Written by Jennie Norton, MS, RDN, CD, a Registered Dietitian Nutritionist at our Auburn, Puyallup, and Burien Clinics
As a Registered Dietitian with RET Physical Therapy & Healthcare Specialists, I’m always thinking about ways to easily add extra fiber and protein to my meals and snacks. You’ve probably heard the recommendation to eat more fiber, right? The current Dietary Guidelines for Americans suggest 25 grams of fiber per day for women and 34 grams for men. Plant foods like spinach, apples, and broccoli comprise a mix of soluble and insoluble fibers, which have various functions in the human body. Increasing fiber sources in your daily eating routine can help your gut microbiome:
- Keep you healthy.
- Lower your risk of cardiovascular disease.
- Support you with regular bowel movements.
Benefits of Fiber
An easy way to increase your daily fiber is to “boost” your foods with undetectable nutritional powerhouses like chia seeds and ground flaxseed meal. Adding these powerhouses to smoothies, muffin batters, oatmeal, salad dressings, and yogurt are quick food hacks to help support the health of your body.
Chia seeds have 2400 mg of heart-healthy omega-3 fatty acids per tablespoon compared to 2300 mg of omega-3’s in 1 tablespoon of flax seeds, as discussed in Fiber Fueled by Gastroenterologist Will Bulsiewicz, MD, MSCI. Both seeds have soluble fiber, which significantly supports the health and diversity of your gut microbiome. When hydrated, chia seeds swell up to form a viscous gel that can thicken a liquid.
Bananas are a good source of fiber, too, as there are three grams in one medium banana. Keep reading to learn about CBK Smoothies and how they can help you increase your fiber and protein intake.
What is Kefir?
A CBK Smoothie is a blended mix of chia seeds, banana, and kefir. The base of this smoothie is unsweetened, low-fat kefir, a cultured, drinkable yogurt with live and active probiotic bacteria. One cup of plain kefir is low in calories (110 kcal), moderate in vitamin D (3.8 mcg), and high in calcium (390 mg) and protein (10 grams).
How does this smoothie support my health?
Calcium and vitamin D recommendations vary across age groups and among people with different health conditions. According to the Dietary Guidelines for Americans, 30% of men and 60% of women ages 19 or above do not get enough calcium in their diets. More than 90% of people do not consume enough vitamin D. Blending the CBK Smoothie is a quick and easy way to increase your daily fiber, protein, calcium, and vitamin D.
Consulting with a Registered Dietitian Nutritionist to determine your specific nutritional needs can be a helpful approach and an opportunity to learn more tips for supporting your long-term health!
CBK Smoothie Recipe
Nutrition Services Near Seattle, Washington
RET Physical Therapy and Healthcare Specialists offer medical nutrition in-person at select locations and are available virtually to any client. For more information about medical nutrition therapy, please visit our webpage Medical Wellness Therapy & Medical Nutrition Therapy | RET Physical Therapy.
