In a nutshell, does blending vegetables reduce fiber? Yes. Does blending fruits reduce fiber? Yes, again. Juicing does remove the fiber from the things you juice. Now how much fiber is removed depends on the type of juicer you use.
So, How Much Fiber Is Removed by Juicing?
Well, it depends on the juicer you’re using. There are two types of juicers: slow juicers and centrifugal juicers. They both work in quite a different manner and as the name suggests, slow juicers take more time to juice anything. And that combined with the different processes results in the juice having less fiber in it, on average.
And when it comes to the centrifugal juicers (which are more common), their juice does contain more fiber than the one from a slow juicer.
Does Having More Fiber Do Any Good?
Well, many juicing advocates do often assert that removing the fiber makes the nutrients easier to absorb. But there’s not much scientific research to support this hypothesis. So yeah.
In reality, you might need the fiber from the fruits or vegetables to experience all the benefits.
For example, the antioxidants naturally bound to plant fibers are lost during the juicing process. Also, higher fiber intakes have been associated with lower risks of heart disease, type 2 diabetes. Moreover, many studies have shown that increasing soluble fiber may improve blood sugar and cholesterol levels.
So clearly, having more fiber does have an upside, and it makes drinking a juice close to eating a vegetable for fruit whole.
Should You Add More Fiber to Your Juices?
Well, the level of fiber in your juice will depend on what type of juicer you use. So a safe bet would be to add the leftover pulp to other foods or drinks even, to increase fiber intake.
But also this is better than throwing the fiber away, studies suggest that re-adding fiber to a meal or juice doesn’t have the same effect as eating a whole fruit or vegetable. And in case your goal is to increase the feeling of fullness when you drink a juice, then the chances of that happening from re-adding fiber is also low.
So the bottom line is, yes, juicing does remove fiber. And all through the amount of fiber removed depends on the juicer you use.
Having less fiber in your juice makes it less healthy. Moreover adding fiber to the juice, after juicing doesn’t improve its overall benefit.
So what is the solution? My advice would be to just consume more fiber-rich vegetables and fruits apart from drinking your juice. That way you can benefit from drinking the juice while not losing out on the fiber your body needs.