Raw celery has 1.6 grams of fiber per 100g. About 70% is insoluble fiber. A cup provides 6% of the Daily Value. Celery juice is also high in fiber!
Is celery high in dietary fiber?
Celery contains decent amounts of fiber. Actually, raw celery contains 1.6 grams of fiber per 100g. Celery contributes to the daily fiber intake:[1]
- a medium stack contains about 0.64 grams of fiber. This dose is more than 2% of the Daily Value.
- a cup of raw chopped celery contains about 6% of the recommended daily intake.
- a cup of cooked celery contains more than 9% of the DV. Cooked celery contains less water. So, it’s more nutrient dense.
Does celery juice have fiber?
Celery juice contains fiber as well. It has 1.6 grams of fiber per 100 mL. Actually, an 8 fl oz glass of celery juice contains about 3.8 g of fiber. This dose is 13% of the recommended daily intake!
The fiber content of celery juice depends mainly on the juicer, though. As a rule of thumb, machines with slow masticating extract most juice from vegetables.
Drinking vegetable juices is beneficial for health. They’re packed with vitamins, minerals, and antioxidants. Above all, in contrast to fruit juices, they’re pretty low in sugars and calories.
Certainly, you could add whole celery or celery juice to smoothies.
Is celery soluble or insoluble fiber?
Celery is mainly insoluble fiber. About 70% of fiber in celery is insoluble fiber. Only 30% is soluble fiber.[2]
Both types of fiber are beneficial for the body. Insoluble fiber, in particular, improves bowel health. It may prevent and treat constipation!
How can I increase fiber intake?
We should consume a wide variety of foods high in fiber for good health. But, only whole, plant-based foods contain decent amounts of fiber.
Animal products contain no fiber, while refined plant-based foods contain negligible amounts of fiber. For instance, whole wheat bread contains about 3 times more fiber than white bread!
The richest foods in fiber are beans and legumes. For instance, a serving of lentils provides more than 50% of the DV.
Vegetables, fruits, whole grains, seeds, and nuts are also great dietary sources of fiber.