Soluble Corn Fiber: What It Is, Benefits, And Side Effects - Greatist

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Discover Soluble Corn Fiber: Benefits and Uses Explained

Medically reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition — Written by Jillian Kubala, MS, RD — Updated on August 8, 2024

What it is
Benefits
Considerations

Discover the benefits of soluble corn fiber, a versatile ingredient that’s transforming food manufacturing and dietary supplements. Find why this unique fiber stands out in the world of nutrition!

There are tons of different fibers in the food world. They’re used a lot in food manufacturing and you can even take them on their own as dietary supplements.

So, what’s so special about soluble corn fiber? Luckily, this mystery is soluble.

Soluble corn fiber FAQs

What is soluble corn fiber? Soluble corn fiber is a type of fiber that’s made from corn starch. It used as a food additive and can be taken on its own as a supplement.

It’s a “soluble” fiber, which means your body can turn it into a gel. Soluble fibers tend to slow down the digestive process, unlike an insoluble fiber, which may speed it up.

Is soluble corn fiber good for you? Soluble corn starch has less of an impact on blood sugar than other sweeteners and may offer a few other health benefits, but more research is needed.

Does soluble corn fiber have side effects? It’s found in a bunch of highly processed foods, which should be limited in any nutritious diet. It may lead to gastrointestinal symptoms in some peeps.

Is soluble corn fiber keto? Since it has a minimal impact on blood sugar, you’ll see soluble corn fiber in keto-friendly products like ice cream.

What the heck is soluble corn fiber?

Soluble corn fiber (SCF) is a type of fiber that’s made from partially hydrolyzed (aka broken-down) corn starch. SCF is commonly used to add more fiber to foods and thicken products like soups and dressings.

It’s also used in foods to increase sweetness without the need for additional sugar. This is because SCF doesn’t have as much of an impact on your blood sugar levels as regular sugar does. That’s why you’ll find SCF in some low sugar and low calorie foods and bevs like jams, ice creams, and candies.

SCF’s usually found as a food additive, but you can take it on its own as a dietary supplement as well.

Science-backed benefits of soluble corn fiber

According to scientific research, SCF may offer a few health benefits.

Produces a lower blood sugar and insulin response

SCF doesn’t have the same effect on your blood sugar levels as other popular sweeteners, like cane sugar.

A small study found that men who consumed food and beverages made with SCF had significantly lower blood sugar and insulin levels after eating compared to when they consumed products made with maltodextrin. (That’s a sweetener made with vegetable starch.)

What does that mean for you? Choosing products made with SCF rather than foods made with blood sugar-spiking sweeteners may help promote healthy blood sugar maintenance.

May promote digestive health

Because SCF is a type of soluble fiber, it may help improve your gut health. SCF acts as fuel for your friendly gut bacteria.

Eating SCF may help increase the production of short-chain fatty acids. They’re the main source of fuel for colon cells and for a lot of beneficial bacteria in your gut.

Another small study found that folks who consumed 8 grams (g) of SCF per day for 14 days had significantly higher numbers of bifidobacteria in their poop. (That’s a good thing because bifidobacteria are considered “friendly” bacteria that help protect against harmful bacteria and disease.)

SCF also could have a slight laxative effect when taken at high doses, so it may be helpful for peeps with constipation.

May be healthy for your bones

SCF may help your bones retain more calcium.

A small study with postmenopausal women found that taking 20 g of SCF daily for 50 days increased their bone calcium retention by 7 percent. This also increased a marker of bone formation called bone-specific alkaline phosphatase.

Another small study with adolescent girls also found that daily supplementation with 10 to 20 g of SCF for 4 weeks led to significant improvements in calcium absorption.

How are these results happening? It’s not totally clear. The theory is that prebiotic fibers (like SCF) can help improve the absorption of minerals, like calcium, in the gut.

Could help reduce cholesterol

Adding SCF to your diet may help lower your cholesterol levels.

A small study in people ages 60 to 80 found that, when combined with the probiotic L. rhamnosus GG, taking 6 g of SCF daily for 3 weeks helped lower total and low-density lipoprotein (LDL) cholesterol in peeps with high cholesterol.

