So, what about the fiber? It’s a question that often gets asked about juicing, and we’re happy to answer it! Before we get into the specifics, let’s first go over exactly what fiber is and the two types of it.
What is fiber?
Fiber is a carbohydrate that makes up the structure of all plant-based foods. The two types are: soluble fiber and insoluble fiber. Although this carbohydrate can’t be absorbed or digested by the body, it helps regulate the body’s use of sugar, keeping hunger and blood sugar in check.
What is soluble fiber?
Soluble fiber dissolves in water when it enters the stomach and intestines. It turns into a gel-like substance, which then slows down digestion; so you’ll be full longer after fiber-rich meals. Soluble fiber also releases few calories when consumed and will lower fat absorption, which helps with weight management. What’s great about juicing is, the majority of the fiber in juice is soluble fiber.
What is insoluble fiber?
Insoluble fiber absorbs fluids and sticks to other materials to form stool. This is why insoluble fiber helps promote healthy bowel movement and regularity. Unlike soluble fiber, insoluble fiber is not a source of calories. It will physically fill up space in your stomach and intestines so you’ll have more of a full sensation. In terms of insoluble fiber and juicing, most of the insoluble fiber is removed, but some amount still remains.
The Benefits of Juice Without Insoluble Fiber
Aside from the many benefits to juicing, there are a few that we favor with the insoluble fiber being removed.
Smoother Texture
If you’re sensitive to texture, then you’ll love that the pulp, also known as insoluble fiber, is removed. You can expect to drink smooth juice with a vibrant flavor.
Consume More
Drinking juice is an easy way to consume more nutrients without getting too full for your next meal. This is because there’s no insoluble fiber to fill up your stomach! Eating a whole plate of fruits and vegetables in one sitting would be difficult to do; but, drinking them would be as simple as gulping down one glass.
Faster Absorption
From the moment you take your first sip, nutrients start flowing through your bloodstream. The nutrients are immediately absorbed as there are no solids to interfere with the process. This means the juice is converted into energy very quickly. Many people love this because they can replace caffeine with juice.
How to Incorporate Insoluble Fiber in Your Diet
You may be wondering how you’ll consume insoluble fiber if it’s extracted with the pulp and fortunately, there are so many ways! The pulp can be reused in smoothies, bread, muffins, soup, desserts and so much more.
If you’re not up for baking and you still want your insoluble fiber intake, one option is to add a spoonful of pulp back to your juice. It’s an easy way to get both types of fiber in one sip.
A second option is to add chia seeds. Chia seeds are full of fiber and are commonly found in juices for that reason.
Now, it’s time for you to get juicing! Enjoy a glass of juice, save the pulp for a hearty recipe, and you’ll be full of fiber in no time.
We encourage speaking to your doctor or practitioner before juicing if you’re pregnant, have minor or major health issues, or have any other concerns.
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