Posts Tagged ‘ Soluble ’

Sources of Soluble Fiber

October 23, 2010
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Dietary fiber is a food substance found in plants that contains no calories and has many health benefits associated with it. High intake of dietary fiber lowers the blood pressure and serum cholesterol levels, hence reduces the risk of coronary heart disease, stroke, high blood pressure, diabetes, obesity, and certain gastrointestinal diseases. Fiber supplementation enhances the body’s immune system and minimizes the possibilities of many gastrointestinal disorders like gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation and hemorrhoids. For people who are on diet or a weight loss program, fiber intake is highly beneficial.

There are mainly two types of fibers: soluble and insoluble fibers. Both these fibers are not digestible as they are not absorbed into the bloodstream. These fibers are not utilized as a source of energy and are excreted from the body. Soluble fiber forms a gel when mixed with water, while the insoluble fiber helps move the food through our body and gets excreted more quickly. The recommended soluble fiber amounts in food is 21 to 38 grams per day.

Health Benefits of Soluble Fiber
The benefits of soluble fiber primarily occurs in our digestive system, i.e. stomach and small intestine. Some of these benefits are as follows:

Soluble fiber decelerates digestion in the stomach and small intestine which slows down the conversion of carbohydrates into glucose, hence stabilizing the blood glucose levels. By reducing the glycemic index of the food, it forces the nutrients to spend more time in the digestive area, eventually increasing the uptake of minerals and other nutrients in the food.
It reduces the blood cholesterol and sugar levels by binding with the bile acids and cholesterol in the digestive tract, hence preventing them from getting absorbed by the body. This reduces the risks of heart diseases and helps in controlling diabetes.
It forms a thick gel when it comes in contact with water in the digestive tract. This slows down the digestive process and gives a feeling of satiety. Hence, fiber is quite a useful component in a healthy weight loss diet as the person doesn’t feel hungry frequently.
Soluble fiber also has some cancer benefits as it helps in preventing colon cancer and breast cancer.
Foods High in Soluble Fiber
Some of the best sources of soluble fiber are as follows:
Fruits like apples, cranberries, grapes, oranges, peaches, pears, plums and prunes are excellent sources of soluble fiber. Eating these fruits without peeling them will help in preserving their fiber content.
Oatmeal is one of the best source of fiber, also having low sugar content.
Root vegetables like beets, carrots, onions, potatoes and sweet potatoes, and legumes like beans, peas and soybeans are also considered to be rich sources of soluble fiber.
Barley and rye are also good sources of soluble fiber which can be found in different types of breads.
Psyllium husk, flax seed, brussel sprouts, blackberries, etc., are some more sources of soluble fiber. To make sure that you get enough fiber content in your diet, all you have to do is to make some minor changes to your dietary habits, like replacing white bread with wheat bread , having an apple or an orange for breakfast or a bowl of oatmeal in place of sugary cereal.

Soluble Fiber Vs Insoluble Fiber

October 6, 2010
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Dietary fiber, also known as roughage is nothing but the edible part of plant cell wall. Though fiber is edible, it is not digestible. Human body cannot digest fiber and derive energy from it. But still, it is important to have enough fiber in the diet, as it can help to prevent a number of health problems. Our body usually takes longer time to digest fiber rich foods, for which it can prolong the feeling of fullness and satiety. This can help to reduce food intake and thus lose weight. However, this is not the only benefit of fiber. Fiber can have several other important health benefits. Fiber or dietary fiber is mainly of two types, soluble and insoluble fiber. The main difference between the two is that one is soluble in water or liquid, while the other is insoluble in liquid. Given below is some more information about these two types of fiber, and soluble fiber vs insoluble fiber.

Difference Between Soluble Fiber and Insoluble Fiber

As has been mentioned already, the main difference between insoluble and soluble fiber is that one is insoluble in water or liquid and the other is soluble. Insoluble fiber is the dietary fiber that does not dissolve in water. But, it adds bulk to the stool. Our body cannot break down insoluble fiber and so, it passes through the digestive tract almost unchanged. On the other hand, soluble fiber dissolves in water. It swells up and changes into a gel like substance on coming in contact with water. When soluble fiber reaches the large intestine, the intestinal bacteria ferments it. Fermentation of soluble fiber produces short chain fatty acids, that can have some really important health benefits.

