Smoothies are a great way to get extra nutrition in your diet while enjoying a tasty beverage.
However, some of us need an extra bit of fiber in our diets to help our GI tract function as it should.
Fiber is a great nutrient to add to smoothies as it is so beneficial to our health.
However, if you want more fiber in your smoothies, knowing how to add some extra fiber into your smoothie can be difficult.
But, I am here to help. Keep on reading to find out how you can add some extra fiber to your smoothies!
How To Add Fiber To Smoothies
One of the easiest ways to add fiber to smoothies is obviously using supplements.
That being said, you can get fiber in healthier ways. Fruits and vegetables that are high in fiber will also have extra nutrition, so adding these is much better than using supplementation.
Adding foods that are naturally high in fiber will allow you to get the fiber you need, as well as extra nutrition!
Consider the following options!
#1. Oats
Adding oats to your smoothies will give you plenty of the fiber that you need. Using uncooked oats that have been pre-soaked gives you fiber, as well as other nutrients.
The fiber found in oats is known as beta-glucan.
Beta-glucan helps with your gut health, but also helps heart health, and immune health! It is also known to support healthy blood sugar levels as well!
Read this article “best oats for smoothies” to find out more about what kind of oats are best for smoothies!
#2. Avocado
For creamy smoothies, avocado is a great source of fiber, but it also packs a punch with its monosaturated fats.
The nutrition levels of avocado help to promote healthy blood pressure and aid in cardiovascular health as well.
All at the same time avocado keeps your bowels emptying regularly according to healthline.com.
Avocado makes smoothies creamy and thick too, so this can help to add some substance to your smoothies!
#3. Chia Seeds
Chia seeds are great for fiber, only 2 tablespoons will give you 8 grams of fiber! So, chia seeds can help you feel fuller for longer.
Chia seeds also help to thicken smoothies too. It is best to soak them before you use them though, as it softens them up.
#4. Spinach
Spinach is well-known as a great source of fiber. It bulks up your smoothies without adding any overpowering flavors.
Baby spinach is especially good, offering fiber, B vitamins, and also phytochemicals. You can also find other micro-nutrients as well.
Spinach is well worth including in your smoothies and should be a staple in any healthful smoothie blend.
#5. Cocoa Powder
Love chocolate? Well, it turns out that cocoa powder comes with fiber and anti-oxidants all while tasting divine!
Do not that chocolate that has been made into a bar, cake, or cookie is not super healthy, but in its original form it is great!
While you don’t get as much fiber as you do from some other foods, cocoa powder can offer you some fiber and anti-oxidants all in one!
What Is A Good Fiber Supplement To Add To Smoothies?
One of the most popular fiber supplements is psyllium husk. While there are many options, psyllium husk is popular because it is mostly soluble fiber but does also have some insoluble fiber.
Psyllium husk is known to aid in slowing down digestion regulating blood sugar, and increasing the feeling of fullness according to medicalnewstoday.com.
A popular product is Yerba Prima Psyllium Husk Powder.
However, psyllium husk is not the only option for fiber supplementation.
You can also get Garden of Life Raw fiber powder as a product that offers fiber supplementation.
The Garden of Life choice contains no psyllium husk but still contains soluble and insoluble fibers.
That being said, it does contain more calories than many psyllium husk products. Yet, it is also known to mix well with beverages. So it is worth trying.
The best thing you can do is experiment with different product types and pick the one that works best for you and your body.
We are all different.
Benefits Of Adding Fiber To Smoothies
There are many benefits to adding more fiber into your smoothies, with the primary benefits being to your gut and feeling of fullness.
But, let us consider the true variety of benefits fiber can offer you.
- Fiber helps your GI tract by helping your gut bacteria.
- Fiber helps to keep your bowel movements regular as said by mayoclinic.org.
- Fiber can help you stay fuller for longer and feel satiated, making you feel the desire to snack much less which help weight loss.
- Fiber is also known to help in the control of blood sugar levels.
- Fiber can also help lowering cholesterol.
High Fiber Smoothie Recipe
Now that you know how to add fiber to your smoothies, you may be interested in one of my own high fiber smoothie recipes.
This is a high fiber smoothie for constipation, it contains natural ingredients high in fiber, no supplements needed.
The smoothie contains 13.2g of fiber per serving.
High Fiber Smoothie For Constipation
Equipment
- 1 Blender We used this one
Ingredients
- 1/2 large apple cored and diced
- 1/3 avocado pitted and peeled
- 1 handful of spinach washed
- 2 pitted dates
- 1 tbsp almond butter unsweetened
- 250 ml Almond milk unsweetened
Instructions
- Prepare the ingredients as instructed.
- Add all the ingredients to a high-speed blender and blitz until smooth. For about 4-5 minutes.
- Serve and enjoy!
Video
Notes
Nutrition
How to Add Fiber to Smoothies: Frequently Asked Questions
Fiber In Smoothies Vs Whole Fruit
If you make your smoothies at home properly, then smoothies and whole fruit both provide the same amount of fiber. Some believe that smoothies remove the fiber from the fruit, however, this is only the case when smoothies are made with juice instead of whole fruit.
Can I Put Fiber Powder In A Smoothie?
Yes, you can put fiber powder into a smoothie. In the case of using psyllium husk powder, a single teaspoon will give you 3 grams of fiber.
Is Juice Better Than Smoothies For Fiber?
No, juice will have the fiber removed as the pulp is removed. Smoothies, when made properly, do not remove the pulp, and therefore contain the same amount of fiber as in whole fruit.
What Is The Best Form Of Fiber To Take?
Citrucel is an insoluble fiber that is not fermentable; therefore, it produces less gas and bloating. The second best is Psyllium husk, which has both types of fiber.
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