Does Blending Fruit Affect Its Fiber? What to Know About the Nutrients in Your Smoothie

It's not always easy to eat enough servings of fruit each day. Most adults in the U.S. don't get the daily recommended amount. But this is where smoothies come in. Blending fruit into smoothies can be a convenient (and delicious) way to consume fruit.

So you may wonder whether blending fruit destroys the fiber and other nutrients in fruit. Here's what you need to know about blending fruit.

Does blending fruit destroy the fiber?

No. Blending fruit doesn't destroy the fiber it contains. The fiber from fruit provides the same health benefits whether it's blended or not.

The fiber in fruit comes from its flesh and skin. When fruit is blended, its flesh (and sometimes its skin) is blended along with its naturally occurring juice. This preserves the fiber.

The only difference between the fiber in whole and blended fruit is that fiber in blended fruit is broken into smaller pieces. It's possible that breaking down the fiber in fruit might even make it more available for the body to use, and more effective on the gut.

In contrast, juicing does remove the fiber from fruit. During juicing, the fruit's flesh is separated from its juice. This process removes the fiber-containing part of the fruit. This is why juice typically contains no fiber.

Does blending affect other nutrients in fruit?

Blending fruit doesn't significantly impact its other nutrients, either. This goes for vitamins, minerals, and other plant compounds like antioxidants. The nutrient content of just-blended fruit is very similar to the nutrient content of whole fruit.

The slight difference in nutrient content between blended fruit and whole fruit is caused by oxidation. This is when fruit's flesh is exposed to the oxygen in air. If you've ever wondered why your apple slices turn brown after sitting out for a while, it's because of oxidation. And if you've ever tried to save your smoothie for later only to notice it's turned a not-so-appealing color, that's also oxidation at work.

Over time, oxidation causes minor nutrient loss. The longer fruit is exposed to air, the more antioxidants it will slowly lose. So, if you want the most nutrient-dense product, consume your blended (or sliced) fruit sooner rather than later. Plus, it will probably taste (and look) better.

Tips for blending fruit

Many factors can affect the nutritional value of a smoothie. Here are five tips for creating a nutrient-dense smoothie.

1. Choose a nutritious liquid base

The type of liquid you choose comes down to your personal preference. The liquid is what helps bind all the ingredients together when blending. So some liquids may work better than others.

Fortified unsweetened plant-based milks like almond or oat milk contain added nutrients like calcium and vitamin D. Cow's milk is another great option since it's naturally high in minerals, such as potassium and calcium.

Pure 100% juice can also work, and will provide a variety of vitamins and minerals. Just try to choose juice without added sugars. Also keep in mind that using juice will increase the total carbohydrate count of your smoothie compared to using milks. This may be important to note if you have diabetes, heart disease, or need to pay attention to your carbohydrate intake for other health reasons.

2. Use frozen fruit

Both fresh and frozen fruit provide a great source of nutrients for a smoothie. But frozen fruit will make a colder smoothie with a thicker texture. You can freeze fruit yourself, or purchase packaged frozen fruit. But you may want to skip the canned fruit. Many types contain added sugar that can take away from the nutritional value.

If you're watching your blood sugar, choose low glycemic fruits like strawberries, peaches, and blackberries. These fruits won't raise your blood glucose as much as higher glycemic fruits - like pineapple or overly ripe bananas - will.

3. Add heart-healthy fat

Unsaturated fats are heart-healthy fats. Adding them to your smoothie can boost both flavor and nutrients. Avocado and nut butters are examples of unsaturated fats rich in nutrients like potassium and vitamin E. They also provide additional fiber and antioxidants.

What's more, adding a heart-healthy fat to your smoothie may help you feel full for longer after drinking it. Adding fat may also help stabilize blood sugar.

4. Include lean protein

Like fat, protein can help stabilize the body's blood sugar response. And because protein helps slow down the rate at which food leaves your stomach, it also helps you feel full.

Protein may also be useful to include in a postexercise smoothie since it can help with muscle recovery and repair.

Examples of lean proteins that work well in smoothies include:

• Unsweetened soy milk

• Plain Greek yogurt

• Protein powder

Note that some foods are both a protein source and a fat source. Full-fat Greek yogurt is an example of a food that provides protein and healthy fat. Nut butter is another.

5. Experiment with spices and powders

There are many add-ins you can toss into a smoothie to boost its nutrient density even more:

• Spices, such as turmeric, cinnamon, and ginger, which provide antioxidants and other healthful plant compounds

• Matcha green tea powder, which provides a type of polyphenols calledcatechins

• Powdered greens, which are freeze-dried leafy greens and cruciferous vegetables finely ground into a powder form (choose brands that have been third-party tested)

What's the best way to add more fiber to your smoothies?

Many fruits are naturally high in fiber. But you may be interested in adding additional fiber to your smoothies to help you meet the recommended daily amount, or to help support a health condition.

Here are five ideas for adding more fiber to your smoothies:

• Include more than one type of fruit. Different fruits contain different amounts of fiber. As an example, one medium banana provides about 3 g of fiber. One cup of raspberries provides almost triple that amount of fiber. So, including more than one type of fruit in your smoothies can help increase the fiber content.

• Throw in some veggies. Fruit isn't the only type of smoothie-worthy produce. Vegetables like leafy greens, cauliflower, and zucchini all have a mild flavor. You can throw in a handful or two (either fresh or frozen) without affecting a smoothie's flavor too much.

• Add in nuts and/or seeds. Nuts are an excellent source of fiber and other essential nutrients like antioxidants. While you can add whole nuts to a smoothie, using nut butters may offer a better texture. A 2 tbsp serving of almond butter has more than 3 g of fiber. The same amount of chia seeds has 6 g of fiber.

• Try oat milk. Most milks don't provide fiber, but an exception is oat milk. A 1 cup serving of oat milk offers about 2 g of fiber.

• Try protein powders. Some protein powders contain a small amount of fiber, depending on the type you choose.