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
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.
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.
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 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 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
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.
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.
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 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 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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