The truth behind the myth: Blending Fruit Removes Fiber

Increasing your fiber intake is one of the most beneficial changes you can make to your diet. An extensive analysis of 58 clinical trials reveals that individuals who consume more fiber-rich carbohydrates enjoy better cholesterol levels, healthier body weight, and a reduced risk of diabetes, cancer, stroke, and heart disease by up to 30%.

Despite these benefits, only about 5% of people meet the recommended daily fiber intake, which is 25 grams for women and 38 grams for men.

One of the simplest methods to boost your fiber intake is by incorporating fruits and vegetables into smoothies. But does blending these ingredients affect the amount of fiber you consume?

The good news is that blending fruits and vegetables does not destroy their fiber content. While blending may alter the structure of the fiber, potentially affecting digestion, the fiber remains intact, ensuring you still receive its full benefits. It’s important to note, however, that juicing differs from blending and can lead to some fiber loss.

To enhance the fiber content of your smoothies, consider adding high-fiber fruits like berries and passion fruit. You can also include chia seeds, flaxseed, or psyllium husk for an extra fiber boost. For example, incorporating one cup of raspberries and one tablespoon of psyllium husk into your smoothie can provide 15 grams of fiber, helping you reach your daily intake goal more easily.