High Fiber Smoothie Recipes with Chia Seeds, Oats and Other Fiber-Rich Ingredients

The Benefits of High Fiber Smoothies

Smoothies have become an increasingly popular way to pack in extra nutrition into our busy mornings. While fruit smoothies taste great, they are often high in sugar and low in fiber. The solution? Add in high fiber ingredients to balance out the sweetness and increase the nutritional value. High fiber smoothies provide lasting energy, keep you full between meals, and deliver a variety of vitamins, minerals and antioxidants.

Fiber is an important nutrient that unfortunately many of us don't get enough of. The daily recommended intake is 25-30 grams per day, but most Americans only get about half that amount. Fiber has a long list of health benefits including:

• Improves digestive health
• Lowers cholesterol
• Stabilizes blood sugar levels
• Aids in weight loss
• Reduces risk of heart disease and diabetes

The great news is that adding just a few simple ingredients can transform your average fruit smoothie into a high fiber health bomb. Here are some of the top foods to blend in for a major fiber boost.

Chia Seeds

These tiny seeds pack a big punch when it comes to fiber and other nutrients. Just two tablespoons provides 10 grams of fiber, nearly half the recommended daily amount. Chia seeds are also loaded with protein, calcium, antioxidants, omega-3 fatty acids and other essential vitamins and minerals. Their mild, nutty taste blends seamlessly into smoothies.

Flaxseed

Like chia seeds, flax seeds are nutritional powerhouses. They contain 8 grams of fiber per 2 tablespoons, as well as high amounts of heart-healthy omega-3 fats, protein, and lignans that have anti-cancer properties. Flax can have a slightly nuttier, earthier taste than chia seeds. Try adding it into berry or green smoothies.

Oats

Oats are a classic high fiber food, providing 4 grams per half cup. Use quick oats or old fashioned rolled oats and add them uncooked right into your blender for a fiber and protein kick. The oats will blend up into a smooth, creamy texture in the smoothie. Oats add great body and sweetness too.

Pears

Pears are one of the highest fiber fruits, with over 5 grams of fiber per medium pear. They add sweetness and body to smoothies, along with a dose of immune-boosting vitamin C. Bartlett, d'Anjou and Bosc pears all work well in blended drinks.

Raspberries

All berries contain fiber, and raspberries are one of the highest with 8 grams per cup. Their sweet tart flavor balances out the bitterness of greens nicely. Berries also provide vitamins C and antioxidants such as anthocyanins and ellagic acid.

Banana

Bananas are a smoothie staple for good reason. A medium banana contains over 3 grams of fiber, plus potassium, vitamin B6 and vitamin C. Bananas lend smoothies a creamy, sweet richness and texture.

Kiwi

At 5 grams of fiber per kiwi, these small green fruits pack a lot of nutrition. They also contain vitamin C and antioxidants that support immunity. Kiwis have a slightly tart, tropical taste that adds brightness to smoothies.

Dates

Fiber-rich dates are commonly used to sweeten up smoothies. With over 3 grams of fiber in just 1 date, they provide a healthy dose of nutrition. Their caramel-like flavor and sticky texture also gives blended drinks more body.

Ground Flaxseed

Flaxseeds must be ground to make their nutrients accessible, so look for ground flaxseed to add to your smoothies. Two tablespoons provides 2 grams of fiber, omega-3 fats, protein and antioxidants. It has an earthy, nutty flavor that works well with berries or greens.

Hemp Seeds

Hulled hemp seeds are a great plant-based protein source, with 3 grams of protein and 1 gram of fiber per tablespoon. They have a mild, nutty flavor that mixes well into many smoothies. Add them for extra nutrition, protein and texture.

Cacao Powder

Made from crushed cacao beans, cacao powder provides a healthy dose of fiber - 2 grams per tablespoon. It tastes rich and chocolatey without any added sugar. Cacao nibs can also be used to add fiber, antioxidants and texture.

Nut Butter

A spoonful of nut butter adds 2-3 grams of fiber, plus protein, vitamins and minerals. Almond, peanut and cashew butter all work well in smoothies. Nut butters also make the drink richer, creamier and more filling.

Avocado

Don't shy away from adding avocado to your smoothie. It provides nearly 3 grams of fiber per half of an avocado, along with healthy fats. Avocado's creamy texture also contributes body and a smooth sip-able consistency.

Rolled Oats

In addition to regular and quick oats, steel-cut and rolled oats can be used in smoothies too. Rolled oats have been flattened and steamed so that they blend up nicely. They add great texture and 4 grams of fiber per half cup.

Chickpeas

Chickpeas, or garbanzo beans, aren't just for hummus! Add a half cup cooked chickpeas to your smoothie for over 6 grams of fiber, 4 grams of protein and vitamins and minerals like iron, folate and manganese. They have a mild bean-like flavor.

Edamame

Like chickpeas, edamame are beans that blend seamlessly into smoothies. A half cup of shelled edamame provides 4 grams of vegan protein, 3 grams of fiber, vitamins C, K and folate. Edamame has a fresh, slightly sweet taste.

High Fiber Smoothie Recipes

Here are some delicious smoothie recipes that provide at least 5 grams of fiber per serving. They are all vegan, dairy free and made with simple ingredients.

Chocolate Peanut Butter Banana Smoothie

This classic flavor combo comes together beautifully in smoothie form. The banana, peanut butter, cacao and flax provide lasting fullness along with plenty of nutrition to start your day off right.

