The #1 High-Fiber Upgrade to Add to Your Smoothies

Smoothies are an easy and convenient way to load up on lots of nutrients in one fell swoop. You can enjoy them at any time of day or take them on the go. Plus, “They’re a great way to sneak a wide mix of fruits and veggies into your morning,” says Will Bulsiewicz, M.D., a South Carolina-based gastroenterologist and author of The Fiber Fueled Cookbook.

While smoothies can be filled with vitamins, minerals and antioxidants, they’re not always exactly fiber powerhouses. But what if they could be? After all, fiber plays an important role in your well-being, including digestive health and immunity, as well as promoting stable blood sugar and healthy cholesterol levels. And we don’t have to tell you how helpful it is for preventing constipation.

Enter oats. These convenient, whole grains are an easy way to up the fiber ante in your smoothie. Plus, they’re packed with other nutrients. Keep reading to learn why gut health experts want you to add them to your smoothies, plus easy tips to get you started. 

Health Benefits of Oats

Loaded with vitamins, minerals and fiber, oats offer a long list of health perks. No wonder gastroenterologists and dietitians think they’re a great addition to smoothies. Here’s what they can do for you.

Provide Prebiotic Fiber 

“I’m a huge fan of oatmeal because it’s rich in a prebiotic fiber called beta-glucan,” says Bulsiewicz. This multitasking fiber has been shown to improve gut health and strengthen the immune system.

How does it work? “We know that our gut microbes absolutely thrive when they are fed prebiotic fiber from real food,” says Bulsiewicz. “The fiber passes through the intestine before it reaches the colon. This sets the healthy microbes into a feeding frenzy. They feast on this delicious meal and then reward you by releasing what I consider to be the ultimate currency of gut health: short-chain fatty acids.” 

Short-chain fatty acids aren’t just good for your gut and immune system. They have a long list of health benefits, including reducing cholesterol and protecting against diabetes and colon cancer.

Promote Stable Blood Sugar

“Oats are a great source of soluble fiber, [which helps with] increasing satiety and aiding in blood sugar stabilization,” says Carly Hart, RDN, LN, a registered dietitian and owner of Carly in the Kitchen. Just ½ cup of oats delivers 4 grams of fiber for steady blood sugar and better satiety. 

“Whole-grain oats are also considered a low-glycemic food,” adds Hart. Their low glycemic index means they provide a long, sustained release of carbohydrates rather than a rapid spike, which can flood your system with simple sugars.

Support Heart Health

Oat’s beta-glucan isn’t just good for your gut. Beta-glucan fiber also promotes better heart health by acting like a broom that sweeps cholesterol out of your body, ultimately reducing unfavorable LDL cholesterol, says Rhyan Geiger, RDN, a Phoenix-based dietitian. It’s so effective that oats were the first whole grain to receive FDA approval to claim they can help lower cholesterol (no wonder they’re our favorite whole grain for heart health!).

That’s not the only way oats help keep your heart in top shape. Research reveals that high-fiber foods, like oats, also help tame inflammation, which can lead to heart disease, insulin resistance and more.

Packed with Nutrients

Healthy whole-grain oats are filled with complex carbohydrates for energy. They also deliver iron, which is essential for oxygen transport in the blood. And they provide magnesium, which supports muscle and nerve function, plus zinc for a strong immune system.

Strategies to Add Oats to Your Smoothies

Oats are super versatile, so they’re a great addition to all kinds of dishes, including smoothies, says Hart. One of the really nice things about them is their neutral flavor, which allows you to pump up your smoothie’s nutrition without changing its taste.

So, try adding ⅓ to ½ cup of oats to your next smoothie for more nutrients and staying power. Here are some ideas to get you started:

• Blend oats into powder. If you prefer a smoother texture, grind dry oats into a fine powder in your blender before adding them to your smoothie. This prevents any graininess and makes the oats easier to digest.
• Soak them. Soaking oats in milk or water for 5 to 10 minutes before blending softens them and enhances their creaminess. This is especially helpful if you’re using thicker rolled oats.
• Add cooked oats. If you have leftover oatmeal, toss it into your smoothie for an extra dose of whole grains and a thick, creamy texture.
• Try oat bran. “Oat bran’s finer texture blends seamlessly into smoothies, enhancing their nutrient density without altering the consistency,” says Sheila Patterson, RD, CDCES, a registered dietitian and founder of The Sugar Dietitian. Just ⅓ cup of oat bran delivers an impressive 5 grams of fiber and 5 grams of protein. “This high-fiber, high-protein combo helps slow digestion for longer-lasting fullness and better blood sugar balance,” she adds.
• Add protein. For a complete, balanced meal, blend oats with a protein source like Greek yogurt, protein powder or your favorite nut butter. 

If you’re on the fence about adding oats to your favorite smoothie, try our Cherry-Berry Oatmeal Smoothie. Once you do, you’ll realize how much staying power oats can add to your breakfast or snack. And you’ll never go back. 

The Bottom Line

It’s time for oats to take the smoothie spotlight. These healthful whole grains are packed with beta-glucan fiber, which has been shown to improve gut health, boost immunity and lower cholesterol. Plus, their fiber fights inflammation and helps you stay regular. And they’re a delicious way to squeeze in nutrients like iron, magnesium and zinc. To top it all off, oats have a rich, creamy texture for a satisfying smoothie every time. So, get out your blender and drink up!