Juicing fruits and vegetables is a popular way to get more nutrients into your diet. When you juice produce, the liquid contains most of the vitamins, minerals and plant chemicals, while the leftover pulp contains most of the fiber.
Some people discard the pulp after juicing, but others choose to consume it for extra fiber and other nutrients. This article explores whether it’s OK to eat the pulp left over from your juicer.
What Is Juicer Pulp?
Juicer pulp is the fibrous, indigestible portion that remains after fruits and vegetables are juiced. It contains the solid plant material that your juicer was unable to fully extract into juice.
The pulp consists mostly of fiber, though some nutrients remain trapped in the cell walls as well. Its exact nutritional makeup depends on the type and portion of the produce used.
For example, pulp from juicing fruits like oranges, grapefruits, apples and strawberries contains mostly soluble and insoluble fiber, as well as small amounts of vitamins, minerals and plant compounds.
Meanwhile, pulp from juicing vegetables like spinach, kale, carrots and beets contains higher amounts of insoluble fiber and remnants of vitamins A, C, K, B vitamins, iron, calcium, magnesium and zinc.
Nutritional Value
Juicer pulp is nutritious, packing a powerful nutritional punch for few calories.
One of its biggest benefits is its fiber content. Juicer pulp contains mostly insoluble fiber from the skins, seeds and tough cell walls of fruits and vegetables. This type of fiber adds bulk to your stool and may reduce constipation.
It also contains smaller amounts of soluble fiber, which dissolves in water to form a gel-like substance. Soluble fiber can help lower cholesterol and blood sugar levels.
In addition to fiber, pulpy residue from juicing is high in vitamins, minerals and beneficial plant compounds like carotenoids and polyphenols.
Research shows that increased intake of foods rich in these nutrients may help prevent various health conditions like heart disease, diabetes, obesity and certain types of cancer.
That said, the exact nutrition profile may vary based on which fruits and vegetables are juiced.
Here is the nutritional value of 3.5 ounces (100 grams) of pulp from juicing fruits and vegetables:
| Calories | 65 |
|---|---|
| Protein | 2 grams |
| Carbs | 15 grams |
| Sugar | 3 grams |
| Fiber | 13 grams |
| Fat | 0.5 grams |
As you can see, pulp is very low in calories, fat and sugar but high in fiber and other nutrients.
Benefits
Here are some of the top benefits of consuming juicer pulp:
Rich in Fiber
Pulp from juicing is an excellent source of fiber, providing both soluble and insoluble forms.
Getting more fiber in your diet has been linked to health benefits like improved regularity, increased weight loss and better gut health.
One study in 2,931 people associated higher intakes of fiber with decreased body weight and fat mass, regardless of calorie intake.
Fiber may also help lower cholesterol levels, regulate blood sugar and even reduce cellular damage that could lead to chronic disease.
Contains Extra Nutrients
Juicer pulp contains extra vitamins, minerals and antioxidants that aren’t extracted fully during the juicing process.
Consuming the pulp allows you to take advantage of these nutrients rather than discarding them.
Vitamins like vitamin C, provitamin A carotenoids, vitamin K and B vitamins are common in produce pulp.
It also contains antioxidants like flavonoids, anthocyanins and proanthocyanidins, which can help neutralize harmful free radicals to reduce inflammation and oxidative stress.
May Promote Satiety
The high fiber content of juicer pulp can help boost satiety by slowing gastric emptying and digestion.
One study found that people who ate an apple enriched with extra fiber reported feeling fuller than those who ate a regular apple.
Thanks to its ability to increase feelings of fullness, eating juicer pulp may help reduce calorie intake and increase weight loss.
Low in Calories
Juicer pulp is very low in calories, packing in extra nutrients for minimal calories per serving.
This makes it a great addition to a healthy, well-rounded diet.
Each half-cup (78-gram) serving contains just 37 calories.
May Reduce Waste
Making use of leftovers can help reduce kitchen waste. Rather than throwing out the pulp, repurposing it eliminates waste and maximizes the nutrients you get from the fruits and veggies you juice.
Downsides
While consuming juicer pulp can benefit health in many ways, there are some downsides to consider as well:
High in Oxalates
Juicer pulp contains oxalates, compounds that bind to calcium to form kidney stones in some instances.
People who form calcium-oxalate kidney stones may want to limit their intake of foods high in oxalates, including certain types of produce pulp.
Could Cause Digestive Issues
For some people, eating large amounts of juicer pulp may cause digestive side effects like gas, bloating or cramping.
This is more likely to occur if you’re not used to consuming much fiber as part of your diet.
Introducing fiber slowly and drinking plenty of water can help prevent adverse effects.
Alters Texture of Recipes
While juicer pulp can be used to add texture, flavor and nutrients to recipes, it also absorbs moisture and alters texture.
This can make the end product more dense. For this reason, it may not be suitable for all recipes.
Not Helpful for Low-Fiber Diets
Some people need to follow a low-fiber diet for health reasons, including those with digestive disorders like diverticulitis, inflammatory bowel disease or recent intestinal surgery.
For these individuals, consuming high-fiber juicer pulp may exacerbate symptoms.
How to Eat It
There are plenty of ways to incorporate leftover pulp into your diet:
Add to Smoothies
One of the simplest ways to use up pulp is by adding it to your morning smoothie. Blend it along with your other smoothie ingredients to boost the fiber and nutrient content.
Mix into Baking
You can also add a bit of juicer pulp to recipes like muffins, breads or energy bars. It works especially well in banana bread, pumpkin bread or zucchini bread.
Make Broth or Stock
Simmering vegetable pulp with water and herbs or bone broth makes an easy,nutrient-dense stock. Strain out the pulp and use the broth to make soups or stews.
Try Vegetable Wraps
For a hearty and healthy lunch or dinner, combine juicer pulp with veggies, beans or meat in a lettuce wrap.
Blend into Burgers
Adding a bit of juicer pulp to veggie or meat-based burgers can help bind ingredients together while pumping up the fiber content.
Make Crackers
Dehydrating juicer pulp and mixing it with seasonings makes tasty crackers. Try combining it with nutritional yeast and spices for a savory treat.
Freeze for Later
Freezing your pulp keeps it fresh so you can use it later. Simply spread it out over a baking sheet and freeze, then transfer it to an airtight container.
Should You Eat It?
Juicer pulp is highly nutritious, packed with important vitamins, minerals, plant compounds and fiber.
Thanks to its impressive nutrient profile, adding pulp to your diet can aid digestion, boost weight loss and improve health.
However, consuming large amounts may cause issues for some people, including those with digestive disorders or kidney stones.
Additionally, its high fiber content can alter the texture and absorption of moisture in some recipes.
Trying a small amount first and drinking plenty of water can help assess tolerance.
Overall, for most people eating juicer pulp can be a healthy way to use up leftovers and reduce food waste.
Conclusion
Juicer pulp is the fiber-rich byproduct of juicing fruits and vegetables. It contains a concentrated dose of nutrients, including fiber, vitamins, minerals and beneficial plant compounds.
Adding pulp to your diet may aid digestion, enhance weight loss and reduce waste. However, it may not be well tolerated by all.
To take advantage of its nutritional value without adverse effects, try integrating it slowly and be sure to drink plenty of water.
Consuming juicer pulp can be a nutritious and sustainable way to get the most out of your fresh produce.