Soluble Fiber Vs Insoluble Fiber

Presence of both soluble and insoluble fiber is of crucial importance for our health. The soluble fiber dissolves in water to form a gel like substance and slows down the process of digestion or the movement of food through the digestive tract. This ensures proper absorption of nutrients from food. Soluble fiber helps to stabilize the level of blood sugar by slowing down the release of glucose into the bloodstream. It prolongs the stomach emptying time to stabilize the level of blood glucose. The short chain fatty acids produced during the fermentation of soluble fiber help to lower the level of cholesterol, especially the LDL or ‘low density lipoprotein’ cholesterol. This in turn, can prove helpful in conditions like, heart and cardiovascular diseases. Apart from these, soluble fiber can improve the health of the colon.

Insoluble fiber on the other hand, accelerates the movement of food through the stomach and the intestine. Insoluble fiber remains more or less unchanged as it passes through the digestive tract. So, it can add bulk to the stool to produce large and well-sized stool, that can pass through the intestine easily. It also helps the stool to retain more water and become soft and bulkier. This is why insoluble fiber is important for ensuring regular bowel movements and prevent constipation. In general, insoluble fiber is considered to be of immense importance for cleansing the digestive tract. Besides this, it helps to maintain the pH of the digestive tract and prevent conditions like, hemorrhoids, diverticulitis and even colon cancer.

The scientific names for insoluble fiber are cellulose, lignins, while soluble fiber is known as pectin, mucilage and gums. Some of the important food sources of soluble fiber are, oats, oatmeal, legumes such as, beans, peas, lentils, oranges, citrus fruits, bananas, apples, carrots, barley, psyllium and some vegetables. On the other hand, whole grains, wheat bran, flax seed, whole wheat flour, nuts, corn bran and vegetables like, cauliflower, celery, zucchini and green beans are considered as some of the good sources of insoluble fiber.

So, this is a brief overview of soluble fiber vs insoluble fiber. A comparison between the soluble and insoluble fiber benefits can help you to understand that both the types of fiber are essential for our overall health and well being. Our daily diet should include the foods containing both insoluble and soluble fiber. Though soluble fiber supplements are also available nowadays, it is better to rely on foods for getting enough dietary fiber. However, if you are presently not taking enough fiber, but considering to increase your fiber intake, then be sure to go slow. Following a high fiber diet all of a sudden can cause gas and bloating. So, start with a small amount of fiber and then gradually increase its intake, in order to derive the specific benefits of soluble and insoluble fiber.

Foods High in Soluble Fiber

September 6, 2010
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A few years back, people were not much concerned about the fiber content in their diet. But with an increase in the ailments relating to low intake of fiber, people are considering a healthy high fiber diet. Fiber is the indigestible part of plant material which is not easily absorbed by the body. It is broadly categorized into two classes; insoluble fiber and soluble fiber. Insoluble fiber passes through the digestive system and does not dissolve in water. It adds bulk to stool and absorbs water like a sponge. On the other hand, soluble fiber is that part of dietary fiber/non-starch polysaccharides which is soluble because it forms a gel in water e.g. pectins and plant gums that help to increase the glutinousness of the intestinal contents. Let’s know more about foods high in soluble fiber.

Food Sources of Soluble Fiber
Soluble fiber is found in varying quantities in all types of foods. Given below is a list of plant foods rich in soluble fibers:

Legumes such as peas, soybeans and other types of beans.
Potatoes, sweet potatoes, onions and other such type of root vegetables.
Fruits such as apples, pears, plums, berries, bananas, etc. and fruit juices such as prune juice.
Jerusalem artichokes, broccoli, carrots and other vegetables.
Barley, rye, chia and oats.
Mucilage soluble fibers like psyllium husk.
Some of the best sources of soluble fiber foods are legumes, as already mentioned and different kinds of chickpeas that are used in dal and hummus which belong to Indian and Greek cuisines respectively. Soy products such as soy milk and cheese are also some of the best sources of foods with soluble fibers.

