High Fiber Smoothie Recipes

Healthy Prune Juice Smoothie Recipes WITHOUT Banana

High Fiber Smoothie Recipes for Constipation & Digestive Health!

Show your gut some TLC—give one of these high fiber smoothie recipes a try! Five healthy prune juice smoothie recipes WITHOUT banana that are all clean and vegan friendly, with no added sugars.

There’s more to healthy smoothies than just sweet, fruity flavor and protein powders. A breakfast smoothie is the perfect opportunity to incorporate some healthy foods and nutrients that we might not eat otherwise! Personally, I think the BEST healthy smoothie recipes are the cleanest—made with REAL ingredients and little-to-no added sugar or artificial junk.

That’s the approach I’ve taken with these high fiber smoothie recipes for constipation and digestive health: wholesome meals-in-a-cup, made entirely of real foods. Plus, you can make all of these prune juice smoothie recipes without banana thanks to the natural sweetness from the prune juice!

For the smoothie lovers who aren’t fans of banana, I’ll show you how to make smoothies without banana using some simple substitutes for natural sweetness and creaminess. And, you can check out my 5 high fiber smoothie recipes below (all banana free)—each with 3g fiber or more, some with as much as 11g!

5 Healthy Breakfast Smoothies WITHOUT Banana

How to Add Fiber to Smoothie Recipes Naturally

There’s no secret to making your own high fiber smoothie recipes, and no powders or supplements are needed. Really, the best sources of fiber are good old fruits and veggies! Some contain more than others, but all produce will offer some of the gut-loving fiber that we all need.

You’ve probably heard that fiber is important, or that we all need to eat more fiber—but why? What is fiber and how is it important to our health?

What is Fiber and Why Do We Need It?

Dietary fiber comes from plant matter (hence the term ‘fiber,’ from fibrous plant matter) like fruits, veggies, whole grains, nuts, and seeds. And, unlike other nutrients that we need to survive—like carbs (sugars), proteins, and fats—fiber moves through the body undigested. Fiber doesn’t provide the body with nutrients, but it plays a crucial role in digestion and our microbiome.

Fiber is associated with a range of health benefits, including regularity of bowel movements, preventing or easing constipation, regulating blood sugar, and even weight loss. But, one of fiber’s most important functions is in our microbiome, helping to feed our healthy gut bacteria.

Dietary fiber passes through the stomach undigested and goes into the colon, where it helps keep the microbiome in balance. Each of us has a microbiome: a microscopic ecosystem made up of billions of bacteria in our bodies. Increasingly, current research points to the crucial role that the microbiome plays not just in digestion, but also in our immune systems and overall health.

The key to a healthy microbiome is a healthy balance of gut bacteria: enough ‘good’ gut bugs, not too many ‘bad’ gut bugs. By feeding and protecting our good gut bugs, we can improve multiple dimensions of our health, including and beyond the digestive system. That’s where fiber comes in—offering fuel for those healthy gut bugs to keep our microbiome in balance!

High Fiber Smoothie Ingredients

Even though fiber isn’t a digestible nutrient that provides us with fuel, it’s absolutely crucial to our bodies and our digestive systems. That’s why there’s even a recommended daily intake (RDI) for fiber: 25g for women, 38g for men. Yet, most Americans only consume about half of the RDI, around 15-17g per day.

Clearly, we could all afford to fill our days with more fruits and veggies—and high fiber smoothie recipes like these! You can see my prune juice smoothie recipes below for some inspiration, but it’s so easy to craft your own smoothies, too.

Remember, fiber is plant matter. So just about any fruit, veggie, nut, seed, or whole grain can offer you some fiber! Just try to look for foods in their raw, unrefined, unprocessed forms for the highest fiber content. (Generally, the more processed a food is, the more fiber has been stripped from it.)

See the lists below for some examples of high fiber foods that you can use in smoothies. Then, use your favorites to come up with your own high fiber smoothie recipes at home!

High Fiber Smoothie Recipes

Fresh & Dried Fruits

*For more fruit and vegetable smoothie recipes, check out the links below!

  • Raspberries—8g per cup
  • Blackberries—8g per cup
  • Avocado—6 to 7g per ½ fruit
  • Pears—5g per medium fruit
  • Apples—4g per medium fruit
  • Blueberries—4g per cup
  • Oranges—4g per medium fruit
  • Pomegranate arils—3 to 4g per ½ cup
  • Prunes—3g per 5-6 prunes
  • Strawberries—3g per cup
  • Bananas—3g per medium fruit

Vegetables

Nuts & Seeds

  • Chia seeds—3 to 4g per Tbsp
  • Ground flax seed—3g per Tbsp
  • Almonds or almond flour—3 to 4g per ¼ cup
  • Pecans—3g per ¼ cup
  • Walnuts—2g per ¼ cup

Whole Grains

  • Oats—8g per half cup raw
  • Quinoa—5g per cup cooked

Prune Juice Fiber & Nutrition

In all of the high fiber smoothie recipes below, I’m using prune juice for an added fiber boost. Plus, if you’re not a fan of bananas, it’s simple to make prune juice smoothies without banana because the juice adds plenty of wholesome, natural sweetness! Every smoothie could use a liquid component, so why not try some sweet, wholesome, fiber-filled prune juice?

