The Best High Fiber Drinks to Improve Your Health

The Importance of Fiber in Your Diet

Fiber is an essential part of a healthy diet. Unfortunately, most Americans do not get enough fiber on a daily basis. The recommended daily fiber intake is between 20-35 grams for adults, but most only consume around 15 grams per day.

Eating plenty of high fiber foods has been linked to numerous health benefits. Fiber helps promote digestive health by keeping your digestive system moving. It helps prevent constipation, and may also reduce the risk of developing hemorrhoids. Fiber plays a role in reducing cholesterol levels as well. Soluble fiber binds to cholesterol in your gut and eliminates it from your body.

Reducing Risk of Chronic Diseases

A high fiber diet has also been associated with reducing the risk of chronic diseases like obesity, type 2 diabetes, and heart disease. Fiber helps promote feelings of fullness and can aid in healthy weight management. It does this by slowing digestion and regulating blood sugar levels. Maintaining healthy blood sugar levels reduces your risk for developing type 2 diabetes.

Diets High in Fiber Linked with Increased Longevity

Some research also suggests that diets high in fiber may increase longevity as well. The prebiotic content in fiber acts as fuel for the healthy probiotic bacteria in your gut. By promoting the growth of good gut bacteria, fiber creates a healthy gut environment that helps boost immune function.

Best Sources of Dietary Fiber

When most people think fiber, they think of fruits, vegetables, whole grains, beans and legumes. While these plant-based foods are excellent sources of fiber, there are also tasty fiber-rich drinks you can incorporate into your diet too. Beverages like smoothies, juice, and even coffee can help contribute to your daily fiber intake.

High Fiber Juices

Fruit and vegetable juices that contain pulp and skin provide fiber, vitamins, minerals and antioxidants. Some juicing combinations that make for excellent high fiber drinks include:

• Apple, carrot & ginger
• Beet, carrot & apple
• Pineapple, pear & mint
• Kale, parsley, spinach & lemon
• Tomato, celery & parsley

Smoothies

Smoothies are an easy way to drink a meal packed with fiber. Blend up any combination of fruits and vegetables to make a hearty, nutritious beverage full of fiber. Some smoothie ideas include:

• Banana, mango & spinach
• Blueberry, strawberry, yogurt & oats
• Peach, raspberry, Greek yogurt & chia seeds
• Pineapple, carrot, ginger & protein powder
• Cocoa powder, peanut butter, banana & almond milk

High Fiber Coffee Drinks

You can turn your morning cup of joe into a high fiber drink by adding a few simple ingredients like:

• Ground flax or chia seeds
• Collagen peptides
• Full-fat coconut milk or coconut cream
• Cinnamon
• Cocoa powder

Blend together any of the above with your freshly brewed coffee for a fiber and protein packed start to your day!

The Best High Fiber Drinks

If you're looking for ready-made high fiber drinks you can purchase at the grocery store, here are some of the best options:

Kombucha

This fermented tea drink is packed with gut-healthy probiotics and typically contains 1-2 grams of fiber per bottle thanks to the cellulose created during the fermentation process. Look for brands that contain floating strands inside the bottle.

Coconut Water

Plain coconut water is naturally rich in fiber, containing about 2.6 grams per cup. It also contains electrolytes like potassium that can aid hydration.

Prune Juice

A half cup of prune juice provides nearly 2 grams of fiber. Prunes are rich in a certain type of fiber that helps soften stool and prevent constipation. Just beware that prune juice is high in natural sugars.

Aloe Vera Juice

Thanks to aloe vera's thick, mucilaginous gel interior, aloe vera juice is high in soluble fiber. Just 4 oz contains over 2 grams of fiber. Aloe vera juice has been used to help improve digestion and relieve constipation.

High Fiber Protein Shakes

You can now find many high protein shakes and meal replacements fortified with fiber as well. Look for options with added inulin, a prebiotic soluble fiber or choose plant-based options made with pea protein, brown rice protein or ancient grains like quinoa, amaranth and chia that naturally provide fiber.

Tips for Adding More High Fiber Drinks to Your Diet

Here are some simple tips to help you get more fiber from nutrient-rich drinks:

Start your day with a smoothie

Blend up a fruit and veggie smoothie for breakfast so you start your day off right with filling fiber.

Replace sugary drinks with fruit-infused water

Stay hydrated and increase fruit servings by drinking water infused with berries, citrus, cucumber or pineapple.

Try different types of nut milk

Almond, coconut, cashew and oat milks are delicious dairy-free alternatives that contain fiber and are fortified with vitamins and minerals.

Iced coffee fiber boosters

Add a spoonful of walnut flour or cocoa powder to your iced coffee for gut-loving soluble fiber.

Sip on bone broth

Warm, savory bone broth is packed with minerals that help seal gaps in your gut lining and collagen that heals the mucosal membrane.

Potential Side Effects of Too Much Fiber

It's possible to have too much of a good thing when it comes to fiber. Be mindful of adding high fiber foods and drinks gradually and watch for potential side effects like:

• Gas
• Bloating
• Cramping
• Diarrhea

Make sure to drink plenty of non-caffeinated fluids to help move fiber through your digestive tract. Pay attention to how your body responds to increased fiber intake.

Achieving Optimal Fiber Intake

Fiber is an essential component of a healthy diet. Aim to achieve the recommended daily intake through a balanced diet focused on whole, plant-based foods and drinks. Gradually increase high fiber foods while also drinking more fluids and gut-supporting beverages.

Focus on getting fiber from nourishing whole food sources whenever possible for the maximum nutritional benefit. Supplement as needed with fortified foods and beverages to help you overcome common fiber deficiencies.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.