In the quest to get to that recommended 25 grams of dietary fiber daily—which is key to a healthy gut, balancing blood sugar, helping prevent cardiovascular disease, and keeping things, ahem, regular—a blender could be your best friend.
Why? The fresh fruits and veggies often tossed into smoothies (think avocados, bananas, berries, not to mention hemp or chia seeds) are packed with the good stuff. Plus, their nutrients are already primed for digestion thanks to being liquefied first.
So, grab a straw and scroll down to see 9 high-fiber smoothie recipes to try right now.
Ashlae Warner of Oh Lady Cakes basically throws everything in her crisper into this veggie-intensive purple smoothie: It’s got cabbage, beets, celery, alfalfa sprouts, carrots, banana, and blueberries. (Phew!)
This is one of those healthy green smoothies that isn’t actually green. Blueberries round out the cup or two of kale that The Healthy Maven founder Davida Kugelmass tosses in the blender. There’s also a dash of cinnamon, which is surprisingly fiber rich.
Oh She Glows blogger Angela Liddon combines frozen kale and almond milk with banana, dates, and cinnamon—plus a generous spoonful of unsweetened cocoa powder. Hemp seeds add an extra dose of fiber, with 1 gram per Tbsp.
Avocado is beloved for its skin-and-gut-boosting healthy fats, and it’s not so shabby in the fiber department, either. The half-serving of avocado in this smoothie by Well+Good Council member and Nutrition Stripped founder McKel Hill, RDN, provides about 5 grams of the stuff. But there’s even more in this drink’s raspberries, chia seeds, and hemp seeds.
Blogger Emile Hebert calls cooked beets the “magical fairy unicorn rainbow dust” that gives this smoothie its hot pink color, along with a fibrous fruit trifecta of banana, strawberries, and raspberries.
Oranges are synonymous with Vitamin C, but they’re also a good source of fiber. Blend a frozen banana into this Orange Julius-inspired smoothie to boost the 4 grams of fiber you’re getting from the clementines.
The gorgeous, deep-purple hue of this smoothie by Kate Gavlick, MScN, of VeguKate comes from two fiber-rich fruits: the cup of blackberries, which pack a whopping 7 grams, and the figs, which add another 8.
This pretty pink smoothie’s base includes strawberries, cherries, dates, and banana, along with maca powder (a superfood packed with 3 grams of fiber per Tbsp). But you can bump up that number even more: “Turn the smoothie bowl into a satiating meal by adding an abundance of fiber-rich toppings: nuts, seeds, fresh fruit, goji and mulberries, chia seeds, or coconut shreds,” 8th and Lake creator Marie Reginato suggests.
Raspberries are the fiber MVPs of the fruit world: There are 8 grams of it in a cup of this fruit, to which Blissful Basil creator Ashley Melillo adds strawberries and blueberries—plus a 1/2 Tbsp of chia seeds.