Before we get to blending, let’s take a quick look at why fiber is important in the first place. “Fiber is a carbohydrate that our digestive system cannot break down,” explains Smithson. “Helps stabilize blood sugar levels. Including water-soluble dietary fiber lowers cholesterol levels. Helps lower blood pressure. Increases the frequency of defecation. Increases the absorption of minerals in the intestinal tract and makes you feel full. In other words, it helps to feel full. “” (Reference: Insoluble fiber is a leftover of fruits and vegetables that swells stools and makes No. 2 a little harder, but soluble fiber is in water. The name comes from the fact that it melts well.)
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Generally speaking, you should eat about 14 grams of fiber per 1,000 calories you can eat. Therefore (generally), women need to eat about 25 grams of fiber per day, while men need to eat about 38 grams. At age 50, the recommendations drop to 21 grams and 30 grams, respectively.
According to Smithson, fiber is best consumed throughout the day rather than a single meal. “Balking doesn’t mean consuming all the fiber at once. Doing it slowly and steadily is most beneficial for adding bulk to the gastrointestinal system,” he says. Therefore, while smoothies can quite confirm fiber allocation, make sure that you also include other fiber-rich foods in your diet, such as whole grains and beans. That said, we are ready for smoothies.
The only high fiber smoothie formula you need
To make a smoothie, Smithson recommends combining three items: nuts, berries and seeds, which are rich in fiber. For textures, you can also add alternative milk, such as rolled oats (containing about 4 grams of fiber per half cup serving), macadamia nut milk (containing about 1 gram of fiber per cup serving), or protein powder (containing about 1 gram of fiber per cup serving). Many also contain additional fibers). Below, Smithson shows three favorite smoothie components for putting into a blender.
- raspberry: “In addition to being the best fibrous fruit, raspberries provide more than half the recommended daily value of vitamin C and help fight and recover from oxidative stress, which helps reduce diabetes and heart risk. It’s packed with antioxidants that help prepare cells to help with illness, and cancer, “he says. According to the United States Department of Agriculture (USDA), raspberry half-cup servings contain about 4 grams of fiber.
- almond: How much time do you have?Almonds a lot An ounce of benefits, almonds are the most fiber-rich nuts, 4 grams, and provide 6 grams of vegetable protein. [per one-ounce serving]”Smythson says. Besides that, almonds contain potassium and magnesium, which help regulate blood pressure and improve blood flow.
- Chia seeds: One tablespoon of chia seeds contains 4 grams of fiber, omega 3 fatty acids, antioxidants, and 2 grams of plant-based protein. “Chia seeds also provide calcium, phosphorus and magnesium, which help build stronger bones,” says Smithson.
With the nutritionist’s three dependable ingredients, smoothies contain a minimum of 12 ounces of fiber (which does not include other ingredients that can be added, such as oats and alto milk). Talk about the champion’s breakfast.
Watch the following video to learn more about the benefits of RD’s fiber gut enhancement.
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