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 purest, plant sources of soluble fiber include Brussels sprouts, carrots, beans, oatmeal, and other dietary products. Soluble fiber is usually indicated by healthcare professionals to aid the process of digestion as the fiber creates a protective gel in the bowel system. This protective layer of gel prevents the absorption and circulation of various kinds of bad cholesterol level in the blood stream. Elevated bad cholesterol level is the main cause of heart attack or stroke. It is advised to include soluble fiber to the diet. It is thus advised to include fiber supplements to ensure that the body is receiving adequate fiber content.
Form of soluble fiber
There are two different varieties of dietary fiber: insoluble and soluble fiber. Insoluble fiber readily passes through the digestive tract without physical change even though it does not readily absorb water. On the other hand, soluble fiber swells on contact with water to form a gel-like substance. Although, the types of dietary fiber differ, however, the recommended amount remains the same. About 30 to 35 grams of fiber is recommended each day for older children, young adults, and adults.
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
Beta-glucans belong to the group of soluble fiber and are available in various subtypes based on the molecular structure of the fiber states the NYU Langone Medical Center. Whole grain cereals like wheat, barley and oats contain the highest concentration of beta-glucans. Baker's yeast and mushrooms also contain this type of fiber. Research claims that the clinical effects of fiber type present in beta glucans can reduce the level of total cholesterol and LDL cholesterol by up to 10 percent.
Guar gum
The Linus Pauling Institute reports that the Guar gum is a type of polysaccharide that is present in seeds. The guar gum, in addition to reducing the cholesterol levels also minimizes the complications of irritable bowel syndrome. Guar gum fiber is usually added to improve the thickness consistency of 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 purest, plant sources of soluble fiber include Brussels sprouts, carrots, beans, oatmeal, and other dietary products. Soluble fiber is usually indicated by healthcare professionals to aid the process of digestion as the fiber creates a protective gel in the bowel system. This protective layer of gel prevents the absorption and circulation of various kinds of bad cholesterol level in the blood stream. Elevated bad cholesterol level is the main cause of heart attack or stroke. It is advised to include soluble fiber to the diet. It is thus advised to include fiber supplements to ensure that the body is receiving adequate fiber content.
Form of soluble fiber
There are two different varieties of dietary fiber: insoluble and soluble fiber. Insoluble fiber readily passes through the digestive tract without physical change even though it does not readily absorb water. On the other hand, soluble fiber swells on contact with water to form a gel-like substance. Although, the types of dietary fiber differ, however, the recommended amount remains the same. About 30 to 35 grams of fiber is recommended each day for older children, young adults, and adults.
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
Beta-glucans belong to the group of soluble fiber and are available in various subtypes based on the molecular structure of the fiber states the NYU Langone Medical Center. Whole grain cereals like wheat, barley and oats contain the highest concentration of beta-glucans. Baker's yeast and mushrooms also contain this type of fiber. Research claims that the clinical effects of fiber type present in beta glucans can reduce the level of total cholesterol and LDL cholesterol by up to 10 percent.
Guar gum
The Linus Pauling Institute reports that the Guar gum is a type of polysaccharide that is present in seeds. The guar gum, in addition to reducing the cholesterol levels also minimizes the complications of irritable bowel syndrome. Guar gum fiber is usually added to improve the thickness consistency of 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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