Dietary fiber can be abundantly found in beans, grains, vegetables, fruits, seeds and nuts. In general, soluble fiber reduces the risk of developing cholesterol plaques, protects the blood vessels and heart from damage. Hence, it is imperative to take the soluble fiber every day by including the foods containing soluble fiber as part of the diet. Alternately, one can incorporate soluble fiber supplements to their nutrition plan.
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.
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.
According to the Linus Pauling Institute at Oregon State University, Pectin is a type of thick polysaccharide. In general, polysaccharides are a variety of carbohydrates that are made up of repeating units of sugar molecules. Berries and fruits contain abundant amount of this type of fiber. Pectin is also available as a supplement. It is usually formulated by extracting pectin from the natural sources like apples and the 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
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 University of Maryland Medical Center claims that the soluble fiber naturally possessed a laxative property and is therefore included in few laxatives like Metamucil. Psyllium is generally extracted from plantago ovata herb that is abundantly found in India. The plant contains seeds and the fiber is present in the husk portion of the seed. It has distinct medicinal value and it thus used in medicines as well as supplements. Apart from reducing the bad cholesterol levels in blood, psyllium fiber alleviates the discomfort caused by irritable bowel syndrome, diarrhea, constipation and 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.
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.
According to the Linus Pauling Institute at Oregon State University, Pectin is a type of thick polysaccharide. In general, polysaccharides are a variety of carbohydrates that are made up of repeating units of sugar molecules. Berries and fruits contain abundant amount of this type of fiber. Pectin is also available as a supplement. It is usually formulated by extracting pectin from the natural sources like apples and the 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
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 University of Maryland Medical Center claims that the soluble fiber naturally possessed a laxative property and is therefore included in few laxatives like Metamucil. Psyllium is generally extracted from plantago ovata herb that is abundantly found in India. The plant contains seeds and the fiber is present in the husk portion of the seed. It has distinct medicinal value and it thus used in medicines as well as supplements. Apart from reducing the bad cholesterol levels in blood, psyllium fiber alleviates the discomfort caused by irritable bowel syndrome, diarrhea, constipation and hemorrhoids.
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