3 Easy Ways to Make Your Smoothie More Filling

1. Pack in Protein

If your stomach rumbles an hour or two after drinking a smoothie for breakfast, adding more protein might be enough to cure the problem.

To put it simply, protein is more effective in reducing feelings of hunger than fat or carbohydrates, according to studies.

Protein reduces levels of ghrelin (the hunger hormone) while increasing peptide YY (a hormone that makes you feel full).

Of course, you can go out and buy an expensive protein powder, but you may already have some great protein sources in your kitchen.

For example, nut-based butters not only have protein, but also healthy fats to keep you satiated for several hours.

Furthermore, another protein-rich ingredient that adds a lovely smooth texture to smoothies is Greek yoghurt or cottage cheese.

While full-fat and low-fat Greek yoghurts provide between 10 and 20g of protein per cup, the more fat, the creamier, more luscious results—not to mention a fulfilling milk taste.

Finally, those dark leafy greens that have been sitting in your refrigerator all week are a hidden source of extra protein and make a great addition to your morning smoothie; a two-cup serving supplies roughly 3g protein and 2g dietary fibre.

2. Fibre is Key

If you're looking for fullness, fibre is essential - fibre foods tend to make us feel fuller longer because they digest more slowly.

Fortunately, you almost certainly have excellent fibre sources in your home. For example, a cup of old-fashioned rolled oats has around 5g of fibre per serving - either throw them into your smoothie raw, or soak them in water overnight for a smoother texture.

To go one step further, soak them in almond or coconut milk for added depth.

Secondly, if you're looking for a way to add sweetness to your smoothies without adding refined sugar, try fruits instead.

They'll assist with two problems: a rise in blood sugar and an afternoon slump.

Do you have any apples on your counter right now? They double duty in smoothies by providing fibre and natural sweetness, and adding a chopped apple adds up to 5g of fibre—just be sure to leave the skin on.

Or, toss in a few pitted dates, which contains 7g of fibre per serving and is extremely sweet, so you won't have to add honey or other sweeteners later.

3. Don't Fear Fat

Some people are hesitant to add fat in their smoothies, but while fibre and protein help you get full, healthy fats help you stay full.

Adding avocado, nut butters or seeds to your smoothie is an easy way to up the healthy fat content.

Doing so will help you stay fuller for longer, and give you sustained energy throughout the morning.

Plus, fat is a great way to add creaminess and flavour to your smoothie.

In addition, nuts and seeds are a triple threat: packed with fibre, protein and fat you need to feel satisfied.

In particular, chia seeds have 11g of fibre, 4g of protein and 9g of fat per ounce.

Simply, soak them in water or milk for at least 15 minutes before adding to the blender; this will make them gel-like and easier to digest.

Finally, flax seeds, hulled hemp hearts, pistachios, and coconut milk are also great additions, as well as unsweetened canned coconut milk which brings a silky component.

And, if you're searching for even more luscious results, try unsweetened coconut cream instead.

Finishing Thoughts

I know, it’s a lot to think about.

But if you want to avoid those mid-morning stomach growls, you have to treat your breakfast smoothie as you’d treat any well-rounded breakfast - even though you’re sipping it through a straw.

Want to know more? Get in touch today.

Check our disposable smoothie cups here in the meantime.