Psyllium Fiber

Psyllium Fiber plays a significant role in human nutrition, yet it is often times lacking in our diets. Whereas the American Dietetics Association recommends an intake of 20 to 35 grams of dietary fiber daily, this can be rather difficult to achieve if your diet lacks fruit, vegetables, legumes and whole grain products. In addition, low carbohydrate diets are especially prone to insufficient dietary fiber intake.

Dietary Psyllium fiber is a complex structure (polysaccharide) primarily derived from plant foods that are resistant to digestion in the human body. Fiber is distinguished in two forms including insoluble and soluble. The insoluble forms are cellulose, hemicellulose, and lignans. Soluble is composed of gums, pectins, and mucilages. Both forms contribute similar, but also different benefits within the human body.

Insoluble fiber provides numerous health benefits when consumed within recommended daily intakes. Insoluble fiber can aid the body in weight loss by providing a couple actions. First, insoluble fiber displaces calories in food systems and can create a longer feeling of satiety. Secondly, this form of fiber can bind lipid compounds called sterols, and transport them through the body and bypass absorption. Insoluble fiber also speeds up transit time of consumed foods and thus decreases harmful toxin exposure to the digestive tract (especially the colon). Along with transit time, insoluble fiber reduces constipation and the risk for hemorrhoids by softening the stool. Lastly, insoluble fiber can aid in regulating glucose tolerance. Psyllium fiber is both insoluble and soluble.

Good sources of insoluble fiber include fruits, vegetables, whole grain products, nuts, seeds, and brown rice. However, it is important to always maintain an awareness that too much can actually cause negative effects, including interference in mineral absorption, gastrointestinal problems, and dehydration.

Soluble fiber provides benefits similar to insoluble, but also contributes other properties. Soluble fiber is only partially absorbed by the body and contains little to no caloric value in food systems. Soluble fiber helps scathe off cardiovascular disease by reducing cholesterol with two mechanisms. First, soluble fiber absorbed may limit the body’s natural production of cholesterol. Second, soluble fiber may enhance the removal of cholesterol from the blood stream. In addition, soluble fiber maintains and increases bile excretion. Bile acids that have not been excreted possess carcinogenic compounds and may be absorbed as harmful toxins. Psyllium fiber is both soluble and insoluble.

Good sources of soluble fiber include fruits, vegetables, oats, barley, rye, and other cereal grains. If over consumed, soluble fiber will impede on the conversion of beta carotene to vitamin A.

Supplemental forms of fiber can significantly help those with deficiencies. NOW Foods carries many types suitable for your needs. However, when taking supplemental fiber, be sure to drink plenty of water and follow the suggested use guidelines.

NOW FOODS’ PSYLLIUM FIBER PRODUCTS

Apple Pectin and Psyllium Fiber is a source of water soluble fiber which has a gel-forming effect when mixed with water. As a dietary fiber, psyllium fiber and Apple Pectin may be helpful in maintaining good digestive health.