Support your gut health with my high fiber berry smoothie! This high fiber smoothie packs in 16g of fiber with no added sugar.
Did you know that the average Canadian needs 25-38g of fiber per day, yet eats around 14g? That means that many of us are only making it about halfway there. As a dietitian, I am constantly talking about why fiber is so important- it supports heart health, gut health, hunger and fullness cues... the list goes on!
I understand that getting enough fiber can be challenging, which is why I'm on a mission to create the most delicious and easy recipes for YOU like this berry high fiber smoothie. Eating high fiber foods is one of the easiest ways to improve your overall nutrition and health, so let's get into it!
Why This Dietitian Loves This Recipe
What makes this high fiber smoothie so amazing?
- 5 different sources of fiber. We've got raspberries, blueberries, flax, avocado and white beans to pack in a whopping 16g of fiber. That's around HALF of the recommended intake!
- No added sugar. Thanks to all the natural sweetness in the fruit, this smoothie has the perfect level of sweet without needing extra added sugar.
- Balanced with protein and healthy fats. I find that many smoothies can lead to an energy crash later, especially if they're made with just fruits. This smoothie has healthy fats and 30g of protein to make sure you're full for hours.
- Great post workout option. If you don't feel like eating a large meal after a workout, go for a smoothie like this one! This smoothie has tons of protein to repair muscles and carbohydrates from the fruit that help replenish your glycogen stores (aka stored energy!).
- Plain Greek yogurt
- Frozen raspberries
- Frozen blueberries
- Frozen banana
- Flax seeds
- White navy beans
- Vanilla protein powder
- Fresh mint and berries for topping
In a high powered blender start by adding milk and Greek yogurt. Add remaining ingredients.
Blend until smooth. Pour into two glasses and enjoy!
Substitutions and Variations
To make gluten-free: This recipe is naturally gluten-free. Make sure that all ingredients are certified gluten-free, including white beans and flax seed.
To make vegan: Substitute the Greek yogurt for a dairy-free yogurt and use your dairy-free milk of choice.
To make nut-free: This recipe is naturally nut-free.
Missing an ingredient? Try these:
- Berries: Any berries of choice work well, as long as the quantity is 2 cups.
- White navy beans: Substitute with any white bean of choice. I do not recommend using kidney beans, chickpeas, black beans, etc. as they have a more pronounced taste.
- Flax seed: Swap with chia seeds. You can also omit these, but I included them for an extra boost of fiber and healthy fats.
I recommend eating this berry smoothie directly after blending for best results. However, if you have leftovers feel free to leave them in a covered jar in the fridge for up to 3 days. Before drinking simply stir it up to mix together any separated ingredients.
For a meal prep smoothie option, you can prep the ingredients in freezer bags to blend in the morning. Alternatively, you can freeze smoothie leftovers in a silicone ice cube tray and re-blend them in the future with liquid of choice.
Whenever I make smoothies I always recommend adding the liquid ingredients FIRST. This gives the blender a head start, making it easier to get a creamy, smooth drink without having to stop and mix in between.
Frequently Asked Questions
No, but I like the thickness and coldness that frozen fruit, especially banana brings. Frozen berries are also more affordable where I live, and I always have frozen bananas on hand to prevent food waste. If you are using fresh fruit, you can toss in a handful of ice cubes for a cold smoothie.
The best part about this smoothie is you will NOT taste the beans at all (promise!!). They just are a great sneaky way to add in some extra fibre and protein.
This is a question I get asked every time I add banana to a recipe, whether it be dislikes or allergies. I personally find the banana adds a nice sweetness to this smoothie, however it's not essential!
If you're used to a lower fiber diet, drinking one serving of this high fiber smoothie may be too much for you. It takes our body time to adjust to an increase in fiber, so take it slow and make sure you're increasing fluids along with fiber. Listen to your body and drink the serving that feels best for you!
Check out my Beginner's Guide to Fiber for all the evidence-based facts, tips & tricks!
More High Fiber Recipes
Want more recipes like this high fiber smoothie? Try these:
PS. I love seeing my recipes in action! If you decide to make my high fiber smoothie, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
Berry High Fiber Smoothie
- 1 cup milk of choice
- ¾ cup plain Greek yogurt
- 1 cup frozen raspberries
- 1 cup frozen blueberries
- 1 banana frozen
- 2 tablespoon flax seeds
- ½ an avocado peeled and pit removed
- ½ cup white navy beans rinsed and drained
- 2 tablespoon vanilla protein powder
- Top with additional berries and fresh mint if desired
- In a high powered blender start by adding milk and Greek yogurt. Add remaining ingredients and blend until smooth.
- Pour into two glasses and enjoy!