Many people, particularly in western countries, are working to change their diet and lifestyle so as to promote better health and lose weight. One of the most commonly recommended courses of action is to increase the amount of soluble, sometimes called isolated, fiber in one's diet.
There are a variety of sources of isolated fiber, each with its set of specific benefits. All isolated fiber is beneficial for your health, but different sources effect the body in slightly different ways. Soluble corn fiber is an excellent source of isolated fiber and has a wealth of positive health benefits associated with increased consumption.
What is Soluble Corn Fiber?
Soluble corn fiber is a type of indigestible dietary fiber that is found in corn and a variety of processed or health foods. Dietary fiber, often called soluble or isolated fiber, helps to clean out the digestive tract, increase fecal weight, and will even partially ferment in the gut, producing beneficial enzymes.
Research has shown that isolated fiber, like soluble corn fiber, provides varied health benefits. All indigestible fiber is beneficial to health, but it should be noted that not all forms are created equal.
One of the benefits of soluble corn fiber, as opposed to isolated fiber from wheat or other grains, is that it tends to be easier for the digestive system to acclimate to.
One key trait of soluble corn fiber is that, in the gut, it turns into what is known as a short-chain fatty acid. A short-chain fatty acid is an amino acid containing acetate, propionate, and butyrate.
These acids act as anti-inflammatory aids in the gut, as well as the rest of the body. This helps to reduce gut upset and a variety of other issues associated with inflammation in the body.
Foods that are rich in short-chain fatty acids, like soluble corn fiber, are great for those who are trying to lose or maintain their weight. Studies show that short-chain fatty acids help you feel fuller for longer. They do not contribute to spikes in blood glucose that are associated with weight gain. Some research even indicates that isolated fiber can help reduce body fat.
What Are the Health Benefits of Soluble Corn Fiber?
Much research about the health benefits of a diet high in isolated fiber shows that it has immense benefits for digestive health, reducing one's risk for common issues like constipation, but also for more major problems like colon cancer.
A lot of the research surrounding high fiber diets shows the positive effect that indigestible fiber has on your blood glucose levels. When you eat refined foods or digestible fiber, it can cause a dramatic spike in your blood sugar levels.
This is associated with both weight gain and the risk of developing Type 2 diabetes. The reduced glycemic response of substances like soluble corn fiber is a great way to maintain a more static blood sugar level.
High fiber foods help you feel satisfied for longer, meaning you don't have to eat as much or as often to feel full. Soluble fibers also help move toxins out of your system, helping you to maintain a healthier digestive tract.
Recent research indicates that soluble corn fiber may help reduce bone demineralization through aiding in increased calcium absorption. This is a particular concern for women and everyone as they age.
How to Get Soluble Corn Fiber in Your Diet?
Soluble corn fiber is already present in a variety of every day, pre-made foods. It can be found in enriched cereals, dairy products, many frozen foods, flavored water, meal replacement drinks and shakes, and protein bars. It can also be found in the form of a powdered nutritional supplement in many health food or supplement stores.
The Recommended Daily Allowance (RDA) of indigestible fiber is 38 grams for men and 25 grams for women. Unfortunately, many of us do not consume enough fiber in our diets.
Effects of Increased Fiber Intake
While there are countless positive benefits associated with an increase in the consumption of indigestible fiber, it should be noted that it can take the body a little time to get used to a dramatic change in diet. Many people experience mild to moderate gastrointestinal upset after increasing the amount of fiber in their diet.
Though this can be unpleasant, the negative effects of a dietary switch only last a few day to a couple of weeks. The body adapts to the change in diet and the additional fiber no longer bothers your gut.
There is a lot of research to suggest that soluble corn fiber, as opposed to other forms of isolated fiber, is a little easier on the gut and, thus, easier for the body to adapt to.
Whether you are trying to lose weight or just live a healthier lifestyle, increasing your intake of isolated or soluble fiber is a great and easy way to meet this goal. Soluble or isolated fiber has a wealth of different health benefits.
Strong research shows that consuming the Recommended Daily Allowance of indigestible fiber, such as soluble corn fiber, can help you lose weight and also reduce your risk for a variety of common diseases.
Consumption of soluble or isolated fibers is associated with increased feelings of satiety, which means you feel fuller for longer, reducing the urge to snack or overeat. These fibers also help maintain a balanced glycemic level, which reduces the likelihood of weight gain and the development of common diseases like Type 2 diabetes.