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
Some of the natural sources of soluble fiber include oat bran, oatmeal, carrots, Brussels sprouts, beans and other dietary sources. The soluble fiber is effective in aiding the digestive process as it forms a gel layer over the mucosal lining of the bowel system. The gel prevents the absorption and circulation of the bad cholesterol all over the system. The incidence of stroke and heart failure is commonly caused by the high cholesterol levels in the blood. It is imperative to include soluble fiber as part of a diet. It is a highly recommended food source to prevent chronic health problems. Hence, it is advised to take fiber supplements to ensure the adequate intake of soluble fiber.
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
According to the NYU Langone Medical Center, beta glucans belong to the group of soluble fiber and are available in various subtypes depending upon the molecular structure of the fiber. Betaglucans are abundantly present in some of the natural sources such as fortified whole grains, including oats, barley, and wheat. Mushrooms and backer's yeast also contain this type of fiber. A research study performed on this type of fiber has concluded that betaglucans reduce the LDL and total cholesterol 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
Some of the natural sources of soluble fiber include oat bran, oatmeal, carrots, Brussels sprouts, beans and other dietary sources. The soluble fiber is effective in aiding the digestive process as it forms a gel layer over the mucosal lining of the bowel system. The gel prevents the absorption and circulation of the bad cholesterol all over the system. The incidence of stroke and heart failure is commonly caused by the high cholesterol levels in the blood. It is imperative to include soluble fiber as part of a diet. It is a highly recommended food source to prevent chronic health problems. Hence, it is advised to take fiber supplements to ensure the adequate intake of soluble fiber.
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
According to the NYU Langone Medical Center, beta glucans belong to the group of soluble fiber and are available in various subtypes depending upon the molecular structure of the fiber. Betaglucans are abundantly present in some of the natural sources such as fortified whole grains, including oats, barley, and wheat. Mushrooms and backer's yeast also contain this type of fiber. A research study performed on this type of fiber has concluded that betaglucans reduce the LDL and total cholesterol 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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