Can smoothies be the answer to getting more fiber in our diets?  Fiber is one of the most important things we should be eating, and many of us don't get enough fiber in a day. Can we talk about the many reasons we should? Weight loss, weight maintenance, a healthy gut, disease prevention, lower cholesterol… the list goes on and on!

So we've rounded up a list of fiber-rich smoothie ingredients and smoothie recipes to make it super easy and tasty to front load your day with lots of fiber. This will help your blood sugar stay controlled, keep you regular, and fill you up so that you're satisfied and you don't overeat.

Smoothies are a great way to get lots of fiber in one serving. Already, fruits are some of the highest fiber foods so they're easy to fit into a smoothie. But, you can easily add additional ingredients that up the fiber while also giving you lots of additional nutrients from omega-3s, protein, vitamins and antioxidants. Here is a list of the best ingredients to add to a smoothie to get your fiber, nutrients, and still have a delicious smoothie.

14 Top High Fiber Smoothie Ingredients

  • Avocado: 13 grams per fruit
  • Chia Seeds: 10 grams per ounce
  • Steel Cut Oats: 10 grams per half cup
  • Raspberries: 8 grams per cup
  • Blackberries: 7.6 grams per cup
  • Flax Seeds: 7 grams per 2 TBSP
  • Pomegranite Seeds: 5.6 grams per 1/2 fruit
  • Blueberries: 4 grams per cup
  • Raw Cacao Powder: 4 grams per 2 TBSP
  • Banana: 3 grams per medium fruit
  • Dark Chocolate: 3 grams per 1 ounce
  • Strawberries: 3 grams per cup
  • Coconut Shreds: 2 grams per 3 TBSP serving

OK, you've got your ingredients, now get your blender out! Here are some delicious smoothie ideas chock full of fiber.


Chocolate Pretzel Sea Salt Smoothie

Chocolate Pretzel Sea Salt Smoothie
This smoothie is absolutely dessert worthy, but don't be fooled, it's packed with nutrients and fiber (over 10g per serving) and has no added sugar! This is so delicious and nutritious you can eat this for breakfast, lunch, snack time or dessert.


Blue Green Smoothie

Blue Green Smoothie
This smoothie is super nutrient dense and filled with fiber (over 20 grams)!   The Blue Majik spirulina combined with avocados give it its green-blue color. Pineapple, bananas, avocado and Truth Bars are all high in fiber -- delivering over 20 grams. 


Cherry, Berry and Beets Smoothie

Cherry, Berry and Beets Smoothie
This smoothie has an abundance of amazing ingredients -- deep, rich red berries, cherries and beet powder give this a richness of antioxidants and nutrients. But the fiber! This smoothie bowl has around 30 grams of fiber! For most people, that's around a full day's supply!


Raspberry Banana Smoothie Bowl

Raspberry Banana Smoothie Bowl
Looking for a probiotic, prebiotic, nutrient-packed smoothie bowl that’s as rich and tasty as it is nutritious? This raspberry banana smoothie bowl definitely delivers at around 18 grams of fiber.


Blueberry Smoothie Bowl

Blueberry Smoothie Bowl
Looking for a blueberry smoothie recipe that is extra high in fiber (as high as 20 grams)? This coconut blueberry smoothie bowl with blackberries is about as nutrient dense and fiber packed as it can get! It's rich, flavorful and completely satisfying.  



An Added Note:  Adding Truth Bars to your smoothies gives you 9-13 grams of fiber - including prebiotic fiber for gut health - and they are chocolate dipped and come in 5 flavors that make your smoothies even more decadent.

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Frequently Asked Questions

What are the key attributes of a Truth Bar?

Truth Bars are functional nutrition bars with many key attributes. They were the first bars with both prebiotics and probiotics; they are high in fiber (13-14g); low in sugar (4-5g); contain a full day's supply of Omega-3 from white chia seed (250mg); and are made from natural, real food ingredients with no fillers. They are gluten-free, kosher, non-GMO, soy-free and all 200 calories or less. Truth Bars contain premium, mostly organic ingredients such as organic extra virgin coconut in our coconut bars. Truth Bars come in both Vegan and Non-Vegan varieties. Best of all, Truth Bars continue to receive mostly five stars for great taste!

Questions About Prebiotics and Probiotics:

What is a probiotic?

Probiotics are good bacteria in your digestive system that help to keep your gut healthy and that make a beneficial contribution to your overall health.

What is a prebiotic?

Prebiotics are indigestible fibers that come mainly from certain plant foods that feed the good bacteria in your gut.

Why is it important to have both prebiotics and probiotics together?

Prebiotics feed the probiotics to help them thrive and work longer in your body. When combining a nurturing base of prebiotics in the belly, with a good dose of probiotics, a garden of flora blossoms and fills the gut with a balanced, healthy microbiome.

How much probiotic is in each Truth Bar?

1 Billion CFU's.

What is the strain of probiotic used in Truth Bars?

Lactobacillus sporogenes (bacillus coagulans). It is a stable Lactic Acid forming probiotic that has extensive studies of gut healing effects ranging across gastrointestinal issues, bloating, diarrhea and irritable bowel syndrome. This spore-producing bacteria remains dormant in the package and on grocery store shelves, but becomes activated once eaten.  This hardy bacteria strain has a protective shell that helps it survive the acid and bile in your stomach so that it can reach your intestines unharmed.  Once there, the low ph and moisture in your intestines allows it to activate and multiply rapidly.   This is especially true when it has prebiotics there to feed it.

