5 Best High Fiber Smoothies and Shakes Recipes

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While not an essential nutrient, fiber provides a myriad of health benefits.

Fiber-rich diets have been shown to improve digestive health, lower blood pressure and cholesterol levels, and reduce the risk of diabetes, heart disease, and certain digestive disorders (1).

A high-fiber diet is also great for weight loss since fiber promotes satiety or feelings of fullness, allowing you to eat fewer calories.

Unfortunately, most Americans consume only half the recommended fiber daily (2).

If you struggle to get enough fiber each day, smoothies are a great way to boost your intake.

Here are the five best high-fiber smoothies and shakes that provide at least 10 grams of fiber and 10 grams of protein.

High-fiber smoothie and shake ingredients

There’s no right or wrong way to blend up a high-fiber smoothie, but it’s best to emphasize fiber-rich foods, like fruits, vegetables, seeds, and whole grains.

Here’s a grocery list of the ingredients you will need to make these high-fiber smoothies:

• frozen mango chunks
• frozen pineapple chunks
• inulin (chicory root) powder
• coconut milk
• powdered peanut butter
• quick oats
• unripe bananas
• low-fat milk
• spinach
• avocado
• granny smith apple
• vanilla Greek yogurt
• orange juice
• frozen berries (blueberries, raspberries, and strawberries)
• almond milk
• vanilla whey protein powder
• chia seeds
• cinnamon

You can always skip or swap out ingredients that you dislike or to which you may be intolerant or allergic.

1. Tropical mango pineapple smoothie

Made with mango, pineapple, and coconut milk, this is the perfect, refreshing high-fiber smoothie recipe.

The mango and pineapple provide some fiber but the bulk comes from the inulin powder.

Inulin is a type of prebiotic fiber that nourishes the good bacteria in your gut, offering better digestive and immune health (3).

The inulin powder is sourced from chicory root.

This recipe calls for Greek yogurt but you can swap it with soy yogurt to make it vegan-friendly.

Ingredients:

• 1/2 cup (70 grams) frozen mango chunks
• 1/2 cup (70 grams) frozen pineapple chunks
• 1/2 cup (113 grams) vanilla Greek yogurt
• 1 scoop (8 grams) Organic Inulin Powder
• 1 cup (240 mL) coconut milk

Directions: Combine all ingredients in a blender and blend until smooth.

This shake provides:

• Fiber: 10 grams
• Calories: 261
• Protein: 12 grams
• Carbs: 44 grams
• Fat: 5 grams

2. Peanut butter banana shake

Peanut butter lovers rejoice.

This shake uses powdered peanut butter to provide slightly more fiber than its traditional counterpart, but don’t be afraid to add actual peanut butter for a stronger flavor.

The remaining fiber comes from quick oats and an unripe banana.

Oats are rich in a type of fiber called beta-glucan, which has strong cholesterol- and blood-sugar-lowering effects (4).

This recipe calls for an unripe or green banana since they provide more fiber than ripe or yellow ones (5).

This is because the fiber in unripe bananas turns to sugar as it ripens.

Ingredients:

• 2 tbsp (16 grams) PBfit Peanut Butter Powder
• 1 tbsp (16 grams) peanut butter
• 1/2 cup (40 grams) quick oats
• 1 unripe (green) banana
• 1 cup (240 mL) low-fat milk

Directions: Blend the quick oats into a fine powder before combining the remaining ingredients in a blender with ice. Blend until smooth.

This shake provides:

• Fiber: 11 grams
• Calories: 419
• Protein: 23 grams
• Carbs: 66 grams
• Fat: 8 grams

3. Popeye’s smoothie

If you guessed this smoothie contained spinach based on its name, you’d be correct.

While its green vibrancy might turn you away, this recipe doesn’t provide an earthy or bitter taste.

Spinach in fact has a rather mild flavor, and the other ingredients provide plenty of sweetness for balance.

The avocado provides most of the fiber in the recipe while also contributing creaminess to the smoothie’s texture.

Ingredients:

• 2 cups (60 grams) spinach
• 1/2 avocado
• 1 granny smith apple
• 1/2 cup vanilla Greek yogurt
• 1 cup (240 mL) orange juice

Directions: Combine all ingredients in a blender with ice and blend until smooth.

This shake provides:

• Fiber: 12 grams
• Calories: 412
• Protein: 16 grams
• Carbs: 66 grams
• Fat: 11 grams

4. Tripple berry smoothie

All fruits are great sources of antioxidants — compounds that protect your cells against damage from free radicals — but berries are particularly rich in them.

It also helps that berries are a great source of fiber.

It’s easiest to buy a frozen package that contains a mix of the three berries but you can also purchase a bag of each berry separately.

This recipe calls for an unripe banana to meet the 10-gram minimum fiber content.

Ingredients:

• 1 cup (140 grams) frozen blueberries, strawberries, and raspberries
• 1 unripe banana
• 1/2 cup vanilla Greek yogurt
• 1 cup (240 mL) almond milk

Directions: Combine all ingredients in a blender and blend until smooth.

This shake provides:

• Fiber: 10 grams
• Calories: 249
• Protein: 12 grams
• Carbs: 45 grams
• Fat: 4 grams

5. Classic vanilla protein milkshake

This high-fiber smoothie recipe is perfect if you’re also looking for a boost in protein.

In fact, this smoothie provides more fiber and protein than any smoothie on this list.

This shake is also the most calorie-dense, making it perfect if you want to gain weight.

The smoothie uses whey protein powder — a cost-effective and high-quality protein source from milk.

Most of the fiber comes from chia seeds, which are also rich in heart-healthy omega-3 fatty acids.

The chia seeds tend to settle at the bottom quickly after blending but you can use less milk to make the drink thicker and keep the chia seeds more suspended.

The recipe calls for a ripe banana instead of an unripe banana for sweetness and because the chia seeds already provide plenty of fiber.

Ingredients:

• 1 scoop (31 grams) Vanilla Ice Cream Optimum Nutrition Whey
• 2.5 tbsp Better Body Foods chia seeds
• 1 ripe banana
• 1 cup (240 mL) low-fat milk
• 1/4 tsp cinnamon

Directions: Combine all ingredients in a blender with ice and blend until smooth.

This shake provides:

• Fiber: 13 grams
• Calories: 497
• Protein: 38 grams
• Carbs: 56 grams
• Fat: 16 grams

Other ways to get more fiber

The best way to boost your fiber intake outside of these smoothies and shakes is to eat more of the foods they emphasize for fiber — fruits, vegetables, whole grains, and seeds.

For example, oatmeal is an excellent high-fiber food to start your day with, providing 8 grams per cup (80 grams).

For more fiber, you can top your oatmeal with fresh berries, stir in chia seeds or flaxseeds, or sprinkle in some nuts for an added crunch.

If you don’t like oatmeal, there are plenty of high-fiber cereals and high-fiber breads on the market, just look for ones that provide 3–5 grams per serving.

Snack on fruit throughout the day and aim to include fiber-rich vegetables like broccoli, leafy greens, brussels sprouts, sweet peppers, and carrots with meals.

Starchy vegetables like potatoes, peas, and beans are also rich in fiber and make a good side.

If you don’t currently consume a high-fiber diet, increase your fiber slowly over several weeks to avoid stomach discomfort.

The bottom line

Most people don’t get enough fiber.

If you’re one of them, try one or all of these high-fiber smoothies and shakes — each with at least 10 grams of fiber and 10 grams of protein.