From cookies and cakes to candy canes and chocolates, sugar can seem unavoidable over the holidays. Boosting your fiber intake is a fantastic way to help keep your blood sugar in check.

A fiber-filled morning shake helps you stay focused, alert, feeling full and satisfied until lunchtime.

Today’s NEW Berry Vitality Fiber Shake recipe is packed with fiber-rich ingredients, including chia seeds, avocado, blackberries, and oats. 

Berry Vitality Fiber Shake

• 1/4 cup rolled oats (steel cut soaked overnight or quick-cook) 
• 1 tablespoon chia seeds
• 1/4 avocado, peeled and pitted
• 1/2 cup blackberries (fresh or frozen)
• 1 scoop vanilla or unflavored protein powder
• 1 cup unsweetened almond milk 
• 1 tablespoon honey or maple syrup (optional, for sweetness)
• Ice cubes (optional)
• Blend together and enjoy!

The two categories of fiber – soluble and insoluble – are easily confused.

Soluble fiber is the kind that binds to water, forming a gummy gel in your gastrointestinal system, so not only does it help you to feel full, but it helps stabilize your blood sugar so you can avoid the post-meal “crash.”

And remember, that crash doesn’t just sap your energy – it can also lead to weight gain.

Insoluble fiber, on the other hand, refers to the “roughage” that sweeps foods through your system. This category includes most whole grains, fruits, veggies and bran cereals.

The bottom line on reaping the benefits of these two digestive dreams-come-true: You want to get plenty of both in your diet.

One of the best things about fiber and dieting is that it’s almost counterintuitive: In many ways, the more you eat, the better.

Fiber can actually help you feel fuller longer.

Today’s NEW Berry Vitality Fiber Shake is insurance that you’re less likely to overindulge by reaching for a sugary snack.