Healthy Fiber We Should Have In Our Diet-4

Soluble Fiber

Different studies have found that although insoluble fiber has low water holding capacity, absorbs sufficient to increase the weight of the bolus and shorten  intestinal transit.

Soluble fiber composed by gums, mucilages and pectin, is associated with the ability to bind nutrients preventing its absorption in the intestine, thereby modifying the metabolism of fats and carbohydrates, also lowers cholesterol levels,triglycerides and blood glucose.Among the products with high fiber we found psyllium, a mucilaginous material.


Psyllium is characterized by having no color, and in contact with water , increases its volume from 10 to 20 times, forming a viscous gel effect conferred
mechanical laxative. By its effect, is recognized as one of the best intestinal lubricants bolus.


It is used in pharmaceutical laboratories for production of products sold under known brands. According to clinical studies in humans and animals experiment , the soluble fiber psyllium is effective in lowering cholesterol levels and low-density lipoprotein (LDL ) levels.


Research in hypercholesterolemia people, using different doses of psyllium; 3 to 30g daily,showed reductions of concentration  serum cholesterol 3 to 20 % .


Pysillium soluble fibers have also been used in problems of chronic diarrhea , for absorbing excess water , as well as kidney problems of bladder, urethral , duodenal ulcers and hemorrhoids. Psyllium contains about 8 times more soluble fiber compared with oat bran on a weight basis and is a good source of soluble and insoluble fiber.


Foods containing fiber, such as whole grain cereals have advantages over purified fiber supplements. An example is the presence of antioxidants such as phenolic compounds, which prevent the initiation and development of oxidative reactions that cause stress in cells.


Potential Problems
Increase fiber intake has certain effects on the body and decrease the amount of minerals that the body absorbed ( bioavailability) . The foods containing fiber also contain phytates and oxalates which bind with minerals and once they do they are not absorbed in the body .


Also, consult your doctor especially when you increase the fiber in your diet, this order, to check your supplements based on minerals and preventing the occurrence of gastrointestinal problems and consume adequate fluids.

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