What Drink is High in Fiber? The 2025 Ultimate Guide!

TL;DR

The highest-fiber “drinks” are smoothies made from whole fruits, vegetables, oats, and seeds—because they keep the entire plant (and its fiber) in the cup.

In contrast, fruit juice is low in fiber, so choose blends that include whole fruit, greens, whole grains for fiber (like oats), and seeds (chia, flax). Some plant milks (e.g., soy) also add a little fiber per serving.    

Why smoothies beat juice for fiber

Fiber lives in the edible parts of plants—fruits, vegetables, whole grains, legumes, nuts, and seeds. When you blend the whole food, you keep that fiber; when you juice, most fiber is left behind. That’s why Balanced’s guidance emphasizes whole fruits and limits counting 100% juice in healthy menu patterns.     

Bottom line: for a drink that’s genuinely high in fiber, make it a whole-food smoothie, not a juice. 

What to put in a high-fiber drink (build-your-blend)

• Whole fruit (berries, pears, apples, oranges segments/pulp) + leafy greens (spinach, kale).

• Oats or cooked whole grains (easy fiber boost and creaminess).

• Seeds & nuts (chia, ground flax, walnuts) for fiber + healthy fats.

• Plant milk base (unsweetened); soy milk often provides a few grams of fiber per serving.

Balanced focuses on fiber from whole foods because it delivers a package of vitamins, minerals, and phytonutrients alongside fiber. Fiber “fortified” beverages aren’t equivalent to whole-food fiber in health impact. 

Download our FREE Fiber Rich Meal Guide featuring 30+ high fiber recipes, including delicious, nutrient-dense smoothies!

6 high-fiber drink recipes

*Use ~12–14 oz total liquid (water + plant milk) and ice as you like.

1. Tropical Dragonfruit Smoothie (featured in our Fiber Rich Meal Guide)

   1. 1 ½ cup non-dairy milk, 1 cup frozen dragonfruit, 1/2 cup frozen mango, 1 medium ripe banana, peeled, 1 cup frozen pineapple, 1 ½ scoop protein powder, 1 Tbsp chia seeds.

2. Pear–Spinach Green Blend

   1. Ripe pear (skin on) + handful of spinach + ¼ avocado + squeeze of lemon + water/soy milk. (Whole fruit > juice for fiber.)  

3. Green Mango Smoothie (From Michelle Saletan, Balanced Institutional Support Manager)

   1. 1 cup non-dairy milk, 1/2 cup fresh or frozen blueberries, 2 cups spinach, 1 Tbsp chia seeds, 1 Tbsp ground flaxseed, 1 tsp turmeric powder, 1/4 cup oats, 1 cup frozen mango

4. Drinkable Oatmeal (PB–Banana–Flax) 

   1. Banana + ½ cup rolled oats + 1 Tbsp ground flax + peanut butter + plant milk. (Quick breakfast you can sip.)  

5. Citrus–Chia Refresher 

   1. Orange segments (with pulp) + lime + 1 Tbsp chia + cold water; soak 10 minutes, then blend or shake. (Seeds lift the fiber.)

6. Cocoa–Cherry–White Bean Shake (trust us!) 

   1. Frozen cherries + ¼–½ cup cooked white beans + cocoa + vanilla + plant milk. Beans add creaminess and fiber with a neutral taste—great in chocolate blends.

Drinks that aren’t high in fiber

• 100% fruit juice (even fresh-pressed) → minimal fiber compared to whole fruit. Prioritize whole fruit or blends that include pulp.

• Sugar-sweetened beverages → lots of sugar, no fiber; Balanced guidelines limit these in healthy environments.

• Fiber-fortified drinks/powders → may help in a pinch, but Balanced recommends getting fiber primarily from whole foods for broader health benefits.

  
  

What about coffee?

Coffee isn’t “high-fiber,” but it does have a little. An 8-oz cup of brewed coffee provides roughly 1.1–1.8 g of soluble fiber (varies by brew method); a 12-oz cup lands ~1.7–2.7 g. Nice bonus—not a primary source 

If you enjoy it and tolerate caffeine, yes—just don’t rely on coffee to “close the fiber gap.”

Pair it with whole-food fiber (fruit, oats, nuts/seeds) at breakfast, or splash in plant milks that actually contribute some fiber: unsweetened oat milk ~2 g/cup and many soy milks ~1–3 g/cup (check labels; brands vary). 

Generally speaking, I encourage shifting toward foods (and beverages) naturally high in fiber and reducing options with little to no fiber. Coffee has a little fiber, not a lot.

For a truly high-fiber drink, blend whole fruits/veg with add-ins like oats, chia, or flax; skip juice and most novelty drinks if fiber is the goal.  

What about “novelty” drinks?

• Fruit juice: minimal to no fiber; prioritize whole fruit or blends that use the whole fruit. 

• Kombucha: typically 0 g fiber per serving. 

• Coconut Water: likely 0 g fiber per serving.

• Bubble tea/boba: usually 0 g fiber (and often high in sugar). 

• Fiber-fortified drinks/powders: can add grams on paper, but you should just get fiber primarily from whole foods (fruits, vegetables, legumes, whole grains) because the health benefits aren’t equivalent. 

Add-ins that instantly raise fiber

• Chia seeds (soak or blend; big boost)

• Ground flaxseed (disappears into drinks)

• Rolled oats or cooked barley/quinoa (extra body + fiber)

• Psyllium husk aka Metamusil (¼–½ tsp in smoothies; increase slowly and hydrate well)

• Avocado (adds creamy texture + fiber)

  
  

Pro tip: Build your drink with a whole-food base first (fruit/veg/grains/seeds), then layer flavors. If your goal is fiber, blending beats juicing because you keep the pulp.

What about Metamucil? 

