What are some high-fiber nutrient-dense smoothie recipes?

Which smoothie ingredients are high in fiber?

Fiber comes from whole plant foods: whole grains, nuts and seeds, fruit and vegetables. In a smoothie, good choices are berries, pear and apple (blend the skin), spinach and kale, avocado, rolled oats, chia seeds, ground flaxseed and nut butter. Tufts University notes that juice has most of its fiber removed, so use whole produce.

Three high-fiber smoothie recipes

1. Berry oat: frozen mixed berries, rolled oats, plain yogurt or soy milk, chia seeds.
2. Green avocado: spinach, half an avocado, pear, ground flaxseed, unsweetened milk.
3. Apple cinnamon: apple with skin, oats, almond butter, cinnamon, milk of choice.

Amounts are flexible; start with a tablespoon of seeds or oats and see how it sits.

Add fiber slowly

MedlinePlus advises adding fiber to your diet slowly, because increasing it too quickly can cause gas, bloating and cramps. It also says fiber helps digestion, helps prevent constipation and can make you feel full sooner, and that most Americans do not eat enough. Chia and flax absorb liquid, so drink water through the day.

Make it nutrient-dense, not just filling

• Include protein or fat: yogurt, soy milk, nut butter or seeds.
• Use a variety of colors of produce.
• Skip added sweeteners; Tufts advises relying on fruit.
• Keep the portion to about 12 to 16 ounces.

Check the label of any packaged milk, yogurt or protein powder for added sugar. People with digestive conditions or kidney disease should ask a doctor or dietitian before raising fiber or changing their diet. This is general guidance.