Personally, my favorite and go-to choice is Sunsweet Amaz!n™ Prune Juice. I love that it’s all-natural and contains no preservatives or added sugars, just 100% juice from sun-sweetened prunes. Since it’s made from prunes—which are basically the most famous digestive superfood of all—Sunsweet Amaz!n™Prune Juice the perfect addition to my gut friendly smoothies.

Nutritionally, Sunsweet Amaz!n™ Prune Juice contains 3g of fiber per 8oz serving. That’s the same amount of fiber contained in a serving of 5-6 prunes—and already 12% of my daily fiber intake as a woman! Plus, Sunsweet Amaz!n™ Prune Juice also provides 5 essential vitamins and minerals that help to balance and maintain our digestive health, including potassium, riboflavin, vitamin B6, copper, and niacin.

A fantastic addition to high fiber smoothie recipes for constipation and regularity! In fact, research suggests that prunes are a safe, natural option for treating mild to moderate constipation, even more effective than some common supplements like psyllium.

Prune Juice Smoothie Recipes
Prunes Fiber & Nutrition

What Can I Use Instead of Banana in a Smoothie?

Full disclosure: I LOVE bananas. So, my fellow banana lovers, feel free to skip this section. But, every time I put out new healthy smoothie recipes, I get TONS of requests for smoothie recipes without banana and banana free smoothie ideas.

So finally, I’m giving the no banana smoothie route a try, as per your requests. Some people just don’t like bananas, some people are allergic, some people just want smoothie recipes without banana for when they don’t have any ripe bananas at home! I get it now, I get it.

Generally, the problem I’ve had coming up with banana free smoothie recipes is that bananas are so perfect and versatile for healthy smoothies. They’re naturally sweet when ripe, they add great thickness and creaminess (especially when frozen)—they don’t even need to be refrigerated!

But, in my quest to craft the ultimate smoothie without banana, I discovered plenty of substitutes for natural sweetness and creaminess in smoothies:

Sweet Substitutes for No Banana Smoothie Recipes

As mentioned earlier, prune juice is the perfect addition to my high fiber smoothie recipes without banana because it adds some satisfying natural sweetness, too! No added sugars needed. (And, an 8oz serving of Sunsweet Amaz!n™Prune Juice offers the same amount of fiber as a medium banana!)

Or, simply toss a few whole prunes into your smoothie for a boost of fiber and sweet flavor. (Dried fruit can also add some thick, creamy goodness, too!) But, there are loads of other healthy smoothie ingredients that can add natural sweetness as well:

  • Fruits—ripe pears, berries, peaches, plums, pineapple, mango
  • Dried Fruits—prunes, dates, apricots, coconut shreds
  • Liquids—prune juice, other fruit juices, coconut water, coconut milk/cream
  • Seasonings—cinnamon, vanilla bean, nutmeg, cardamom, ground ginger, allspice, pumpkin pie spice

Substitutes for Thickness & Creaminess in Smoothie Recipes without Banana

A frozen banana can create the perfect thick, creamy texture in a smoothie, but it’s not your only option. Besides ice (which can sometimes make a tasty smoothie a bit watered-down or not-so-smooth), all kinds of frozen fruit can help to boost your smoothie’s creaminess.

Or, pack creaminess into a smoothie without banana by using yogurt, nut butter, coconut cream, tofu—or any thick, luscious addition you enjoy! Surprisingly, grains can also pump up a smoothie’s creaminess. (Don’t knock it ‘til you try it.)

  • Ice Cubes & Frozen Fruit—sweet frozen fruits (like frozen mango, pineapple, peaches, etc.) can be a great sweetness AND creaminess substitute for smoothie recipes without banana!
  • Dried Fruit—prunes, dates, apricots
  • Nuts & Nut Butters—almond butter, peanut butter, cashew butter, walnuts, pecans, almond flour
  • Yogurt—dairy or nondairy (almond milk based, coconut milk, soymilk, etc.)
  • Coconut—coconut milk or cream (especially if frozen into ice cubes!), coconut butter, shredded coconut, coconut flour
  • Tofu—silken or soft, or firm/extra firm if finely chopped
  • Grains—rolled or quick cooking oats, cooked quinoa
Smoothie Recipes without Banana

High Fiber Smoothie Recipes for Constipation & Regularity

Now that you’ve got some ingredient ideas for healthy smoothie recipes without banana, get creative in blending up your own smoothie creations! I’ve designed all of these high fiber smoothie recipes without banana as well, so feel free to use them as inspiration and adjust as desired.

