What can I put in a smoothie for fiber?

You’ve got a lot of great options! Chia seeds, flax seeds, oats, avocado, spinach, raspberries , and even beans (like white beans) are all fiber-packed and blend well. Fruits like pears, apples (with skin), bananas, and prunes are also excellent. A balanced smoothie will include both soluble and insoluble fiber for maximum benefit.

What is a high fiber smoothie for constipation?

To help with constipation, focus on ingredients like banana, flax seeds, prunes , and a good dose of liquid like almond milk or water. Try blending 1 banana, 3 prunes, 1 tablespoon of flaxseed, spinach, and some Greek yogurt. This kind of high fiber smoothie gently supports regularity while still tasting great.

Are high fiber smoothies good for you?

Absolutely. When made with whole ingredients, they’re an easy, tasty way to support gut health, blood sugar stability , and long-lasting fullness. They also help improve nutrient absorption and reduce cravings especially when paired with protein and healthy fats.

What can I use instead of banana in a smoothie?

If you’re avoiding bananas due to sugar, taste, or allergies, try these alternatives: Avocado for creaminess and fiber Zucchini (raw or steamed and frozen) for bulk without flavor Cauliflower (steamed then frozen) for a smooth, neutral base These add fiber and texture without the banana’s sweetness, which is great for blood sugar control or savory smoothie blends.

Does spinach change the color of a blueberry smoothie?

Yes but only slightly. If you're blending a large handful of spinach into a berry-based smoothie , it may shift the color from deep purple to more of a muted gray-green. For kids, reduce spinach to a small handful and balance it with bright berries to keep the color vibrant. Or use baby spinach it’s softer in both color and flavor.

High Fiber Smoothie That Boosts Gut Health (15g Fiber!)

Ingredients

Scale

1 tbsp chia seeds

½ avocado

½ banana

1 cup frozen berries

1 tbsp flax or oats

¾ cup unsweetened almond milk

½ cup Greek yogurt

Optional: 1 scoop vanilla protein powder (adds ~10-15g protein).

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Instructions

1. Add almond milk and yogurt to blender.

2. Add banana, avocado, and berries.

3. Top with oats/flax, chia seeds, and protein if using.

4. Blend on high for 60 seconds until smooth.

5. Adjust thickness with more milk if needed.

6. Pour into glass and top with optional walnuts or cinnamon.

Notes

You can swap banana for zucchini or cauliflower.

Make freezer smoothie packs by pre-portioning all dry ingredients.

Use dairy-free yogurt to make this completely plant-based.

Author: Lara
Prep Time: 5 mins
Cook Time: 0 mins
Category: Smoothies
Method: Blending
Cuisine: American

Nutrition

Serving Size: 1 glass (16 oz)
Calories: 260
Sugar: 9g
Sodium: 60mg
Fat: 12g
Saturated Fat: 2g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 26g
Fiber: 15g
Protein: 12g
Cholesterol: 5mg