The #1 High-Fiber Upgrade to Add to Your Smoothies, According to Gut Health Experts

Smoothies are a simple and convenient way to load many nutrients in one fell swoop. You can enjoy them at any time of the day or take them on the move. In addition, “this is a great way to penetrate a wide combination of fruits and vegetables in your morning,” says Will Bulsevich, a doctor of medical sciences, a gastroenterologist from South Carolina and the author of the book. A table book made of fiber.

While smoothies can be filled with vitamins, minerals and antioxidants, they are not always the same. But what if they could be? In the end, fiber plays an important role in your well -being, including digestive health and immunity, and also contributes to the stable level of blood sugar and a healthy level of cholesterol. And we do not need to tell you how useful it is to prevent constipation.

Enter oats. These convenient, whole grains are a simple way to increase the fiber rate in a smoothie. In addition, they are packed with other nutrients. Continue to read to find out why intestinal health experts want you to add them to your smoothie, as well as simple tips, so you start.

Health benefits oats

Looked by vitamins, minerals and fiber, oats offer a long list of healthy health. It is not surprising that gastroenterologists and nutritionists think that they are an excellent addition to the smoothie. This is what they can do for you.

Provide the prebiotic fiber

“I am a big fan of oatmeal because it is rich in a prebiotic fiber called Beta-Glyukan,” says Bulsevich. It was shown that this multitask fiber improves intestinal health and strengthens the immune system.

How does this work? “We know that our intestinal microbes are absolutely flourishing when they feed a prebiotic fiber from real food,” says Bulsevich. “The fiber passes through the intestines before it reaches the colon. This installs healthy microbes in the madness of feeding. They celebrate this delightful food, and then reward you by releasing what I consider the ultimate currency of the intestinal health: short -chain fatty acids. ”

Fatty acids with a short chain are not just useful for your intestine and immune system. They have a long list of benefits for health, including a decrease in cholesterol and protection against diabetes and cancer of the colon.

Contribute to stable blood sugar

“Oats is an excellent source of soluble fiber, [which helps with] An increase in satiety and help in stabilizing blood sugar, ”says Karly Hart, RDN, LN, a registered nutritionist and owner of Carly in the kitchen. Only ½ cup oats delivers 4 grams of fiber for stable blood sugar and better satiety.

“Whole-grain oats are also considered food with a low glycemic face,” adds Hart. Their low glycemic index means that they provide a long, sustainable emission of carbohydrates, and not a quick surge that can flood your system with simple sugars.

Support the health of the heart

Beta-glucan oats are not just good for your gut. Beta-glucan fiber also contributes to the best heart health, acting as a broom that flows from cholesterol from your body, ultimately reducing the adverse LDL cholesterol, says Rihan Geiger, RDN, and a phoenix nutritionist. It is so effective that oats was the first whole grain that received the approval of FDA to claim that they can help reduce cholesterol (it is not surprising that they are our favorite whole grain for the health of the heart!).

This is not the only way that oats helps to preserve your heart in the upper form. Studies show that products with a high fiber content, such as oats, also help to tame inflammation, which can lead to heart diseases, insulin resistance and many others.

Packed with nutrients

Healthy whole -grain oats is ghosted by complex carbohydrates for energy. They also deliver iron, which is necessary for the transport of oxygen in the blood. And they provide magnesium, which supports muscle and nervous function, as well as zinc for a strong immune system.

Strategies to add oats to the smoothie

According to Hart, the oats are very universal, so they are an excellent addition to all types of dishes, including smoothies. One of the really good things in them is their neutral taste, which allows you to pump up the nutrition of your smoothie, without changing its taste.

So, try adding ⅓ up to ½ cup of oats to the next smoothie for more nutrients and remaining in force. Here are a few ideas that you can start:

• Mix oats into powder. If you prefer a smoother texture, grind dry oats into small powder in a blender before adding them to a smoothie. This prevents any granularity and facilitates the digestion of oats.
• Soak them. Having soaked oats in milk or water for 5-10 minutes, before mixing softens them and improves their creamy. This is especially useful if you use thicker oats.
• Add the cooked oats. If you have the remaining oatmeal, throw it into a smoothie to get an additional dose of whole grains and a thick, creamy texture.
• Try oat bran. “The smaller texture of the oatmeal fits smoothly into the smoothie, increasing their nutrient density, without changing the consistency,” says Sheila Patterson, RD, CDCES, a registered nutritionist and founder of a nutritionist for sugar. Just a cup of oat bran brings the impressive 5 grams of fiber and 5 grams of protein. “This high-accurate, high-body combination helps to slow down digestion for longer completeness and the best balance of blood sugar,” she adds.
• Add protein. For complete balanced food, mix oats with a protein source, such as Greek yogurt, protein powder or your favorite nut oil.

If you are on the fence about the addition of oats to your favorite smoothie, try our smoothies of a jesk oatmeal. After you do this, you will understand how many remaining power oats can add to your breakfast or snacks. And you will never come back.

The essence

The time has come for oats to draw attention to the smoothie. These beneficial whole grains are packed with beta-glucan-water, which, as shown, improves intestinal health, increased immunity and lower cholesterol. In addition, their fiber fights with inflammation and helps you remain regular. And this is a delightful way to compress nutrients, such as iron, magnesium and zinc. To top it off, Oats every time have a rich, creamy texture for a satisfying smoothie. So, leave the blender and drink!