How to Add Fiber to Smoothies

Apple  and spinach smoothie
Two small green smoothies. (Image: tashka2000/iStock/Getty Images)

Dietary fiber can help lower your blood cholesterol, balance blood sugar levels and support your weight loss efforts, all while regulating the digestion system. The recommended daily allowance of dietary fiber per day is 38 g for men and 25 g for women. There are two forms of dietary fiber: soluble and insoluble. These two forms of fiber are found in fruits and whole grains. Starting your day with dietary fiber can help kick-start the digestive process. To obtain the most health benefits, try using both the soluble fiber in fruit and insoluble fiber in grains.

Step 1

Add fresh fruits to your smoothie. Fruit such as pears, apples and bananas contain soluble and insoluble dietary fiber. The USDA recommends eating at least 2 cups of fruit per day with one whole fruit being equivalent to one serving. To get the full benefit of dietary fiber, keep the skin on apples and pears before adding them to your smoothie maker. Fruit skin contains pectin, which contains antioxidants and dietary fiber.

Step 2

Add oatmeal to your smoothie. Oatmeal contains soluble dietary fiber, which works to reduce high cholesterol levels and the risk of developing type-2 diabetes. Cook the oats fully before adding them to your smoothie. In addition, you can also add oat-based cereal to your smoothie for the same effect.

Step 3

Add whole-wheat cereal or brand cereal to your smoothie. For a more granulated texture, try adding fiber-rich cereals to your smoothie. These contain dietary fiber as well as B-complex vitamins and several minerals, including iron and calcium.

Step 4

Add nuts and seeds to your smoothie. In addition to supplying you with dietary fiber, nuts and seeds contain a variety of B-complex vitamins, minerals and unsaturated fat. According to the American Heart Association, replacing many of the saturated fats in your diet with unsaturated fats can help reduce the risk of developing heart disease or high cholesterol.

REFERENCES & RESOURCES
Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2018 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.