Switching to a fruit juice with added fibre
Fibre -The Basics
“Fruit juice is generally devoid of fibre since it does not contain any of the flesh or skin of the fruit from which it’s squeezed”, explains Todd. “Fruit juice with ‘bits’ contains some fibre, as do juices that have fibre added to it. A fruit smoothie contains fibre because it is made by pulping the flesh and skin of the fruit”.
“A 200ml glass of 100% fruit juice, vegetable juice or smoothie counts as 1 portion towards your 5-a-day fruit and vegetable target.
A glass of 100% unsweetenedfruit or vegetable juice only counts once, regardless of how much of it you drink, but if a fruit smoothie contains 1 portion of whole fruit (i.e. includes the flesh and skin), it counts as portion each time you drink it – this is because it contains the fibre missing from fruit that has simply been juiced”, advises Pinal.
Common Fibre Myths and Misconceptions
- “Fruit juice is good for you, so you can drink as much as you want.”
Fruit juice provides vitamins important for health, but it also contains sugars, which if consumed to excess will contribute to weight gain. A 1 litre carton of fruit juice contains between 450 and 600 calories.
Fibre -Tricks and Tips
- Fruit juices with added fibre are available in supermarkets, but it’s easy to boost the fibre content of fruit juice, especially when summer fruits such as raspberries, blackberries and strawberries are in season, by blending them into juices.
- Make smoothies by simply using a blender or food processor to blend fruit with a little milk or yoghurt. Add a couple of ice cubes and top it with a slice or two of fruit – you could also try a drop of vanilla flavouring or a little ground nutmeg. Most fruits (fresh, canned or frozen) can be used in making smoothies e.g. berries, bananas, ripe apricots, kiwi – just use your imagination!