What Juice Has the Most Fiber? A Guide to Maximizing Your Intake

November 16, 2025 •

4 min read

Did you know that traditional juicing methods can strip away much of a fruit or vegetable’s valuable dietary fiber? When searching for what juice has the most fiber, the answer almost always points toward drinks prepared by blending, which retains all of the plant’s beneficial roughage.

Quick Summary

This guide reveals the highest-fiber drinks, explains why blending is superior to juicing for fiber retention, and offers recipes for maximizing your daily fiber intake.

Key Points

Blending Wins for Fiber: Blended smoothies retain all of the pulp and seeds from produce, keeping both soluble and insoluble fiber intact, unlike traditional juicing.
Passion Fruit is a Fiber Champion: A cup of whole passion fruit is exceptionally high in fiber, containing nearly 25 grams, making it a powerful ingredient for smoothies.
Berries are Excellent Blending Options: Raspberries and blackberries are great choices for smoothies, with about 8 grams of fiber per cup.
Commercial High-Fiber Juices Exist: Certain store-bought juices, like V8 High Fiber, are specifically formulated with added fiber, offering a convenient option.
Prune Juice Offers Moderate Fiber: While not as high as a blended smoothie, commercial prune juice provides some fiber (approx. 2.6g per 8oz) and contains sorbitol for a natural laxative effect.
You Can Add Fiber to Any Blend: Easily increase the fiber content of homemade drinks by adding chia seeds, ground flaxseed, or other fibrous supplements.

Blending vs. Juicing: The Critical Difference for Fiber

To understand what juice has the most fiber, it's essential to first differentiate between juicing and blending. A traditional juicer extracts the liquid from fruits and vegetables, discarding the pulp. This pulp is where the insoluble fiber resides. While some soluble fiber remains in the juice, the majority of the total fiber is lost. Blending, on the other hand, uses the entire fruit or vegetable, including the skin, seeds, and pulp, ensuring that all dietary fiber—both soluble and insoluble—is retained in the final drink. For this reason, a blended smoothie will almost always have a significantly higher fiber content than a conventionally juiced beverage.

The Ultimate High-Fiber Juice Contenders

When blending whole fruits and vegetables, you have the greatest control over the fiber content. Here are some of the top ingredients to use for maximum impact:

Passion Fruit: This tropical fruit is a powerhouse of fiber, containing a remarkable 24.5 grams per cup in its whole form. Blending the pulp and seeds into a smoothie provides an unmatched fiber boost.
Raspberries and Blackberries: These berries are packed with fiber, offering about 8 grams per cup when blended. Their small seeds and skins are excellent sources of both soluble and insoluble fiber.
Avocados: Yes, this is a fruit, and a half-cup contains nearly 7 grams of fiber. Adding avocado to a smoothie creates a creamy texture while dramatically increasing the fiber content and providing heart-healthy fats.
Pears: A medium pear with its skin on can provide nearly 6 grams of fiber. Blending it whole is a simple and effective way to get more fiber into your diet.
Green Blends: Incorporating high-fiber vegetables like carrots, spinach, kale, and celery into a blender is a fantastic strategy. A blend of carrots, apple, and spinach can yield a soluble fiber content of 14 grams in two glasses.

For those who prefer store-bought options or traditional juices, there are still some choices that offer a decent amount of fiber, often thanks to added ingredients or the fruit's natural composition:

Prune Juice: Known for its digestive benefits, an 8-ounce glass of commercial prune juice contains about 2.6 grams of fiber. Its effectiveness also comes from sorbitol, a sugar alcohol that helps regulate bowel movements.
High-Fiber V8 Vegetable Juice: Some versions of V8 are specifically formulated with added dietary fiber. The High Fiber Original 100% Vegetable Juice, for example, provides 5 grams of fiber per 8-ounce serving.

The Best Way to Get Fiber in a Drink

The most effective method to ensure your drink has the most fiber is to create a smoothie at home. This allows you to include all the fibrous components that a typical juicer would discard. You can also customize ingredients based on your taste and nutritional goals.

