Many people believe that home made fruit and vegetable juice contains no fiber because most of the pulp is ejected by the juicer during the juicing process. This is not true. Fruit and vegetable juice is loaded with soluble fiber and can also contains smaller amounts of the insoluble type, depending on the fruit or vegetable that is juiced.
Dietary fiber is an important part of overall health. The National Academies’ Institute of Medicine recommends consumption of about 25 to 35 grams of it per day. However, the typical American only consumes around 12 to 15 grams per day. Making fresh home made juice with a juicer is an easy way to obtain healthy vitamins, minerals, antioxidants and close the fiber deficiency gap that most Americans have.
Fiber is found in all plant based foods and is essential for maintaining a healthy digestive process. There are two kinds: insoluble and soluble. Soluble, found in beans, oats, and some fruits and vegetables, can be dissolved in water. Soluble aids the digestive process and promotes overall health by lowering cholesterol and limiting sugar absorption. Insoluble, which is in wheat bran and some fruits and vegetables, cannot be dissolved in water. Insoluble acts as a natural laxative.
Some plants contain significant amounts of both soluble and insoluble. Plums are a great example of a very healthy fruit to juice. The plum’s skin contains the insoluble kind, while its interior juicy flesh and meat has soluble components.
Soluble is found in all plant foods, including:
– Fruits including plums, berries, bananas, apples and pears
– Peas, soybeans, and other beans
– Vegetables like broccoli and carrots
Make fresh home made fruit juice and vegetable juice and improve your fiber intake.