The title will be High-Fiber, High-Protein Cherry Banana Smoothie
“High-fiber cherry banana smoothie” was written by Registered Dietitian Nina Deuschle. Recipe by Dr. Su-Nui Escobar, RDN.
Fiber is one of the nutrients I talk about most with women in perimenopause and menopause. It helps with blood sugar, cholesterol, fullness, and constipation, and all of those tend to get harder in this stage. If you take a GLP-1 medication, fiber matters even more.
This cherry banana smoothie is an easy way to get more. The fiber comes from cherries, banana, spinach, and chia seeds, and Greek yogurt adds 14 grams of protein per glass.
Why Do We Need Fiber?
Fiber is an important part of a healthy diet, and it plays a number of crucial roles in the body. Here are 5 reasons you need fiber in your diet.
Regulates Sugar Levels
Fiber can slow the absorption of sugar in our bodies. This slower absorption means our blood sugar levels don’t spike as quickly as they would if we ate a meal without it.
Soluble fiber, which is found in foods like oats, berries, and legumes, is particularly well-known for its ability to help us manage sugar levels. This matters more during menopause, because insulin resistance becomes more common as estrogen drops.
Lowers Cholesterol
Fiber also helps keep cholesterol levels in check. By binding to cholesterol in our intestines, fiber absorbs and helps get rid of some that would otherwise be reabsorbed into our blood.
Why does this matter? After menopause, LDL cholesterol tends to rise and so does the risk of heart disease, so this benefit really counts.
Promotes Feelings of Fullness and Satisfaction
High-fiber foods tend to be more filling and satisfying than those with less. These foods move more slowly through the digestive tract, which means that we stay fuller for longer.
Encourages Regular Bowel Movements
Fiber is best known for regulating bowel movements. It softens your stool, making it easier to go.
Keep in mind that if you’re increasing your fiber intake to address constipation, you will also need to drink more water. Fiber attracts water. That means if you don’t drink enough, fiber can make it harder to go to the bathroom. Constipation is one of the most common side effects of GLP-1 medications, so fiber and water go hand in hand. For a step-by-step plan, see Semaglutide Constipation Relief.
Reduces the Risk of Serious Disease
Eating more fiber is linked to a lower risk of heart disease and some cancers.
How Much Fiber Should You Eat?
Women should aim for at least 25 grams of fiber a day. Most Americans get only about 15 grams, so it helps to have a few easy ways to add more.
High-fiber smoothies are a great way to eat more fiber because they are enjoyable to sip on and you can flavor them any way that you like.
When people think of fiber, the first thing that often comes to mind is a massive salad. Naturally, salads are a great source for this while also being delicious and healthy overall. But there are so many other creative ways to eat more fiber – and when you choose the right ingredients, smoothies fall into that category.
Components of a High-Fiber Smoothie
Some ingredients you can add to smoothies to increase fiber are likely items you’re already familiar with. In fact, you probably already have many of them in your pantry.
Nuts and seeds like almonds, chia seeds, and flax seeds are easy to toss into a smoothie for a few added grams of fiber.
When it comes to adding vegetables to your smoothies, get creative and remember that other ingredients you might add, like cocoa powder or fruit, will overpower their flavor. Try handfuls of spinach, kale, cauliflower, or frozen zucchini.
Seriously, once the fruit is in, you won’t taste a handful of greens.
Of course, we can’t leave out fruit when discussing smoothies! In just one cup of raspberries, for example, you can add 10 grams of fiber to your smoothie. More great smoothie fruits include blackberries, strawberries, and dates.
You may never have thought about adding grains to your smoothie, but oats and wheat bran are both excellent sources of fiber. They add bulk and staying power to your blended drinks, helping you feel full longer.
High-Fiber Cherry Banana Smoothie Recipe
Ingredients
- 1 cup cherries frozen (I love sweet dark cherries)
- 1 banana sliced (fresh or frozen)
- 1/2 cup spinach
- 1 cup almond milk unsweetened
- 1 cup Greek yogurt
- 1 tbsp chia seeds
- 1/4 tsp almond extract
Instructions
- Add all ingredients to a blender and blend until smooth. Enjoy immediately!
Notes
Nutrition
Dr. Su-Nui Escobar, a Registered Dietitian/Nutritionist in Miami, FL, is dedicated to empowering women in perimenopause and menopause to live healthier, more satisfying lives.
With a doctorate in clinical nutrition from the University of North Florida, she has expertise in menopause and weight loss, including the unique challenges faced by those on weight loss medications.
Su-Nui’s passion for her field is evident in her previous role as the Academy of Nutrition and Dietetics spokesperson.