Dietary fiber is generally found in various natural sources such as fruits, grains, beans, seeds, vegetables, and nuts. In fact, soluble fiber plays a vital role in preventing the damage to the heart and blood vessels due to the formation of cholesterol plaques. One should include soluble fiber to their routine nutrition plan. Moreover, one can substitute natural soluble fiber with any, soluble fiber supplements.
Sources of soluble Fiber
Natural sources that contain soluble fiber include carrots, beans, Brussels sprouts, oatmeal, and other dietary products. The main function of soluble fiber is to form a protective gel layer in the bowel system and to improve the process of digestion. The protective layer of gel prevents the circulation and absorption of various types of bad cholesterol in the body. Moreover, some of the serious health complications like stroke or heart failure can be triggered by the elevated levels of bad cholesterol in the blood. Soluble fiber should be incorporated to the routine diet plan. If one is not receiving adequate soluble fiber through diet, then it is advised to take fiber supplements.
Forms
The 2 different forms of dietary fiber include: insoluble and soluble fiber. Insoluble fiber does not absorb water, but it easily passes through the digestive tract without any physical alteration. Soluble fiber, on the other hand, readily swells up when exposed to water to create a gel-like component. Both soluble and insoluble fiber varieties are recommended in same amounts. About 30 to 35 grams of fiber is advised for older children, young adults and older adults, irrespective of its type.
The soluble fiber supplements are available in various forms. The most common variety of soluble fiber supplements includes psyllium husk that is harvested and extracted from the seeds of Plantago ovata herb. Various other types of soluble fiber include methylcellulose, guar gum, wheat dextrin, calcium polycarbophil, acacia senegal and inulin. The soluble fiber has a same action on the body despite its availability in different forms. Soluble fiber is available in various forms depending upon a dietary source.
The Linus Pauling Institute at Oregon State University notes that Pectin belongs to a group of thick polysaccharide. Polysaccharides belong to a class of carbohydrate that consists of repeating units of sugar molecules. This type of fiber is abundantly found in the berries and fruits. Pectin is also effective in the form of supplement as it is prepared by extracting it from the apples and peels of citrus fruits.
Beta-glucans
The NYU Langone Medical Center notes that betaglucans belong to the group of soluble fiber and are available in different subtypes based on the molecular structure of the fiber. Fortified whole grains such as wheat, barley and oats are the richest sources of beta glucans. Mushrooms and baker's yeast are also rich sources of beta glucans. The clinical benefits of fiber have been demonstrated by the research and it is known to reduce the LDL and total cholesterol levels in the body by up to 10 percent.
Guar Gum
It has been reported by the Linus Pauling Institute that guar gum is a form of polysaccharide that can be found in seeds. It is known to offer various health benefits like reducing the symptoms of irritable bowel syndrome and reducing the bad cholesterol levels. It is also used to thicken the foods.
Psyllium
The reports of the University of Maryland Medical Center claim that the soluble fiber acts as a distinct laxative and is hence used as an active ingredient in some laxatives like Metamucil. Psyllium is generally extracted from an herb referred to as Plantago ovata that grows abundantly in India. The fiber is generally present in the husk of the seed, and it is extracted for use in medicines and supplements. Psylium has various health benefits as it lowers the cholesterol level, relieve the discomfort caused by conditions such as the irritable bowel syndrome, diarrhea constipation, and even hemorrhoids.
Sources of soluble Fiber
Natural sources that contain soluble fiber include carrots, beans, Brussels sprouts, oatmeal, and other dietary products. The main function of soluble fiber is to form a protective gel layer in the bowel system and to improve the process of digestion. The protective layer of gel prevents the circulation and absorption of various types of bad cholesterol in the body. Moreover, some of the serious health complications like stroke or heart failure can be triggered by the elevated levels of bad cholesterol in the blood. Soluble fiber should be incorporated to the routine diet plan. If one is not receiving adequate soluble fiber through diet, then it is advised to take fiber supplements.
Forms
The 2 different forms of dietary fiber include: insoluble and soluble fiber. Insoluble fiber does not absorb water, but it easily passes through the digestive tract without any physical alteration. Soluble fiber, on the other hand, readily swells up when exposed to water to create a gel-like component. Both soluble and insoluble fiber varieties are recommended in same amounts. About 30 to 35 grams of fiber is advised for older children, young adults and older adults, irrespective of its type.
The soluble fiber supplements are available in various forms. The most common variety of soluble fiber supplements includes psyllium husk that is harvested and extracted from the seeds of Plantago ovata herb. Various other types of soluble fiber include methylcellulose, guar gum, wheat dextrin, calcium polycarbophil, acacia senegal and inulin. The soluble fiber has a same action on the body despite its availability in different forms. Soluble fiber is available in various forms depending upon a dietary source.
The Linus Pauling Institute at Oregon State University notes that Pectin belongs to a group of thick polysaccharide. Polysaccharides belong to a class of carbohydrate that consists of repeating units of sugar molecules. This type of fiber is abundantly found in the berries and fruits. Pectin is also effective in the form of supplement as it is prepared by extracting it from the apples and peels of citrus fruits.
Beta-glucans
The NYU Langone Medical Center notes that betaglucans belong to the group of soluble fiber and are available in different subtypes based on the molecular structure of the fiber. Fortified whole grains such as wheat, barley and oats are the richest sources of beta glucans. Mushrooms and baker's yeast are also rich sources of beta glucans. The clinical benefits of fiber have been demonstrated by the research and it is known to reduce the LDL and total cholesterol levels in the body by up to 10 percent.
Guar Gum
It has been reported by the Linus Pauling Institute that guar gum is a form of polysaccharide that can be found in seeds. It is known to offer various health benefits like reducing the symptoms of irritable bowel syndrome and reducing the bad cholesterol levels. It is also used to thicken the foods.
Psyllium
The reports of the University of Maryland Medical Center claim that the soluble fiber acts as a distinct laxative and is hence used as an active ingredient in some laxatives like Metamucil. Psyllium is generally extracted from an herb referred to as Plantago ovata that grows abundantly in India. The fiber is generally present in the husk of the seed, and it is extracted for use in medicines and supplements. Psylium has various health benefits as it lowers the cholesterol level, relieve the discomfort caused by conditions such as the irritable bowel syndrome, diarrhea constipation, and even hemorrhoids.
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