How To Add Fiber To Smoothie

Smoothie Recipes To Try

Use these recipes or build from them to create your own.

Banana-kale wake-up smoothie

The sweetness of the bananas balances kales slight bitterness in this recipe. Use just a tiny pinch of cloves theyre potent!

Get the banana-kale wake-up smoothie recipe.

Ruby-red raspberry smoothie

Its nutty. Its sweet. And its good for you. Blast off your day with healthy fats, antioxidants and phytonutrients from this creamy creation.

Get the ruby-red raspberry smoothie recipe.

Creamy kiwi-lime smoothie

You would never guess this creamy, high-protein smoothie gets its texture from tofu and cashew butter. Hey, dont knock it till you try it!

Go green smoothie bowl

Ready to trade in the smoothie glass for a bowl and spoon? In this bowl, the leafy green goodness of spinach meets the sweetness of grapes, mango, apple and banana.

Get the go green smoothie bowl recipe.

Cool tropical smoothie

Youll feel like youre on the beach with this zesty blend of mango, coconut, lime and strawberries. This vegan smoothie is high in potassium and features beneficial phytonutrients.

Get the cool tropical smoothie recipe.

Creamy strawberry and greens smoothie

This satisfying smoothie is sweetened with strawberries, creamified with avocado and then exalted to green goddess status with arugula.

Get the creamy strawberry and greens smoothie recipe.

Peach-vanilla yogurt smoothie

Get the peach-vanilla yogurt smoothie recipe.

Berry vanilla banana smoothie

Get the berry vanilla banana smoothie recipe.

How To Remove The Rind From A Lemon

Why I Love Smoothie Cubes

Green smoothies are my first line of defense when it comes to keeping my body healthy. Starting the day with whole foods, specifically plants, is such a healthy habit. Yet I know that my body needs certain nutrients at certain times of the year.

Smoothie cubes are like little mini blender bombs of nutritiously dense goodness. Each recipe is specifically designed to provide targeted vitamins + minerals. I keep electrolyte cubes on hand for my long runs, especially during summer. Blender bombs made with alkaline veggies help when my gut needs some help. Basically, Ive got a smoothie cube recipe for everything!

Also Check: Smoothie King Keto Champ Berry

High Fiber Smoothie Recipes For Constipation & Regularity

Now thatyouve got some ingredient ideas for healthy smoothie recipes without banana,get creative in blending up your own smoothie creations! Ive designed all ofthese high fiber smoothie recipes without banana as well, so feel free to usethem as inspiration and adjust as desired.

These prunejuice smoothie recipes are satisfyingly sweet, and you dont need to add allthat much juice. Start inmoderation! Add just a few ounces to your smoothies and theyll be plentysweet, with a boost of fiber to keep you feeling satiated and promote digestivehealth.

Keep in mind,these high fiber smoothie recipes come in a wide rangefrom 3g fiber perserving to 6g, all the way up to 11g. Adjust the ingredients however you liketo craft healthy smoothies with the nutrients that YOU want in your body!

More Fun With Smoothies

Want to learn how to use all those delicious smoothie add-ins to create your own delicious, perfectly balanced recipes?

Download my FREE 1-page Perfect Green Smoothies printable infographic, which outlines the formula for creating an amazing smoothie every time.

You can get it right now by clicking the banner below!

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Artichokes Are Full Of Fiber And Low In Calories

Were sorry to report that you probably wont get lots of fiber from artichoke dip. But you can if you eat the actual vegetable. Half an artichoke clocks in at 3 g of fiber, according to the USDA, which is 11 percent of the DV. Youll also get only 30 calories if you eat that amount.

If youve never cooked an artichoke, worry not you can still enjoy this veggie and reap the fiber rewards. They can be a little tricky since most people are not comfortable cooking fresh ones, but canned artichoke hearts are easy to cook with and can be used in salads and pasta dishes or made into dips, says McMordie.

And if you are up for the challenge, try steaming an artichoke with a little olive oil, garlic, and rosemary or stuffing them with feta and sundried tomatoes before roasting in the oven.

