It’s no secret that including fiber in the diet is essential for healthy digestion, but many people don’t get enough of their daily fiber requirement, which ranges between 21 and 38 grams, depending on age and gender.
According to Mind Your Body Green, getting enough fiber (both soluble and insoluble) in meals keeps you feeling full for longer and can directly aid in digestive regularity and support a healthy gut microbiome, in addition to maintaining healthy blood sugar levels. the blood.
Experts advise that fiber should be added to the smoothie, which is already rich in a group of fruits and vegetables, by mixing some basic nutrients, which helps improve digestion and provide the body with energy throughout the day, as follows:
1. Oats
Julie Stefansky, a spokeswoman for the American Academy of Nutritional Sciences, says that there are a number of different forms of fiber that must be included in the diet to obtain a range of benefits, including “uncooked oats, which are more [مصدرًا] Great for beta-glucan, a type of fiber that’s good for gut, heart, and immune health.
Oats and chia
Dietitian Valerie Agyeman adds that adding oats to your smoothie “does not just add fiber, it gives it a better texture and makes it more plump.”
2. Avocado
Stefansky explains that if someone craves a smoothie that’s creamy and packed with health benefits, turning to avocados as a source of fiber might be the best choice. Stefansky adds that avocados are “rich in fiber, as well as beneficial monounsaturated fats” and promote healthy blood pressure levels and cardiovascular health, as long as they are eaten regularly.
3. Vegetable powder
Adding vegetable powder to smoothies is one of the easiest ways to get a variety of nutrients along with fiber, which can promote a healthy gut microbiome and help improve digestion. A strategic blend of leafy and root vegetables, herbs and probiotics can be added to have the added benefit of helping to maintain healthy blood sugar levels and raise the overall nutritional value of the drink.
4. Chia seeds
Chia seeds are especially useful for increasing the amount of fiber in a smoothie without changing the taste at all. Bariatric Dietitian Kari Kirkland explains that adding “two tablespoons of chia seeds contains 8 grams of insoluble fiber,” and then one gets a feeling of fullness and satiety for longer, plus adding chia seeds can help increase density. juice and make it more hydrating.
5. Spinach
Whipped green juices often contain spinach, as it increases the volume of the drink significantly, without affecting the taste. “Spinach is a source of fiber that is also very high in B vitamins and phytochemicals,” Stefansky notes. Other key micronutrients and phytonutrients in spinach also include beta-carotene (also known as vitamin A), vitamin K1 and lutein-carotene, making it a worthy addition to mix with any smoothie ingredients.
6. Raspberry
Berries are a popular addition to smoothies for their delicious flavor, but most importantly, they can provide an instant boost of both fiber and antioxidants. “The berries increase the fiber content in the smoothie, and they also act as a natural sweetener,” Agyeman says, noting that adding just one cup of blueberries or strawberries will increase the fiber content by 4 grams.
7. Cocoa powder
And Stefansky has good news for chocolate lovers, as she says that adding some cocoa powder to the juice gives it a delicious taste and increases the level of nutritional perks in the drink, both as “[مصدر] fiber or antioxidants.
Nutritional psychiatrist Drew Ramsey also recommends chocolate for breakfast, because of its antioxidant properties, not to mention that it will boost the flavor of any smoothie formula you make.