What Is Soluble Corn Fiber? Nutrition, Uses, and Side Effects

Numerous investigations have demonstrated the following health advantages of consuming large amounts of soluble corn fiber:

1. Improved bone health in women
   • Researchers from Purdue University in West Lafayette, Indiana, USA, conducted a study that examined the effects of soluble corn fiber on the bone health of adolescent and postmenopausal women.
   • In the postmenopausal trial, 14 healthy postmenopausal women consumed 0 grams, 10 grams, or 20 grams of soluble corn fiber (SCF) daily for 50 days. The women in the 10-and 20-gram groups showed an improvement in bone calcium retention of 4.8 and 7 percent, respectively.
   • In the teenage study, 28 girls between the ages of 11 and 14 years consumed 0 grams, 10 grams, or 20 grams of SCF daily for four weeks while continuing to follow their regular diets. The girls who had 10 and 20 grams of SCF experienced an increase in calcium absorption of about 12 percent, which would result in skeletal growth of 1.8 percent more every year.
2. May promote digestive health
   • SCF may benefit your gut health. SCF serves as food for the beneficial bacteria in the gut. Consuming SCF may facilitate an increase in short-chain fatty acid synthesis. They serve as the primary source of energy for both colon cells and many of the good bacteria in the gut.
   • In another small study, people who ate eight grams of SCF per day for 14 days had considerably more bifidobacteria in their faces. This is advantageous because bifidobacteria are regarded as “friendly” bacteria that help prevent various illnesses and limit harmful bacterial growth in the body.
   • SCF could be beneficial for people who are constipated because it may have a mild laxative effect when taken in high dosages.
3. Might help reduce cholesterol
   • SCF may help lower your cholesterol levels if you include it in your diet. 
   • According to a small study conducted on individuals between the ages of 60 to 80 years, taking the probiotic L rhamnosus GG along with six grams of SCF every day for three weeks helped people with high cholesterol lower their total and low-density lipoprotein (LDL) cholesterol.
   • These results are encouraging; a review of the literature reported that including more soluble fiber in your diet generally helps lower cholesterol. However, additional research is required to understand whether SCF helps lower cholesterol levels.
4. Lowers blood sugar and insulin response
   • SCF does not affect blood sugar levels the same way that cane sugar or other common sweeteners do.
   • According to a small study, men who consumed food and drinks prepared with SCF had considerably lower blood sugar and insulin levels after meals than those who consumed foods and drinks made with maltodextrin (a sweetener manufactured from vegetable starch).

Animal, in vitro, and human investigations have suggested that soluble corn fiber resists digestion in the small intestine and goes into the large intestine where it is fermented.

Soluble fiber contains α 1-6, α 1-4, α 1-2, and α 1-3 glucosidic linkages that contribute to its low digestibility. Its fermentation in the gut is suggested by the changes in the short-chain fatty acids in the feces, the pH of the gut, and the amount of hydrogen in the breath.

Soluble corn fiber (SCF) may have certain advantages, but it does not imply you should consume large quantities of it. Here are some potential drawbacks:

• Digestive problems: When ingested in excess, fiber can disrupt the digestive system in several ways. These include diarrhea, constipation, bloating, and flatulence. This is especially true for soluble corn fiber that has undergone extensive processing.
• Genetically modified: Soluble corn fiber is almost certainly genetically modified is the most worrying health impact. The Center for Food Safety believes that 92 percent of the maize farmed in the United States at this time is genetically modified. The health effects of genetically modified food are a contentious topic, but there is not a lot of research to back up either side of the discussion. Modified crops withstand more and more powerful pesticides and result in hazardous residues in the food supply.

Additionally, food products created by genetic modification are unattainable through natural means. It is still unclear how this will impact human health over a long time.