A bonus perk of artichokes? They are considered a high-potassium vegetable, according to the Academy of Nutrition and Dietetics. When a food is high in a nutrient, it provides at least 20 percent of the DV, per the Academy.

Also Check: How Much Are Smoothies At Mcdonalds

So Too Many Of These Might Give Me A Stomachache

If you overdo them, yes. You wouldnt expect your body to cope with a whole bag of spinach, stalks and all, so be careful because in smoothie form, its easy to gulp it down. Dont expect your stomach to be happy with a smoothie containing several apples, any more than it would if youd eaten them one after the other. In this respect, you can have too much of a good thing!

Read Also: Best Fruit Smoothie Recipes For Weight Loss

How To Get More Fiber From A Smoothie

Related Articles

• The Fiber Content of Sweet Potatoes

Smoothies are quick and easy and can be healthy additions to any diet. You can have a smoothie in between meals as a snack or even as a meal replacement. Drinking smoothies is a great way to increase your fiber intake to meet your daily requirement. The recommended daily amount of fiber is 25 grams for women and 38 grams for men. After age 50, daily fiber needs are reduced to 21 grams for women and 30 grams for men. By adding just a few simple ingredients, you can blend a healthy, satisfying, high-fiber smoothie in minutes.

Chocolate Peanut Butter Smoothie With Psyllium Husk

If you love the combo of chocolate and peanut butter, youre going to love this healthy chocolate peanut butter smoothie!

My Chocolate Peanut Butter High-Fiber Smoothie is decadent but healthy its been my go-to lunch for the last few weeks.

Its not overly sweet, fills you up, and gives you extra energy for the day. Drinking it over time can also help flatten your belly because of the secret ingredient.

Recommended Reading: How Do I Make A Smoothie

Howto Add Fiber To Smoothie Recipes Naturally

Theres no secret to making your own high fiber smoothie recipes, and no powders or supplements are needed. Really, the best sources of fiber are good old fruits and veggies! Some contain more than others, but all produce will offer some of the gut-loving fiber that we all need.

Youve probably heard that fiber is important, or that we all need to eat more fiberbut why? What is fiber and how is it important to our health?

Peaches& Cream Oatmeal Smoothie

For a morningthats peachy keen, sip on this peaches and cream oatmeal smoothie! Bright andsweet, thick and creamy, and oh-so-simplewith just 5 ingredients.

Frozen peachesare the perfect sweet-and-creamy substitute in this smoothie without banana,adding texture AND flavor at the same time. Prune juice adds another layer ofsweetness with a hint of tang, plus a dash of fiber. Altogether, this highfiber smoothie recipe offers 4g fiber per serving!

A bit of yogurt keeps things extra creamy, with a subtle tartness to complement the sweetness. Keep this smoothie vegan by using the non-dairy yogurt of your choice, or go with a dairy based yogurt for a protein boost. Made with Greek yogurt, this breakfast smoothie contains 16g protein per serving!

Frozen peaches and yogurt aside, the real thickening all-start in this oatmeal smoothie is the oats. No need to cook them, just blend them in raw to create a lusciously sippable texture! Oats are also a whole grain thats rich in fiber, as well as resistant starcha dynamic duo that helps to feed the friendly gut bugs in our microbiome.

Read Also: Apple Oats Smoothie For Weight Loss

What Do I Add To Make It Taste Great

You have lots of choices: dates to add sweetness , honey, numerous fruits that include raspberries, bananas, mangos, apples, pineapple, etc. And by adding healthy green vegetables into your smoothies, kids will not only benefit from the added content thats good for them but also a delicious sweet treat.

Do You Want A Smoothie Or Juice

The first step starts before you buy, cut, blend and drink. Decide whether you want a smoothie or are you really ready for a juice? A smoothie is a mix of fresh fruit and vegetables that you blend. You keep all fibers intact. With a juice, you strain the fibers, and you get a nice and smooth liquid extract. Not everyone likes drinking with a chew, so check with yourself if you are ready for a smoothie.

