High Fiber Drinks to Get More Fiber

High fiber drinks are an excellent way to add an extra boost of fiber to your day.

Most people don’t get enough fiber. And sometimes eating more fiber can be hard. A delicious high fiber drink can help you to meet your daily fiber goals.

In this article we are going to dive into all things fiber and everything you need to know about high fiber drinks!

What is Fiber?

Fiber is a type of carbohydrate that the body can’t digest. Unlike other carbohydrates such as sugar and starch, fiber passes through the digestive system relatively intact.

While Americans use the spelling as “fiber”, other countries such as England, Canada, and Australia use the spelling “fibre”.

There are two main types of fiber: soluble fiber and insoluble fiber. Both types of fiber are important for overall health.

Soluble Fiber

Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract.

It can help lower cholesterol levels and regulate blood sugar levels. Soluble fiber is found in foods such as oats, barley, legumes, and some fruits and vegetables.

Insoluble Fiber

Insoluble fiber does not dissolve in water and adds bulk to stool, helping to prevent constipation and promoting regularity.

You can find insoluble fiber in foods such as whole grains, nuts, seeds, and the skin of fruits and vegetables.

Health Benefits of Fiber

Fiber has many health benefits, including:

• Promotes digestive health: Fiber adds bulk to stool, which helps prevent constipation and promotes regular bowel movements.
• Reduces the risk of chronic diseases: High fiber diets have been associated with a reduced risk of chronic diseases such as heart disease, stroke, diabetes, and some types of cancer.
• Helps control blood sugar levels: Soluble fiber can help slow the absorption of sugar into the bloodstream, which can help regulate blood sugar levels.
• Reduces cholesterol levels: Soluble fiber can help lower LDL cholesterol levels, also known as “bad” cholesterol.
• Promotes satiety and weight management: High fiber foods can help you feel full and satisfied, which can help reduce overall calorie intake and promote weight management.
• Supports a healthy gut microbiome: Fiber feeds the beneficial bacteria in the gut, which can help improve overall gut health and immune function.
• May reduce inflammation: Some types of fiber, such as beta-glucan, have anti-inflammatory properties and may help reduce inflammation in the body.

Overall, including fiber-rich foods in your diet, including high fiber drinks, can provide many health benefits and is important for overall health and wellness.

How Much Fiber You Need Daily

The recommended daily intake of fiber varies depending on age, gender, and other factors.

Here are the general guidelines for daily fiber intake according to the Institute of Medicine:

• Children aged 1-3 years: 19 grams
• Children aged 4-8 years: 25 grams
• Boys aged 9-13 years: 31 grams
• Girls aged 9-13 years: 26 grams
• Boys aged 14-18 years: 38 grams
• Girls aged 14-18 years: 26 grams
• Men aged 19-50 years: 38 grams
• Women aged 19-50 years: 25 grams
• Men aged 51 years and older: 30 grams
• Women aged 51 years and older: 21 grams

However, many people do not consume enough fiber in their diet.

It’s estimated that the average American consumes only around 15 grams of fiber per day, which is less than half the recommended amount for women and less than a third of the recommended amount for men.

What Foods Contain Fiber?

Fiber can be found in a variety of foods including:

• Fruits
• Vegetables
• Whole grain breads
• High fiber cereals
• legumes
• nuts
• seeds

Getting More Fiber in Your Diet

There are many ways to increase your fiber intake and ensure you are meeting your daily recommended fiber intake.

Here are some tips to help you get more fiber into your diet:

• Add fruits and vegetables to your meals: Fruits and vegetables are high in fiber, so make sure to include them in your meals and snacks. Try adding berries to your breakfast cereal or oatmeal, or snacking on carrots, cucumbers, or peppers with hummus or another dip.
• Choose whole grains: Whole grains are a good source of fiber. Look for bread, pasta, and cereal made from whole grains, and try swapping white rice for brown rice.
• Add legumes to your meals: Legumes, such as lentils, beans, and chickpeas, are high in fiber and can be added to soups, stews, and salads.
• Snack on nuts and seeds: Nuts and seeds are a good source of fiber, as well as healthy fats and protein. Snack on almonds, walnuts, sunflower seeds, or pumpkin seeds.
• Choose high fiber snacks: Look for high fiber snacks, such as popcorn, dried fruit, or whole grain crackers.
• Drink high fiber beverages: As mentioned earlier, high fiber drinks can be a convenient way to increase your fiber intake. Look for options like green smoothies, chia seed drinks, and flaxseed smoothies.

Remember to increase your fiber intake gradually and drink plenty of water to help prevent digestive issues. Aim to get a variety of fiber-rich foods in your diet to ensure you are getting all the benefits of fiber.

Why High Fiber Drinks?

High fiber drinks are beverages that are specifically formulated to be high in fiber.

They can be a convenient way to add more fiber to your diet, especially if you struggle to meet your daily fiber needs through food alone.

Some examples of high fiber drinks include:

• Smoothies: Smoothies made with fruits, vegetables, and high fiber ingredients like chia seeds or flaxseed can be a great way to increase your fiber intake.
• Vegetable juice: Vegetable juices (made with the whole vegetable) like carrot juice, beet juice, and kale juice can be high in fiber.
• Protein shakes with added fiber: Some protein shakes are formulated with added fiber to increase their nutritional content.

