Everything You Need to Know About Pulp

Leftovers. Mush. Pulp. Whatever you want to call it, you may have questions about what to do with the extra colorful fibers that come out of your juicer. The first lesson about pulp: it has tons of benefits, so don’t toss it just yet.

Let’s talk more about what it is and all the ways you can use it.

All About Pulp and Fiber

When you add vegetables and fruit to a juicer, you typically get juice on one side and pulp on the other. Most of us drink that juice, and toss the pulp. But next time, you might want to hold on to that fibrous gold.

“The pulp itself contains insoluble fiber, which is the fibrous parts of fruits and vegetables, while juice contains only soluble fiber,” says Kristen DeAngelis, a functional dietitian and health coach. “When you have some pulp leftover, it’s contributing to your overall fiber intake, in addition to adding a little bulk for some blood-sugar balancing benefits.”

It’s important to know that two types of fiber exist, soluble and insoluble, and that both forms are essential for overall health, digestion and helping to prevent disease.

The Two Types of Fiber

The soluble fiber, found in juice, is found in nuts, seeds, beans, whole grains and certain fruits and vegetables. It helps to slow digestion. This type of fiber is still present in juice, thanks to the produce from your recipe.

The insoluble fiber, found in pulp, is what mostly gets removed from vegetables and fruit during the juicing process. This type of fiber adds bulk to the stool and helps you feel fuller for longer.

“I like to think of insoluble fiber as a mop that sweeps up and helps carry out the ‘trash,’” DeAngelis says. “Soluble fiber is more easily accessed and broken down in the intestines into usable metabolites and can regulate the gut microbiota by producing beneficial short chain fatty acids, and some forms may even offer prebiotic/probiotic benefits.”

Research shows that while most people believe they consume enough fiber, the truth is that only about 5 percent of the U.S. population meets the recommended daily amount. Fiber intake recommendations from the Institute of Medicine range from about 20 grams to 38 grams per day, depending on your gender and age.

Pulp Preferences

Different juicers create different types of pulp. For example, a very efficient juicer will create drier pulp which means that most of the juice, including all its enzymes and nutrients, have been squeezed out for you to enjoy.

If your pulp is wet or heavy then the juicer is less proficient. You can always re-juice this kind of pulp by running it through the juicer a second time.

You may also notice that some juicers retain a small amount of pulp in the juice. Again, this is not a problem, just a personal preference. If your juicer retains a little bit of pulp, that means your juice will have a little bit of extra insoluble fiber—and that’s something the body needs, too.

From a health perspective, it’s okay for almost everyone to have a little bit of pulp in your juice. In fact, some people may want to mix a little back in, especially if you are looking to add extra insoluble fiber to your diet.

Those who may want to avoid pulp altogether are those with digestive concerns or IBS and are following a short-term low-fodmap diet, DeAngelis says.

How Can You Utilize Pulp?

Using pulp just after juicing is the freshest option, but if you are juicing in the morning and need to get out the door, you can easily add pulp to a sealed bag or container with a lid and store it in your fridge for a few days.

You can also freeze pulp for future use. One of the easiest ways is to make pulp cubes by adding your pulp to an empty ice cube tray and freezing it. These are great to add to smoothies.

If you’re not a fan of reusing your juice pulp in a meal, you can always compost it. Learn more about how to start composting here.

Green vegetable pulp can easily be mixed into homemade guacamole or other veggie dips for an extra fiber boost. Other uses for vegetable-heavy pulp are burgers and meatballs, pasta sauce, salad dressing, chili, stir-fry, enchiladas and even as an extra layer in lasagna.

Sweeter, fruit-based pulp goes great in yogurt, cakes, muffins, pancakes and more. You can also try making your own pulp ice cream by blending frozen bananas with about half a cup of leftover fruit juice pulp or make your own sorbet like this Cherry Mango Sorbet.

“My favorite way to enjoy leftover juice pulp is to add it to pancakes—carrot, sweet potato, and apple pulp work best for this,” DeAngelis says. “The easiest, and most common way I use my pulp however is to add it to my morning smoothie the next day.”

Speaking of animals, try adding a spoonful of pulp to pet food. Yes, it’s a great way to add extra nutrition and roughage to their diets, just be sure to review what fruits and vegetables are safe for dogs and cats.

Our Favorite Produce Available in August

Here’s our guide to some of the best seasonal fruits and veggies to enjoy this month that can help support your goals and boost your juice.

Best Veggies and Herbs in Season

Bell Peppers

Botanically, bell peppers are considered fruits because they grow from a blossom, but we generally classify them as vegetables for cooking and eating. Unlike other types of peppers, they are typically sweet and mild rather than spicy. These crunchy peppers are rich in vitamin C.

• Shopping Tip: Look for peppers with smooth and shiny skin. If peppers feel firm, that’s a sign they are ripe and ready to eat.
• Varieties: Green, yellow, red, orange and purple. Red peppers are the sweetest.
• Storage Tip: Dry peppers and store them in a produce bag in the crisper drawer.

Chard

This dark leafy green is popular in Mediterranean cuisine. Swiss chard provides an array of nutrients and minerals like potassium, as well as vitamins A and K.

• Shopping Tip: Look for chard that has deep green leaves and healthy stalks without bruises.
• Varieties: Chard comes in green, red and golden.
• Storage Tip: Wrap the stalks in a slightly damp paper towel, then store in the crisper drawer.

Tomatoes

Nothing says late summer like an abundance of juicy, ripe tomatoes. Tomatoes are a great source of vitamins A and C.

• Shopping Tip: Look for a tomato with vibrant color, smells sweet and feels firm but not too hard.
• Varieties: Large heirloom varieties are great for slicing. Cherry and grape varieties can be deliciously sweet. Roma or Early Girl types make a delicious homemade tomato sauce.
• Storage Tip: Never refrigerate tomatoes (they will lose their flavor) and don’t stack them.

Best Fruits in Season

Cherries

A bowl of bright red cherries is iconic in the summer. Cherries contain anthocyanins, which are antioxidants that help reduce inflammation and possess anti-cancer benefits. Drinking tart cherry juice concentrate can also improve sleep duration and quality.

• Shopping Tip: A green unbroken stem is a good sign; avoid cherries with brown or brittle stems. The skin should be shiny and plump.
• Varieties: Both sweet and tart cherries are delicious.
• Storage Tip: Get them in your fridge right away. Wait to wash until right before you eat. Always remove pits before juicing.

Mangoes

This tropical fruit thrives in warm climates. Mango season runs from May to September. These fruits are a significant source of vitamins A and C, folate, fiber and potassium.

• Shopping Tip: Check the stem area for a sweet aroma. Give it a gentle squeeze—if it gives a little, it’s good to go.
• Varieties: The most common are Tommy Atkins, Haden, Keitt and Kent.
• How to Cut: Check out this quick video for tips on cutting a mango.

by: Suzanne Boothby
Article - August 2022