To find and compare strength of different types of fibres
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Sources
Health Benefits
Cellulose, some hemicellulose
Insoluble
Naturally found in nuts, whole wheat, whole grains, bran, seeds, edible brown rice, skins of produce.
"Nature's laxative": Reduces constipation, lowers risk of diverticulitis, can help with weight loss.
Inulin oligofructose
Soluble
Extracted from onions and byproducts of sugar production from beets or chicory root. Added to processed foods to boost fiber.
May increase "good" bacteria in the gut and enhance immune function.
Lignin
Insoluble
Found naturally in flax, rye, some vegetables.
Good for heart health and possibly immune function. Use caution if you have celiac disease or are gluten intolerant.
Mucilage, beta-glucans
Soluble
Naturally found in oats, oat bran, beans, peas, barley, flaxseed, berries, soybeans, bananas, oranges, apples, carrots.
Helps lower bad LDL cholesterol, reduces risk of coronary heart disease and type 2 diabetes. Use caution if you have celiac disease or are gluten intolerant.
Pectin and gums
Soluble (some pectins can be insoluble)
Naturally found in fruits, berries, and seeds. Also extracted from citrus peel and other plants boost fiber in processed foods.
Slows the passage of food through the intestinal GI tract, helps lower blood cholesterol.
Polydextrose polyols
Soluble
Added to processed foods as a bulking agent and sugar substitute. Made from dextrose, sorbitol, and citric acid.
Adds bulk to stools, helps prevent constipation. May cause bloating or gas.
Psyllium
Soluble
Extracted from rushed seeds or husks of plantago ovata plant. Used in supplements, fiber drinks, and added to foods.
Helps lower cholesterol and prevent constipation.
Resistant starch
Soluble
Starch in plant cell walls naturally found in unripened bananas, oatmeal, and legumes. Also extracted and added to processed foods to boost fiber.
May help manage weight by increasing fullness; helps control blood sugars. It increases insulin sensitivity and may reduce the risk of diabetes.
Wheat dextrin
Soluble
Extracted from wheat starch, and widely used to add fiber in processed foods.
Helps lower cholesterol (LDL and total cholesterol),and may lower blood sugar and reduce risk for heart disease; more research is needed. Avoid if you have celiac disease or are gluten intolerant.
Health Benefits
Cellulose, some hemicellulose
Insoluble
Naturally found in nuts, whole wheat, whole grains, bran, seeds, edible brown rice, skins of produce.
"Nature's laxative": Reduces constipation, lowers risk of diverticulitis, can help with weight loss.
Inulin oligofructose
Soluble
Extracted from onions and byproducts of sugar production from beets or chicory root. Added to processed foods to boost fiber.
May increase "good" bacteria in the gut and enhance immune function.
Lignin
Insoluble
Found naturally in flax, rye, some vegetables.
Good for heart health and possibly immune function. Use caution if you have celiac disease or are gluten intolerant.
Mucilage, beta-glucans
Soluble
Naturally found in oats, oat bran, beans, peas, barley, flaxseed, berries, soybeans, bananas, oranges, apples, carrots.
Helps lower bad LDL cholesterol, reduces risk of coronary heart disease and type 2 diabetes. Use caution if you have celiac disease or are gluten intolerant.
Pectin and gums
Soluble (some pectins can be insoluble)
Naturally found in fruits, berries, and seeds. Also extracted from citrus peel and other plants boost fiber in processed foods.
Slows the passage of food through the intestinal GI tract, helps lower blood cholesterol.
Polydextrose polyols
Soluble
Added to processed foods as a bulking agent and sugar substitute. Made from dextrose, sorbitol, and citric acid.
Adds bulk to stools, helps prevent constipation. May cause bloating or gas.
Psyllium
Soluble
Extracted from rushed seeds or husks of plantago ovata plant. Used in supplements, fiber drinks, and added to foods.
Helps lower cholesterol and prevent constipation.
Resistant starch
Soluble
Starch in plant cell walls naturally found in unripened bananas, oatmeal, and legumes. Also extracted and added to processed foods to boost fiber.
May help manage weight by increasing fullness; helps control blood sugars. It increases insulin sensitivity and may reduce the risk of diabetes.
Wheat dextrin
Soluble
Extracted from wheat starch, and widely used to add fiber in processed foods.
Helps lower cholesterol (LDL and total cholesterol),and may lower blood sugar and reduce risk for heart disease; more research is needed. Avoid if you have celiac disease or are gluten intolerant.
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To find and compare strength of different types of fibres
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