Is the pulp leftover from juicing good for you?
Juicing fruits and vegetables has become an increasingly 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 the insoluble fiber.
Some people believe the pulp should be discarded because it contains less nutrition. However, others argue the fiber in the pulp provides important benefits as well.
This article reviews the nutritional value of juicing pulp and whether it’s worth including in your diet.
Nutrition in Juice Pulp
Though the majority of vitamins, minerals and antioxidants are found in the juice itself, pulp still contains a small amount of micronutrients.
An analysis of pulp from carrots, kale, apples, beetroot, celery and ginger found it contains minor amounts of vitamins A, C, E, K, B6, thiamine and niacin, as well as carotenoids, flavonoids and other antioxidants.
Juice pulp also contains trace amounts of minerals like calcium, copper, iron, magnesium, phosphorus, potassium and zinc.
Overall, since pulp contains less liquid, it provides a lower concentration of vitamins and minerals than the juice.
Fiber Content
The main nutritional benefit of juice pulp is its fiber content. Fiber has many health benefits — it promotes gut health, reduces disease risk, enhances weight loss and regulates blood sugar levels.
Dietary guidelines recommend 25 grams of fiber per day for women and 38 grams for men. However, most people only get 15 grams per day.
Fiber is concentrated in the pulp during juicing. For example, a 6-ounce (177-ml) glass of carrot juice contains around 1.5 grams of fiber, whereas 6 ounces (177 grams) of carrot pulp contains 5 grams.
Therefore, adding pulp back into your juice or smoothie boosts its fiber content. This may help you meet your daily fiber needs.
Juice pulp from fruits and non-starchy vegetables is high in soluble fiber, the type that dissolves in water to form a gel-like material. It helps slow digestion and promotes satiety.
One study found that consuming 24 grams of soluble fiber per day for 3 weeks reduced hunger hormones and increased feelings of fullness.
Other research shows that soluble fiber may reduce spikes in blood sugar levels after eating, which helps manage diabetes.
The insoluble fiber in juice pulp acts as a bulking agent and speeds the passage of food through your digestive tract. This type of fiber is linked to a lower risk of diabetes and reduced constipation.
Should You Consume or Waste Pulp?
Some people prefer not to eat juice pulp, citing its texture or taste. However, there are many ways to include it as part of a healthy diet:
- Add it to smoothies for extra fiber.
- Include it in crackers, cookies, bread or muffins when baking.
- Mix it into soups, stews or sauces for added thickness.
- Add it to oatmeal or yogurt.
- Dehydrate it to make fiber supplements.
- Compost it to enrich soil.
If you find the texture unpleasant, try blending the pulp back into juices. Or you can strain out larger pieces of fiber after blending.
You may also consider taking a fiber supplement like psyllium husk, flaxseed or wheat bran to boost your intake.
Pulp From Juice Cleanses
Juice cleanses involve consuming only juice for a few days to remove toxins or lose weight quickly. Most cleanses use fruit and vegetable juices.
You’ll miss out on fiber during a juice cleanse since pulp is often discarded. For example, a six-juice-per-day cleanse may provide only 3–10 grams of fiber.
Lack of fiber can contribute to issues like constipation, cramps or diarrhea during or after cleansing.
To get the benefits of fiber during a cleanse, consider:
- Adding small amounts of pulp back into juice.
- Taking a fiber supplement like psyllium or wheat bran.
- Transitioning slowly by including smoothies for the first and last day.
- Consuming high fiber foods after cleansing like fruits, vegetables, beans, grains and nuts.
Potential Downsides of Juice Pulp
Despite its fiber content, several cons are associated with consuming juice pulp:
- Oxalates: If you are prone to kidney stones, excessive oxalate intake from juice pulp may be a concern. Oxalates bind to calcium and increase stone risk.
- Pesticides: Non-organic peels and skins may contain higher pesticide residues.
- FODMAPs: Components like fructans in onion, garlic and wheat pulp may trigger issues in people with irritable bowel syndrome (IBS).
- Texture: Some dislike the gritty, chewy texture of pulp.
You can reduce these risks by peeling non-organic produce, choosing low-oxalate fruits and vegetables, straining pulp and managing portion sizes.
Which Juices Produce the Most Pulp?
Fruits and vegetables with edible skins and seeds generate the most pulp when juiced. Here are some top sources:
| Fruit | Pulp Per Cup of Fruit |
|---|---|
| Apples | 1–2 cups |
| Berries | 1/2 –1 cup |
| Melons | 1–2 cups |
| Oranges | 1–1 1/2 cups |
| Pears | 1–2 cups |
| Pineapple | 1–2 cups |
| Vegetable | Pulp Per Cup of Vegetable |
|---|---|
| Beets | 1/2 –1 cup |
| Broccoli | 1/2 cup |
| Carrots | 1/2–1 cup |
| Celery | 1/2–3/4 cup |
| Spinach | 1/4 cup |
| Tomatoes | 3/4–1 cup |
Is Juice Pulp Worth Including?
Though juice pulp contains fewer vitamins and minerals than the juice itself, it’s still nutritious.
It’s high in insoluble and soluble fiber, which provide many health benefits. Adding it back into your juices and smoothies or using it when cooking or baking can significantly boost your fiber intake.
However, those with kidney issues, IBS, texture preferences or using pulp from non-organic produce may want to avoid it.
For most people, pulp is a low-calorie, nutrient-dense ingredient that can be easily utilized as part of a healthy diet.
Conclusion
Juice pulp is often discarded but retains a small amount of micronutrients and substantially more fiber than the juice itself. Adding pulp back into your diet by including it in juices, smoothies, baked goods or meals can increase your fiber intake and provide health benefits. However, some people may need to avoid it for medical reasons or due to personal preference.
In most cases, retaining pulp during juicing and smoothly provides an easy way to get more nutrition from your produce.