Dietary fiber is present in various plant sources such as vegetables, fruits, grains, beans, seeds and nuts. The major advantage of taking soluble fiber is that it protects the cardiovascular and circulatory system in the body by preventing the formation of cholesterol plaques. One should learn more about the health benefits of soluble fiber and include it to one's routine diet regimen. In general, one can gain the same health benefits by the incorporation of soluble fiber supplements to their nutrition plan.
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
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 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 claims that Pectin belongs to the thick polysaccharide variety. Polysaccharides are a form of carbohydrate consisting of repeated units of sugar molecules. Some of the sources like berries and fruits contain abundant quantity of this type of fiber. Pectin is available as a supplement as it is isolated from the peels of citrus fruits and apples.
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
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
According to the University of Maryland Medical Center, soluble fiber is a natural laxative and is hence used in laxatives like Metamucil. Psylliium is found in abundance in India and it is extracted from the herb, plantago ovata. The psyllium fiber is present in the husk of the seed, which is extracted for therapeutic use in medicines and supplements. This type of fiber reduces cholesterol in the body and neutralizes the symptoms of various health conditions like diarrhea, irritable bowel syndrome and 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
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 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 claims that Pectin belongs to the thick polysaccharide variety. Polysaccharides are a form of carbohydrate consisting of repeated units of sugar molecules. Some of the sources like berries and fruits contain abundant quantity of this type of fiber. Pectin is available as a supplement as it is isolated from the peels of citrus fruits and apples.
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
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
According to the University of Maryland Medical Center, soluble fiber is a natural laxative and is hence used in laxatives like Metamucil. Psylliium is found in abundance in India and it is extracted from the herb, plantago ovata. The psyllium fiber is present in the husk of the seed, which is extracted for therapeutic use in medicines and supplements. This type of fiber reduces cholesterol in the body and neutralizes the symptoms of various health conditions like diarrhea, irritable bowel syndrome and hemorrhoids.
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