Looking for ways to tastily amp up your fiber intake? We’ve got you covered!

 

By Margaret Rogers

Whether pregnancy has you struggling with constipation and hemorrhoids or you’re simply looking for ways to support a healthy digestive system, a daily smoothie increases your intake of fruits, greens, fat, protein, and fiber. Plus, incorporating a smoothie into your morning routine is an easy way to start the day off healthily, hopefully encouraging you to keep it up throughout the remainder of it.

Benefits of fiber

You’ll notice all of these smoothie recipes include fiber. That’s because constipation affects more than 50% of pregnant women! Diet, hydration, and exercise can ease constipation, but sometimes that’s not enough. Incorporating fiber into your diet through smoothies is another way to fight constipation, reduce the formation of hemorrhoids, and support overall digestive health. The benefits of fiber include:

  • Helps fight constipation: A review of six randomized controlled trials found that soluble fiber is useful in improving constipation, increasing the average number of stools per week, and reducing the number of days without bowel movements.
  • Helps relieve hemorrhoids during pregnancy: A meta-analysis of seven randomized trials showed a consistent beneficial effect of using fiber in the treatment of symptomatic hemorrhoids. Many doctors recommend fiber as a first line of defense for hemorrhoids.
  • Supports heart health by lowering cholesterol: Psyllium (the ingredient used to make Natalist Fiber) may also help lower cholesterol when used together with a diet low in cholesterol and saturated fat.
  • Improves gut health: One randomized, placebo-controlled, double-blinded trial of psyllium showed significant effect on the microbial composition of healthy adults and even greater effects for constipated subjects.

Smoothie-making tips

The art of making smoothies is something that may take a little time to get the hang of perfecting. Over the years, I’ve identified some tips that can help make the process efficient and enjoyable.

  1. Know your blender: Learn your blender, its speeds, and what it is capable of blending well.
  2. Keep your blender on the counter for easy access: Blenders can be heavy, and there’s no need to dread taking it in and out of the cupboard every day. If you keep it on the counter, it will be easy to access and visible—a visual reminder to ingrain using it in your daily routine.
  3. Store your pantry smoothie items in one spot: This will save you time in the morning! I have one basket in the pantry where I keep my nut butters, chia seeds, flax seeds, cinnamon, collagen powder, protein powder, and fiber supplements.
  4. Be mindful not to add too much fruit: Fruit is so sweet that it can be tempting to pile it in; however, too much fruit often means too much sugar. Be mindful to always include greens and/or vegetables to complement your smoothie and keep the sugar contents low—you’ll be surprised that you can barely taste them.
  5. Experiment with recipes, either tweaking existing ones or making up your own: Have fun with your smoothies! The flavor combinations with different ingredients are endless; just remember to always try to include greens or vegetables, fat, fiber, and protein in each one.
  6. Add or decrease ice and liquid to find your preferred consistency: Feel free to add more or less ice, almond milk, or water to find the consistency you like best. Oftentimes, you may find that a recipe needs a little more liquid (almond milk or water) in order to blend well. Use your discretion—there’s no right or wrong!
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How to add Natalist Fiber to smoothies

To add the Natalist Fiber supplement to a smoothie, simply break open the capsule (discard the capsule itself) and mix the powder into your smoothie. Easy as that!

Now, let’s get blending...

Basic Green Smoothie (1 serving)

  • 1 Cup unsweetened almond milk
  • ½ Frozen banana
  • 1 Date (remove the pit)
  • 1 Tablespoon chia seeds
  • 1 Tablespoon ground flax seeds
  • 1 Tablespoon almond butter
  • 1 Scoop collagen powder (optional)
  • 1 Capsule’s worth of plant-based Natalist Fiber
  • Heaping handful of spinach
  • Ice to your liking

Pineapple Fiber Smoothie (1 serving)

  • 1 Cup unsweetened almond milk
  • ½ Frozen banana
  • ¼ - ½ Cup of frozen pineapple
  • 1 Tablespoon chia seeds
  • 1 Tablespoon ground flax seeds
  • 1 Scoop collagen powder
  • 1 Capsule’s worth of plant-based Natalist Fiber
  • Heaping handful of spinach
  • Ice to your liking

Fiber & Berry (F&B) Smoothie (1 serving)

  • 1 Cup unsweetened almond milk
  • ½ Frozen banana
  • ¼ Cup of frozen blueberries
  • ¼ Cup of frozen raspberries
  • 1 Tablespoon chia seeds
  • 1 Tablespoon ground flax seeds
  • 1 Tablespoon almond butter
  • 1 Scoop collagen powder (optional)
  • 1 Capsule’s worth of plant-based Natalist Fiber
  • Heaping handful of spinach
  • Ice to your liking

Hidden Cauliflower Smoothie (1 serving)

  • 1 Cup unsweetened almond milk
  • ½ Cup frozen riced cauliflower
  • ½ Cup frozen mixed berries (blueberries, strawberries, raspberries)
  • 1 Date (remove the pit)
  • 1 Tablespoon chia seeds
  • 1 Tablespoon ground flax seeds
  • 1 Tablespoon almond butter
  • 1 Scoop collagen powder (optional)
  • 1 Capsule’s worth of plant-based Natalist Fiber
  • Ice to your liking

Tropical Coconut Smoothie (1 serving)

  • 1 Cup unsweetened almond milk
  • ½ Frozen banana
  • ½ Cup frozen blueberries
  • ¼ Cup frozen pineapple
  • ¼ Cup frozen shredded coconut
  • 1 Tablespoon almond butter
  • 1  Scoop collagen powder (optional)
  • 1 Capsule’s worth of plant-based Natalist Fiber
  • 1 Heading handful of spinach
  • Ice to your liking

Learn more about Fiber here!