Juicing has become an increasingly popular way for people to increase their intake of fruits and vegetables. By extracting the liquid from fresh produce, juicing condenses the nutrients while removing the fiber. This allows for easy absorption of vitamins and minerals. However, the removal of fiber from your diet through juicing can have consequences.
What is juicing?
Juicing involves using a juicer appliance to separate the liquid parts of fruits and vegetables from the solid fiber parts. The resulting juice contains most of the vitamins, minerals, and plant chemicals from the produce used. However, the fibrous pulp is left behind.
Juicing makes it easy to consume a large quantity of produce quickly. For example, it may take you 20 minutes to eat 2 apples with the skin and fiber intact. But you can drink the juice from 2 apples in under 5 minutes. Drinking produce in liquid form allows faster absorption of nutrients.
Why fiber is removed during juicing
Fiber is a type of carbohydrate that the human digestive system cannot break down. It passes through the stomach and small intestine undigested. The juices extracted from produce contain mainly water and sugars, with some vitamins and minerals. Fiber molecules are too large to be extracted by a juicer.
There are two main types of fiber:
- Soluble fiber – dissolves in water to form a gel-like material. Found in oats, peas, beans, apples, carrots, etc.
- Insoluble fiber – does not dissolve in water. Found in wheat bran, vegetables, whole grains.
Both soluble and insoluble fibers are left behind when making juice. The mesh filters and high-speed extraction used in juicers isolate the liquid parts of produce, leaving the fibers behind in the pulp.
Consequences of missing out on fiber
Fiber is an important part of a healthy diet. Eliminating fiber from your diet through juicing can lead to the following issues:
Digestive problems
Fiber helps move food through the digestive tract and promotes regular bowel movements. Without adequate fiber, you may experience:
- Constipation
- Bloating and gas
- Abdominal pain
- Hemorrhoids
- Diverticulitis
Soluble fiber soaks up water in the digestive tract to form a gel-like stool that is easier to pass. Insoluble fiber adds bulk and aids in keeping waste moving.
Increased cholesterol levels
Soluble fiber binds to cholesterol in the digestive tract and removes it from the body. Without enough soluble fiber, more cholesterol can be absorbed into the bloodstream. High cholesterol increases risk for heart disease and stroke.
Higher blood sugar levels
Fiber slows the absorption of sugar from food into the bloodstream. This helps prevent blood sugar spikes after meals. Eliminating fiber can lead to poor blood sugar control, especially for those with diabetes.
Decreased gut health
Fiber feeds the beneficial bacteria in your intestines. This helps maintain a healthy gut microbiome. Without fiber, populations of good bacteria may decline, allowing harmful bacteria to proliferate.
Increased hunger and calorie intake
High-fiber foods tend to be more filling. Removing fiber can leave you feeling hungrier after meals. This may lead to overeating and taking in too many calories overall.
Nutrient deficiencies
Though juicing helps increase intake of some nutrients like vitamin C and potassium, the lack of fiber can impair absorption of other key nutrients:
- Calcium – Fiber hinders absorption of calcium. The elimination of fiber may allow more calcium to be absorbed from the juices.
- Iron – Fiber can bind with iron, making it less bioavailable. Iron absorption may improve with the removal of fiber.
- Magnesium – Absorption of magnesium may decrease without adequate fiber.
- Zinc – Higher intakes of fiber can inhibit zinc absorption. Juices without fiber may increase zinc levels.
Tips for increasing fiber on a juicing diet
To counteract the lack of fiber from juicing, consider these tips:
Eat whole fruits and vegetables
Enjoy fresh, whole produce in addition to juicing. This ensures you get adequate amounts of fiber. aim for at least 2-3 servings of fruits and 3-5 servings of vegetables each day.
Add pulp back into juice
Save the pulp after juicing and add some back into your glass of juice. Start with small amounts at first to avoid digestive issues from added fiber.
Use high-fiber produce for juicing
Choose produce with skin and seeds, which will add some fiber to your juice. Some examples include:
- Apples
- Pears
- Carrots
- Tomatoes
- Kiwi
- Berries
- Grapes
- Oranges
- Peaches
- Plums
Add chia seeds or flaxseeds
Stir in 1-2 teaspoons of chia seeds or ground flaxseeds to your juice. They are rich sources of soluble and insoluble fiber.
Include high-fiber ingredients in smoothies
Make smoothies with whole fruits and leafy greens to increase your fiber intake. You can also add hemp seeds, oats, bran or psyllium husk.
Take fiber supplements
If diet adjustments are not enough, consider taking a daily fiber supplement. Psyllium, methylcellulose or wheat dextrin supplements can provide 5-10 grams of additional fiber.
Sample 1-day juicing menu with fiber
Here is an example of how to get fiber into your diet while juicing:
| Meal | Foods | Fiber (g) |
|---|---|---|
| Breakfast | 1 cup oatmeal | 4 |
| Snack | 1 medium apple | 4 |
| Lunch | Mixed greens salad with chickpeas and avocado | 10 |
| Juice | Beet, carrot, apple juice with 1 tsp chia seeds | 5 |
| Dinner | Quinoa stir fry with vegetables | 6 |
| Snack | 1 pear with 1/4 cup almonds | 5 |
| Total | 34g |
The bottom line
Juicing can help increase your fruit and vegetable intake, but eliminates fiber from produce. To prevent digestive issues, high cholesterol, blood sugar spikes, and other problems, be sure to include fiber from whole fruits and veggies, pulp, seeds, greens, and supplements.
With some small diet modifications, you can enjoy the convenience of juicing while still getting enough fiber. Aim for 25-30 grams of fiber per day minimum.