Metamucil (psyllium) can help you get more fiber, especially for regularity but whole-food fiber should still be your foundation. Psyliium is a gel-forming soluble fiber that can also lower LDL (“bad”) cholesterol and modestly improve blood sugar control.

Why do people use Psyllium?

Psyllium (like Metamucil) is just a type of soluble fiber you mix with water. People use it mostly to stay regular because it soaks up water, bulks and softens stool, and helps you go. Taken daily, it can also give a small boost to heart health by nudging down “bad” (LDL) cholesterol, and it may slightly improve blood sugar numbers over time, especially when you’re getting around 10 grams a day and eating an overall healthy diet.

To use it smartly, start with a small amount and work up so your stomach can adjust, and always drink a full glass of water with each dose. Use it with plenty of water and separate from medicines by ~2 hours. Choose sugar-free versions if you’re watching added sugars. Don’t take it dry! There’s a choking risk, and skip it if you have trouble swallowing or a bowel blockage. If you’re on fluid limits, have significant GI issues, or take several meds, check with your clinician first.

Where Metamucil fits with “fiber drinks”

Metamucil is a supplement you drink and is useful as a bridge, but for everyday health wins (vitamins, minerals, polyphenols, overall diet quality), emphasize whole-food fiber drinks like smoothies that keep the whole fruit/veg, oats, beans, chia/flax, etc. front and cent.

Use psyllium in addition to, not instead of, fiber-rich meals!

The Breakdown: Metamucil vs. Whole-Fruit Smoothie vs. Juice (for Fiber)

Feature	Metamucil (psyllium drink)	Whole-fruit smoothie (blended)	Fruit juice (pressed/centrifugal)
Fiber per serving	≈ 3–6 g soluble fiber per labeled serving (varies by product; check label).	≈ 6–15+ g depending on ingredients (fruit/veg + oats/chia/flax/beans can push it higher).	≈0–1 g (most fiber removed with pulp).
Type of fiber	Soluble, gel-forming (viscous).	Mix of soluble + insoluble from whole plants.	Minimal.
Other nutrients	Minimal beyond fiber.	Vitamins, minerals, antioxidants, phytonutrients; optional protein if you add soy/yogurt/nut butter.	Some vitamins & phytonutrients, but lacks fiber and many whole-food components.
Satiety / fullness	Moderate (viscosity helps).	High (fiber + volume + intact matrix).	Low (liquid sugar, little fiber).
Blood sugar impact	Can blunt spikes when taken with meals.	Generally gentler than juice; best when balanced with protein/fats (e.g., soy milk, nuts, seeds).	Can spike blood sugar, even when 100% juice.
Cholesterol support	Consistent use can modestly lower LDL (as part of a healthy diet).	Fiber-rich patterns support healthy lipids over time.	No fiber → no fiber-mediated LDL benefit.
Additives / sugars	Some versions contain sugars/sweeteners/flavors; sugar-free options exist.	You control ingredients; easy to keep no added sugar.	May include added sugar; even 100% juice is high in natural sugars.
Convenience	Very high—stir and drink.	Medium—needs blender & quick prep.	Very high—open and drink.
Cost (approx.)	Low–moderate per serving.	Varies by produce and add-ins.	Varies; store-bought often moderate–high.
Best use case	Bridge for regularity or to “top up” fiber when diet falls short.	Everyday high-fiber meal/snack that delivers broad nutrition.	Occasional small serving if desired; not for fiber goals.
Watch-outs	Take with plenty of water; separate from meds by ~2 hours; start low/go slow.	Mind portion size; avoid adding sugars/syrups; chew if large volumes bother digestion.	Low satiety, dental and glycemic concerns; easy to over-drink.

What about OLIPOP or Poppi, prebiotic "fiber sodas"?

Short version: prebiotic “fiber sodas” can help a little, but they’re not a replacement for whole-food fiber. Most cans give you ~2–9 g of fiber, depending on the brand and flavor.

For example, OLIPOP lists ~9 g fiber per 12-oz can, while many Poppi flavors land around ~2–3 g. That’s a nice bump, but still only a slice of the 25–38 g most adults should aim for daily.

If you like them, here’s how to choose wisely:

• Prioritize fiber per can. If you’re buying for fiber, look for the higher-fiber options (closer to ~9 g).

• Watch added sugar. Many flavors have ~1–5 g added sugar—small, but it counts toward the American Heart Association’s daily limits (≤25 g for most women; ≤36 g for most men).

• Know your gut. The fiber is usually inulin/cassava-root–type prebiotics. Some people feel fine; others get gas/bloating, especially at higher doses. Start with one can and see how you do.

Bottom line: Fiber sodas can be a tasty assist, especially if they help you cut back on regular soda, but you’ll move the needle more (and get extra vitamins/minerals) by leaning on whole-food sources: fruit-and-veg smoothies (with the pulp), oats, beans, nuts, seeds, and whole grains. Use fiber sodas as a bonus, not your main plan.

Quick choosing guide

• Want the most fiber + nutrients in a “drink”? 

  • Pick a whole-fruit/veg smoothie and add oats, chia, or flax.

• Need a simple fiber bump? 

  • Psyllium can help, but remember to hydrate well and keep whole-food fiber as your foundation.

• Chasing fiber from juice? 

  • Not the best route! You should blend the whole fruit instead, or just eat the fruit directly.

    
    

Why focus on fiber at all?

Most people fall short on fiber, yet fiber-rich whole foods support gut and heart health, improve cholesterol and blood sugar control, and help with healthy weight management.   

If you want a handy cheat-sheet, grab Balanced’s free Fiber-Rich Foods List and planner to make fiber-forward eating (and drinking!) simple.   

Download our Fiber Rich Meal Guide to get 30+ delicious chef-approved recipes for a fiber boost, every meal!