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.