Sip on This Fibre-Rich Peanut Butter Flaxseed Smoothie | Mental Health Recipes

After hearing expert after expert chime in about how important fiber is, I decided to start tracking my own fiber intake and incorporating more of it. I realized I wasn’t eating as much as I thought I was.

And I realized that I really could be eating better than I was!

The USDA's Dietary Guidelines for Americans varies by calorie intake, age and gender:

• Women under 50: 25 to 28 grams per day
• Men under 50: 31 to 34 grams per day
• Women 51 and older: 22 grams per day
• Men 51 and older: 28 grams per day

And only about 5% of Americans meet the recommended daily fiber intake, largely thanks to a highly processed diet.

This isn’t good news for your gut or your mental health. Fiber is essential for keeping your digestive system running smoothly, but its benefits go far beyond that. 

It also:

• helps regulate blood sugar levels
• supports a healthy gut microbiome
• plays a surprisingly powerful role in mental health

A well-fed gut supports the production of mood-regulating neurotransmitters like serotonin. But when your fiber intake is low, your mood can take a hit. And here lies the power of this Peanut Butter Flaxseed Smoothie.

With this as your breakfast or lunch, you cover about one-third (or more) of your dietary fiber needs. So, let’s take a closer look at how to make this yummy smoothie and why fiber is so important for mental well-being.

A Powerful Fiber Punch

Flaxseeds are undeniably the unsung hero of this smoothie, offering tons more fiber than there would be otherwise.

In fact, if you make any smoothie or oats in the morning, adding a few tablespoons of flaxseeds likely won’t mess with the taste too much, but will add a fiber-y punch!

Plus, peanut butter lovers will flock to this one! With banana and peanut butter, it’s a combo made in heaven. So, let’s dig into all of these ingredients and how they support your mental health.

How This Peanut Butter Flaxseed Smoothie Contributes To a Better Mood

It’s not just about the taste! These ingredients each give something to your mental health and well-being.

Bananas Bring the Natural Sugars for a Natural Energy Lift

You can’t overdo sugar when it comes from fruit.

Bananas offer a natural form of sugar, providing much-needed fuel for your muscles, body, and mind. This, in turn, can prevent energy crashes (like that dreaded afternoon crash), helping you maintain a stable mood throughout your day.

Ground Flaxseeds Contain Healthy Fats & Fiber

All in all, this smoothie has about 9 grams of fiber per serving, which equates to about one-third of your daily needs.

In other words, when you have this smoothie in the morning, you’re doing pretty well on the fiber front. In turn, you look after your gut health. And, as a result, this has a cascading effect on your mood via the gut-brain axis.

Flaxseeds also contain omega-3 fatty acids, particularly alpha-linolenic acid (ALA). In fact, studies suggest that omega-3 fatty acids can help thwart depression and potentially even treat it.

Peanut Butter is Great (In Moderation)

Due to its high fat and calorie content, peanut butter is best enjoyed in moderation, such as once a day.

Peanut butter is rich in niacin (vitamin B3), which supports brain function and may help reduce anxiety. The healthy fats it contains, as well as its protein content, also work to stabilize blood sugar.

This not only prevents energy crashes but also mood crashes, too!

Greek Yogurt Offers Up Probiotics

This creamy addition is packed with probiotics, the beneficial bacteria that support gut health.

Since about 90% of serotonin is produced in the gut, maintaining a healthy gut microbiome is essential for a good mood. Greek yogurt also provides high-quality protein and B vitamins that support the production of neurotransmitters.

Milk Contains Plenty of Vitamins 

Whether you choose dairy or plant-based milk, you’re adding important nutrients like calcium, vitamin D, and B vitamins.

Calcium helps regulate neurotransmitter release, which is important for mood regulation and optimal nervous system functioning.

Additionally, vitamin D deficiency has been linked to mood disorders. Thus, getting enough is important! In fact, many plant-based milks are fortified with these nutrients, making them equally beneficial for mental health.

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