Juicing has become an increasingly popular way for people to increase their intake of fruits and vegetables. Proponents claim that juicing allows you to consume more produce than you would typically eat, packing in all the nutrients, vitamins, and minerals in an easy-to-drink beverage.
However, there are some downsides to juicing that need to be considered. Here we will explore one of the main disadvantages of juicing – the loss of fiber.
Fiber is an Essential Part of a Healthy Diet
Dietary fiber, also referred to as roughage, is the indigestible part of plant foods. It passes through our digestive system mostly intact. Fiber is found in the fruits, vegetables, grains, nuts and beans that make up a healthy, balanced diet.
Fiber provides many important health benefits including:
- Normalizing bowel movements and preventing constipation
- Lowering cholesterol levels
- Regulating blood sugar levels
- Aiding in achieving a healthy weight
Given the many positive effects fiber has on our health, it’s recommended that adults get 25-30 grams of fiber per day as part of a balanced diet. Unfortunately, research shows that most Americans fall short of that, averaging only 15 grams per day.
Juicing Removes the Fiber from Fruits and Vegetables
Herein lies one of the main downsides of juicing – it removes the fiber content from produce. To make juice, fruits and vegetables are put through a juicer, blender or other device to separate the liquid from the solids. What you are left drinking is the juice without the fiber-rich pulp.
For example, here’s how the fiber content differs between juicing an apple versus eating a whole apple:
| Food | Fiber (grams) |
|---|---|
| 1 medium apple, juiced (1 cup) | 0.5 |
| 1 medium apple, whole | 4.4 |
As you can see, juicing the apple results in a loss of nearly all of its fiber. The same thing goes for juicing other fruits and vegetables – much of their fiber content is removed.
The Importance of Fiber for Health and Weight Loss
Without fiber, many of the potential health benefits of fruits and vegetables are lost or reduced. Fiber helps give produce its bulk and fills you up. Juice on its own lacks this satiating quality.
Fiber is also important for regular bowel movements and digestive health. Lacking sufficient fiber from whole foods can lead to gastrointestinal issues like constipation.
Additionally, fiber moderates the absorption of sugars from fruit into the bloodstream. Fruit juice causes blood sugar to spike, while whole fruit with fiber does not have the same effect.
Higher fiber intakes have also been associated with lower risks of heart disease, diabetes, and some cancers. The fiber in produce may also play a role in reducing cholesterol and blood pressure levels.
Finally, fiber contributes to a healthy weight. Foods high in fiber require more chewing time, causing you to eat slower and helping you feel full for longer. Soluble fiber forms a gel-like substance that slows digestion, promoting satiety and curbing overeating.
Juice, without fiber, lacks the bulk and satiating qualities to make you feel as full. This could lead to consuming extra calories and make it more challenging for weight loss and maintenance.
How Much Fiber Should You Get When Juicing?
You don’t need to avoid juicing completely to get fiber, but it should comprise only part of your produce intake. The majority of your fruits and vegetables should come from whole foods.
When drinking juiced produce, also be sure to consume the leftover pulp. The pulp contains most of the fiber that was separated from the juice during the juicing process. You can add pulp back into the juice, use it in recipes, or eat it on its own.
Here are some tips to increase fiber when juicing:
- Use a slow juicer – These retain more fiber than centrifugal high-speed juicers.
- Juice fruits and vegetables with edible skins, like apples, berries, kiwis, and cucumbers.
- Mix produce types to get a variety of soluble and insoluble fibers.
- Drink juice along with whole fruits and veggies as snacks or meals.
- Add pulp back into juice or incorporate it into other foods.
- Include other high-fiber foods like nuts, seeds, beans, and whole grains in your diet.
Ideally, try to meet the recommended 25-30 grams of total fiber each day through a balanced whole foods diet including fruits, vegetables, grains, nuts and seeds.
Should You Be Concerned About Oxalates?
One other thing to be aware of when juicing is oxalates. Oxalic acid is found naturally in many plant foods, including leafy greens, fruits, vegetables, nuts, and grains.
Your body can usually process normal amounts of oxalates from a varied diet. However, juicing large quantities of high-oxalate produce may provide excessive amounts.
High oxalate levels can be problematic for people prone to kidney stones. Oxalates can bind to calcium and form crystals that accumulate in the kidneys and lead to kidney stones in those with a genetic predisposition.
For anyone concerned about kidney stones, limit intake of very high oxalate foods. Spinach, rhubarb, beets, okra, and Swiss chard are examples of produce high in oxalates.
That being said, unless you have a history of kidney stones, oxalates in normal juicing quantities should not be an issue. Just focus on getting a diversity of fruits and vegetables to prevent excessive amounts of any one thing.
The Bottom Line on Juicing and Fiber
While juicing has many benefits, the loss of fiber can be a disadvantage for gut health, satiety, weight control, and more. The key is moderation.
Use juice as an occasional supplement to get an extra serving of produce, not as a daily meal replacement. When you do juice, add some of the leftover pulp back into your drink to get some of that lost fiber.
Emphasize eating whole fruits, veggies, beans, lentils, nuts and seeds as well. Aim for at least 25-30 grams of fiber each day from a variety of whole food sources to support optimal health.
With a balanced approach, you can enjoy juicing while still getting all the benefits of dietary fiber from a healthy, whole foods-based diet.
