Fresh oranges have more fiber than orange juice, but orange juice still contains some fiber. A serving of freshly squeezed or cold pressed orange juice with pulp will contain between 0.5 and 1 gram of fiber, about 5% of your daily recommendation. Therefore, orange juice is not a great source of fiber.
According to surveys, orange juice is the most popular fruit juice in the world. Every year, manufacturers make around 1.6 billion metric tons of it. Sadly though, commercial juicing takes the fiber out of the fruit leading to lower fiber overall.
Instead of buying orange juice at the grocery store, you can also squeeze your own orange juice by hand or with an electric juicer, or better yet, opt for cold-pressed orange juice.
Why is Fiber Important?
Fiber helps promote overall health. It lowers your risk for heart disease, high cholesterol, diabetes, hemorrhoids, constipation, and diverticulosis, which is the most common gut disorder.
There are two types of fiber, soluble and insoluble fiber, and we need a combination of both types to maintain digestive health.
Soluble Fiber
When combined with water, soluble fiber helps keep you full for longer by slowing down the emptying of your stomach.
Insoluble Fiber
By binding with water, insoluble fiber makes your stool easier to pass through your digestive tract, making it easier to pass. For the most health benefits, mix these two kinds of fiber together, with your total fiber intake.
How Much Fiber is in Orange Juice?
There may be differences in nutrition information depending on the manufacturer, orange variety, and process. Furthermore, fiber content varies among brands and types of orange juice. It's possible to get more fiber from some juice brands if they include pulp.
Consider varieties that contain pulp if you want some fiber. An orange juice with pulp contains about 5% of the daily fiber requirement of soluble and insoluble fiber.
A serving of freshly squeezed or cold pressed orange juice will contain between 0.5 and 1 gram of fiber. It may not seem like much, but it counts toward the Dietary Guidelines for Americans' (DGA) 25 to 34 grams of fiber per day recommendation. You'll want to eat other fiber-rich foods to hit this crucial daily requirement.
Bottom Line
To sum it up, orange juice isn't typically known as a fiber-rich drink, but it does contain some fiber. You won't find much fiber in store-bought orange juice. If you love orange juice in the morning and want to boost your fiber intake, cold-pressed orange juice with pulp is the way to go.
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