Does Juicing Fibre Rich Products Get Rid of Fibre? The Surprising Truth

January 12, 2026 •

4 min read

According to the Mayo Clinic, most juicers do indeed remove the majority of insoluble fiber from produce, while retaining a portion of the soluble fiber. This fact addresses the common question: does juicing fibre rich products get rid of fibre?

Quick Summary

During juicing, insoluble fiber is mostly removed with the pulp, but a significant amount of soluble fiber remains in the liquid. Blending, in contrast, keeps all fiber intact. This fiber loss impacts digestion and nutrient absorption, influencing the health effects compared to eating whole fruits and vegetables.

Key Points

Significant Fiber Loss: Juicing removes most insoluble fiber from fruits and vegetables, discarding it with the pulp.
Soluble Fiber Remains: A substantial portion of the soluble fiber, which forms a gel-like substance, typically remains in the juice.
Juicing vs. Blending: Blending is the best method to retain all dietary fiber, as it uses the entire product rather than separating liquid from pulp.
Impact on Blood Sugar: The removal of fiber in juice can lead to a quicker absorption of sugars and a more rapid blood sugar spike.
Boost Fiber After Juicing: To add fiber back, stir in some of the pulp or add fiber-rich seeds like chia or flaxseed to your finished juice.
Whole Foods are Optimal: For maximum fiber benefits, consuming whole fruits and vegetables is superior to juicing them.

Understanding the Two Types of Fiber

To understand what happens to fiber during juicing, it's essential to know the difference between the two primary types of dietary fiber: soluble and insoluble.

Soluble Fiber: This type of fiber dissolves in water, forming a gel-like substance in the digestive tract. It helps regulate blood sugar, lowers cholesterol, and feeds beneficial gut bacteria. Sources include apples, carrots, oats, and peas.
Insoluble Fiber: Also known as 'roughage,' insoluble fiber does not dissolve in water. It adds bulk to stool, which helps promote regular bowel movements and prevents constipation. Sources include the skins of fruits and vegetables, leafy greens, and whole-wheat flour.

The Juicing Process Explained

When you run fruits and vegetables through a juicer, the machine separates the liquid from the solid components, known as pulp. This process is where the significant fiber loss occurs. The juice that remains contains a high concentration of vitamins, minerals, and soluble fiber, but most of the insoluble fiber is left behind in the discarded pulp. This is particularly true for centrifugal juicers, which are known for removing more fiber due to their high-speed extraction. Masticating, or slow juicers, may retain slightly more fiber, but the loss is still substantial compared to consuming the whole produce.

The Impact of Fiber Loss on Your Health

Removing insoluble fiber has several consequences for your health. While juicing offers a concentrated dose of vitamins and minerals that are easier for the body to absorb, it comes at a cost. The rapid absorption of sugars from fruit juice, without the tempering effect of fiber, can lead to a blood sugar spike. This can be especially concerning for individuals with diabetes or those watching their sugar intake. Furthermore, insoluble fiber is crucial for satiety, the feeling of fullness. Without it, you may feel hungry again soon after drinking a juice, potentially leading to overeating later. The loss of this bulk-forming fiber can also contribute to digestive issues like constipation.

Juicing vs. Blending: A Comparison

For those looking to retain all the fiber from their produce, blending is the clear winner over juicing. Blending processes the entire fruit or vegetable, including the fiber-rich pulp and skin, into a smooth beverage. This preserves both soluble and insoluble fiber, providing a more nutritionally complete and satiating drink.

Comparison Table: Juicing vs. Blending


Feature	Juicing	Blending
Fiber Content	Removes most insoluble fiber, retains soluble fiber.	Retains all insoluble and soluble fiber.
Nutrient Absorption	Faster, more concentrated nutrient absorption due to fiber removal.	Slower, more sustained nutrient absorption due to fiber.
Satiety	Less filling, as fiber contributes to the feeling of fullness.	More filling, promoting satiety for longer periods.
Blood Sugar Impact	Can cause rapid blood sugar spikes, especially with high-fruit juices.	Fiber helps regulate blood sugar levels, preventing spikes.
Effort & Waste	More effort required; produces significant leftover pulp waste.	Less effort and minimal waste; uses the entire produce.
Texture	Thin, smooth liquid.	Thick, often pulpy, smoothie consistency.

Maximizing Fiber Intake When Juicing

For those who prefer juicing, there are still ways to boost your fiber intake and mitigate the effects of fiber loss. One common method is to incorporate the leftover pulp back into your juice or other recipes. You can also add fiber-rich supplements like chia seeds or ground flaxseed to your finished juice. Selecting ingredients naturally higher in fiber, such as apples, carrots, and leafy greens, and using a slow-masticating juicer can also help.

Practical Tips for Adding Fiber to Your Juice

Add back the pulp: Start by stirring a small amount of the leftover pulp back into your finished juice. This is an easy way to get some insoluble fiber without drastically changing the texture.
Fortify with seeds: Stir a tablespoon of chia seeds, ground flaxseed, or hemp seeds into your juice. These are excellent sources of both soluble and insoluble fiber.
Use fibrous ingredients: When juicing, focus on products that offer a good amount of soluble fiber. Pears, carrots, and oranges are good choices.

Conclusion: The Truth about Juicing and Fiber

Yes, juicing fibre rich products does get rid of fiber, particularly the insoluble kind found in the pulp. While the resulting juice is a concentrated source of vitamins and minerals, it lacks the digestive and blood sugar benefits of consuming whole fruits and vegetables. The best method for obtaining all the fiber from your produce is blending, which retains the entire fruit or vegetable. Ultimately, the choice between juicing and blending depends on your personal health goals and nutritional priorities. It is important to remember that juicing can be a healthy supplement to a balanced diet, but it should not replace the consumption of whole foods entirely. For more comprehensive nutritional guidance, resources like the National Institutes of Health (NIH) offer extensive information on the importance of dietary fiber.

Frequently Asked Questions

No, juicing does not get rid of all the fiber. It removes the majority of the insoluble fiber but retains a significant portion of the soluble fiber, which dissolves into the liquid.

If your goal is to maximize fiber intake, blending is better. Blending keeps the entire fruit or vegetable, including the fibrous pulp and skin, whereas juicing removes most of this material.

Both soluble and insoluble fiber are crucial for digestion. Insoluble fiber adds bulk to stool to prevent constipation, while soluble fiber slows digestion and feeds beneficial gut bacteria.

Yes, you can add fiber back to your juice. You can stir some of the pulp back into the finished juice or add fiber-rich supplements like chia seeds or ground flaxseed.

Soluble fiber dissolves in water and forms a gel, helping to lower cholesterol and regulate blood sugar. Insoluble fiber does not dissolve and adds bulk to stool, promoting regularity.

The healthiness of juice depends on your goals. While juicing makes nutrients easier to absorb, removing fiber can lead to blood sugar spikes and less satiety. Whole foods or blended smoothies offer a more complete nutritional profile.

Centrifugal juicers, which use high-speed spinning, tend to remove more fiber compared to masticating (slow) juicers, which use a slower, gentler pressing motion.