Fiber-rich food is recommended for everyone. Nine out of ten people do not get enough dietary fiber. Fiber is essential because it prevents you from all kinds of digestive issues such as constipation and irritable bowel.

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Choose A Good Blender

Every smoothie recipe ends with blending. That is possible with a hand blender, but that is pretty awkward. For smoothies, use a high-speed blender that can grind relatively large pieces of vegetables, frozen fruit, and ice.

What does a good blender must be?

• Power of at least 500 watts,
• Good and large mixing bowl,
• Solid, wide bottom so that your blender is stable. The blending is short but intense because of the vibrations, you do not want your smoothie to fall on the counter.

The Best Of Both Worlds

Foods with both soluble and insoluble fiber, such as flax seeds, give your shake a huge fiber boost. Grind flax seeds in a coffee grinder to break them down, allowing your body to better absorb their nutritional benefits as well as their fiber. Other foods with both types of fiber include oat bran, oat flakes, bran cereal, raw carrots, apricots, figs and oranges. About 2 tablespoons of grains or seeds per 1-cup serving of fruit is standard.

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Powder Alternatives For High Fiber Smoothie Recipes

The steps mentioned above will help you to prepare a delicious and tasty smoothie at your home with just little effort. But for most of us, it gets hard to invest much time in preparing smoothie daily when you have lots of other work to do. Therefore, for such individuals, green smoothie powders like Athletic Greens, Amazing Grass and Patriot Power Greens are the best alternative. These smoothie powders are enriched with all essential nutrients and fibers in a balanced form. You can check out reviews for some of the most popular powders on this website.

My Recommended Supplement For High Fiber Smoothie Recipes

Check Out How Simple This High Fiber Blueberry Smoothie Is To Make At Home

Start by adding frozen or fresh blueberries to your blender. Swap out strawberries, peaches, or an extra banana if desired.

Pro Tip: Using frozen fruit in smoothies helps with texture and taste because you dont need to add ice.

Add 1 frozen banana to the blender.

Pro Tip: When you have bananas turning brown on your counter, dont throw them out. Peel them and put them in a ziplock bag. Overripe bananas have the perfect sweetness for smoothies and baked goods!

Add spinach to the blender with blueberries and banana. You can use fresh or frozen spinach.

Pro Tip: When you have spinach that needs to be used in your fridge, add it to individual-sized ziplock bags, squeeze the air out, and freeze. Frozen spinach works great in smoothies.

The key to adding greens to smoothies is to use ahigh-speed blender. It really helps get all those greens chopped.

I love my Ninja Blender because it was a fraction of the cost of a Vitamix, and it works just as well for my needs. When I make my favorite brownie recipe, the Ninjamelts the chocolate chips perfectly.

Add milk. You can use any kind of milk including:

• skim, 1%, or 2%
• almond milk or another nut milk
• soy milk
• coconut milk

You can also try coconut water or fruit juice.

Add yogurt to the blender. For added sweetness, use vanilla yogurt, for less sweetness use plain Greek yogurt.

Add maple syrup or honey to the blender. If using vanilla yogurt, you can skip the syrup.

Fiber content per ingredient:

• spinach .7 grams
• flax seeds 2.8 grams

Recommended Reading: Best Protein To Add To Smoothies

Tips For Making The Best High Fiber Smoothie

Smoothies are an easy to make meal and are loaded with wholesome ingredients. To make the best high fiber smoothie, heres a few tips to keep in mind:

