Does Blending Reduce the Benefits of Fiber?
Lately I have come across several statements about blending destroying or reducing the benefits of fiber. I did a little research, and I have verified what science has to say about blending fiber.
I was able to find several studies that conclude that “particle size of the fiber source did not affect performance.” One of the most interesting research articles I found was from, “Gut,” an international peer-reviewed journal for health professionals and researchers in gastroenterology & hepatology. The researchers compared bran particles of 2 mm to less than .7 mm. This study found that both fine and coarse fiber have only 2% difference in performance, favoring the smaller fiber. Moreover, the researchers stated that, “Fine bran causes less disturbance of gastric physiology than coarse bran” and discussed how finely ground fiber increases nutrient absorption, and reduces bloating, heartburn, and constipation.
I love that these studies confirm the benefits of blended greens and fruits. That is why I encourage people to consume green smoothies. Maybe one day, every family will know and enjoy green smoothies, until then, keep blending!
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