An Easy Way to Get More Fiber

Fiber Smoothie Recipe

Here’s a great way to get most of your fiber in for the day.  The ‘base’ of this smoothie, which is 3 servings that should be spread throughout the day, provides:

Protein- 34g

Carbohydrates- 13 g

Fats- 29g (don’t freak out, I’ll explain below)

Fiber- 21.4g

Calories- 502 kcal

I found a version of this on Dr. Mary Claire Haver’s IG account.  She is an OBGYN, menopause specialist and has a background in nutrition.  Drinking this each day helps me meet my daily recommended fiber (30-35g/day).  

Don’t worry about the fat content.  Fat does not make you fat.  

After years of making smoothies with various powders, I have found the order in which to put them together so I don’t get clumps stuck on the side of my blender.  

Directions:

Add 2 cups water to blender

Poor in smoothie base (I mix each day's ingredients into a mason jar and prep for the whole week).

Add 2 cups of frozen fruit (I rotate fruit daily to make sure I ‘eat a rainbow.’)

Add ¾ cup unsweetened greek yogurt

Add one more cup of water and blend

Here are the dry ingredients to mix and prep for the week:

2 scoops protein powder

1 Tablespoon creatine

1 teaspoon psyllium husk powder

4  Tablespoons collagen

2 Tablespoons chia seeds

2 teaspoons ground flax

3 Tablespoons ground hemp seeds

The additional fiber comes in when you add the 2 cups of frozen fruit.  For example, blueberries (2C) have 7.2g of fiber, which brings this to 28.6g of fiber.  I also have salad or some other veggie to bring me to 30-35g of fiber.

Warning!  Start slowly if you haven’t been getting much fiber.  

Why fiber, you ask?  Fiber helps digestion (both creating bulk in bowel movements and helping clean you out), it regulates blood sugar, lowers cholesterol, and promotes healthy weight management.  It can also reduce the risk of certain diseases including diabetes, certain types of heart disease, and some types of cancer.  

*Always consult your physician before beginning a new eating or exercise program.