There are so many methods to stay healthy and maintain our weight or fitness level but choosing the proper diet is the best method to avoid various health problems that may threaten our overall health. Fiber is one of the most important parts of our diet and Dextrin Vs Psyllium are a great option to help your digestion especially for irregularities and other health issues. If you are confused about their difference, go check below to understand what exactly these fibers are.
In this article, we are going to give you information about:
- What is Dietary Fiber
- What are Dietary Fiber Types
- What are Dextrin and Psyllium
- What Dextrin and Psyllium are made of
- What Dextrin and Psyllium can offer to you
- Do Dextrin and Psyllium have Side Effects
- Dextrin Vs Psyllium
We are living day by day by consuming food from various sources whether it is animal products or plants that are cooked together to fill our stomachs and used by our body to produce energy in which needed to perform daily activities. Food is more than just anything delicious because its purpose is almost like the fuel to our body and if you ever heard we are what we eat, it is indeed true because foods will decide whether we are good at maintaining health or not.
We need various nutrition to support our body and when there is a lack of something, our body will tell it in a certain way in which why we have some health issues sometimes such as fatigue that often caused by lack of vitamin C. Among those many types of dietary needs, we are sure most people are familiar with fiber and yes, this is the type of food we are asked to consume everyday for healthy digestion including helping our bathroom routine.
Fiber is found in plant and sometimes also called roughage but you can easily remember it as the indigestible part of the plant we made into foods that travels through our digestive system, absorbing water and supporting bowel movements. Dietary fiber itself is the nutrients in the diet which are not digested by our gastrointestinal enzymes yet will still fulfill an important role. You will find them mostly in plants like vegetables, fruits, whole grains, and legumes but not in animal products.
The thing with fiber is there are several types of them and what can be confusing is that they are working differently as well in the body so it can give a distinct health benefits. The basic is soluble and insoluble fiber but within each of them there are various different kinds of nutrients to consider. Soluble fibers will slow your digestion and make glucose absorption slower as well to prevent quick spikes in blood sugar levels which is a crucial part in managing diabetes.
Insoluble fibers on the other hand is beneficial to hydrate your body as well as moving waste through the intestines and this is the type we are recommended to increase when suffering from constipation. Depending on the person, some of us may get the fibers from foods and supplements to boost the benefits but most people in the world seem to be sufficient with the fibers coming from their diet as long as they have the proper food choice such as whole foods. Read also: Optavia Vs Nutrisystem.
About Dextrin and Psyllium
If you are asking a nutritionist, they will mostly said to get the fiber from whole foods because they are healthy in other ways too, so we can get better benefits not just from the fiber but from the food options as well but, if your diet is not as vary or we have issues to try various fibers available, filling the gap with supplements can help as well and contrary to popular belief, there is no evidence that taking dietary fiber supplement daily is harmful.
For those who are concerned about the glucose or sugar in their foods that may spike blood sugar level too high at a short span of time then increasing the soluble fiber will be a wise decision because they are very ideal to be taken by those who are suffering from diabetes. We have various insoluble dietary fibers sold as supplement out there but Dextrin and Psyllium are probably two of the most popular among others such as lignin and inulin oligofructose.
The reason why they are often used as supplementation is because both of them have the same benefits as soluble fibers but also very similar to each other rather than different which makes many of us confused about which to choose. For those who are not familiar with these supplementation yet, Dextrin in general is a category to call several different carbohydrate strains produced by hydrolysis of starch. Hydrolysis itself is a process that uses water to break down molecules into smaller molecules.
Dextrin can be made from anything rich in starch so potatoes, wheat, and cord are the most common but as soluble dietary fiber, the one we are talking about in this article is wheat dextrin. Moving to the later, Psyllium is also a form of fiber and it is taken from the husks of the Plantago ovata plant’s seeds or can be called as ispaghula as well. Overall both of them are very beneficial to keep your blood sugar low as well as improve cholesterol level.
