Fiber Drinks : The Complete Guide

Fiber Drinks may not be as popular a term as Paleo, Keto, or Vegan, but it is the central aspect of every weight loss plan. According to researchers, having a healthy digestive system is strongly linked to losing weight, and fiber is an enabler for that. 

If you are trying to lose some festival weight or just trying to maintain your body shape, you can try these high-fiber drinks for weight loss at home.

What is Fiber?

Fiber is a carbohydrate type found in plant-based foods such as fruits, vegetables, and whole grains. It doesn’t digest as quickly as other carbohydrates do, so it moves through your system without raising your blood sugar levels.

Although fiber is present in all fruits and vegetables, it is primarily found in their seeds, skin, and membranes. In other words, a peeled banana has less fiber than an apple with a whole skin. 

So, how much fiber do you need to maintain a healthy weight or lose excess weight? Men should strive for 38 grams of fiber per day, while women under 50 should seek 25 grams.   

How Do High Fiber Drinks Help in Weight Loss?

Fiber is a staple for your large intestine bacteria. These bacteria break down fiber to release calories, leaving behind short-chain fatty acids. These so-called “byproducts” are actually strong signaling molecules that fight inflammation and let your brain know that you’re still full. As a result, you eat less food, which helps in weight loss. 

According to research, fibers also promote anti-inflammatory mechanisms that protect gut health and lower the risk of diabetes, heart problems, and cancer.

Including fiber-rich drinks in your daily routine can ease your weight loss journey because fibers stimulate the body’s ability to burn fat. In addition to helping you lose weight, these drinks help you sleep better, which is one of the things that affect body weight. The fibers make your digestive system better and help you lead a healthy life.

You need to remember that these drinks alone won’t do the magic for you if you really want to lose weight. However, these drinks can help speed up the calorie-burning process when you exercise on a daily basis. 

You can either have these drinks early in the morning or 30 minutes before going to bed. You’ll be surprised by the positive and healthy changes in your body if you continue drinking high-fiber drinks for a long time. 

Ingredients Rich in Fiber For Weight Loss Drinks

If you are a smoothie lover, you can add these fiber-rich and low-calorie ingredients to your drinks:

Ingredient	Fiber (100g)	Calories (100g)
Kale	2.5	38
Carrot	6.7	33
Spinach	3.5	35
Kiwi	2.7	52
Blueberries	3.3	65
Raspberries	3.7	48
Orange	2.1	46
Apple	2.4	52

Benefits of Fiber-Rich Diets

Fiber is a good nutrient for the digestive system, but it also has some other benefits that should encourage you to include it in your daily diet. 

1. Healthy Weight Loss

A study was carried out in 2019 to test the benefits of fiber in weight loss. Participants of the experiment were assigned at random to one of four calorie-restricted diet groups.  

They were told to include 90 minutes of exercise each week and gradually increase their dietary fiber consumption. According to the results, participants who took fiber in their diet saw better weight loss results than those who didn’t consume enough fiber. 

2. Lowers Risk of Diabetes

Fiber, especially soluble fiber, can help control blood sugar levels in diabetics by slowing the absorption of sugar. You should include insoluble fiber in your nutritious diet to help lower the risk of type 2 diabetes.

3. Maintains Healthy Bowel Movement

Dietary fiber supports regular, healthy bowels by promoting regular bowel movements. Fiber helps in the relief and prevention of constipation by making it easier for the stool to pass through the intestine. 

A high-fiber diet will improve your overall gut health and keep you regular. According to studies, eating a diet high in fiber can help lower the risk of ulcers and acid reflux disease. Eating fiber lowers your risk of developing gallstones, kidney stones, and hemorrhoids, among other diseases.

4. Improves Your Skin

Consuming fiber does not immediately strike the thought of healthy skin. However, a good fiber intake can help in the effective removal of toxins, which can improve your skin’s overall appearance. It helps remove the toxins from your body that produce acne, giving you a better skin texture. 

5. Healthy Heart and Lower Cholesterol

Fiber forms an important part of a healthy heart. It is believed that a high-fiber diet lowers bad cholesterol, which in turn reduces cholesterol levels. Additionally, fiber may assist in lowering blood pressure and belly fat, all of which help to maintain a heart. In fact, a study shows a decreased risk of heart disease in individuals who consume a fiber-rich diet.

Home-Made Fiber Drinks for Weight Loss

Here are some weight-loss drinks that you can enjoy in the morning or before your workout. 

Oatmeal Strawberry Smoothie

Oatmeal contains soluble fiber that is rich in beta-glucan. This smoothie contains almost 8 grams of fiber and 219 calories, and it tastes wonderful. You can meet over 30% of your daily fiber needs with this drink. You also receive a good quantity of iron, magnesium, potassium, phosphorus, zinc, and niacin from this smoothie.

When you’re making weight loss smoothies, make sure that you use a low-calorie liquid base, such as skim milk or water. 

Here are the ingredients for making this strawberry oatmeal smoothie:

• ¼ cup oatmeal
• 100g strawberries 
• ½ cup soy milk
• 1 cup water
• 1 tbsp chia seeds
• ¼ ts cardamom
• ½ ts cinnamon
• ¼ ts vanilla extract

Blend all the ingredients in your blender and enjoy the heavenly smoothie. 

Mean Green Juice

The mean green juice contains 1.5g of soluble fiber, 3g of protein, and 125 calories. This juice is great for whole-body cleansing and if you continue drinking it for at least 2 months, you will notice visible results. 

