Does Fruit Lose Fiber When Used in a Smoothie?

Fruit smoothies are fast, simple to make and filling, and they don't require any special equipment. If you've got a blender, you can make a smoothie. Best of all, smoothies use the whole fruit, which leaves the fiber intact. Use a variety of different fruits when making smoothies for the most nutrition.

Benefits of Fiber

Fiber, found naturally in plant foods, such as fruits, vegetables and whole grains, helps fill you up so you're less likely to overeat. Fiber also may reduce cholesterol, stabilize blood sugar and reduce the risk of some types of cancer, according to nutritionist Joy Bauer, author of "Food Cures." Aim to eat at least 25 grams of fiber daily, preferably from whole foods rather than supplements.

Fiber in Smoothies

Fruit blended into smoothies doesn't lose its fiber because you're using the whole fruit, rather than extracting just the juice; however, removing the peels does remove some of the fiber. For extra fiber and nutrition, add some leafy green vegetables, such as baby spinach or kale, along with a spoonful of chia seeds.

Top Fiber Choices

All fruits contain fiber, especially the peels, but some fruit contains more fiber than others. Try adding apples, blackberries, pears, apricots, cantaloupe, strawberries, bananas, peaches or raspberries to your smoothie for the most fiber, Bauer suggests. Don't forget avocados, often used as a vegetable but technically a fruit. Avocados are high in fiber and healthy monounsaturated fats, and they also add creaminess to smoothies.

Moderate Portions

Fruit is a fiber-rich addition to a smoothie, but that doesn't mean you should go overboard. Fruit is high in natural sugars, and adding fruit juice to a smoothie means even more sugar and calories. One fruit smoothie can contain 400 calories or more, depending on the ingredients. Combine a moderate smoothie serving -- 8 ounces or less -- with other foods, such as whole grain cereal, roasted vegetables or a poached egg for a healthy, fiber-rich breakfast or lunch.