What Are the Major Fiber Classes?
Fiber comes in many forms and can be found in a wide variety of foods. A great source of fiber is beans, including kidney and Garbanzo beans. A half cup serving of these beans can provide up to seven grams of fiber. Legumes and whole grain are also good sources of fiber. You should consume at least five portions of fruits and vegetables each day. Fresh fruits and vegetables are higher in fiber than canned vegetables. It is best to eat fruit and veggies whole, rather than peeling. Avoid fruit juices as they are low in fiber.
Inulin
Inulin is a fiber that dissolves in water. It doesn’t have the same laxative effects as other fibers. It has a prebiotic effect on gut microbiota. It selectively stimulates the growth of beneficial bacteria and limits the growth of potentially pathogenic bacteria. Inulin has a positive effect on the composition of the microbiota. Inulin is therefore good for our health.
Inulin is a mixture of glucose and fructose units, which are linked by b(2, 1) glycosidic bond. Its terminal glucose is positioned at C2 end. Inulin naturally occurs in different degrees of polymerization. The polymerized inulins that contain at least ten fructose units are called fructo-oligosaccharides. Inulin is a great source of dietary fiber and can also be used to modify the texture of dairy products and increase water retention.
Oligofructose
Oligofructose is made from fructan, also known inulin. It has several health benefits, including the ability to reduce blood sugar levels and ease constipation. It can reduce the risk of atherosclerosis and osteoporosis by lowering serum triglycerides. This type of dietary fiber also improves the immune system. It has also been shown that it lowers blood urea levels, regulates lipid and carbohydrate metabolism, as well as reducing the risk of colon carcinoma.
Chicory root contains inulin as a natural component. The fructan molecule is a polydisperse carbohydrate containing beta (2-1) fructose hyperlinks. These chains can be up to ten units in length. Their average degree of polymerization (DP) is four.
Pectin
Pectin is a polymer of water-soluble nature that can bypass the digestive process of the small intestine. Its water-solubility makes the product easy to digest. The gel’s ability to hold water allows for binding of bile acids as well as ions. Pectin can also alter the sensory properties of food.
Pectin is used in many food products as a gelling agent. Pectin can form viscoelastic solutions when given the right conditions. This is a commercially viable method for making jams and jellies. Pectin’s rheological properties depend on its source and processing, as well as temperature and concentration. The concentration of pectin and its degree of blockiness affect its ability to set.
Pectin contains high-molecular-weight carbohydrates. It plays an important role for cell-cell adhesion by contributing to the structure of plant cells. Pectins also have attractive hydrocolloid properties that make them an attractive additive for food products. Pectin’s chemistry is complex and varies among different plant species.
Resistant starch
Starch, the main source of carbohydrate in our diets, can be found in many forms. Some are digestible while others are not. A good source of resistant starch is raw potatoes and green bananas. This fiber type is created by cooling starchy food, which transforms them from soluble to resistance starch. This dietary fiber has many health benefits, including lowering blood sugar, lowering cholesterol, and improving digestion.
One of the most notable benefits of resistant starch is that it helps maintain blood sugar levels, reducing the amount of insulin required for proper glucose regulation. Insulin sensitivity can also be improved by the starch, which can help those with diabetes, which is more than 30 million Americans. Resistant starch has also been shown to counteract the adverse effects of red meat on blood sugar levels, and colorectal cancer risk. These benefits are still being confirmed by more studies.
Psyllium
Psyllium, a soluble fiber, can be found in many foods. It is a native to Asia and most common in India. However, it is also found throughout the world. Some people take psyllium supplements to help control their cholesterol levels. It is important to discuss psyllium with your healthcare provider.
Psyllium can be used as a source of fiber. It offers many benefits. It can help with digestion and bowel movements and helps control cholesterol and blood sugar. It also fuels good bacteria in your digestive tract. Psyllium is a good source of fiber. It can also balance blood sugar levels and promote regularity.
Psyllium is available in powder or whole form. It can be purchased in health food stores as well organic sections of supermarkets. You can also buy psyllium products online.