Which part of oranges contain fiber?

Which part of oranges contain fiber?

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I think it's pith, but here (non-english country) many chef suggest orange's vascular veins which look "fibrous" and have similar translated word with "fiber" itself. Please enlighten me which?

Cellulose is one of the most common sources of fiber in the nutritional sense. Because oranges are plants, their cells have cell walls, made out of cellulose, so some of the fiber in an orange is surrounding each individual cell. Both vascular cells and pith cells tend to have particularly thick cell walls, so they are probably higher in fiber (this article also suggests that the pith is particularly high in fiber - vascular tissue is probably not mentioned because it is less prominent).

Which part of oranges contain fiber? - Biology

Fiber is one kind of carbohydrate. It is sometimes called roughage or bulk. Fiber is the part of plant foods that our bodies do not break down during digestion. Because fiber isn't digested, it doesn't give us calories. Foods that contain a lot of fiber may also contain other types of carbohydrates like starch or sugar. While we do not get calories from the fiber in these foods, we do get calories from the sugars and starches they contain.

Fiber is important for keeping the digestive tract working smoothly. Since we do not digest it, the fiber in food passes into the intestine and absorbs water. The undigested fiber creates "bulk" so the muscles in the intestine can push waste out of the body. Eating enough fiber helps prevent constipation. It may also reduce the risk of getting colon cancer. Some fibers can help lower blood cholesterol.

Dried peas and beans like lentils, black-eyed peas, chickpeas and kidney beans are the best sources of fiber. The skins and seeds in fresh fruits and vegetables are good sources, too. Whole-grain cereals and breads like oatmeal, brown rice, grits and whole-wheat bread are all naturally high in fiber.

Often the fiber in plant foods (like skins, bran or seeds) is removed when the food is cooked by us or processed by the manufacturer. We get more fiber when we eat whole fruits and vegetables with the peels and seeds than we do when we eat foods like applesauce or instant mashed potatoes. When we shop we can look on food labels to find products that say "100%" whole grain. We can also compare the Nutrition Facts to find foods with more fiber.

To find out more about other types of carbohydrates, read the files "Carbohydrates" and/or "Sugars".

To find out how much fiber you need every day, go to "Ask the Nutritionist."

Health Risks of Oranges

Sometimes you can get too much of a good thing. Though this mainly applies to the supplement form, too much vitamin C at one time could give your body more fiber and sugar than it needs.

Oranges are high in acid, and that can make symptoms of gastroesophageal reflux disease (GERD) worse.

If you’re taking beta-blockers, too many oranges could increase your potassium intake and lead to kidney damage.


If your body stores more iron than it needs, a condition called hemochromatosis, high doses of vitamin C can add more iron and damage your tissues.

Vitamin C may also increase absorption from medicines that contain aluminum, like phosphate binders, and increase your estrogen levels if you're on hormone replacement therapy.

As for orange juice, you might get some extra sugar and lose some fiber in the trade-off. Too much fruit juice can also lead to weight gain, which can raise your risk of heart disease, especially in middle age. But both whole oranges and their juice are good for you.

Eating one orange a day can reduce the risk of mouth, larynx and stomach cancers by up to 50 percent, according to research by the Commonwealth Scientific and Industrial Research Organization. In addition, research presented at the 2006 symposium "Functional Foods and Health," sponsored by the American Chemical Society, showed that consuming mandarin oranges and drinking juice from these oranges cuts the risk of liver cancer. The high levels of antioxidants in oranges may be at least partially responsible for their anti-cancer effects.

Pros & Cons of Oranges

While all oranges convey health benefits, some may be better than others. Scientists at a 2002 meeting for the American Chemical Society reported that organically grown oranges have up to 30 percent more vitamin C than conventionally grown fruits, even when the organic oranges were smaller. Fully ripened oranges may have a higher antioxidant content than unripe fruit, so letting them sit on the kitchen counter for a few days can boost their health properties.

What to know about oranges

Oranges are a type of low calorie, highly nutritious citrus fruit. As part of a healthful and varied diet, oranges contribute to strong, clear skin and can help lower a person’s risk of many conditions.

Oranges are popular due to their natural sweetness, the many different types available, and the diversity of uses. For example, a person can consume them in juices and marmalades, eat them whole, or use zested peel to add a tangy flavor to cakes and desserts.

This popular citrus fruit is particularly known for its vitamin C content. However, oranges contain a range of other plant compounds and antioxidants that may reduce inflammation and work against disease.

In this article, we look at the many health benefits of oranges, their nutritional profile, and how to include more in the diet.

The nutrients in oranges offer a range of health benefits. The sections below discuss these benefits in more detail.


As an excellent source of the antioxidant vitamin C, oranges may help combat the formation of free radicals that cause cancer.

Although an adequate vitamin C intake is necessary and very beneficial, the amount a person would need for the desired therapeutic effect on cancer is more than they could realistically consume.

For example, one study concluded that medical scientists could harness the power of vitamin C from oranges to inhibit colorectal cancer cells in the future. However, the authors concede that 300 oranges’ worth of vitamin C would be necessary.