• Always add a protein source. This keeps the sugar content balanced in the smoothie and helps to keep you full and prevent cravings.
• Omit juices and coconut waters. These have a ton of added sugar which can increase cravings and the calories. Milk or water are always the best base for a smoothie.
• Add a source of fiber to your smoothie. Fiber is critical to weight loss. Avocado, beans, lentils and oats are a few examples of fiber!
• Loading your blender in the following order works the best liquid first, vegetables, fruit, protein and sweetener.
• Smoothies arent just for fruits add your veggies and greens! They add extra nutrients. I particularly love frozen cauliflower rice because it makes smoothies frothy and you cant even taste it!
• If your smoothie is too sweet, add a squeeze of lemon juice to it. If your smoothie is not sweet enough, add a squeeze of orange to it.
• Add a healthy fat to your smoothie. I used flax in this recipe but other healthy fats include chia seeds, peanut butter, almond butter, tahini and avocado.
• I added a touch of stevia to my smoothie. If you dont like stevia, you could use cinnamon or 1 tablespoon of maple syrup or honey.

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High Fiber Smoothie Recipes Guide

No matter green, red or pink! Blended with beet, berry, banana or vegetables, smoothies are the tastiest source of daily healthy nutrition. And as they are tasty and nutritious, smoothies are recommended as the best replacement for your daily breakfast, evening snacks and post-exercise supplement.

The big advantage is that you can cram it full of fruit, oatmeal and vegetables. But how do you make it perfect all the time? Follow this step-by-step plan and put that perfect smoothie on the table.

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What Can I Add To My Smoothie For Fiber

Plants are the only source of fiber. Chicken, beef, fish, pork, eggs, and other animal products contain 0% fiber. Plants are made up almost entirely of fiber along with water, fats, and starches. Fiber itself is essentially just a carbohydrate. Dietary fiber cannot be broken down by digestive enzymes.

Here are some ways to add fiber into your smoothies:

• dark leafy greens
• apple
• raspberries

Fun fact: Processed foods have little to no fiber, even if they were once plants long, long ago. White flour is a processed type of wheat that has had the germ and bran removed to make it softer and easier to digest. But with that processing, most of the dietary fiber has been removed.

It is incredibly important to include whole grains and pseudograins in the diet to maintain digestive health. Those following a grain-free diet should make sure to eat plenty of fiber-rich fresh fruits and vegetables.

Substitutes For Thickness & Creaminess In Smoothie Recipes Without Banana

A frozen banana can create the perfect thick, creamy texture in a smoothie, but its not your only option. Besides ice , all kinds of frozen fruit can help to boost your smoothies creaminess.

Or, packcreaminess into a smoothie without banana by using yogurt, nut butter, coconutcream, tofuor any thick, luscious addition you enjoy! Surprisingly, grains canalso pump up a smoothies creaminess.

• Ice Cubes & Frozen Fruitsweet frozen fruits can be a great sweetness AND creaminess substitutefor smoothie recipes without banana!

• Dried Fruitprunes, dates, apricots

• Nuts & NutButtersalmond butter, peanut butter, cashewbutter, walnuts, pecans, almond flour

• Yogurtdairy or nondairy

• Coconutcoconut milk or cream , coconutbutter, shredded coconut, coconut flour

• Tofusilken or soft, or firm/extra firm if finely chopped

• Grainsrolled or quick cooking oats, cooked quinoa

Recommended Reading: Best Protein Powder For Green Smoothies

How Can I Make My Smoothie Higher In Fibres

Making smoothies is a simple and quick way to add more fruit and vegetables to your diet. You can easily include high-fibre ingredients and turn your breakfast shake into a powerhouse of filling fibres.

Among fruits, bananas, oranges, apples, and pears are particularly rich in fibres. But nothing beats raspberries! A 100g serving contains a whopping 6.5 grams of fibres, and they’re low in sugars too it’s a win-win!

Avocado and beetroots are also filled with indigestible fibres, and they make a great addition to any smoothie. Check out our delicious avocado smoothie or beetroot smoothie recipes for inspiration.

Besides fruit and vegetables, what can really boost your fibre intake are nuts, seeds, and whole grains. So, try adding nut butter, chia seeds, or flaxseeds to your smoothie blend. Finally, oats and wheat bran are the ultimate fibre booster that every smoothie should have.

For more tips and info, check out our detailed blog posthere where we explain how to make the perfect, nutritionally balanced smoothie.