It is no secret that including fiber in the diet is essential for healthy digestion, but many people do not get enough of their daily fiber needs, which range from 21 to 38 grams, depending on age and gender. According to Mind Your Body Green, adequate fiber (soluble and insoluble) in meals can provide a feeling of fullness for longer and can directly aid in regularity, support a healthy gut microbiome, and help maintain blood sugar levels.
Experts recommend adding fiber to an already rich smoothie made with a variety of fruits and vegetables by blending some staple foods, which can improve digestion and provide the body with energy throughout the day, as follows:
1. **Oats**
Julie Stefanski, a spokesperson for the Academy of Nutrition and Dietetics, says that there are several different forms of fiber to include in the diet for a variety of benefits, including "uncooked oats, which are a great source of beta-glucan fiber," a type of fiber beneficial for gut, heart, and immune health. Nutritionist Valerie Agyeman adds that the benefit of adding oats to a smoothie is "not just the fiber, but it also gives it a better texture and makes it more filling."
2. **Avocado**
Stefanski explains that if a person is craving a creamy and health-beneficial smoothie, turning to avocado as a source of fiber may be the best choice. She adds that avocado "is rich in fiber, along with healthy monounsaturated fats," and it helps promote healthy blood pressure levels and cardiovascular health, as long as it is consumed regularly.
3. **Vegetable Powder**
Adding vegetable powder to smoothies is one of the easiest ways to get a variety of nutrients alongside fiber, which can enhance a healthy gut microbiome and aid in digestion. A strategic mix of leafy greens, root vegetables, herbs, and probiotics can help maintain healthy blood sugar levels and elevate the overall nutritional value of the drink.
4. **Chia Seeds**
Chia seeds are particularly useful for increasing fiber content in smoothies without altering the taste at all. Nutritionist Kari Kirkland explains that "two tablespoons of chia seeds contain 8 grams of insoluble fiber," allowing one to feel fuller for longer. Additionally, adding chia seeds can help increase the density of the smoothie and make it more hydrating.
5. **Spinach**
Green smoothies often contain spinach because it significantly increases the volume of the drink without affecting the taste. Stefanski points out that "spinach is a source of fiber that is also very high in B vitamins and phytonutrients." Other key micronutrients and phytochemicals in spinach include beta-carotene (also known as vitamin A), vitamin K1, and lutein, making it a worthwhile addition to any smoothie ingredients.
6. **Berries**
Berries are a popular addition to smoothies for their delicious flavor, but more importantly, they can provide an immediate boost of both fiber and antioxidants. Agyeman states, "Berries increase the fiber content of a smoothie and act as a natural sweetener," noting that adding just one cup of blueberries or strawberries will boost the fiber content by about 4 grams.
7. **Cocoa Powder**
Stefanski brings good news for chocolate lovers, stating that adding some cocoa powder to smoothies gives them a delicious taste while elevating the nutritional benefits of the drink, whether as a "source of fiber or antioxidants." Nutrition psychiatrist Drew Ramsey also recommends consuming chocolate at breakfast for its antioxidant properties, not to mention that it enhances the flavor of any smoothie mixture being prepared.
