Before we get into the mix, a quick note on why fiber is important in the first place. “Fiber is a carbohydrate that our digestive system can’t break down,” explains Smithson. “That helps stabilize blood sugar; lower cholesterol levels when it includes soluble fiber; helps lower blood pressure; increases the frequency of bowel movements; and it increases the absorption of minerals in the intestinal tract and increases satiety, which means it helps you feel fuller.” (FYI: Insoluble fiber is the remains of fruits and vegetables that bulk up your stool and make your number two a little firmer, while soluble fiber gets its name from the fact that it’s, well, water-soluble).
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Generally speaking, you should eat around 14 grams of fiber per 1,000 calories consumed. So (again, in general), women should eat around 25 grams of fiber per day, while men should eat around 38 grams. Once you turn 50, that recommendation drops to 21 grams and 30 grams, respectively.
Fiber is best consumed throughout the day rather than in one meal, according to Smithson. “Increasing bulk doesn’t mean consuming all of your fiber at once. Slow and steady is most beneficial for adding more bulk to your GI system,” he says. So while you can mark up a good amount of your fiber quota in a shake, be sure to incorporate other high-fiber foods, like whole grains and beans, into your meals as well. With that said, we’re ready for the shake.
The only high-fiber shake formula you’ll ever need
To make your new smoothie, Smithson recommends combining three elements: high-fiber nuts, berries and seeds. For texture, you can also add some rolled oats (containing about four grams of fiber per half-cup serving), an alternative milk, such as macadamia nut milk (which contains about 1 gram of fiber per cup serving), or a protein powder (many of which also contain added fiber). Below, Smithson lists her three favorite smoothie components to put in the blender.
- Raspberries: “In addition to being the Highest fiber fruitraspberries also provide more than half the recommended daily value of vitamin C and they are packed with antioxidants which can help equip your cells to help fight and recover from oxidative stress, which helps reduce your risk of diabetes, heart disease and cancer,” he says. A half-cup serving of raspberries contains about four grams of fiber, according to the US Department of State Agriculture (USDA).
- Almonds: How much time do you have? the almonds have a lot profit.”Ounce for ounce, almonds are the nut with the most fiber—four grams— and offer six grams of vegetable protein [per one-ounce serving]says Smithson. Beyond that, almonds also contain potassium and magnesium, which help regulate blood pressure and improve blood flow.
- chia seeds: A one-tablespoon serving of chia seeds four gram packets of fiber, as well as omega-3 fatty acids, antioxidants and two grams of plant-based protein. “Chia seeds also provide calcium, phosphorus and magnesium, which are useful for building stronger bonesSmithson says.
Use the Dietitian’s Three Basic Ingredients and your shake will have a minimum of 12 ounces of fiber (and that’s not including the other ingredients you might add, like oatmeal or alternative milk). Talk about the breakfast of champions.
To learn more about the gut-stimulating benefits of fiber based on an RD, watch this video:
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