Fiber, a type of carbohydrate, is an essential nutrient that has a number of health benefits. A diet high in fiber may help to lower the risk of heart disease and your risk of developing type 2 diabetes. Eating a high-fiber diet also prevents constipation. Most people do not get enough fiber in their diet, according to the Harvard School of Public Health. The Institute of Medicine recommends adult women until the age of 50 consume 25 grams a day and adult men consume 38 grams per day. With one or more ingredients, you can increase the amount of fiber in your protein shake.
Add psyllium to your protein shake. Psyllium is a soluble fiber, primarily used in over-the-counter laxatives. However, you can find psyllium by itself in dry form or husk form. Both of these forms can be included in your protein shake to ramp up the fiber. Add 1/2 teaspoon of psyllium to your 8-ounce protein shake at the beginning. You can slowly increase the psyllium to 2 teaspoons as your body adjusts to the fiber. Psyllium is flavorless but can become thick if it sits in your protein shake for too long.
Include raspberries in your protein shake. Although all fruit is a good source of fiber, MayoClinic.com states that raspberries contain the highest amount. In a 1-cup serving size, raspberries supply 8 grams of fiber. They are also tasty and will help make your shake sweet.
Use 1 teaspoon of bran powder or cooked bran in your 8-ounce protein shake. You can use any type of bran, depending on your taste. Bran is a good source of fiber, with a 1-cup serving size of cooked oat bran containing 5.7 grams.
Add flaxseeds to your shake to increase protein and fiber. Ground flaxseeds contain 1.9 grams of fiber per tablespoon. Use a coffee grinder to grind the seeds before adding them to your protein shake, to make them easier to digest.
Include peanut butter in your protein shake. Peanut butter not only adds delicious flavor and protein, it also has fiber. Just 2 tablespoons of peanut butter have 1.9 grams of fiber.
- Harvard School of Public Health: Fiber- Start Roughing It!
- Harvard School of Public Health: Daily Fiber Requirements
- University of Maryland Medical Center: Psyllium
- MayoClinic.com: High-Fiber Foods
- USDA Nutrient Database: Nutrient Data for 20034, Oat Bran, Cooked
- USDA Nutrient Database: Nutrient Data for 12220, Seeds, Flaxseed
- USDA Nutrient Database: Nutrient Data for 16098, Peanut Butter, Smooth Style, With Salt
- MayoClinic.com: Ground Flaxseed- Better Than Whole?
- Skinny Man Muscle Plan: Fruit and Bran Protein Shake
Ireland Wolfe has been writing professionally since 2009, contributing to Toonari Post, Africana Online and Winzer Insurance. She obtained her Bachelor of Arts in psychology and Master of Arts in mental health counseling. She is also a licensed mental health counselor, registered nutritionist and yoga teacher.