The Weird, Gut-Healing Ingredient This Nutritionist Puts In Her Smoothies Daily

There are two types of fiber: insoluble and soluble. Insoluble fiber1 is known commonly as "roughage," and you can find it in veggies and whole grains. Due to its dense matter, it can't be broken down in the gut. Therefore, it continues on its path, relieving constipation and helping with regularity. Soluble fiber1, which you can find in nuts, seeds, lentils, and some veggies and fruits, binds to cholesterol and sugar, slowing their absorption into the blood. Even more exciting is its ability to help boost "good" bacteria in the gut, making it a perfect prebiotic to help keep your microbiome thriving. Both are important to consume regularly.

Neutral in taste, acacia fiber can be easily added to a smoothie, soup, or dressing without altering the taste or texture (unlike psyllium husk, a more commonly used fiber supplement with a sawdust-like texture). I love adding acacia powder to a smoothie with raw cacao, nut butter, and cinnamon, or to homemade salad dressings to give my veggies an extra boost of fiber. You can find acacia fiber at your local health food market or purchase it online. Look for a brand that's GMO-free and organic.

When incorporating fibrous foods into your diet, one might experience gas and bloating. However, acacia fiber has a very gentle effect on the stomach because of its slow fermentation rate in the gut4.

Constipation can be very uncomfortable and prevent your body from expelling toxins. By adding acacia fiber to your morning smoothie, you are getting an extra boost of soluble fiber. This aids in cleansing your body naturally,5 as opposed to opting for aggressive, irritating laxatives. The beneficial prebiotics6 inulin and oligofructose, found in soluble fiber, produce gases that fertilize the healthy bacteria that live in the lower gut. When consumed with insoluble fibers that are found in many morning smoothies—like kale, flax, or raspberries—you create the perfect cocktail of ingredients to keep your body feeling vibrant.

IBS sufferers often experience bloating, gas, and painful cramps. In a 2012 study7 conducted in South Korea, a total of 130 patients were recruited to test the therapeutic abilities of acacia fiber and yogurt. The researchers found that, after eight weeks, participants experienced fewer IBS symptoms simply by adding this gentle fiber to their diet.

Acacia fiber is a source of soluble fiber. Soluble fibers make people feel full, which helps keep them from overeating and gaining weight. According to a 2015 study2, "[H]igh levels of dietary fiber consumption is associated with a 30 percent reduction in the risk of gaining weight or developing obesity.” That's why it's better to eat a meal rich in fiber rather than drink a cold-pressed juice, which lacks fiber—that fiber helps keep you feeling fuller longer and provides sustained energy.

You can make a perfect smoothie every time, no recipe necessary. Here's how.