These prune juice smoothie recipes are satisfyingly sweet, and you don’t need to add all that much juice. Start in moderation! Add just a few ounces to your smoothies and they’ll be plenty sweet, with a boost of fiber to keep you feeling satiated and promote digestive health.

Keep in mind, these high fiber smoothie recipes come in a wide range—from 3g fiber per serving to 6g, all the way up to 11g. Adjust the ingredients however you like to craft healthy smoothies with the nutrients that YOU want in your body!

Peaches & Cream Oatmeal Smoothie

Peaches and Cream Oatmeal Smoothie

For a morning that’s peachy keen, sip on this peaches and cream oatmeal smoothie! Bright and sweet, thick and creamy, and oh-so-simple—with just 5 ingredients.

Frozen peaches are the perfect sweet-and-creamy substitute in this smoothie without banana, adding texture AND flavor at the same time. Prune juice adds another layer of sweetness with a hint of tang, plus a dash of fiber. Altogether, this high fiber smoothie recipe offers 4g fiber per serving!

A bit of yogurt keeps things extra creamy, with a subtle tartness to complement the sweetness. Keep this smoothie vegan by using the non-dairy yogurt of your choice, or go with a dairy based yogurt for a protein boost. Made with Greek yogurt, this breakfast smoothie contains 16g protein per serving!

Frozen peaches and yogurt aside, the real thickening all-start in this oatmeal smoothie is the oats. No need to cook them, just blend them in raw to create a lusciously sippable texture! Oats are also a whole grain that’s rich in fiber, as well as resistant starch—a dynamic duo that helps to feed the friendly gut bugs in our microbiome.

High Fiber Smoothie Recipes
Print

Peaches & Cream Oatmeal Smoothie

Oatmeal Smoothie Recipe

Oatmeal Smoothie Recipe with Yogurt & Frozen Peaches

  • Author: Alyssia Sheikh
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving

Ingredients

¾ cup frozen peaches
½ cup yogurt of choice
¼ cup Sunsweet® Amaz!n™ Prune Juice
¼ tsp cinnamon
¼ cup rolled oats

Instructions

  • Add all ingredients to a blender and blend until smooth.
  • Serve and enjoy!

Notes

*Nutrition provided below for smoothie made with Greek yogurt.

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 250
  • Sugar: 18g
  • Fat: 4g
  • Carbohydrates: 38g
  • Fiber: 4g
  • Protein: 16g

Cinnamon PlumBerry Smoothie

Cinnamon PlumBerry Smoothie

Here’s a high fiber smoothie with the ultimate trio of digestive super foods: a fresh plum, a few prunes, and some prune juice! Combined with the frozen blueberries, this healthy breakfast smoothie is packed with 5g of fiber per serving. That’s over 13% of the RDI of fiber for men, and 20% of the RDI for women!

Add a dash of cinnamon, and you’ve got a satisfying, naturally sweet smoothie made of clean, real ingredients and with no added sugars. The plum, prunes, and prune juice add plenty of sweet, fruity flavor, which pairs perfectly with the tartness from those antioxidant-rich blueberries.

And, thanks to the prunes and frozen blueberries, this smoothie without banana turns out deliciously thick and creamy. Best of all, with just 5 basic ingredients, it’s quick and easy enough to whip up on even the busiest of mornings!

Prune Juice Smoothie Recipes
Print

Cinnamon PlumBerry Smoothie

Plum Smoothie Recipe

Blueberry, Prune & Plum Smoothie Recipe

  • Author: Alyssia Sheikh
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving

Ingredients

1 fresh plum, chopped
3 Sunsweet® Amaz!n™ Prunes
¼ cup Sunsweet® Amaz!n™ Prune Juice
½ cup frozen blueberries
½ tsp cinnamon

Instructions

  • Add all ingredients to a blender and blend until smooth.
  • Serve and enjoy!

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 175
  • Sugar: 29g
  • Fat: 0g
  • Carbohydrates: 43g
  • Fiber: 5g
  • Protein: 2g

Coconut Chai Smoothie

Chai Coconut Smoothie

Hands down, this chai coconut smoothie is my favorite of them all. Sweet, spiced, and unbelievably satiating—it satisfies like a full meal! Made with coconut cream and almond butter for creaminess, this banana free smoothie redefines creaminess.

Not only is this a high fiber smoothie recipe, but it’s also a high fat smoothie, rich in wholesome dietary fats that keep us feeling full. And, those dietary fats are essential to so many important processes in the body, especially in the brain.

