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 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.
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.
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
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 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 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.
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.
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
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 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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