Celery has a decent fiber content. It contains 0.64 g per stack, while celery juice contains 1.6 g of fiber per 100 ml.
Why should we eat fiber?
A diet high in fiber is beneficial for health. It has been associated with a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. It may lower elevated blood pressure and serum cholesterol levels, improve insulin sensitivity and enhance immune function!
We should consume at least 14 g of fiber per 1,000 calories. Hence, people who follow a typical 2,000 calorie diet should consume at least 28 g of fiber. More is better, though.
Getting too much fiber from food is rather unlikely. Actually, 90% of Americans fail to meet the recommended daily intake! So, it’s crucial to start consuming more foods high in fiber.
Is celery high in dietary fiber?
Celery contains decent amounts of fiber. Actually, raw celery contains 1.6 g of fiber per 100 g, while a medium stack contains about 0.64 g of fiber.
Moreover, a cup of raw chopped celery contains about 6% of the recommended daily intake, while a cup of cooked celery contains more than 9% of the recommended dose. Cooked celery contains less water. So, it’s more nutrient dense.
Celery juice contains fiber as well. It has 1.6 g 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. You’ll find a wide variety of juicers on Amazon. 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 celery to your smoothies. Hence, no fiber would be lost.
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 such as meat, eggs, or dairy, while refined plant-based foods contain negligible amounts of fiber. For instance, whole-wheat bread contains about 3 times more fiber than white bread!
Actually, the richest foods in fiber are beans and legumes. For instance, a serving of lentils provides more than 50% of the daily recommended dose of fiber!
Vegetables, fruits, whole-grains, seeds, and nuts are also great dietary sources of fiber.