That said, in 2015, a study linked grapefruit and orange juice with a higher risk of skin cancer. Researchers found that people who consumed high amounts of whole grapefruit or orange juice were over a third more likely to develop melanoma than those who consumed low amounts. This may have been due to citrus compounds that exert photocarcinogen properties.

More research is necessary to confirm the effects of orange consumption on cancer risk.

Blood pressure

Oranges contain no sodium, which helps keep a person below their daily limit . On the other hand, a cup of orange juice can boost daily potassium intake by 14%.

Maintaining a low sodium intake is essential to lowering blood pressure. However, increasing potassium intake may be just as important for reducing a person’s risk of high blood pressure, as it can help support the relaxation and opening of blood vessels.

According to the Office of Dietary Supplements (ODS), increasing potassium intake can reduce the risk of high blood pressure and stroke.

Heart health

Oranges are a good source of fiber and potassium, both of which can support heart health.

According to one 2017 review of previous meta-analyses, consuming enough fiber can significantly reduce the risk of heart disease both developing and being fatal. The review links this effect to its ability to lower cholesterol levels in the blood.

One cup of orange juice can provide 14% of a person’s daily potassium requirement.

The ODS found that people with higher potassium intakes may have a lower risk of stroke and other cardiovascular diseases. They mainly attribute this to the effects of potassium on blood pressure.


A medium orange weighing 131 grams (g) contributes 3.14 g of fiber, which is nearly 10% of an adult’s daily fiber requirement. Several studies have found that fiber can improve some factors that contribute to diabetes development and progression.

For example, one 2019 study found that consuming 4 g of a dietary fiber supplement per day did not reduce blood glucose but improved how the body responds to insulin. Low insulin sensitivity can contribute to type 2 diabetes.

Weight control is also important for reducing the risk of diabetes, as obesity and overweight can contribute to the development of type 2 diabetes. The body processes fiber more slowly than other nutrients, so it can help a person feel fuller for longer and reduce their urge to eat snacks throughout the day.

Following a diet that contains a high proportion of fruits and vegetables can support blood sugar control and reduce the risk of type 2 diabetes and disease progression. That said, a diabetes friendly diet should include healthful foods from a variety of food groups.

Consuming enough vitamin C can help a person maintain skin health and appearance.

Vitamin C contributes to collagen production . Collagen supports the skin, promotes wound healing, and improves skin strength.

The outcome of a 2015 review suggests that dietary vitamin C improved how people perceived their skin health and how healthful it actually was, including appearance, wrinkling, elasticity, and roughness.

Sugar With Nutritional Benefits

Oranges illustrate another reason why natural sugar is healthy, while sugar added to foods contributes to weight gain: They're filled with nutrients added sugar is just empty calories.

One navel orange supplies 82.7 milligrams of vitamin C. This value exceeds women's recommended dietary allowance of 75 milligrams and nearly fulfills the 90 milligrams of vitamin C men should get daily. You'll also get folate, vitamin B6, potassium and calcium. Oranges contain beneficial phytonutrients called flavonoids. One in particular, hesperetin, may help lower cholesterol and provide antioxidant protection.

High-fiber diet

In order to get all the benefits of fiber, many people adopt a high-fiber diet. When incorporating more fiber into your diet, start slowly, adding 5 g a day for two weeks, the University of Michigan recommends. If consumed too fast or in excess, fiber can cause bloating, cramps and even diarrhea. Let your body get used to having more fiber.

The University of Michigan also advises balancing non-caffeinated drinks with caffeinated ones. Because caffeine is a diuretic that causes loss of fluids, adding excess caffeine to a high-fiber diet can cause constipation. Aim for two cups of non-caffeinated fluids for every cup of caffeinated ones.

Smathers recommended the following tips for a successful high-fiber diet:

  • Add fruit (especially berries) to every meal.
  • Start the day with bran cereal or oatmeal and berries.
  • Add beans or legumes to a lunchtime salad or soup, or have a bean or lentil burger rather than one with meat.
  • At dinner, add high-fiber vegetables like broccoli, corn and turnip greens to meat sauces. Combine with whole-wheat pasta or brown rice.


Fruits, vegetables, beans and whole grains all contain dietary fiber, a type of carbohydrate that provides minimal energy for the body. Although the body can't use fiber efficiently for fuel, it's an important part of a healthy eating plan and helps with a variety of health conditions.

  • Heart disease: Fiber may help prevent heart disease by helping reduce cholesterol.
  • Weight management: Fiber slows the speed at which food passes from the stomach to the rest of the digestive system &ndash this can make us feel full longer. Foods that are higher in dietary fiber often are lower in calories as well.
  • Diabetes: Because fiber slows down how quickly food is broken down, it may help control blood sugar levels for people with diabetes by reducing blood sugar levels after meals.
  • Digestive issues: Fiber increases bulk in the intestinal tract and may help improve the frequency of bowel movements.

The recommended amount of dietary fiber is 14 grams for every 1,000 calories per day, or, about 25 grams for women and 38 grams for men each day. Your exact needs may vary depending on your energy needs.