It’s important to read the labels of high fiber drinks to ensure that they contain a significant amount of fiber and are not high in added sugars or other unhealthy ingredients.

Drinking high fiber drinks should also be combined with a healthy, balanced diet that includes plenty of whole foods like fruits, vegetables, whole grains, and legumes.

Does Juice Have Fiber?

Juice contains fruits and/or vegetables. And while YES, these are high fiber foods, most juices are NOT high in fiber.

In fact, most types of juice contain little to no fiber. This is because the juicing process removes the pulp and fiber from fruits and vegetables, leaving behind mostly the liquid portion.

However, there are some types of juice that may be higher in fiber than others. For example, juices made from whole fruits and vegetables, or those that are blended rather than juiced, may contain more fiber.

Additionally, some types of juice may have added fiber, such as psyllium husk or inulin.

High Fiber Drink Ideas

Here are some high fiber drink ideas with serving size and fiber count:

• Green Smoothie – made with spinach, kale, and fruit such as banana, apple, or mango.
  • 1 serving (12 oz) – 4-6 grams of fiber
• Chia Seed Drink – made by soaking chia seeds in water or juice.
  • 1 serving (10 oz) – 5-6 grams of fiber
• Flaxseed Smoothie – made with flaxseed, fruit, and yogurt or milk.
  • 1 serving (12 oz) – 5-7 grams of fiber
• Prune Juice – made from dried plums, which are high in fiber and antioxidants.
  • 1 serving (8 oz) – 2.6 grams of fiber
• Acai Berry Smoothie – made with acai berries, which are high in fiber and antioxidants.
  • 1 serving (12 oz) – 4-6 grams of fiber

Please note that the fiber content may vary depending on the specific ingredients and serving size.

How to Make a High Fiber Green Smoothie

Here is a recipe for a green smoothie that is high in fiber!

Ingredients:

• 1 banana
• 1 cup spinach leaves
• 1/2 cup kale leaves
• 1/2 avocado
• 1 tbsp chia seeds
• 1/2 cup almond milk
• 1/2 cup ice

Instructions:

• Add all ingredients to a blender.
• Blend until smooth.
• Pour into a glass and enjoy!

This smoothie is estimated to contain around 13 grams of fiber.

Here is the fiber breakdown for each ingredient:

• 1 banana: 3.1 grams of fiber
• 1 cup spinach leaves: 0.7 grams of fiber
• 1/2 cup kale leaves: 1.4 grams of fiber
• 1/2 avocado: 5 grams of fiber
• 1 tbsp chia seeds: 5 grams of fiber
• 1/2 cup almond milk: 0.5 grams of fiber

Note that the exact fiber count may vary depending on the specific brand and type of ingredients used.

Additionally, this recipe can be adjusted to your personal taste preferences by adding more or less of each ingredient!

More on High Fiber Smoothies

Smoothies are often your BEST bet for high fiber drinks. They are made with high fiber ingredients (think fruits and veggies!). And they are blended whole and not strained.

Most juices are low fiber because they strain out the pulp (and fiber!).

Smoothies contain the whole fruit, vegetable, and whatever else you throw in the blender!

Check out our High Fiber Smoothie Recipe here.

Hoe to Make a High Fiber Chia Seed Drink

You can make a chia seed drink faster than you may think. Just use a blender!

Here’s a recipe for a chia seed drink that is high in fiber.

Ingredients:

• 1 cup plain Greek yogurt
• 1 cup almond milk
• 2 tbsp chia seeds
• 1 tbsp honey (optional)
• 1/2 tsp vanilla extract
• Ice

Instructions:

• In a blender, combine the Greek yogurt, almond milk, chia seeds, honey (if using), and vanilla extract. Blend until smooth.
• Let the mixture sit for 5-10 minutes, stirring occasionally until the chia seeds begin to thicken and form a gel-like consistency.
• Pour over ice and enjoy!

This chia seed drink is estimated to contain around 13 grams of fiber.

Here is the fiber counts for each ingredient:

• 1 cup plain Greek yogurt: 1 gram of fiber
• 1 cup unsweetened almond milk: 1.5 grams of fiber
• 2 tbsp chia seeds: 10 grams of fiber
• 1 tbsp honey: no fiber
• 1/2 tsp vanilla extract: no fiber

Note that the exact fiber count may vary depending on the specific brand and type of ingredients used.

Additionally, this recipe can be adjusted to your personal taste preferences by adding more or less honey or vanilla extract.

Premade High Fiber Drinks

You can buy premade high fiber drinks, like bottled smoothies, from a grocery store. You can also go to a smoothie shop to get a premade high fiber drink. Remember, smoothies with fruits and vegetables are going to be high in fiber.

Additional High Fiber Resources

Fiber is a complex topic. You can learn all about fiber in our article High Fiber Foods 101: A Comprehensive Guide.

And be sure to check out our Fiber blog archive. We are always adding new content related to fiber.

If you need more high fiber food ideas, be sure to check out our FREE High Fiber Snacks handout. And our High Fiber Foods SERIES includes a list of high fiber foods, grocery list for easy shopping, and meal planner to help you get started.

Conclusion: High Fiber Drinks

We hope this article gave you some good ideas for getting more fiber in your diet. High fiber drinks can help! Be sure to read the nutrition facts label on store-bought drinks to confirm the fiber count.

Best of luck!