Smoothies are quick and easy and can be healthy additions to any diet. You can have a smoothie in between meals as a snack or even as a meal replacement. Drinking smoothies is a great way to increase your fiber intake to meet your daily requirement. The recommended daily amount of fiber is 25 grams for women and 38 grams for men. After age 50, daily fiber needs are reduced to 21 grams for women and 30 grams for men. By adding just a few simple ingredients, you can blend a healthy, satisfying, high-fiber smoothie in minutes. Show BerriesBerries are very high in fiber and can significantly increase the fiber content of a smoothie. Berries will thicken and add sweetness to your smoothie. One cup of raspberries and 1 cup of blackberries contain 8 grams of fiber each. One cup of strawberries and 1 cup of blueberries each provide 4 grams of fiber. NutsNuts are healthy sources of fats and fiber. Adding nuts to a smoothie will add a nice crunch and create a thick consistency. One-fourth cup of almonds will add 4 grams of dietary fiber and 1/4 cup of Brazil nuts will add 3 grams. SeedsAdding seeds to smoothies will also provide a nice crunch as well as a hefty dose of fiber. One tablespoon of ground flaxseeds has 2 grams of fiber, and 1/2 tablespoon of chia seeds provides approximately 5.5 grams. Adding 1 tablespoon of sunflower seeds to a smoothie will provide 1 gram of fiber. Bran CerealsAdding bran cereal to your smoothie will increase the fiber content, and it will help create a thick and satisfying smoothie. Adding 1/2 cup of bran flakes to a smoothie will add approximately 8.3 grams of fiber. The fiber content of bran cereals varies depending on the brand. Try to choose a cereal with at least 5 grams of fiber per serving. Serving SuggestionsAdding a frozen banana will enhance the sweetness of a smoothie so that it won't be necessary to add additional sugar. One medium banana contains 3 grams of dietary fiber. Adding 1 tablespoon of peanut, almond or cashew butter will create a savory dessert-like smoothie. One cup of raw spinach, which can be blended into a smoothie without compromising taste, provides 3.5 grams of fiber. Pureed pumpkin is another tasty ingredient to use in smoothies. One cup of canned pumpkin will provide 7 grams of dietary fiber. Somewhere along the way we learned that fiber is a necessary part of a healthy diet. But do we actually know what that means? And why? Today, we’ll dive into the science behind fiber and the reasons we’re big fans of the five-letter f-word. Getting to know fiber.There are two types of dietary fiber: soluble and insoluble.
So why do we love fiber so much?Promotes regularity. Ok, let’s start with the obvious. Unlike fats, proteins or carbohydrates, fiber can’t be broken down and absorbed by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body, helping to keep things moving at a healthy pace. Keeps you feeling fuller longer. Foods that are rich in fiber are naturally more filling because they bind to water and take up more space in your system. They also take longer to eat, which means you’re consuming fewer calories in the same amount time it’d take you to eat a more energy dense food. Combined, these two powerhouse benefits are a recipe for keeping you feeling fuller longer. (Yes, please!) Encourages lower cholesterol levels. Soluble fiber has the potential to lower low-density lipoprotein, or "bad" cholesterol levels, leading to reduced inflammation and other heart-healthy benefits (see below). Supports a healthy heart and immune system. You read that right. Increasing your fiber intake has been shown to support a healthy cardiovascular system and can naturally help the functioning of a healthy immune system. Need we say more? So, you’ve officially fallen in love with fiber (and who could blame you). Now what? It’s time to up your fiber game! By incorporating more whole foods like beans, fresh fruit, raw vegetables and a handful of nuts, you can score a fiber-friendly and balanced diet that tastes as good as it makes you feel. Looking for an easy win? Start with the most important meal: breakfast. Made with 7g of fiber and 20g of protein, our Premier Protein Shakes with Oats are packed with benefits to jumpstart your morning. With decadent flavors like Chocolate Hazelnut and Blueberries & Cream, they’re totally delicious. Plus, each shake is made with whole grain oats, which means they’re totally smooth, totally creamy and a totally nourishing start to your day. Hungry for more? Here’s another resource that goes into more detail about the benefits of fiber. How do you like to add fiber to your diet? Let us know on Instagram @PremierProtein What can I add to my smoothie for fiber?How to Add Fiber to Smoothies. Add fresh fruits to your smoothie. Fruit such as pears, apples and bananas contain soluble and insoluble dietary fiber. ... . Add oatmeal to your smoothie. ... . Add whole-wheat cereal or brand cereal to your smoothie. ... . Add nuts and seeds to your smoothie.. Can you mix protein and fiber?Including a combination of protein and fiber at your meals and snacks could hep you lose weight more easily. Protein and fiber can make you feel fuller with fewer calories, so you start to burn off your stubborn fat without having to starve yourself or go on any kind of special diet.
Can I add psyllium husk to protein shake?Add psyllium to liquid meals such as protein shakes and fruit smoothies. Add 1 tsp. of psyllium husks to 8 oz. of fluid, suggests NaturalNews.com.
What is the healthiest thing to mix with protein powder?Low Calorie Liquids
Mixing with low-calorie liquids or healthy fruits and vegetables (if used as a meal replacement) will be the way to go. Water is the conventional choice, but you can also try mixing with coconut water, coconut milk, black coffee, or skim and non-dairy milk.
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Best fiber to add to protein shake
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