3 Fiber-Packed Smoothies
Dietary fiber is an important part of nutrition that often doesn't get as much attention as vitamins and minerals. Eating the right amount of fiber can help keep your digestive system and bowels working smoothly. Fiber can also play a role in maintaining optimal blood sugar, cholesterol levels and weight.
The recommended amount of fiber for men under the age of 50 is 38 grams per day, while women only need 25 grams. Over the age of 50, men should have 30 grams and women 21 grams.
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and is therefore more fluid. It is found in food such as oats, carrots, apples and oranges. Insoluble fiber is rougher and doesn't dissolve. It's found in nuts and certain vegetables. You can get both of these types of fiber in your smoothies because your personal blender doesn't filter out the pulp or materials that are richest in fiber. Try one of these three fiber-filled smoothies today!
1. Creamy Green Fiber Smoothie
If you're a big fan of green smoothies, chances are you've been getting fiber from your blender for a long time. Many vegetables are packed with enough fiber to meet your daily goal. Try this rich veggie smoothie. Here's what you'll need:
- 1/4 cup spinach
- 1/4 Swiss chard
- 1/4 avocado, pitted and peeled
- 1 cup coconut water
- 1/2 banana
Add these ingredients to your personal blender jar. Attach the blade cap, place it on the base and blend until your mix is smooth. Take off the blade cap and add the sport top, then enjoy these smoothies that gives you plenty of fiber from the banana, the spinach and the chard.
"Exotic fruits like mango and guava are great sources of fiber."
2. Tropical Fruit Smoothie
Fruits have varying levels of fiber. For this smoothie, why not mix all of the most fibrous fruits together into a drink that still tastes great. Try this recipe:
- 1/4 cup raspberries
- 1/2 cup mango
- 1/4 cup guava
- 3/4 cups orange juice
Simply mix all of these together in your personal blender for a tasty and fiber-filled treat. Exotic fruits like mango and guava are great sources of fiber.
3. A Truly Seedy Smoothie
Many foods that are full of fiber wouldn't work well in a smoothie, such as beans or potatoes. However, other nontraditional smoothie ingredients such as seeds can provide a complementary flavor while injecting some fiber into a drink. Try mixing sunflower, flax or chia seeds with Greek yogurt, strawberries and honey for a tasty treat.