Add tofu. Tofu is a great protein option for vegans, especially vegans who are staying away from using protein powder.
- #5. Use some nut butter! Nut butter can be peanut butter, almond and cashew butter. Unsweetened types are the best.
- #6. Use dairy milk as your smoothie bases. In case you didn’t know, dairy milk has a good dose of protein in it. Lower fat types especially tend to contain more protein.
High Protein High Fiber Breakfast Smoothie Benefits
I prefer to drink this smoothie for breakfast as a meal replacement.
I found that my digestion and colon works much better if I have a fiber-heavy breakfast. It sends me to the toilet for a poop soon after.
So, apart from this smoothie helping you poop, let’s take a look at some other benefits it offers:
- Rich in Antioxidants: The raspberries and mangoes used in the smoothie are both excellent sources of various antioxidants, which can help combat oxidative stress and reduce inflammation in the body.
- It’s High Protein: The protein powder and almond butter contribute to a significant protein content, which is essential for muscle repair, growth, and overall body maintenance.
- Good Source of Healthy Fats: Chia seeds and almond butter provide omega-3 fatty acids and monounsaturated fats. These fats support heart health, brain function, and help in the absorption of fat-soluble vitamins.
- Rich In Dietary Fiber: The raspberries, chia seeds, and mango all contain dietary fiber, which supports digestive health, promotes feelings of fullness, and can aid in maintaining healthy blood sugar levels.
- Provides a Vitamin and Mineral Boost: The combined ingredients offer a range of essential vitamins and minerals. For instance – the raspberries are rich in Vitamin C and manganese. Mangoes offer a good amount of Vitamin A and Vitamin C. Chia seeds provide calcium, phosphorus, and magnesium. Almond butter is a source of Vitamin E and magnesium.
- Provides Satiety and Energy: The combination of protein, fats, and fiber ensures that the smoothie provides sustained energy and can keep you feeling full for a longer time, which can be helpful if you’re trying to manage your weight.
- Constipation Relief: The high fiber content in the smoothie can help relief constipation.
How To Make a High Fiber Fruit Smoothie
These are the high fiber smoothie ingredients you will need:
To make this fiber-rich drink, add all your ingredients to a high speed blender or nutribullet, starting with the fruit and milk, followed by the other ingredients.
Blend until smooth for at least 3 minutes.
Not everyone has a bag of chia seeds or almond butter, which is why I made multiple different variations of this recipe using different ingredients.
I am leaving some swaps and customizations you can make to this high fiber smoothie recipe:
- You can substitute the chia seeds for oats instead.
- If you don’t have almond butter, peanut butter can work just fine, same for cashew butter.
- Instead of oat milk, you can use almond milk, or even dairy milk.
- Instead of mango, you can use another type of berry or pineapple instead. For a lower sugar recipe, use avocado instead of mango.
- I used unsweetened and unflavoured protein powder, but if you like vanilla or chocolate, these can work just fine too.
High Protein High Fiber Smoothie
- 1 Blender I used this one
- 1 cup/150g frozen raspberries
- 1/2 cup/75g frozen mango
- 1 scoop protein powder unsweetened
- 1 tbsp chia seeds
- 1 tbsp almond butter unsweetened
- 1 cup/230ml almond or oat milk unsweetened
- Prepare and measure the ingredients as listed.
- Add all the ingredients to a high-speed blender starting with the frozen fruit and milk. Blitz until smooth. For about 3-4 minutes.
- Serve and enjoy!