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

Questions about PREBIOTICS and PROBIOTICS:

What is a Prebiotic?

Prebiotics come from plants, usually root plants that contain a lot of fiber and feed the good bacteria in your gut.

Why is it important to have both prebiotics and probiotics?

Probiotics alone cannot grow without a healthy gut to support them. 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 microbiome.


How much inulin is in each bar?

Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 3.2g
Mint Chocolate Chip: 3.3g
Chocolate Almond Crunch: 2.5g

How much MCT Oil is in each bar?

Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 4.5g MCT/bar
Mint Chocolate Chip: 0.5g MCT/bar
Chocolate Almond Crunch: 0.5g MCT/bar

These are approximate amounts based on estimate of 60% MCT present in coconut oil, and 65% oil in coconut.

What is the percentage of “prebiotic - probiotic"?

Using approximate inulin amounts:

Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 3.2g prebiotic to 500 Million CFU probiotics
Mint Chocolate Chip: 3.3g prebiotic to 1 Billion CFU probiotics
Chocolate Almond Crunch: 2.5g prebiotic to 500 Million CFU probiotics

What is the strain of probiotic in the lactoSpore?

Lactobacillus sporogenes (bacillus coagulans). It is a stable Lactic Acid forming probiotic that has exceptional and lengthy studies of gut healing effects ranging across gastro intestinal issues, bloating, diahhrea and irritable bowel syndrome.


Questions about SWEETENERS:

What is erythritol derived from?

Erythritol is derived from NON-GMO corn as a fermented sugar alcohol with GRAS status from the FDA.

What is the ratio of sweeteners? (Tapioca / Erythritol / Stevia)

Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 6.5g / 3.2g / 0.02g
Mint Chocolate Chip: 11.0g / 3.3g / 0.02g
Chocolate Almond Crunch: 11.0g / 2.5g / 0.02g



Are Truth Bars Vegan?

We have created both Vegan and Non-Vegan bars. Two of our flavors are Vegan and two are Non-Vegan. Our Chocolate Dipped Coconut and Chocolate Dipped Raspberry 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.

Our Chocolate Almond Crunch and Mint Chocolate Chip bars feature a Non-Vegan blend of brown rice protein and whey isolate that supplies essential Amino Acids for a "complete" or "whole" source of protein. Our balanced mix of fiber and protein results in two meal replacement bars that provide all the BCAAs needed for proper muscle development.

Are Truth Bars 100% gluten free?

Yes, all Truth Bars are 100% gluten free!

Is there soy in Truth Bars?

Soy based lecithin is commonly used as an emulsifier in dark chocolates. However, they are are serious consumer concerns over soy that we have taken very seriously. In order to protect and promote overall health the specially formulated dark chocolate coating on all Truth Bars is completely free of both soy and sugar. 

Other Questions:

Where can I find a full list of ingredients?

You can find a the full list of ingredients on each bar’s product page. The ingredients can be found by clicking the second tab. Here's a link to each of our product pages: Chocolate Dipped RaspberryChocolate Dipped CoconutMint Chocolate Chip and Chocolate Almond Crunch.

Where can I find nutrition information?

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

Another place to find info would be our ingredient's page, which outlines each of our key ingredients and their benefits.

What is the shelf life of the bars?

Truth Bars have a shelf life of 12 months. We make our bars in small batches, which ensures that our retailer's shelves are stocked with fresh bars.

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