It’s pretty safe to say that nearly everyone has heard about the health-boosting benefits of smoothies, but what doesn’t get a lot of press is how they can provide you with the essential fiber your body needs to keep the plumbing clean and efficient!
Naturally, a diet high in fiber-rich foods is the ideal goal (for example, fresh fruits, veggies, grains), but in a pinch – or even if you just love them – smoothies are a fabulous way to get your daily dose of fiber in!
Speaking of daily dose, women should aim for 21 to 25 grams of fiber a day; for men, the goal is 30 to 38 grams per day. (1)
For a handy way to find out the fiber amount of the foods you eat, the National Fiber Council has a fiber calculator on their website at nationalfibercouncil.org. (2)
Now let’s get to the good part – the best smoothie combos for a powerful package of fiber to keep your digestive system humming along happily.
Best fiber rich smoothies
Green smoothies are kind of the darling divas of the smoothie world by now. It’s hard to find someone who hasn’t seen the headlines of every major health magazine touting the health benefits.
This is wonderful news, because green smoothies truly are a miracle-working power food. Not only are they chock-full of vital vitamins and nutrients, there are promising studies demonstrating they can be good for your mental health, and even your libido! (3)
Green smoothies are also an excellent way to get in your daily fiber dosage, and eliminate constipation too. (4)
Whipping up a green smoothie is super easy – and don’t be put off by the bright green color – they are delightfully refreshing!
One very simple recipe is the Spinach Smoothie with Avocado: (5)
- Take 1 1/2 cups apple juice, 2 cups chopped spinach, 1 apple (cored, unpeeled, and chopped – keep that peel on!), and 1/2 avocado.
- Combine all in a blender and mix until it reaches a nice creamy consistency. YUM!
Berry, berry good smoothies
If you’re looking for a fruit high in fiber content, you can’t get much better than fresh berries. Adding them to your smoothies will really boost the fiber content. In addition, it will add a nice dash of sweetness and thicken the drink up as well.
For an antioxidant rich, high-fiber smoothie that will knock your socks off, try the Blueberry Carrot Top Smoothie from the blog Barefeet in the Kitchen (yes, you can eat carrot tops!). This recipe makes 3 servings, so you can share with your family or friends.
Blueberry Carrot Top Smoothie (6)
- 1/2 cup orange juice, plus water or more juice if needed
- Green leafy tops from about 1/2 lb. of carrots (about a handful)
- 2 small bananas
- 1 1/2 cups blueberries
- optional: 1 tablespoon chia seeds
- Layer the orange juice, carrot tops and bananas into the blender. Puree until completely smooth. Add the blueberries and blend again until smooth. Add chia seeds if desired and pulse to combine.
So just remember, next time you are feeling hungry and looking for something to snack on, keep smoothies in mind – not only are they filling and delicious, but they are a healthy choice that can provide you with lots of digestion-friendly fiber!
Raw Michelle is a natural health blogger and researcher, sharing her passions with others, using the Internet as her medium. She discusses topics in a straight forward way in hopes to help people from all walks of life achieve optimal health and well-being. SUBSCRIBE here to get more from Raw Michelle!
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