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High-Fiber Smoothie with Plant-Based Ingredients

By Holly Darnell, RD

July 11, 2023

Many of us start our day with a smoothie. It’s quick, easy and tasty, plus it can provide the balanced macronutrient breakfast that starts the day perfectly.

However, if you’re one of those people (and that’s up to 95 percent of Americans according to recent studies) who don’t get enough fiber in your diet, a high-fiber smoothie is an even better way to begin your day. This high-fiber smoothie recipe delivers the goods, deliciously.

Why You Need Fiber

Fiber provides many health benefits, starting with promoting optimal digestive health. Getting enough fiber in your diet reduces the probability of both constipation and diarrhea. In addition, it can help ward off major gut health concerns by safely moving stool through your colon.

Fiber also helps you maintain a healthy weight, maintain normal blood sugar levels and can support healthy cholesterol levels, too.

How Much Fiber Per Day?

If you wonder how much fiber is needed per day, the American Heart Association suggests around 25 to 30 grams daily from food (not supplements). Meanwhile, the average intake is only around 15 grams per day.

Fiber recommendations tend decrease after the age of 50. Keep in mind that you don’t want to exceed 70 grams in a day, as unwanted side effects may occur.

High-Fiber Smoothie Ingredients

For the best high-fiber smoothie, you want fiber-rich yet tasty ingredients that go together well. This recipe hits on all cylinders.

Boasting 15 grams of fiber per serving (more than half of your ideal daily allotment), the fiber comes from high-fiber fruits and veggies like banana, pineapple, avocado and spinach. Chia seeds offer additional fiber. All the above also provide welcome antioxidants, including over 70 percent of Daily Value* of vitamin A, C and K.

Plant Protein Vanilla adds a little more fiber plus invaluable protein in the form of super seeds. Plant Protein promotes healthy body composition and fat metabolism, helps reduce stress-induced food cravings, and increase muscle strength and recovery.

This plant-based supplement also helps take this high-fiber smoothie into ideal macronutrient territory, with 47 grams of carbohydrates, 19 grams of fat and 21 grams of protein. One smoothie is 410 calories, so consider it a complete breakfast that’ll launch you into your day.

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How to Make a High-Fiber Smoothie

Prepare the fruits and veggies first by chopping up the banana and pitting the avocado. Add the banana and avocado meat to a high-speed blender. Then add the pineapple, spinach, chia seeds, Vanilla Plant Protein, and almond milk or water. The almond milk can be vanilla flavored or plain but should be unsweetened.

Blend on high until smooth and fully combined, about 1–2 minutes. The mixture will be thick and creamy. If you prefer a thinner consistency, add more almond milk or water and blend again.

This fiber-rich smoothie will last one to two days in the refrigerator. Ingredients can also be stored in a freezer-safe bag/container and kept in the freezer for up to three months. 

Other High-Fiber Breakfasts

• Chia seed smoothie bowl

• Piña colada smoothie

• Blueberry banana smoothie

• Blueberry keto smoothie

• Coconut chia protein pancakes

• Oatmeal breakfast cookies

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.