Does blending fruit destroy the fiber? (2024)

FAQs

Does blending fruit destroy the fiber? ›

Blending fruit or vegetables for a smoothie does not destroy the fiber in them. While blending does increase the oxidation of the produce items, it is not going to cause a great loss of nutrients. Oxidation occurs when fruits and vegetables are cut and exposed to oxygen.

The difference between juicing and blending is what's left out of the process. With juicing, you're essentially removing all fibrous materials, leaving only the liquid of the fruits and vegetables. With blending, you get it all — the pulp and fiber that bulks up the produce.

Smoothies are high in sugar

If you blend fruit, the natural sugars are released from within the cell walls of the fruit and become “free sugars”.

Both blending fruit and eating it whole can have different effects on digestion. Blending fruit breaks down the cell walls, making it easier for your body to access the nutrients.

Puréed fruits and vegetables are also sources of fiber, with ½-cup servings providing, on average, about 2 g of fiber. Cooking does not change the amount of fiber in foods; cooked and puréed vegetables contain the same amount of fiber as raw vegetables.

Oxidation and nutrient degradation during blending:

Sensitive nutrients like vitamin C may be impacted when substances are exposed to air and light. While this may result in a little loss of some nutrients, it's crucial to keep in mind that blended meals still have a high nutritional value overall.

Once you find the right balance and taste, that smoothie can be a good thing. "It's really fine to have a smoothie every day. It can be a convenient meal replacement as long as you're making sure that it really is replacing the meal. Not too few calories, but not too many calories," says Fye.

This means that in the future, smoothie companies won't be allowed to claim that their smoothies have more than 1 fruit and veg portion in them. The main reason these new guidelines have been issued is because of the high sugar content of smoothies.

Smoothies, unlike juices, retain the fibre from fruits and vegetables mixed together. This is why they fill you up more and the digestive process takes longer (around 30 minutes).

If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool. Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease).

What are two symptoms of having too little fibre in the diet? ›

Health conditions linked to a low fibre diet include constipation, irritable bowel syndrome (IBS), diverticulitis, heart disease and some cancers (including bowel).

One clear sign that your diet lacks fiber is that you are constipated. Constipation is when you have less than three bowel movements per week. It occurs when your digestive system doesn't move waste quickly enough through your system.

But when juicing fruits and vegetables, some of the healthy, filling fiber is lost. That's because juice extractors separate the juice from the fiber-rich pulp and skins.

Fiber Remains

Blending is also a good way to get more green vegetables into your diet. The texture may not be completely smooth, but you are still packing your smoothie with a wealth of nutrients. Fiber remains in a smoothie, although the fact that it becomes blended does make it a little easier to digest.

Benefits of cooked fruits

The heating reduces the firmness of fruits, makes them soft and easier to chew, it also softens the fiber, activates the enzymes and kills pathogenic bacteria.

The high-speed blades of a blender break down the fiber into smaller particles, making it more accessible to the digestive system. So, far from destroying fiber, blending enhances its benefits.