Fiber in Smoothies - Ask Extension
It is known that it is better to consume whole fruits and veggies rather than juice because of the fiber. Does this same concept apply to smoothies or...
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Fiber in Smoothies #712843
Asked August 13, 2020, 11:00 AM EDT
It is known that it is better to consume whole fruits and veggies rather than juice because of the fiber. Does this same concept apply to smoothies or natural juices (juices made using extractors machines at home)? Are smoothies better than juices? Or does the same concept of the fiber being taken out apply to smoothies and natural juices? What if we use frozen or canned fruit for our smoothies, does it still have fiber in it?
Loudoun County Virginia
Expert Response
Great question! Yes, whole fruits and vegetables have more fiber than juice, both store-bought or juice made at home. When making juice, you squeeze out the liquid, leaving the pulp and other tougher parts out. And those tougher parts are what contain fiber.
Blending fruits and veggies to make smoothies can chop up the whole piece of produce, including the tougher fiber containing parts. But you don't discard anything like when making juice, so all the fiber stays in your glass. Blending does break down the fiber into smaller pieces, and there is some evidence can change the way it is absorbed and functions in the body. You can read more about how blending changes the nutrition of fruits and vegetables here: https://www.quickanddirtytips.com/health-fitness/healthy-eating/know-your-nutrients/does-blending-destroy-fiber
I recommend focusing on whole fruits and veggies most of the time. Drinking smoothies is a tasty way to increase fruits and vegetables, but don't let them be your only source. And limit juice to an occasional beverage. The American Academy of Pediatrics recommends no juice for infants under 1year, 4 ounces or less a day for toddlers 1-3 years, 4-6 ounces or less a day for children 4-6 years, and 8 ounces or less a day for everyone 7 years and older.
Blending fruits and veggies to make smoothies can chop up the whole piece of produce, including the tougher fiber containing parts. But you don't discard anything like when making juice, so all the fiber stays in your glass. Blending does break down the fiber into smaller pieces, and there is some evidence can change the way it is absorbed and functions in the body. You can read more about how blending changes the nutrition of fruits and vegetables here: https://www.quickanddirtytips.com/health-fitness/healthy-eating/know-your-nutrients/does-blending-destroy-fiber
I recommend focusing on whole fruits and veggies most of the time. Drinking smoothies is a tasty way to increase fruits and vegetables, but don't let them be your only source. And limit juice to an occasional beverage. The American Academy of Pediatrics recommends no juice for infants under 1year, 4 ounces or less a day for toddlers 1-3 years, 4-6 ounces or less a day for children 4-6 years, and 8 ounces or less a day for everyone 7 years and older.
