Far More Information On Soluble Fiber

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

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 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

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

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.

About the Author:  By Faryn Clark

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