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High-Fiber Smoothie

By Holly Darnell, RD

April 18, 2026

Many of us start our day with a smoothie. It’s quick, easy and tasty, plus it can provide the balanced macronutrient breakfast that starts the day perfectly.

However, if you’re one of those people (and that’s up to 95 percent of Americans according to recent studies) who don’t get enough fiber in your diet, a high-fiber smoothie is an even better way to begin your day. This high-fiber smoothie recipe delivers the goods, deliciously.

Why you need fiber

Fiber provides many health benefits, starting with promoting optimal digestive health. Getting enough fiber in your diet reduces the probability of both occasional constipation and diarrhea. In addition, it can help ward off major gut health concerns by safely moving stool through your colon.

Fiber also helps you maintain a healthy weight, maintain normal blood sugar levels and can support healthy cholesterol levels, too.

How much fiber per day?

If you wonder how much fiber is needed per day, the American Heart Association suggests around 25 to 30 grams daily from food (not supplements). Meanwhile, the average intake is only around 15 grams per day.

This plant-based smoothie contains 12 grams of fiber by itself. What a great way to start your day or get in a fiber-rich snack in the afternoon.

High-fiber smoothie ingredients

For the best high-fiber smoothie, you want fiber-rich yet tasty ingredients that go together well. This recipe hits on all cylinders.

This smoothie's fiber comes from high-fiber fruits and veggies like banana, pineapple, avocado and spinach. Chia seeds offer additional fiber. All the above also provide welcome antioxidants, including over 70 percent of Daily Value* of vitamin A, C and K. (See the impressive nutrition facts below.)

Ancient Nutrition's Multi Protein Plant-Based Vanilla adds a little more fiber via one of its ingredients, the sacha inchi seed (sustainably sourced from Peru’s Amazon region). It also features a Protein Digestion Blend with protease, a digestive enzyme that helps break down protein into smaller peptides. It’s paired with Bacillus coagulans, a clinically studied probiotic shown to support gut comfort, reduce occasional bloating and promote a healthy gut microbiome. Together, they help make this formula easier to digest so you can reap the benefits.

This plant-based supplement also helps take this high-fiber smoothie into ideal macronutrient territory — with 39 grams of carbohydrates, 13 grams of fat and 30 grams of protein — that’ll launch you into your day. One smoothie is 378 calories, so some will consider that a complete breakfast while others will view this as the perfect post-workout smoothie.

If you want to go with a non-plant based protein powder, try Ancient Nutrition's Multi Collagen Protein Vanilla (2 scoops), Multi Protein Animal-Based Vanilla (with grass-fed whey, bone broth, A2/A2 milk protein and collagen peptides, as well as colostrum, probiotics and digestive enzymes or Whey Protein Vanilla, which adds even more protein and includes collagen, too.

How to make a high-fiber smoothie

Prepare the fruits and veggies first by chopping up the banana and pitting the avocado. Add the banana and avocado meat to a high-speed blender. Then add the pineapple, spinach, chia seeds, protein powder, and water (or unsweetened almond milk).

Blend on high until smooth and fully combined, about 1–2 minutes. The mixture will be thick and creamy. If you prefer a thinner consistency, add more water and blend again.

This fiber-rich smoothie will last one to two days in the refrigerator. Ingredients can also be stored in a freezer-safe bag/container and kept in the freezer for up to three months. 

Other high-fiber breakfasts

• Chia seed smoothie bowl

• Piña colada smoothie

• Blueberry banana smoothie

• Blueberry keto smoothie

• Coconut chia protein pancakes

• Oatmeal breakfast cookies

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.