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.
Forms
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 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
The reports of the University of Maryland Medical Center claim that the soluble fiber acts as a distinct laxative and is hence used as an active ingredient in some laxatives like Metamucil. Psyllium is generally extracted from an herb referred to as Plantago ovata that grows abundantly in India. The fiber is generally present in the husk of the seed, and it is extracted for use in medicines and supplements. Psylium has various health benefits as it lowers the cholesterol level, relieve the discomfort caused by conditions such as the irritable bowel syndrome, diarrhea constipation, and even 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.
Forms
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 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
The reports of the University of Maryland Medical Center claim that the soluble fiber acts as a distinct laxative and is hence used as an active ingredient in some laxatives like Metamucil. Psyllium is generally extracted from an herb referred to as Plantago ovata that grows abundantly in India. The fiber is generally present in the husk of the seed, and it is extracted for use in medicines and supplements. Psylium has various health benefits as it lowers the cholesterol level, relieve the discomfort caused by conditions such as the irritable bowel syndrome, diarrhea constipation, and even hemorrhoids.
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