Cinnamon Prune Matcha Fiber Smoothie
This cinnamon-warm, gently sweet smoothie is designed for GLP-1 users dealing with constipation, providing soluble and insoluble fiber plus hydration in a small, easy-to-tolerate portion. Plant-based protein powder and magnesium-rich prunes support regularity without heavy fats or strong odors that can feel unpleasant on GLP-1 medications.
Ingredients
- 300 ml unsweetened soy milk — chilled
- 40 g plain plant-based protein powder — unflavoured or lightly flavored, low-sugar
- 50 g pitted prunes — roughly chopped
- 60 g cooked brown rice — fully cooled, soft
- 8 g ground flaxseed — freshly ground if possible
- 1.5 g ground cinnamon — ground
- 1 g matcha powder — sifted optional
- 100 g ice cubes — optional for thicker, colder smoothie optional
Instructions
- Add the chilled soy milk to a blender jug first to help the powders blend smoothly.
- Sprinkle in the plant-based protein powder, ground flaxseed, ground cinnamon, and matcha powder (if using), making sure there are no large clumps.
- Add the chopped prunes and cooled, soft cooked brown rice to the blender, then top with ice cubes if you prefer a colder, thicker texture.
- Blend on low speed for 20–30 seconds to incorporate, then increase to high and blend for 45–60 seconds until completely smooth and creamy, adding a splash of extra soy milk (10–20 ml) if needed for easier blending.
- Taste and, if desired, add 10–20 ml more soy milk to thin, then blend briefly again; the final texture should be sippable but not heavy, to stay gentle on a GLP-1–slowed stomach.
- Pour into two small glasses and drink slowly, ideally over 10–15 minutes, to give your gut time to handle the fiber comfortably.
Tips for GLP-1 users
If your gut is very sensitive or you are early in your GLP-1 dose escalation, start with half the flaxseed and prunes for the first few servings, then gradually increase as your bowels adjust to the extra fiber.
Use fully cooled, very soft cooked brown rice—slightly overcooked is fine—as this keeps the smoothie easy to digest while still adding gentle fiber to support regular digestion.
Drink an extra small glass of water (100–150 ml) within 30–60 minutes after this smoothie to help the fiber and prunes work effectively without causing extra bloating.
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