Even though these findings are promising, and a research review showed that increasing soluble fiber in your diet in general is beneficial for lowering cholesterol, more research is needed to determine whether SCF is truly effective for lowering cholesterol levels.

Potential downsides

Even though SCF may offer some benefits, it doesn’t mean it’s good to eat lots and lots of it. Here’s some possible downsides to be aware of.

Could cause an upset stomach

SCF can lead to digestive issues. If you eat a lot of SCF, symptoms like these are possible:

gas
bloating
cramping
diarrhea

However, SCF has been well-tolerated in research studies. In general, it’s linked to fewer side effects (even digestive side effects) than other types of fiber like inulin.

Tends to be an additive in lower nutrient foods

Keep in mind that SCF is often added to highly processed foods like snack foods and ice creams.

Even though these products may be advertised as “low calorie” or “low sugar” that doesn’t mean they’re automatically nutritious for your bod.

Many highly processed foods are low in important nutrients like vitamins and minerals. They may also contain less wholesome ingredients like refined grains, fillers, preservatives, and artificial sweeteners.

To keep your body healthy, it’s important to consume mostly whole, unprocessed, nutrient-dense foods like veggies, fruits, beans, nuts, seeds, eggs, chicken, and fish. Try to limit how many highly refined foods you eat.

If you need to increase your fiber intake, there are a bunch of ways to go about it. (Hint: Most approaches don’t involve taking concentrated fiber supplements like SCF.)

Talk with your doctor or a registered dietitian if you need advice on how to bulk up the fiber content of your diet.

Bottom line

SCF is a food additive derived from corn starch that’s found in products like low cal ice cream and candies. It can also be taken as a supplement.

Even though SCF may be linked to some health benefits, it’s usually found in highly processed foods. In general, it’s best for your health to stick to whole, nutrient-dense foods.

10 sourcescollapsed

Costabile A, et al. (2016). Prebiotic potential of a maize-based soluble fibre and impact of dose on the human gut microbiota.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4701468/
Costabile A, et al. (2017). Effects of soluble corn fiber alone or in synbiotic combination with Lactobacillus rhamnosus GG and the pilus-deficient derivative GG-PB12 on fecal microbiota, metabolism, and markers of immune function: A randomized, double-blind, placebo-controlled, crossover study in healthy elderly (Saimes study).https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5733116/
Holscher HD. (2017). Dietary fiber and prebiotics and the gastrointestinal microbiota.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390821/
Jakeman SA, et al. (2016). Soluble corn fiber increases bone calcium retention in postmenopausal women in a dose-dependent manner: A randomized crossover trial.https://academic.oup.com/ajcn/article/104/3/837/4668548
Maathius A, et al. (2013). The effect of the undigested fraction of maize products on the activity and composition of the microbiota determined in a dynamic in vitro model of the human proximal large intestine.https://www.tandfonline.com/doi/abs/10.1080/07315724.2009.10719798
Tan WSK, et al. (2020). The role of soluble corn fiber on glycemic and insulin response.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231297/
Timm DA, et al. (2013). Polydextrose and soluble corn fiber increase five-day fecal wet weight in healthy men and women.https://academic.oup.com/jn/article/143/4/473/4571556
Soluble corn fiber (resistant maltodextrin). (2017).https://www.fiberfacts.org/consumer_soluble-corn-fiber/
Surampudi P, et al. (2016). Lipid lowering with soluble dietary fiber.https://link.springer.com/article/10.1007%2Fs11883-016-0624-z
Whisner CM, et al. (2016). Soluble corn fiber increases calcium absorption associated with shifts in the gut microbiome: A randomized dose-response trial in free-living pubertal females.https://academic.oup.com/jn/article/146/7/1298/4585756

FEEDBACK:

Medically reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition — Written by Jillian Kubala, MS, RD — Updated on August 8, 2024

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Soluble Corn Fiber: What It Is, Benefits, And Side Effects - Greatist

NUTRITION

Soluble corn fiber FAQs

What the heck is soluble corn fiber?

Science-backed benefits of soluble corn fiber

Produces a lower blood sugar and insulin response

May promote digestive health

May be healthy for your bones

Could help reduce cholesterol

Potential downsides

Could cause an upset stomach

Tends to be an additive in lower nutrient foods

Bottom line

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