The Fiber-Packed Addition You Haven't Tried In Your Smoothies Yet

At-home smoothies make breakfast both convenient and customizable, with endless varieties available to accommodate different flavors, textures, and nutritional profiles. A fresh spread of fruit, vegetables, and protein-based additives are often added to the blender, but for those who want a fiber boost in their beverage, there's one go-to choice that you may already have in your kitchen — oatmeal. 

With oats being so affordable and easy to prep, it's a quick path to a higher fiber intake. A half cup of dry oats contains about 4 grams of fiber, most notably beta-glucan, a partially soluble form that can reportedly help lower LDL cholesterol, reduce the risk of cancer, and promote brain health. Oatmeal also contains a wide range of vitamins and minerals, including manganese, magnesium, and B vitamins, contributing to the overall nutritional profile. Additionally, a half-cup portion of oats contains approximately 5.3 grams of plant protein, keeping you fuller longer while supporting muscle recovery and growth. 

When it comes to texture, oatmeal adds body to your smoothie, as it's essentially a less processed form of flour. This results in a creamier sip and serves as a quick fix for overly runny smoothies, similar to adding a flour slurry to a soup. However, if you find it too thick, simply adjust the amount of water or other thickening ingredients to achieve the most drinkable balance. Flavor-wise, oats add a subtle earthy flavor, but are overall neutral and bland, making them one of the most versatile fiber additives in the pantry.

There are plenty of types of oats on the market, and thankfully, they're all good candidates for your blended drink, depending on the time you've allotted for preparation. If you're using whole, uncooked oats, you can cook them for 20 to 30 minutes beforehand to ensure they blend properly into your beverage. This is necessary because whole and steel-cut oatmeal still contain their hulls, which don't break up well in the blender. For a further breakdown of the grain, many prefer to soak the oats in advance.

You can also add dried oats directly to your smoothie, which saves time by eliminating the need for a stovetop step. Just make sure to opt for rolled or instant oats, which have already been steamed and toasted before being packaged. This means they aren't actually raw and will do much better integrating with other liquid ingredients. For the smoothest product possible, you can break down rolled or instant oats in a coffee grinder, food processor, or blender beforehand to create a fine oat powder.

Determining the right amount of oats per smoothie serving depends on your preferences and may require some testing, but a quarter cup is a good starting point for your first time. While it may be tempting to start with a half cup or more, it's better to add a smaller amount and gradually increase it until you've achieved the desired thickness and texture.

If you don't have oatmeal on hand, or don't enjoy its flavor, there are other ways to add fiber to your blended beverage. For a fruit-forward addition, think berries. Raspberries, strawberries, and blackberries add approximately 4 grams of fiber to your smoothie per cup, along with their unique sweetness, tartness, and vibrant color. Avocados offer silky smoothness alongside a surprising amount of fiber, with half a portion of the fruit totalling about 6.7 grams in your drink.

Chia seeds offer substantial benefits in small quantities, and adding just one tablespoon boosts the fiber content by 4.1 grams. Since they can be tough to blend, we recommend soaking the chia seeds beforehand to soften their tough exterior.

Finally, don't forget the fiber power of vegetables. Spinach is a popular option, revered for its softness and ability to blend into a smooth texture. In one loosely packed cup of leaves, you can expect about 1.6 grams of fiber. Carrots are another great option that also adds a touch of sweetness, and one medium-sized carrot adds 1.6 grams of fiber to your smoothie.