First off, it’s important to understand the difference between a juice and a smoothie and how most juicers work. A traditional juicer separates much of the fibrous material from fruits and vegetables to extract the rest of the nutrients. If you’re looking to get as much fiber as you can from your fruits, vegetables, and legumes, you can use a high-powered blender to create a thinner, juice-like smoothie.
These fibrous extracts, however, are the insoluble fiber. Soluble fiber can be juiced—that’s a big part of what makes them soluble! Plus, soluble fiber is even better than the insoluble variety for feeling full and sated. Moreover, if you’re willing to invest in a cold-press or masticating juicer, you can preserve more of the fiber and other nutrients during the juicing process. And so, if you’re looking to add more fiber to your diet in general, we suggest you look to the process as much as the ingredients. Otherwise, if you’re looking to get the extra benefits that come with soluble fiber, you can look to these foods and additives for your high-fiber juices:
- Beans (esp. black, kidney and navy beans)
- Brussel sprouts
- Oatmeal and oat bran
- Sweet potatoes