Smoothies are a fantastic way to get in a variety of nutrients and one nutrient that many of us could use more of is fibre.
Fibre offers countless health benefits, and the typical Western diet is quite low in fibre.
But are frozen smoothies a good way to up your fibre intake, or does blending reduce the fibre content in them?
Let’s explore this question further for you today.
Why smoothies have just as much fibre as their ingredients
You might have heard that fruit juice is not as nutritious as the whole fruit because the fibre is removed.
This might have you wondering if the same goes for your morning breakfast smoothie.
The good news is that when you make a smoothie, you’re not removing fibre at all!
All of the ingredients stay in the blender.
So all you are doing is blending them and breaking them down into a liquid form.
Blending does not ‘destroy’ fibre, although it does cut it into smaller pieces, but small pieces of fibre are still fibre!
In some cases, such as flaxseed, it’s actually beneficial to break down the fibre, as the body is unable to digest that fibre and access the nutrients locked within.
So you don’t have to give up your daily frozen smoothies if you need to include a good amount of extra fibre in your diet.
The benefits of fibre
So now that we know that frozen smoothies contain just as much fibre even after blending, what are some benefits of consuming that fibre?
The first thing to understand is that there are two main types of fibre – soluble and insoluble.
Both are essential for optimal health, but their specific health benefits differ.
Insoluble fibre cannot be absorbed by the body, but it still offers benefits as it adds bulk to the stools and ensures that digestion occurs at the right rate.
Insoluble fibre can also help you to feel fuller for longer, thanks to its bulk too.
Soluble fibre has been more in the spotlight recently thanks to the focus recently on gut health.
The microbes in the gut can ferment soluble fibre and use it as a fuel source and this has massive implications for overall wellbeing.
A good balance of gut bacteria affects everything from a healthy weight to balanced immunity, optimal brain function and even a balanced mood.
Soluble fibre can also help with balancing blood sugar levels and reducing cholesterol levels.
The right amount of fibre for you depends on a variety of factors, but the average person should aim to include 25-30g of fibre per day as a starting point.
If you’re eating plenty of nutritious, high-fibre foods, it’s so easy to achieve this!
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High-fibre smoothie ingredients
If you want to add some more fibre into your smoothies and smoothie bowls, here are some fibre-rich ingredients for you to try out in them:
- Green leafy vegetables
- Sweet potato
- Nuts such as almonds, walnuts, hazelnuts and pistachios
- Seeds such as chia seeds, flaxseeds, sunflower seeds and pumpkin seeds
- Nut or seed butters
Most of these smoothie ingredients are easy to source most of the year round in your local supermarket or fruit and veg shop, so there should be no excuses if you’re looking to boost your daily fibre intake.
Now it’s your turn to bump up your fibre!
For breakfast or any meal really, frozen smoothies filled with fibre and nutrients are an excellent choice.
So, if you’re looking for more fibre-rich smoothie inspiration, look no further than some of the smoothie recipes here on the Super Cubes website.
Find a few you like and then all you have to do is add the extra fibre ingredients into your blend and you’re ready to go.
And make sure you subscribe while you’re here too, then you’ll get your hands on our latest recipe eBook as well!