Ingredients:

• 1 frozen banana
• 2 tablespoons natural peanut butter
• 2-3 dates, pitted
• 2 tablespoons ground flaxseed
• 1 1⁄2 tablespoons cacao powder
• 1 cup unsweetened non-dairy milk

Add all ingredients to a high speed blender. Blend until smooth and creamy. Enjoy this energizing, protein-packed smoothie!

Blueberry Avocado Smoothie

Avocado gives this antioxidant-rich blueberry smoothie a lush, creamy texture. The combo of healthy fats, fiber and protein will keep you full and focused all morning.

Ingredients:

• 1 cup blueberries
• 1⁄2 avocado
• 1 banana
• 1 tablespoon ground flaxseed
• 1 cup unsweetened almond milk
• 1 handful spinach
• 1 tablespoon hemp seeds

Blend all ingredients together until smooth. Pour into a glass and top with additional blueberries if desired.

Chia Berry Smoothie

Berries and chia seeds pair perfectly together in this vibrant purple smoothie. It provides an energizing dose of antioxidants, fiber, protein and healthy fats to fuel you through the day.

Ingredients:

• 1 cup mixed berries
• 1 banana
• 2 tablespoons chia seeds
• 1 cup coconut water or unsweetened non-dairy milk
• 1 handful spinach
• 1 tablespoon almond butter

Blend all ingredients together until smooth and creamy. For extra staying power, let sit for 5-10 minutes to thicken.

Green Matcha Smoothie

Matcha green tea powder gives this smoothie an antioxidant boost along with the spinach and kiwi. The banana, peanut butter and flax provide sustaining fiber, protein and healthy fats.

Ingredients:

• 1 banana
• 1 kiwi, peeled
• 1 handful baby spinach
• 1 1⁄2 teaspoons matcha powder
• 1 tablespoon peanut butter
• 1 tablespoon ground flaxseed
• 1 cup unsweetened non-dairy milk

Blend all ingredients together until frothy and green. Adjust matcha to taste if you prefer a stronger green tea flavor.

Tropical Green Smoothie

Escape to the tropics with this vibrant smoothie starring mango, pineapple, banana and coconut water. Spinach provides green nutrition while dates lend natural sweetness and fiber.

Ingredients:

• 1 cup fresh or frozen mango chunks
• 1 cup fresh or frozen pineapple chunks
• 1 banana
• 2 pitted dates
• 1 handful spinach
• 1 cup coconut water

Blend all ingredients until smooth. Top with extra pineapple, coconut flakes or a paper umbrella!

PB & J Smoothie

Get your peanut butter and "jelly" fix in a healthy smoothie. Banana, berries and peanut butter mimic the flavors of the classic sandwich. Oats add wholesome fiber and texture.

Ingredients:

• 1 banana
• 1 cup mixed berries
• 1⁄4 cup quick oats
• 2 tablespoons peanut butter
• 1 cup unsweetened non-dairy milk
• 1 tablespoon ground flaxseed

Blend all ingredients together until creamy and thick. The oats give it a thicker, milkshake-like texture.

Apple Pie Smoothie

All the flavors of apple pie come together in this fall-inspired smoothie. Apples, cinnamon, oats and almond butter make it taste just like the classic dessert but with a healthy fiber-filled twist.

Ingredients:

• 1 apple, cored and chopped
• 1 banana
• 1⁄4 cup quick oats
• 1 tablespoon almond butter
• 1⁄2 teaspoon cinnamon
• 1 teaspoon vanilla
• 1 cup unsweetened almond milk
• 4 ice cubes

Blend all ingredients until creamy and smooth. Dust the top with extra cinnamon.

Chocolate Cherry Smoothie

Tart cherries and rich cacao combine deliciously in this antioxidant-rich smoothie. Banana and almond milk provide fiber, potassium and vitamin E to help nourish your body and mind.

Ingredients:

• 1 cup pitted cherries
• 1 banana
• 2 tablespoons cacao powder
• 1 tablespoon almond butter
• 1 cup unsweetened almond milk
• 2 tablespoons ground flaxseed

Blend until thick and creamy. Top with extra cherries or cacao nibs if desired.

The Importance of Fiber for Health

Hopefully these recipes have inspired you to blend up some high fiber smoothies! Adding just a few simple ingredients can make your morning smoothie into a gut-healthy, waistline-friendly drink.

Fiber is incredibly important for overall health. It promotes good digestion, stabilizes blood sugar, lowers cholesterol, aids weight loss, and may reduce chronic disease risk. Despite all these benefits, most of us fall short on getting enough.

Smoothies make it easy to incorporate more high fiber foods like fruits, veggies, seeds, nuts and whole grains into your diet. Blending them together creates a delicious, drinkable meal or snack packed with nutrition to start your day right.

Some great sources of fiber include:

• Fruits - berries, pears, bananas, avocado
• Vegetables - spinach, kale
• Nuts & seeds - chia seeds, flaxseeds, almonds
• Whole grains - oats, quinoa, brown rice
• Legumes - beans, chickpeas, lentils

Aim for 25-30 grams of fiber per day for optimal health. Increase your intake slowly and be sure to drink plenty of water as well. Boosting your fiber intake can help reduce disease risk, manage weight, stabilize blood sugar levels, and keep your digestive system regular.

Including a daily high fiber smoothie packed with whole foods is one of the tastiest and most enjoyable ways to get this important nutrient. With so many delicious options, you can sip your way to better health, one smoothie at a time!

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.