Orange Juice & Fiber

Orange juice does retain some fiber, but not enough to make a big dent in your recommended daily intake. Even if pulp is added back into the juice, it doesn't help: Pulp adds texture but not fiber. In spite of being low in fiber, orange juice is still a healthy drink because it's a good source of other nutrients and it counts as a daily serving of fruit.

Benefits of Fiber

• The two types of fiber -- soluble and insoluble -- provide different benefits. The insoluble type, which you may know as roughage, adds bulk to waste, keeps bowel movements regular and helps prevent some types of gastrointestinal problems such as diverticulitis. Soluble fiber lowers cholesterol by binding with the fat and carrying it out of your system. It also slows down the rate at which carbohydrates enter your bloodstream, which helps keep blood sugar balanced. The recommended daily intake of fiber is actually based on the amount that benefits your cardiovascular system rather than your digestive tract. Women need to consume 25 grams of fiber daily, while men need 38 grams.

Fiber in Orange Juice

• Many brands of orange juice don’t even include fiber on the nutrition facts panel. When it is on the label, it usually states that the juice doesn’t contain any fiber because it contains such a small amount. The U.S. Department of Agriculture’s nutrient database shows that whether it's fresh or made from concentrate, orange juice has 0.5 gram of fiber in a 1-cup serving. This amount supplies 2 percent of women’s and 1 percent of men’s recommended daily intake of fiber.
• Boost the Fiber

• You can boost your fiber intake by mixing orange juice with other high-fiber ingredients. Cook quinoa or other whole grains in orange juice instead of water and then add fresh mint and cranberries. Top your next salad with a vinaigrette made from orange juice, olive oil, red wine vinegar and a touch of honey. Drizzle roasted vegetables such as beets, carrots and asparagus with a mixture of orange juice and olive oil. Reinvent candied sweet potatoes by mashing sweet potatoes with orange juice and cinnamon. Make a salad with grated carrots, orange juice, nuts and nutmeg.

Considerations

• If you ate one large orange, you’d get 4 grams of fiber, so you can see how much is lost when it’s juiced. Most Americans only consume about half of their recommended daily fiber, so it's important to choose fiber-containing foods, but orange juice has other benefits to consider. For just 112 calories in a 1-cup serving, you'll get at least 100 percent of your recommended daily allowance of vitamin C, 20 percent of folate and 10 percent of your daily potassium. Orange juice also retains a significant amount of the fruit’s flavonoids. These plant-based substances work as antioxidants and may help prevent cancer.