Fiber is often classified by its ability to bind water. Fibers that bind water are soluble, while those that do not are insoluble. The University of Maryland Medical Center describes how soluble fiber forms a gel-like substance in the digestive tract, while insoluble fibers remain intact. Both are a healthy part of a balanced diet. Medical research has shown that soluble fiber slows digestion, and decreases total cholesterol and LDL, sometimes referred to as "bad" cholesterol. There are several different types of soluble fiber that differ based on their dietary source.
Pectins
Pectin is a type of thick polysaccharide, notes the Linus Pauling Institute at Oregon State University. Polysaccharides are a type of carbohydrate made up of repeating units of sugar molecules. Berries and fruits are especially rich in this type of fiber. Pectin can also be taken as a supplement, for which it is usually extracted from apples and the peels of citrus fruits.
Beta-glucans
Beta-glucans are a type of soluble fiber that comes in a few different subtypes that differ according to the molecular structure of the fiber, according to the NYU Langone Medical Center. Whole grains, including barley, wheat and oats, are exceptionally rich in beta-glucans. This type of fiber is also found in mushrooms and baker's yeast. Research into the clinical effects of this type of fiber has shown that they can reduce total cholesterol and LDL up to 10 percent.
Guar Gum
Guar gum is a type of polysaccharides found in seeds, notes the Linus Pauling Institute. In addition to lowering cholesterol levels, guar gum lessens the symptoms of irritable bowel syndrome. This type of fiber is often added to thicken foods.
Psyllium
This soluble fiber acts as a gentle laxative and is a component of some laxatives, such as Metamucil, according to the University of Maryland Medical Center. Psyllium comes from an herb called Plantago ovata that grows plentifully in India. The fiber is contained in the husk of the seed, and is isolated for use in supplements and medicines. In addition to lowering cholesterol, this fiber can help relieve the uncomfortable symptoms of irritable bowel syndrome, constipation, diarrhea and even hemorrhoids.
Member Comments