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.

Form of soluble fiber

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 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

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

It has been reported by the Linus Pauling Institute that guar gum is a form of polysaccharide that can be found in seeds. It is known to offer various health benefits like reducing the symptoms of irritable bowel syndrome and reducing the bad cholesterol levels. It is also used to thicken the foods.

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.