Quick Ways to Add Fiber to Your Diet with Fruit Smoothies

Sugarfree, High-fiber Fruit Smoothies

Strawberries, blueberries and raspberries
Strawberries, blueberries and raspberries. Photo © USDA

If you're looking for a really quick and easy way to sneak some dietary fiber into breakfast, here are some ways to include fruit fiber into smoothies. Get your blender ready!

Freeze Your Base Fruits
The night before you want to make a smoothie, peel a banana (3.0 grams of fiber) and break it in half. Wrap the two pieces of banana or put them into a well-sealed plastic bag, and slip them into the freezer.

You might also freeze sliced, hulled strawberries (3.0 grams of fiber), and blueberries (1.44 grams of fiber for 144 grams weight). Bananas, strawberries and blueberries are also beneficial because they contain phenols (powerful antiseptic and antibacterial compounds) and antioxidants (substances that reduce cell damage caused by free radicals). In a large bowl, put a chopped dried fig (3.5 grams fiber), and a handful of dried cranberries (2 grams of fiber) – pour hot water over these to soak overnight. Cranberries are great for their antioxidant and antiproliferative powers, and figs have good amounts of potassium, calcium and natural sugars.

Blending Bliss
In the morning, plug in your blender and add about ¼ cup of yogurt, then add the frozen bananas, and blend well. When the yogurt and bananas are combined, add the other frozen fruits and pulse to blend and chop, or puree for drinkability.

Drain the soaked dried fruits, and place them into the blender with the mixture, and whiz them together well. If this mixture isn't sweet enough, add some honey, maple syrup, or stevia.

Enjoy Your Smoothie
Pour the resulting smoothie mixture into an insulated mug with a lid, add a straw, and enjoy! You can sip this with breakfast, or have it during your morning commute.

Either way, you're getting fiber, which helps with digestive health, constipation, soothes mucositis symptoms, and gives you a feeling of fullness. And because you're making this a fruit-based smoothie instead of an ice cube-based drink, you get more flavor, nutrients, antioxidants, phenols, and other great anticancer benefits.