An Ultimate Guide On High Fiber Juice Recipes To Try At Home
Fiber is essential and important for a healthy diet. Also known as bulk or roughage, fiber comprises the parts of plant foods that the body cannot absorb or digest. However, not many people consume fiber. It is important that you consume more vegetables and fiber for increased vitality, health, anti-aging, weight control, and energy. The best way to do is to consume high fiber juice.
If your diet lacks fiber, then it can lead to constipation, colon cancer, obesity, diabetes, and the risk of heart diseases. On an average, Americans consume around 10-15 gm of fiber a day while the daily consumption of fiber is around 25-35 gm for adults. Often, people mistakenly believe that juice does not contain fiber. However, they readily have soluble and insoluble fiber.
Soluble fiber dissolves readily in water and thus, it makes its way to your fresh juice. Some juices contain around 5-10 gm of soluble fiber each glass, depending on the ingredients in your fiber juice recipe.
Why Is Soluble Fiber Important?
On the other hand, insoluble fiber helps in promoting a healthy digestive system and regularity.
Which vegetables and fruits are high on soluble fiber?
This list includes apples, pears, plums, citrus fruits like oranges, strawberries, apricots, pineapple, peaches, cantaloupe, celery, cucumbers, blueberries, carrots, broccoli, brussels sprouts, parsnips, squash, cabbage, onions, kale, and sweet potatoes.
Apart from vegetables and fruits, other foods rich in soluble fiber include barley, oatmeal, pumpkin seeds, flaxseed, almonds, peanuts, chia, sesame, Brazil nuts, kidney beans, lentils, lima beans, black beans, and legumes, specifically split peas.
If you like to add more fiber to your juice as an add-on or because of constipation, it is best to include chia seeds, flaxseed meal, or psyllium husks. People can add the supplements to their water in-between their juices or high fiber juices.
5 Best High Fiber Juice Recipes
Fiber helps prevent constipation, lower blood cholesterol, and normalize insulin and blood glucose levels. It sounds great. Right? The perfect way to have fiber is from vegetables and juices. Here are some amazing juice recipes packed with veggies and fruits, which are perfect to get started with your new found love for high fiber.
Spinach Cucumber Juice
This green juice may not look great but it will taste good. It is very popular since it is rich in fiber and vitamins. In terms of veggies and fruits, greens always top the list. So, drink up this juice with fiber to enjoy its benefits!
- Baby spinach (2 cups)
- Cucumber (2 cups)
- Apples (2)
- Celery (1 head)
- Ginger root (½”)
- Parsley (1 bunch)
- Lime (1, juiced)
- Lemon (½, juiced)
In a blender, put all the ingredients and blend until smooth.
Kale Green Juice
This juice is awesome to boost your immune system and to keep the entire body clean and healthy.
- Cucumber (1)
- Celery (4 stalks)
- Green apples (4)
- Kale leaves/Tuscan cabbage (8 with stalks)
- Lemon (1)
- Ginger (1” piece)
First, wash all the produce thoroughly and peel the core apple and lemon. In a juicer, put all the ingredients and juice them up. Now, enjoy your healthy drink.
Red Cabbage Juice
This red juice is an entirely vegetable-based one with a bit natural sweetness from the beets and squash. While juicing, you need to consume at least 20 percent fruit and 80 percent vegetable for making sure that you are not taking in too much sugar along with the nutrient intake.
Red cabbage juice is rich in vitamin C, anthocyanins, sulforaphanes, and anti-cancer plant elements, which protect from cancer and decrease cellular inflammation. So, drink it up!
- Red cabbage (½)
- Butternut squash (¼)
- Beet (1 large)
- Zucchini (1 large)
First, peel the squash and chop the produce for suiting the juicer. Now, put all the ingredients in a juicer and juice!
Classic Juice with Twist
Give your classic carrot-apple-lemon juice a twist by adding chile pepper. These peppers help in boosting your metabolism because hot peppers are known for increasing the caloric burn. You can use here any hot peppers, such as serrano, Thai, or jalapeno. It is not necessary to use fresh peppers. Alternatively, you can put in dried cayenne once juiced.
- Carrots (4)
- Apples (2)
- Lemon (1)
- Chile peppers (1-2) or cayenne pepper powder
Wash the produce and peel the lemon. Chop them all to fit your juicer. Juice everything and put in a pinch of cayenne powder at the end after juicing.
Pineapple is packed with manganese, potassium, fiber, vitamin B6, B2, and C. Studies have proved that the compound found in pineapple, bromelain reduces healing time, bruising, swelling, and pain related to surgery and injury.
This compound can even reduce and treat inflammation from sprains, tendinitis, strains, trauma, and minor muscle injuries. So, when you like to have a juice with simple ingredients, then it is best to make this satisfying, quenching, and refreshing drink.
- Pineapple (¼)
- Cucumbers (2)
- Celery (2 stalks)
- Lemon (1)
Peel the pineapple and lemon. Wash and scrub well. In a juicer, add all the ingredients. Juice them up and enjoy.
If you want to try green smoothie, then watch this video.
So, fiber is essential to a healthy diet due to its health benefits. If you are thinking of adding extra fiber, then high fiber juice is the best option. It is simple to follow the juice recipes that we listed here. Try them out and make a healthy glass of juice. If you have any queries or comments regarding high fiber juice, its benefits, and recipes, post the same in the comment section.