Dextrin and Psyllium Manufacturing Process
Before we are talking what Dextrin and Psyllium are going to give to you, let’s see what these soluble fibers are made first. Starting from wheat dextrin, this is a very popular type of dextrin being sold as a laxative or supplement to help people getting their daily fiber intake. They are usually a byproduct or intermediate product of other processes such as cooking of enzyme activation and the most common example is the crispy brown part on the top of fresh baked bread.
As for the properties of each dextrin is heavily influenced by the type of starch they are made from which makes wheat dextrin have very different reactions and properties than corn dextrin or potato dextrin. Wheat dextrin itself is a byproduct of gluten protein extraction process from wheat. In which it was sprayed with an acid solution and then suspended in water while for after some moments the wheat starch will get roasted until dry to create the wheat dextrin we see in package.
As for Psyllium, this fiber is produced mainly from the plant’s mucilage or the part which has this clear, colorless, gelling agents and it is coming from the seed coat. The method to obtain them is from mechanically milling or grinding the outer layer of the seed and usually it is about 25% by weight of the total yields. The result is a white fibrous material with hydrophilic character means it is attract and bind to water. When meets water, the colorless mucilage will becomes gel and increased in volume.
Dextrin and Psyllium Benefits
After knowing how they are processed, now let’s see what they can offer to us and starting with Dextrin, this soluble fiber is coming with several health benefits that you may want to know. They are weight loss, better skin, higher bone density, and lower cholesterol. Fiber in general also considered as a natural detoxifier of cancers and it may lower risk of cancers that has been related to more toxic inner environments. Additionally they are going to help you have regular bowel movement.
For those who pay attention to healthy digestive system Dextrin is also considered a prebiotic which is the feed or probiotics, increasing the effectiveness of your probiotic or good bacteria in our gut in which will help maintain homeostasis in the stomach. Similarly, Psyllium is also a popular laxative and help makes bowel movement much easier to promote regularity to ease constipation. Fiber including Psyllium is also great for heart health because it can help maintain cholesterol level especially for those on elderly stage.
If you are looking for a way to stay full without eating much then Psyllium will be a good answer because it absorbs liquid in the body and help you prevent constant hunger so then we can control the food consumption easierr. When it comes to heart health however, Psyllium seems to works better according to a study because it can lower both low-density lipoprotein cholesterol and total cholesterol without affecting high-density lipoprotein cholesterol compared to Dextrin.
Dextrin and Psyllium Side Effects
For the side effects, both of them are also coming with some concerns that you may want to consider before consuming and starting with Dextrin, if it is written as Wheat Dextrin then it will have a high quantity of gluten so gluten intolerant may want to avoid it yet if it is not made from wheat, like corn or potato then there is no gluten in it. Common side effects are bloating and we have to avoid wheat type if celiac is in our health issues.
As for Psyllium, this fiber may cause bowel obstructions or bezoars when taken without an adequate amount of water while gas or stomach bloating are also a very common side effects. If taken without water, there is a high chance of choking hazard as well for the fiber will thickens in your throat.
Dextrin vs Psyllium
|- Made from starch||- Made from Plantago Ovata’s seeds|
|- Using hydrolysis||- Milled/grinded|
|- May have gluten (wheat dextrin)||- Higher weight loss claim|
|- Less effective for cardiovascular health (vs psyllium)||- Better for cardiovascular health|
Dextrin and Psyllium are a popular laxative and soluble fiber to enrich your diet and help with irregularities but they are also different because not only are they made from different plants and processed differently, if the Dextrin is made from wheat then there is a high chance it has gluten in it especially if labeled as wheat dextrin. In terms of effectivity against cardiovascular diseases, Psyllium is also more effective to improve your cholesterol health.
All in all, we should be able to consume these fibers for their benefits but if you have celiac disease or gluten intolerant and want the one with better benefit to improve cardiovascular diseases then Psyllium is the most ideal choice.