Benefits of Soluble Fiber
Following are the advantages of consuming soluble fiber-rich foods:
Soluble fiber helps in delaying gastric emptying time and absorption of nutrients from the small intestine.
It lowers cholesterol and triglycerides in the body and checks their production in the liver.
It fights constipation and removes excessive blood fats.
It renders a feeling of fullness, reduces the absorption of calories and thus aids weight loss.
Soluble fiber helps in the elimination of toxins and heavy metals from the body.
It quickens pancreatic enzyme release and activates its production.
Bowel regularity improves since soluble fiber absorbs water.
Blood glucose is maintained by soluble fiber by slowing down glucose absorption.
Soluble fiber protects against heart diseases and is partly responsible to help lower blood cholesterol levels.
It maintains energy balance in the body by delaying the intestinal absorption of sugar and thus stabilizes our blood sugar levels.
It is converted into a short chain of fatty acids by the bacteria in the bowel. This provides energy to the body and can serve as a shield against dreadful diseases like cancer.
It maintains insulin function, which lowers the GI (Glycaemic index) of carbohydrates.
It increases colonic transit time by speeding the elimination of wastes from the system.
Soluble fiber soothes the intestines and helps cure irritable bowel syndrome (IBS).
It helps in increasing friendly bowel bacteria.
Ailments due to Low Intake of Soluble Fiber
Low intake of soluble fiber foods can lead to several health issues. The following can occur due to less amount of soluble fiber in our body:
Constipation: It is a medical condition in which the bowel movement is less than thrice a week. The fecal matter is small, hard and difficult to pass. This generally leads to loss of appetite, uneasiness and headache.
Hemorrhoids (Piles): Hemorrhoids or piles are swellings in the varicose veins of the anus. They are often painful and may also discharge blood.
Colon Cancer: It is also known as large bowel cancer. It is the cancer of the large intestine. Colon cancer is the third most common form of cancer.
Irritable Bowel Syndrome: It is characterized by flatulence, bloating and pain in the abdomen. But it does not harm the large intestine or lead to any serious disease.
Diverticulitis: It is a common digestive disease. Diverticulitis causes small hernias in the digestive tract which are triggered by long term constipation.
Besides all the maladies mentioned above, low intake of soluble fiber also increases the risk of diabetes, high blood pressure, coronary heart disease, obesity, etc. So you see that it is of paramount importance that we should have foods high in soluble fibers because absence of the same will subject us to a number of ailments, as discussed above. Supplement soluble fiber-rich foods with a minimum of 10 cups or 6 glasses (1.5 liters) of water a day. It is advisable to include wholemeal bread, fruits, raw vegetables, lean meat and fish to increase soluble fiber content in your diet. You can also opt for food supplements available over the counter in the pharmacies. Include foods high in soluble fiber in your diet, exercise regularly; that’s your key to good health.

Discover The Benefits Of Soluble Fiber

February 5, 2010
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Soluble fiber represents one half the team known commonly as fiber. Together with insoluble dietary fiber, it has many important functions. We’ll cover some of the benefits of soluble dietary fiber in this article, how it works in our body, the importance of good bowel bacteria in relation to it, and some surprising sources of insoluble fiber.

Fiber has been studied well enough in relation to disease prevention that the FDA has approved health claims about its’ benefits for heart disease prevention. Foods or products that naturally have 0.6g of soluble fiber per amount referenced qualify for this claim. This highlights how crucial soluble fiber is in relation to insoluble.

Other benefits of soluble fiber are that it may help lower blood cholesterol levels, assist those with non-insulin dependant diabetes, as well as people with inflammatory bowel disorders (such as colitis), or diarrhea, and constipation. Whilst it may seem contradictory that one thing can help with the opposite problems of constipation and diarrhea, soluble fiber does this by acting as a regulatory mechanism. It forms a gel in the body, including the colon, and when a person has diarrhea the gel adds bulk and slows the transit time. When a person has constipation, the more liquid nature of the gel makes the hardened stools softer, provided enough fluid is drunk.

Soluble fiber has an interesting characteristic in that it is fermented in the colon. This occurs through the activities of the beneficial bacteria that naturally exist there. Problems can potentially arise if the population of beneficial bacteria is depleted. These bacteria produce gas and short chain fatty acids from soluble fiber, and it is the short chain fatty acids that provide some of these considerable benefits. Fortunately, soluble fiber helps increase the population of good bacteria in the bowel.

The short chain fatty acids are the reason soluble fiber is helpful in stabilizing blood glucose levels. They also reduce levels of the ‘bad’ cholesterol, LDL, and triglycerides, both implicated in heart disease. And they provide additional benefits by lowering the rate of cholesterol synthesis by the liver.

Most people do not consume enough dietary fiber – either soluble or insoluble. And whilst legumes, grains, fruit and vegetables are well known sources of fiber, scientists are turning up some surprising sources. Recent research revealed that a cup or coffee is a source of soluble fiber, despite previously being believed to have none. It contains 0.47 to 0.75 grams of soluble fiber per 100ml, so there are richer sources. However, the results are very interesting, especially when you consider that most people drink a cup with at least 200ml, or more likely in the range of 250ml, per drink. At 250 ml, that puts a cup of coffee in the range of 1.16 to 1.88 grams of soluble fiber. Depending on how much coffee you drink in a day, that does add up.

Instant coffee came out a winner as well, as it’s a greater source than filter or brewed coffee.

Soluble fiber is important for the maintenance of health, as well as being a credible, natural treatment for those troubled by some forms of diabetes, cholesterol, and bowel problems. Unfortunately, most healthy people don’t take enough fiber in their diet, which potentially increases their risk for illness later on. And whilst soluble fiber has many benefits, insoluble fiber is still a critical part of our diet as well. Fortunately, there are many known sources of fiber, and coffee can now be added to that list!

