High-Fiber Cherry Banana Smoothie: A Delicious Way to Start Your Day!
“High-fiber cherry banana smoothie” was written by soon-to-be-Registered Dietitian Nina Deuschle. Recipe by Dr. Su-Nui Escobar, RDN.
Looking for a tempting and healthy way to start your day? This high-fiber cherry banana smoothie is just what you need! It’s packed with antioxidants, vitamins, and minerals, and it’s a great source of fiber. Plus, it tastes amazing! Give this recipe a try today and let us know what you think.
Why Do We Need Fiber?
Fiber is an important part of a healthy diet, and it plays a number of crucial roles in the body. Here are 5 reasons you need fiber in your diet.
Regulates Sugar Levels
Fiber has the ability to slow the absorption of sugar in our bodies. This slower absorption means that our blood sugar levels don’t spike as quickly as they would if we were to eat a meal without it.
Soluble fiber, which is found in foods like oats, berries, and legumes, is particularly well-known for its ability to help us manage sugar levels.
Fiber also helps us keep in check the amount of cholesterol in our blood. By binding to cholesterol in our intestines, fiber absorbs and helps get rid of some that would otherwise be reabsorbed into our blood.
Why does this matter? Maintaining healthy cholesterol levels is associated with a reduced risk of developing certain conditions like heart disease.
Promotes Feelings of Fullness and Satisfaction
High-fiber foods tend to be more filling and satisfying than those with less. These foods move more slowly through the digestive tract, which means that we stay fuller for longer.
Encourages Regular Bowel Movements
Fiber is probably best known for its ability to regulate our bowel movements. It softens your stool, making it easier to go to the bathroom.
Keep in mind that if you’re increasing your fiber intake to address constipation, you will also need to drink more water. Fiber attracts water. That means that if you don’t drink enough, then fiber will make it more difficult for you to go to the bathroom.
Reduces the Risk of Serious Disease
An analysis of over 200 research studies suggested that high-fiber diets are associated with a reduced risk of developing cardiovascular disease, coronary artery disease, pancreatic cancer, and gastric cancer.
How Much Fiber Should You Eat?
The recommendation for adults is 25-35 grams of fiber per day. But on average, Americans are only consuming about 15 grams of fiber daily. For this reason, it’s helpful to have some tips and tricks in mind to help you incorporate more into your diet.
High-fiber smoothies are a great way to eat more fiber because they are enjoyable to sip on and you can flavor them any way that you like.
When people think of fiber, the first thing that often comes to mind is a massive salad. Naturally, salads are a great source for this while also being delicious and healthy overall. But there are so many other creative ways to eat more fiber – and when you choose the right ingredients, smoothies fall into that category.
Components of a High-Fiber Smoothie
Some of the ingredients that can be added to smoothies to increase their fiber content are most likely items that you’re already familiar with. In fact, chances are you already have a lot of them in your pantry.
Nuts and seeds like almonds, chia seeds, and flax seeds are easy to toss into a smoothie for a few added grams of fiber.
When it comes to adding vegetables to your smoothies, get creative and remember that other ingredients you might add like cocoa powder or fruit will overpower their flavor. Try handfuls of spinach, kale, cauliflower, or frozen zucchini.
Seriously, not even picky kids will taste the flavor of a handful of vegetables in flavorful smoothies.
Of course, we can’t leave out fruit when discussing smoothies! In just one cup of raspberries, for example, you can add 10 grams of fiber to your smoothie. More great smoothie fruits include blackberries, strawberries, and dates.
You may never have thought about adding grains to your smoothie, but oats and wheat bran are both excellent sources of fiber. They add bulk and staying power to your blended drinks to help keep you feeling full longer.
High-Fiber Cherry Banana Smoothie Recipe
- 1 cup cherries frozen (I love sweet dark cherries)
- 1 banana sliced (fresh or frozen)
- 1/2 cup spinach
- 1 cup almond milk unsweetened
- 1 cup Greek yogurt
- 1 tbsp chia seeds
- 1/4 tsp almond extract
- Add all ingredients to a blender and blend until smooth. Enjoy immediately!
Dr. Su-Nui Escobar, a Registered Dietitian/Nutritionist in Miami, FL, is dedicated to empowering women in perimenopause and menopause to live healthier, more satisfying lives.
With a doctorate in clinical nutrition from the University of North Florida, she has expertise in menopause and weight loss, including the unique challenges faced by those on weight loss medications.
Su-Nui’s passion for her field is evident in her previous role as the Academy of Nutrition and Dietetics spokesperson.