If breakfast leaves you hungry an hour later, you’re likely missing a key ingredient: fiber. This essential carbohydrate promotes fullness and keeps cravings at bay. This recipe delivers a substantial dose of fiber to power your morning.
Why Fiber Matters for Breakfast
Research published in Critical Reviews in Food Science and Nutrition (2022) confirms that dietary fiber reduces hunger, regulates appetite, and extends feelings of fullness. If you struggle with mid-morning hunger pangs, increasing fiber intake is a practical step.
This smoothie isn’t just another breakfast blend; it’s engineered for sustained energy. Wild blueberries, bananas, and oats are naturally high in soluble fiber. The inclusion of a supplemental fiber blend adds an additional 6 grams of total dietary fiber, bringing the total to an impressive 18 grams per serving.
For context, this smoothie can provide 47% to 85% of the daily recommended fiber intake before noon, depending on age and gender. This high-fiber content, combined with antioxidants, vitamins, and healthy carbohydrates, makes it an ideal way to start your day.
Recipe: Wild Blueberry Oat Smoothie
Ingredients:
- 1 cup frozen wild blueberries
- ½ frozen banana
- ¼ cup rolled oats
- 1 scoop organic fiber+ with prebiotic support
- 1 serving grass-fed whey protein isolate+
- 1 cup unsweetened oat milk (or milk of choice)
- ½ teaspoon vanilla extract
- ¼ teaspoon cinnamon
- 2 tablespoons granola (optional)
- 1 teaspoon honey (optional)
Instructions:
- Combine all ingredients in a blender.
- Blend until smooth.
- Pour into a glass and garnish with granola and honey, if desired.
Nutritional Information (approximate): 460 calories, 31g protein, 61g carbohydrates, 9g fat.
The Science Behind the Smoothie
This recipe isn’t just about taste; it’s about maximizing nutrition and satiety. The combination of ingredients works synergistically to deliver lasting energy. Fiber slows digestion, preventing blood sugar spikes and crashes. The added protein contributes to muscle maintenance and repair. Antioxidants from blueberries offer additional health benefits.
Fiber is critical for digestive health and metabolic regulation. By prioritizing fiber in your breakfast, you set the stage for a more stable and productive day.
Disclaimer: Consult a healthcare professional before starting any new supplement routine, especially if pregnant, breastfeeding, or taking medications.
