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.
Form of soluble fiber
In general, dietary fiber is available in 2 varieties: soluble and insoluble fiber. Insoluble fiber is a form that doesn't get readily absorbed in water, but it can relatively surpass the digestive tract without any physical change. In contrary, soluble fiber swells up when exposed to water and produces a gel like substance. However, the daily recommended dose of both soluble fiber and insoluble fiber is the same despite the differences. It is advised for older children, adolescents and adults to take up to 30 -35 grams of fiber daily.
The soluble fiber supplements also comprise of different varieties. One of the commonly preferred soluble fiber supplements is psyllium husk. It is obtained by sowing the seeds of the Plantago ovata herb. Some of the different varieties of soluble fiber include methylcellulose, acacia senegal, wheat dextrin, inulin, calcium polycarbophil and guar gum. Although, soluble fiber varieties differ, however its action remains the same throughout the body. Soluble fiber is available in several different forms depending upon the source of diet.
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
The Linus Pauling Institute claims that the Guar gum belongs to the group of polysaccharides and seeds are its richest source. Apart from reducing the cholesterol levels, guar gum reduces the complications of irritable bowel syndrome. It is also added to the food to thicken their consistency.
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.
Form of soluble fiber
In general, dietary fiber is available in 2 varieties: soluble and insoluble fiber. Insoluble fiber is a form that doesn't get readily absorbed in water, but it can relatively surpass the digestive tract without any physical change. In contrary, soluble fiber swells up when exposed to water and produces a gel like substance. However, the daily recommended dose of both soluble fiber and insoluble fiber is the same despite the differences. It is advised for older children, adolescents and adults to take up to 30 -35 grams of fiber daily.
The soluble fiber supplements also comprise of different varieties. One of the commonly preferred soluble fiber supplements is psyllium husk. It is obtained by sowing the seeds of the Plantago ovata herb. Some of the different varieties of soluble fiber include methylcellulose, acacia senegal, wheat dextrin, inulin, calcium polycarbophil and guar gum. Although, soluble fiber varieties differ, however its action remains the same throughout the body. Soluble fiber is available in several different forms depending upon the source of diet.
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
The Linus Pauling Institute claims that the Guar gum belongs to the group of polysaccharides and seeds are its richest source. Apart from reducing the cholesterol levels, guar gum reduces the complications of irritable bowel syndrome. It is also added to the food to thicken their consistency.
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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