This High Fibre Smoothie has nearly half your daily amount of fibre in it - at 14 grams of fibre per glass! It is thick, creamy and filling, with a good balance of fruit, seeds, oats, yogurt and healthy fats. It works well as a quick breakfast, post-gym snack or easy afternoon option when you want something that feels more substantial than a basic fruit smoothie. Follow our tips for making your smoothies as high in fibre as possible.
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Getting half your daily fibre at the start of the day can feel like a huge win. It is important to increase your fibre slowly if you normally have a very low fibre diet, and also make sure you are drinking enough water too.
The fibre comes from several ingredients rather than just one in this high fibre smoothie. Berries, chia seeds, flax seeds, oats and banana all add fibre, while Greek yogurt, milk and peanut butter help make it creamy and more satisfying and add protein too.
Looking for more high fibre recipes? Why not try our creamy Lemon Chia Pudding, chewy Healthy Cookies or our delicious Scrambled Oats?
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Ingredients and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- Milk - Any milk works here. Dairy milk gives a creamy result, but oat milk, almond milk or soya milk also work well.
- Yogurt - Greek yogurt adds protein and thickness, and full-fat, low-fat or 0% Greek yogurt can all be used depending on preference.
- Banana - Banana adds natural sweetness and creaminess.
- Berries - Frozen berries are best because they chill and thicken the smoothie without needing ice. Mixed berries, blueberries, raspberries, blackberries or strawberries all work. Raspberries and blackberries are especially good if you want to boost the fibre.
- Oats - A great way to thicken a smoothie, add fibre and make it feel more like a meal.
- Seeds - Chia seeds and flaxseeds are a great fibre booster.
- Peanut butter - This makes the smoothie richer and more satisfying. You could use almond butter or cashew butter instead. Or use a sunflower seed butter to make it nut free.
- Maple syrup - This is optional and can be adjusted depending on how sweet your berries and banana are.
High Fibre Smoothie Variations
High protein - You can also add half a scoop of vanilla protein powder, but you may need to add extra milk because protein powder thickens the smoothie.
Dairy free - Use a dairy-free yogurt and your favourite plant-based milk. Soya milk is a good option if you want to keep the protein higher.
Nut-free - Swap the peanut butter for sunflower seed butter or tahini. You can also leave it out completely, although the smoothie will be slightly less rich and less filling.
Chocolate - Add 1 tablespoon of cocoa powder. This works especially well with strawberries, raspberries and banana. You may need an extra teaspoon of maple syrup because cocoa powder can make the smoothie taste less sweet.
Greens - Add a handful of spinach to this high fibre smoothie. It blends well with berries and banana and does not make the smoothie taste strongly of greens. Kale can also be used, but it has a stronger flavour and works best in a high-speed blender.
Smoothie bowl - Reduce the milk to about ⅓ and use frozen banana as well as frozen berries. Blend until thick, then serve in a bowl with extra berries, oats, seeds or a drizzle of peanut butter.
Berry-free - Use frozen mango, cherries or peach instead of berries. The fibre will vary depending on the fruit, and the smoothie will usually taste sweeter with mango or peach.
How To Make a High Fibre Smoothie
Step 1
Put all of the ingredients into a blender jug.
Step 2
Blend until smooth.
Meal Prep and Leftovers
Leftovers - This high fibre smoothie is best served straight away because it is cold, thick and freshly blended. However, leftovers can be stored in an airtight jar or bottle in the fridge for up to 24 hours.
The smoothie will thicken as it sits because of the chia seeds, oats and flaxseed. Before drinking, stir it well or shake it hard. If it has become too thick, add a splash of milk and shake again.
Freeze - You can also freeze leftovers in ice cube trays. Once frozen, transfer the cubes to a freezer bag or container. Add the cubes back to the blender with a little milk when you want a quick smoothie.
Another option is to freeze the smoothie in lolly moulds for a high fibre snack. This works especially well for children, although you may want to use a little extra banana or maple syrup because frozen foods taste less sweet.
Meal prep - Add all the ingredients except the milk and yogurt to freezer bags or containers. When ready to make, tip the contents into a blender, add the milk and yogurt, then blend.
Dannii's Top Tips
- Use ground flaxseed rather than whole flaxseed. Whole flaxseeds do not always break down fully in a standard blender and can leave a gritty texture.
- For a smoother finish, blend the oats, chia seeds, flaxseed and milk first for 20 seconds before adding the remaining ingredients. This helps break down the dry ingredients and gives the smoothie a less grainy texture.
- Let the smoothie sit for 5 minutes after blending if you like it thicker. The chia seeds and oats will absorb some of the liquid, making it more spoonable.
- Use a ripe banana for the best natural sweetness. If your banana is underripe, the smoothie may taste less sweet and slightly more earthy.
- Avoid adding too much maple syrup at the start. Frozen berries vary a lot in sweetness, so it is better to blend first, taste, and then add more if needed.
- For a colder smoothie, use frozen banana as well as frozen berries. Slice ripe bananas and freeze them in a single layer before transferring to a bag or container.
- For children, you may want to start with less chia and flax if they are not used to a seedier texture. You can gradually increase the amount once they are used to it.
Frequently Asked Questions
Yes. Replace the banana with extra frozen berries, frozen mango, half an avocado or a few tablespoons of yogurt. If you leave out the banana, you may need a little more maple syrup because the smoothie will be less naturally sweet.
The chia seeds, oats and flaxseed absorb liquid, especially if the smoothie sits for a few minutes. Add extra milk, a little at a time, and blend again until it reaches your preferred consistency.
More Smoothie Recipes
If you've tried this High Fibre Smoothie recipe, let us know how you got on in the comments below.
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Recipe
High Fibre Smoothie
Ingredients
- 250 g Frozen berries
- 1 Banana
- 140 g 0% Fat Free Greek yogurt
- 1 tablespoon Chia seeds
- 2 tablespoon Flax seeds
- 50 g Oats - (use certified gluten free oats to ensure this recipe is gluten free)
- 500 ml Skimmed milk
- 2 tablespoon Maple syrup
- 2 tablespoon Peanut butter
Instructions
- Put all of the ingredients into a blender jug.
- Blend until smooth.
Recipe Tips
- Use ground flaxseed rather than whole flaxseed. Whole flaxseeds do not always break down fully in a standard blender and can leave a gritty texture.
- For a smoother finish, blend the oats, chia seeds, flaxseed and milk first for 20 seconds before adding the remaining ingredients. This helps break down the dry ingredients and gives the smoothie a less grainy texture.
- Let the smoothie sit for 5 minutes after blending if you like it thicker. The chia seeds and oats will absorb some of the liquid, making it more spoonable.
- Use a ripe banana for the best natural sweetness. If your banana is underripe, the smoothie may taste less sweet and slightly more earthy.
- Avoid adding too much maple syrup at the start. Frozen berries vary a lot in sweetness, so it is better to blend first, taste, and then add more if needed.
- For a colder smoothie, use frozen banana as well as frozen berries. Slice ripe bananas and freeze them in a single layer before transferring to a bag or container.
- For children, you may want to start with less chia and flax if they are not used to a seedier texture. You can gradually increase the amount once they are used to it.
Nutritional Information
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The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.
As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.
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