If you’d like to learn more about the other types of fiber supplements you can easily add to your diet, click here. Rebecca writes on natural health approaches to different conditions.

Soluble Fiber Supplements

January 22, 2010
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Soluble Fiber Supplements

The structural components of plants have an indigestible complex carbohydrate called ‘fiber’. Human beings cannot digest this carbohydrate as they lack the enzymes required for its digestion. Since, it is indigestible and is not absorbed by the body, it does not provide any calories. We take in fiber mainly through vegetables and fruits. The fiber content of the food items is known as “dietary fiber”. Roughage is the other and more popular term for dietary fiber. Dietary fiber are of two types – soluble fiber and insoluble fiber. This article discusses dietary fibers in general and the soluble fiber supplements in particular. The difference between soluble and insoluble fibers is discussed below.

Soluble Fiber Vs. Insoluble Fiber: Both soluble and insoluble fibers cannot be digested and are excreted from the body. The soluble fiber differs from the insoluble fiber in the fact that it forms a gel when it mixes with body fluids. The insoluble fiber passes through the digestive tract intact. Both soluble and insoluble fibers are necessary to maintain good health.

Soluble fiber stimulates bowel movements and prevents constipation to a great extent. It is also known to regulate blood pressure. It also lessens the chances of the occurrence of heart diseases, as it lowers the level of cholesterol in the blood. It also reduces the risk of many types of cancer. Insoluble fiber, specifically, prevents and treats constipation. It is also known to reduce the risk of colorectal and colon cancer.

Soluble Fiber Supplements: Soluble fiber supplements produced by pharmaceutical companies are based on different ranges of fiber. Psyllium is one such type. It is a soluble plant fiber. Many well-known fiber supplements such as Metamucil and Konsyl are based on psyllium. Psyllium is known to relieve constipation and is also a soluble fiber supplement for IBS (irritable bowel syndrome). Methylcellulose and guar gum are other examples of plant fiber, which form the basis of synthetic fiber supplements. A well-known synthetic fiber is Calcium Polycarbophil. The drugs called Fibercon and Equalactin are made with it.

Taking psyllium-based soluble fiber supplements for IBS can be harsh on the stomach in the beginning. However, the body usually adjusts after some time. But if you find it intolerable, you should stop its usage and shift to some other soluble fiber supplement. It is always advisable to seek a medical practitioner’s advice before taking fiber supplements.

Benefits of Soluble Fiber Supplements: There are many forms of soluble fiber, e.g. pectin, mucilage and gums.The soluble fiber dietary supplements have a number of health benefits.
Soluble fiber supplements are very effective in treating IBS. They mix with the liquid to form a gel and move the food smoothly through the digestive tract. Soluble fiber maintains the proper functioning of the GI system.It prevents irritable bowel syndrome (IBS) pain, diarrhea, bloating, and constipation.
Soluble fibers lower the concentration of LDL (low-density lipoprotein) cholesterol. LDL cholesterol is known to form plaque in the arteries. This results in blockage of arteries, which in turn lead to a number of heart-related disorders such as heart attacks. When the soluble fiber passes through the GI tract, it adheres to the bile acids present there. The bile is made of cholesterol. Thus, it decreases the level of cholesterol that the body would have absorbed. Soluble food supplements, therefore, are heart-saviors.
Soluble fibers, in large concentration, hinder the absorption of glucose from the small intestine. This makes it highly effective in diabetes management. It is the only food supplement which is known to do so.
List of Soluble Fiber Foods: If you are wondering what foods contain soluble fiber, then, for general knowledge, all fruits and vegetables, especially green leafy vegetables, contain soluble fiber. Fruit such as apples, grapes, barley, rye, sesame seeds, carrots, prunes, peaches and gooseberries come in the list of soluble fiber foods. Nuts, seeds and legumes are other food items that have high amounts of soluble fiber. If you go by the soluble fiber content of foods, then flax seeds are highly rich. 100 grams of flax seeds have approximately 12 grams of soluble fiber. Soluble fiber amounts in food items such as soya beans, lima beans and cooked artichoke are 2.09, 5.87 and 5.46 grams per 100 grams of their weight respectively.

It is recommendable for any adult to take between 25 and 40 grams of fiber daily, depending on age, sex, and other factors. Now that you know how essential soluble fiber is for sound health, you must adopt a high fiber diet. Include the foods containing supplements of soluble fiber in your balanced diet. The easiest and the best way is to have salads (fruit or vegetable) along with your meals. Shift to a soluble fiber supplement diet and feel the difference.

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