How to Create Fiber-Rich Blends

Start with a high-fiber base: Use a high-fiber fruit like a pear or apple (with the skin), or a cup of berries as your foundation.
Add fibrous vegetables: Incorporate leafy greens like spinach or kale, which blend easily into a smooth consistency.
Include supplementary ingredients: Boost fiber further by adding a tablespoon of chia seeds, ground flaxseed, or a scoop of psyllium husk to your blender.
Use whole fruits: As demonstrated by the passion fruit and avocado examples, using the entire fruit (where safe and edible) is the best practice.
Consider homemade prune juice: To retain more fiber than commercial versions, simmer prunes in water and blend the entire mixture until smooth.

Fiber Content Comparison: Blending vs. Juicing


Drink Type	Preparation Method	Estimated Fiber (per cup)	Notes
Blended Passion Fruit Smoothie	Whole fruit blended	Up to 24.5g	Retains all insoluble fiber from seeds.
Blended Berry Smoothie	Whole raspberries and blackberries blended	~8g	Retains all pulp and seeds for maximum fiber.
Blended Apple & Pear Smoothie	Whole fruit with skin blended	5-7g	Use skin-on fruit for best results.
V8 High Fiber Juice	Commercial juice with added fiber	5g (per 8oz)	Added dietary fiber for a convenient option.
Commercial Prune Juice	Traditional juicing process	~2.6g (per 8oz)	Naturally occurring fiber and sorbitol; can be higher if homemade and blended.
Commercial Apple Juice	Traditional juicing process	<1g	Fiber is largely removed during processing.

The Health Benefits of Fiber

Increasing your fiber intake through blended drinks offers numerous health advantages:

Improved Digestive Health: Fiber promotes regular bowel movements and can help prevent constipation.
Blood Sugar Control: Soluble fiber can help slow the absorption of sugar into the bloodstream, which is particularly beneficial for those managing blood sugar levels.
Weight Management: Fiber-rich foods and drinks help you feel full longer, which can prevent overeating and aid in weight management.
Lower Cholesterol: Soluble fiber can bind to cholesterol in the digestive system and help remove it from the body, supporting heart health.
Gut Microbiome Support: Fiber acts as a prebiotic, feeding the beneficial bacteria in your gut and contributing to a healthy gut microbiome.

Conclusion

Ultimately, when determining what juice has the most fiber, the clear winner is a homemade, blended smoothie. Traditional juicing separates the fibrous pulp from the liquid, drastically reducing the fiber content. By choosing to blend whole fruits, vegetables, and even supplementary seeds, you create a nutrient-dense beverage that maximizes your dietary fiber intake and delivers a wide range of health benefits. For commercial options, specialized high-fiber vegetable juice or prune juice offers a convenient but less potent alternative. For a deeper understanding of foods that aid digestion, the Johns Hopkins Medicine website provides valuable resources on foods for constipation and overall gut health.

Note: While blended drinks are excellent sources of fiber, they can still contain concentrated sugars. It's best to focus on vegetable-heavy blends with limited fruit to control sugar intake, especially if you are monitoring blood sugar.

Frequently Asked Questions

No, blending fruits does not destroy fiber. Unlike juicing, which removes the fibrous pulp, blending keeps all the components of the fruit or vegetable, including both soluble and insoluble fiber.

For blending, passion fruit offers the most fiber, with nearly 25 grams per cup. Raspberries, blackberries, and avocados are also excellent choices for maximizing fiber content.

Commercial prune juice contains a moderate amount of fiber, with about 2.6 grams per 8-ounce serving. However, its primary laxative effect comes from sorbitol, and a homemade blended prune drink will contain more fiber.

Yes, you can easily boost the fiber content of any juice or drink. Simply stir in a teaspoon of chia seeds, ground flaxseed, or a supplement like psyllium husk.

Soluble fiber dissolves in water and is often retained even in traditional juices. It helps lower cholesterol and control blood sugar. Insoluble fiber, or roughage, is found in the pulp and seeds and promotes digestive regularity. Blending retains both types.

Both can be good, but vegetable-based juices often contain less sugar than fruit juices. Commercial high-fiber vegetable juices, like some V8 products, are a good option, but blending whole vegetables at home is ideal.

For constipation relief, a blended smoothie that includes a variety of high-fiber fruits and vegetables is highly effective. Prune juice is also a popular remedy due to its sorbitol and moderate fiber content.