Here are the ingredients for making the mean green juice:

• 1 cucumber
• 2 green apples
• 4 celery stalks
• 8 kale leaves with stalks
• 1 squeezed lemon
• 1 small piece of ginger

Cut the fruits and vegetables and add them to the blender to make your mean green juice. 

Lean Green Pineapple Juice

If you want to ease into the mean green juice, you can start with this sweet and tasty pineapple juice. It contains a lot of vitamin C, and the lemon increases the absorption of spinach’s non-heme iron. Its fiber consistency will fulfill at least 50 % of your dietary requirements for the day. 

Here are the ingredients for making the lean green pineapple juice:

• 1/4 pineapple
• 1 large bunch of spinach
• 1 lemon

Cut the fruit and vegetables into small pieces to fit the juicer and give it a good mix. 

Psyllium Smoothie

Psyllium is a soluble fiber that dissolves in water and takes on a gel-like consistency. It helps relieve constipation.

Here are the ingredients for making a psyllium smoothie:

• 100g frozen berries
• 1 tbsp psyllium husk
• 1 kale leaf without the stem
• ½ cup water
• 1 cup almond milk

Add a spoonful of stevia or half a banana if you want a little sweetness.

Red Cab Juice

This juice is very healthy for you because it’s made entirely of vegetables and has a hint of naturally sweet squash and beet flavor. The red cab juice contains 80% vegetable and 20% fruit, which guarantees that you are not consuming too much natural sugar.

Here are the ingredients for making red cab juice:

• ½ red cabbage
• 1 large beet
• ¼ cup of butternut squash
• 1 large zucchini

Skip the Beets Juice

This juice is perfect for you if you don’t enjoy the taste of beets in your juice.  This bright purple beverage is ideal for anyone looking for a beet juice replacement. Red cabbage matches scrumptiously with oranges, carrots, and lemon and is a powerful immunity booster rich in vitamin C and anti-inflammatory ingredients.

Here are the ingredients for making skip the beets juice:

• 2 cups of red cabbage
• 3 carrots
• 1 orange
• ½ lemon

Triple Citrus Zinger

Having this tangy and spicy juice is a beautiful way to start the day because it is full of vitamin C. The grapefruit and lemon give a tangy flavor, and the ginger adds a hint of spice.

Grapefruit has many advantages, including supporting weight loss and maintaining blood sugar equilibrium. Try this juice to wake up your taste buds in the morning before your workout. 

Here are the ingredients to make this sour and spicy juice:

• 1 orange
• 1 ruby grapefruit
• 2 slices of a pineapple
• 1 lemon
• 1 celery stick
• 1/2 inch of ginger

Simply cut the fruits to fit your juicer and blend them together for your morning kick. 

Frozen Strawberry Mocktail

If you’re looking to lose weight, this is a terrific alcohol-free, fiber-rich beverage for you that contains 2.3g of fiber and only 65 calories. 

Here are the ingredients for making a frozen strawberry mocktail:

• 2 cups frozen strawberries
• 2 cups water
• 1 lime fruit or lemon juice
• 2 tbsp stevia sweetener.

Classic Carrot-Apple-Lemon Juice

This classic juice has a sweet flavor without getting a dominant flavor of the three. Add some chile pepper to this homemade drink to give it some extra kick.

Hot peppers are known to increase caloric burn, which can speed up metabolism. You can use any spicy pepper that is readily accessible, such as jalapenos, serrano, or Thai.

You can also add a pinch of dried cayenne pepper after juicing for a subtle taste.

Here are the ingredients for making the classic carrot-apple-lemon juice with a kick:

• 4 carrots
• 2 apples
• 1 squeezed lemon juice
• 1 to 2 fresh chile peppers

Conclusion

Fiber is an important part of a healthy digestive system. With so many benefits to your health, you should include 25 to 30 grams of fiber in your everyday diet. The key is to stay consistent with the drink that you choose for your weight loss plan. 

Frequently Asked Questions

Should You Take a Fiber Pill for Supplement?

Doctors usually suggest products or pills that you can put into your food to patients who suffer from chronic digestive problems. They are also an excellent way to ensure that you are eating a daily minimum of 25 grams. 

However, it’s still vital to consume fiber-rich foods that are also high in minerals, vitamins, and antioxidants.

What Can You Eat for Fiber Requirements?

A balanced diet that contains a variety of nutrient-dense foods must have a lot of plant sources because fiber can primarily be obtained from plants. The good thing is that a lot of plant sources are nutrient-dense and brimming with antioxidants, vitamins, and phytonutrients that are good for your health

Dietary fiber comes in three main types:

• Soluble: It is particularly prevalent in beans and legumes, fruits, root vegetables, and various grains, including oats and barley. This type of fiber is a food supply for “good” bacteria found in the intestines and helps diabetics manage their blood sugar levels.

• Insoluble: Unlike soluble fiber, which dissolves in water and ferments in the colon, insoluble fiber is sourced from the walls of plant cells. Insoluble fiber is found in the skin of tree-grown fruits, whole grains, and a variety of green vegetables. This type of fiber assists in boosting the health of the digestive system.
• Prebiotic: This insoluble fiber, popularly known as insulin, can be found in onion, garlic, asparagus, leeks, bananas, and some cereals. It serves as a food source for intestinal bacteria. 

What Should You Avoid Eating?

A high-fiber diet can include plenty of vegetables and healthy fats, but there are some things you should steer clear of. Generally speaking, you should avoid clear fruit juices because they contain little fiber, and peeling the fruit loses valuable fiber.

Additionally, you should avoid foods made from refined flour because they lack any dietary fiber that is beneficial to your body.

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