Whole grains and beans tend to be higher in fiber than fruits and vegetables, but all are sources of dietary fiber and contribute other important nutrients. Make sure to include a variety of these foods regularly to meet your dietary fiber needs. These are a few tips to help increase your fiber intake from foods:

  • Mix in oats to meatloaf, bread or other baked goods.
  • Toss beans into your next salad or soup.
  • Chop up veggies to add to sandwiches or noodle dishes such as pasta or stir-fry.
  • Blend fruit into a smoothie or use it to top cereal, pancakes or desserts.

It also is important to drink plenty of water and to increase your fiber intake gradually in order to give your body time to adjust.

Why do we need dietary fiber?

Dietary fiber, also known as roughage, is the indigestible part of plant foods. Fiber has a host of health benefits, including reducing the risk of heart disease and type 2 diabetes.

Fiber is mostly in vegetables, fruits, whole grains, and legumes. There are two types of fiber — soluble and insoluble — and both play important roles in health:

  • Insoluble fiber does not dissolve in water and adds bulk to the stool, preventing constipation.
  • Soluble fiber absorbs water, forming a gel-like substance in the digestive system. Soluble fiber may help lower cholesterol levels and help regulate blood sugar levels.

This article looks at the different types of fiber, why they are important, and suggests some healthful fiber-rich foods.

Share on Pinterest Oats, fruit, and nuts are all good sources of soluble fiber.

Dietary fiber is an essential part of a healthful diet. It is crucial for keeping the gut healthy and reducing the risk of chronic health conditions.

Most people in the United States do not get enough fiber from their diets. According to some estimates, only 5% of the population meet the adequate intake recommendations. This means that most people in the U.S. could get health benefits from increasing their daily fiber intake.

Eating fiber has many health benefits:

Protection against heart disease

Several studies over the past several decades have examined dietary fiber’s effect on heart health, including preventing cardiovascular disease and reducing blood pressure.

A 2017 review of studies found that people eating high fiber diets had significantly reduced risk of cardiovascular disease and lower mortality from these conditions.

The authors say that these heart protective effects could be because fiber reduces total cholesterol and low-density lipoprotein (LDL) cholesterol, also called ‘bad cholesterol,’ which is a major risk for heart conditions.

Better gut health

Fiber is important for keeping the gut healthy. Eating enough fiber can prevent or relieve constipation, helping waste to move smoothly through the body. It also encourages healthy gut microbiota.

According to a 2015 review, dietary fiber increases the bulk of stool, helps promote regular bowel movements, and reduces the time that waste spends inside the intestines.

According to a 2009 review, dietary fiber has a positive impact on gastrointestinal disorders, including:

  • colorectal ulcer
  • hiatal hernias
  • gastroesophageal reflux disease
  • diverticular disease

A 2019 review reports that fiber intake may reduce a person’s risk of colorectal cancer.

Reduced diabetes risk

Adding more fiber to the diet may also have benefits for diabetes. Fiber can help slow down the body’s absorption of sugar, helping to prevent blood sugar spikes after meals.

A 2018 review reports that people who ate high fiber diets, especially cereal fiber, had a lower risk of developing type 2 diabetes. These individuals also reported a small reduction in blood glucose levels.

Weight management

For people aiming to lose weight, a diet high in dietary fiber can help regulate weight loss. High fiber foods help a person feel fuller for longer and may help people adhere to a diet.

In a 2019 study , researchers concluded that people who increased their dietary fiber intake increased their weight loss and adherence to their dietary caloric restriction.

Fiber includes nonstarch polysaccharides, such as cellulose, dextrins, inulin, lignin, chitins, pectins, beta-glucans, waxes, and oligosaccharides.

Soluble and insoluble are the two types of dietary fiber.

Most high fiber containing foods have both insoluble and soluble fiber, so people do not need to think much about the difference. Instead, they can focus on overall fiber intake.

Soluble fiber

Soluble fiber dissolves in water and forms a gel-like substance in the stomach. Bacteria later break the gel down in the large intestine. Soluble fiber provides some calories to the individual.

Soluble fiber provides the following benefits:

  • lowering LDL cholesterol in the blood by affecting how the body absorbs dietary fat and cholesterol
  • slowing absorption of other carbohydrates through digestion, which can help regulate blood sugar levels

Good sources of soluble fiber include:

Insoluble fiber

Insoluble fiber does not dissolve in water and passes through the gastrointestinal tract, mostly intact. It does not provide calories.

Insoluble fiber helps build bulk in the stool, helping a person pass stool more quickly. It can also help prevent constipation.


You knew this one was coming, right? Like eggplants, potatoes themselves aren’t terrible by themselves. They’re calorie dense—one cup has about 115 calories𠅋ut they do contain some fiber in the skin and potassium and vitamin C. However, most cooking methods virtually destroy all of these nutrients. When potatoes are fried and covered in salt, or boiled and mashed to buttery mush, their healthy aspects generally disappear. What’s left is a high-calorie food that spikes your blood sugar. You can get the same mashed experience with cauliflower, even butternut squash. Both of those foods deliver fewer calories and more nutrients per serving than potatoes.

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