Dietary fiber adds bulk to your diet and make you feel full faster, helping you control your weight. Dietary fiber is an important link against heart disease because it lowers cholesterol. The United States Department of Agriculture, USDA, recommends 25 grams of fiber per day for women and 38 grams of fiber per day for men. As for the type of fiber, rather soluble or insoluble, that is not as important as eating total fiber.
Viscous fiber is soluble.
Psyllium is 70% soluble. Viscous fiber is found exclusively in plant-based foods -- animal-based foods like meat or dairy products do not contain either type of fiber. Harvard University Health Services reports that rich sources of viscous fiber include asparagus, Brussels sprouts, sweet potatoes, turnips, apricots, mangoes, oranges, legumes and oat bran (which provides .8 grams more fiber than oatmeal). In 2006, the US Food and Drug Administration, authorized a health claim that psyllium husk, beta glucan in oats and beta glucan in barley can reduce the risk of heart disease.
Insoluble fibers
These are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. Insoluble fibers are mainly found in whole grains and vegetables.
According to a study by the Nutrition and Dietetic Research Group at Hammersmith Hospital
found that The psyllium-enriched pasta had no significant effect on gastric emptying, but
the addition of 30 g of oil and 3 g of sodium propionate to the pasta did reduce gastric emptying.
Gastric emptying is the speed with which food empties from the stomach and enters the small intestine. Abnormally high blood glucose (sugar) levels also can slow emptying of the stomach. Therefore, it is important to control blood glucose levels to near normal levels, for conditions such as diabetes.
In constipation, prunes appear superior to psyllium for improving stool frequency and consistency, however, the evidence for other outcomes and the effects in non-constipated subjects is weak, states the Diabetes and Nutritional Sciences Division, School of Medicine at King's College London.
Psyllium fiber comes from the outer coating or "husk" of the psyllium plant's seeds
The plant that produced this fiber is the Plantago ovata plant, which is native to California, Arizona, Western and Southern Asia, but mainly cultivated in India. Psyllium contains 70% soluble fiber and 30% insoluble fiber.
RECOMMENDED PSYLLIUM PRODUCTS
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