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.
Forms
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.
There are different types of soluble fiber supplements. Psyllium husk is naturally obtained by harvesting the seeds of the herb Plantago ovata and it is one of the most common varieties of soluble fiber supplement. Some of the soluble fiber varieties include wheat dextrin, methylcellulose, acacia senegal, guar gum, inulin and calcium polycarbophil. Although, each kind of soluble fiber differs, the overall effect on human system remains the same. There are various forms of soluble fiber based on their 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 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
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.
Forms
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.
There are different types of soluble fiber supplements. Psyllium husk is naturally obtained by harvesting the seeds of the herb Plantago ovata and it is one of the most common varieties of soluble fiber supplement. Some of the soluble fiber varieties include wheat dextrin, methylcellulose, acacia senegal, guar gum, inulin and calcium polycarbophil. Although, each kind of soluble fiber differs, the overall effect on human system remains the same. There are various forms of soluble fiber based on their 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 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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