In this healthy breakfast smoothie, it’s all about the luscious coconut cream. It adds plenty of healthy fats—including MCTs, which are a unique type of fat that the body can convert immediately into energy—along with a natural creaminess and subtle sweetness.

Between the prune juice and dates, it’s just sweet enough. Almond butter adds a hint of savory, salty goodness. And, last but not least, a blend of comforting chai spices makes this simple smoothie a true treat to enjoy—perfect for the morning, afternoon, or evening!

Smoothie Recipes without Banana
Print

Chai Coconut Smoothie

Coconut Smoothie Recipe

Chai Spiced Coconut Smoothie Recipe

  • Author: Alyssia Sheikh
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving

Ingredients

¾ cup coconut milk or coconut cream
3 Tbsp Sunsweet® Amaz!n™ Prune Juice
3 Tbsp unsweetened almond milk
2 Tbsp almond butter
3-4 Sunsweet® Pitted Dates
¼ tsp cinnamon
¼ tsp cardamom
⅛ tsp ground ginger
pinch of cloves
pinch of nutmeg

Instructions

  • Add all ingredients to a blender and blend until smooth.
  • Serve and enjoy!

Notes

*Nutrition provided below for smoothie made with light coconut milk.

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 343
  • Sugar: 24g
  • Fat: 21g
  • Carbohydrates: 34g
  • Fiber: 6g
  • Protein: 9g

Clean, Lean & Green Smoothie

Green Smoothie Recipe

For a smoothie that keeps it clean, green, and EASY, look no further than this 4-ingredient sippable superfood! You get to enjoy all of the health benefits of kale in this green smoothie recipe, but you won’t even taste it. Between the pineapple and prune juice, it’s got the sweet, tangy flavor of a tropical delight—plus some yogurt for irresistible creaminess!

Perfectly sweet and flavorful, crave-ably thick and creamy, and loaded with green goodness. And, with 3g fiber per serving, it’s a high fiber smoothie your gut will appreciate!

Again, adjust this recipe however you like—use different greens if you prefer, use dairy yogurt for a boost of protein and probiotics, non-dairy yogurt for a vegan smoothie. Whatever suits your lifestyle!

For maximum convenience, I made this green smoothie recipe with frozen kale and frozen pineapple. Frozen produce stores well, and it’s so easy to pull out of the freezer to use when you want it. You can even freeze kale that’s on its way out to use for future smoothies!

No Banana Smoothie Recipes
Print

Clean, Lean & Green Smoothie

Pineapple Kale Smoothie Recipe

Pineapple & Kale Smoothie Recipe

  • Author: Alyssia Sheikh
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving

Ingredients

½ cup frozen kale
½ cup frozen pineapple
½ cup yogurt of choice
¼ cup Sunsweet® Amaz!n™ Prune Juice

Instructions

  • Add all ingredients to a blender and blend until smooth.
  • Serve and enjoy!

Notes

*Nutrition provided below for smoothie made with Greek yogurt.

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 199
  • Sugar: 20g
  • Fat: 2g
  • Carbohydrates: 28g
  • Fiber: 3g
  • Protein: 14g

Sneaky Sunrise Smoothie

Vegetable Smoothie Recipe

Who says you can’t toss veggies into a smoothie? If you struggle to fit veggies into your day, a healthy breakfast smoothie is one of the BEST places to sneak them in. But, if you’re not a fan of greens, try this sneaky sunrise smoothie—it’s hiding an entire red bell pepper, rich in fiber, vitamin C, and antioxidants!

Red bell peppers are actually the most mature bell pepper, with the naturally sweetest, juiciest flavor as well as the highest concentration of nutrients and antioxidants. And, that subtle flavor pairs perfectly with the sweet navel orange and prune juice, all made ultra-creamy with the help of some coconut butter.

Overall, this high fiber smoothie recipe comes in at the top of the pack with a whopping 11g fiber per serving! That’s almost half of the RDI for women, nearly ⅓ of the RDI for men. Sip this smoothie with a smile and make your gut proud!

High Fiber Smoothie Recipes for Constipation
Print

Sneaky Sunrise Smoothie

Orange Smoothie Recipe

Navel Orange & Red Bell Pepper Smoothie Recipe

  • Author: Alyssia Sheikh
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving

Ingredients

1 red bell pepper, stem & seeds removed
1 peeled navel orange
8-10 ice cubes
2 Tbsp Sunsweet® Amaz!n™ Prune Juice
2 Tbsp coconut butter

Instructions

  • Add all ingredients to a blender and blend until smooth.
  • Serve and enjoy!

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 328
  • Sugar: 24g
  • Fat: 18g
  • Carbohydrates: 34g
  • Fiber: 11g
  • Protein: 6g
Print Friendly, PDF & Email