How certain fiber may reduce cholesterol levels

You’re probably familiar with the idea that fiber is great for you. And that’s absolutely correct. Fiber has a host of benefits, but one of the main ones is reducing LDL cholesterol levels. But what exactly is going on in your body when you chow down on this stuff?

According to the Journal of the American Association of Nurse Practitioners in 2017, gel-forming fibers can cause chyme (the partly-digested food and stomach juice that passes from your stomach to the small intestine) to trap bile as it digests.[1] Normally bile can be reabsorbed by the body. However, if there’s a thick and gel-forming fiber during digestion, the bile doesn’t get reabsorbed as much.

If the body loses too much bile, it signals the body to make more so it can digest food properly. Where does it get some of the components for bile?

LDL cholesterol in the bloodstream.

So simply by eating a viscous, gel-forming fiber, LDL cholesterol may be reduced!

It’s important to note that these findings were found only with fibers that were viscous (thick) and gel-forming. The review above didn’t find the same benefits from insoluble fibers you find in many plants.

The article above mentions that beneficial effects were found with psyllium fiber, and Beta-glucan; both of which form thick and gel-forming fibers in the body because they absorb water very well.

Psyllium is widely available as a supplement, but what about beta-glucan? Surprisingly enough, you find this in oatmeal! In fact, the U.S. Food and Drug Administration limitedly allows oatmeal companies to advertise the potential cholesterol-lowering benefits of beta-glucan as long as certain requirements are met. [2]

Oatmeal and psyllium fiber can be a great addition to any eating plan!

*Nothing in this article should be taken as medical advice. All information is purely for educational purposes. You should consult with a doctor before implementing anything within this article.

[1] Lambeau, Kellen V, and Johnson W McRorie Jr. “Fiber supplements and clinically proven health benefits: How to recognize and recommend an effective fiber therapy.” Journal of the American Association of Nurse Practitioners vol. 29,4 (2017): 216-223. doi:10.1002/2327-6924.12447

[2] Code of Federal Regulations , Title 21. (2020). Retrieved from http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=101.81