Questions about ingredients:

How are Truth Bars sweetened?

In order to achieve a balance between sweetness and low sugar, Truth Bars are sweetened by a combination of natural sweeteners and real food ingredients.

How many grams of sugar do Truth Bars have?

The number of grams of sugar ranges from 4 grams per bar in the Chocolate Peanut Butter Crunch Bar to 5 grams per bar in the rest of the Truth Bar flavors.

Are Truth Bars Made With All-Natural Ingredients?

Yes. Truth Bars are made with 100% all-natural ingredients and contain no artificial flavors, no artificial colors, no artificial sweeteners, and no fillers. Truth Bar ingredients are also non-GMO.

Are Truth Bars Vegan?

Two Truth Bar flavors are vegan. Our Dark Chocolate Coconut and Chocolate Raspberry Coconut bars are both 100% Vegan. They're both rich in fiber and essential medium chain fatty acids that are easily digested, which makes them incredibly useful for a quick burst of energy.

Three of our Truth Bars are protein based (10g per bar) and non-vegan. Our Chocolate Almond Crunch, Mint Chocolate Chip and Chocolate Peanut Butter Crunch bars feature a Non-Vegan blend of brown rice protein, whey protein isolate and whey protein concentrate that supplies essential Amino Acids for a "complete" or "whole" source of protein.

Are Truth Bars 100% gluten free?

Yes. All Truth Bars are 100% gluten free.

Are Truth Bars soy free?

Yes. Though often found in chocolate, the specially formulated dark chocolate coating on all Truth Bars is completely free of soy. (the chocolate coating itself is also sugar free)

Are Truth Bars dairy and lactose free?

Truth Bar's vegan bars (Dark Chocolate Coconut and Chocolate Raspberry Coconut) are dairy and lactose free. Truth Bar's protein bars contain both Whey Protein Isolate and Whey Protein Concentrate.  These whey proteins contain a small percentage of lactose.

What about other allergens?

 If you have allergies, please read the food ingredients on the label carefully or talk to your nutritionist, allergist, or doctor about what is best for you. Also note that though not every Truth Bar contains these ingredients, they are made on equipment shared with peanuts, tree nuts, soy and dairy.

 Are Truth Bars kosher?

Yes. They are certified OU Kosher by the Orthodox Union. 

What is the source of Omega-3's?

Truth Bars contain Omega-3s from white chia seed.

Do Truth Bars contain MCT (medium chain triglyceride) Oil?

MCT Oil can be found in four of our bars: Chocolate Raspberry Coconut, Dark Chocolate Coconut, Mint Chocolate Chip, and Chocolate Almond Crunch.

Chocolate Peanut Butter Crunch contains no MCT oil.

 Where can I find a full list of ingredients?

You can find a full list of ingredients on each bar’s label and product page on The ingredients can be found by clicking the second tab on each product page.

Where can I find nutrition information?

Each bar’s nutrition facts can also be found on the product pages on Just click the third tab.

You can also find information on the ingredient page on that outlines key ingredients and their benefits.

Truth Bars & Popular Diets:

Are Truth Bars Keto Friendly?

Keto diets are very low in carbs, high in fat, ideally higher in fiber, and have some balanced amount of protein. The strictest Keto diets require very low to almost no carbs. Truth Bars would not be ideal for the strictest keto diet. But if you are looking for a snack option for a basic or moderate keto diet, Truth Bar's Chocolate Peanut Butter Crunch bar is a great choice -- high in fiber (13g), high in healthy fat (12g), moderate protein (10g) and relatively lower net carbs (6g).

How many Weight Watchers points does a Truth Bar have?

Truth Bars have approximately 8-9 points per bar.

Are Truth Bars Paleo Friendly?

Paleo diets in their strictest form include foods that hunter-gatherers would have eaten. This means no foods that were not available to them (like sugar, processed foods, artificial ingredients) and lots of fruits, grains and lean protein. Paleo diets also restrict grains, legumes and dairy. Truth Bars, while gluten-free and only containing real food ingredients, would not fit in the Paleo diet in its strictest form as they contain some sugar (4-5g).

Other Questions:

What is the shelf life of Truth Bars?

Truth Bars have a shelf life of 12 months from the date of production. We make our bars in small batches, which should ensure that our retailer's shelves are stocked with fresh bars when rotated correctly.

Do Truth Bars need to be refrigerated?

No. This type of probiotic is not in a live state on the shelf, it is activated only after it's eaten. For this reason, Truth Bars do not need to be refrigerated.

Questions about buying Truth Bars

 How do I find out if Truth Bars are sold in a store near me?

 You can use the Store Locator on to search by zip code, city or state to find a store near you.

 What if there aren't yet stores near me that carry Truth Bars?

 First, you can talk to your grocery store or health food store's manager and ask them to stock Truth Bars in their store. They can contact us directly and we can help. Meanwhile, Truth Bars can be purchased on and

 What is your return policy?

 100% satisfaction or your money back. You can reach out to us at and we will help.


 Please let us know if you have a question that is not listed above.
Simply write to us at or We are happy to answer any questions!