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
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
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
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
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
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
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
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
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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