Most people do not get the recommended amount of fiber per day. If you don't eat enough fiber, you may notice minor problems with your digestive system. This is because fiber gives your stool some bulk and feeds the good bacteria in your gut. If you are looking for a way to lower your cholesterol levels, then you will need fiber here too.
Content< i class="rbi rbi-angle-down">How to lower cholesterol with fiberHow to add fiber to your diet: nutrition tips
Not all fiber is created equal, and some fiber sources may reduce the risk of heart disease, type 2 diabetes, and some types of cancer. The two main types of fiber are insoluble and soluble. Soluble fiber absorbs water in the digestive system, forming a thick gel that slows digestion. It is she who helps reduce cholesterol levels, since it prevents part of the cholesterol from being digested, writes WomanEL.
How to lower cholesterol with fiber
In a meta-analysis published in 2023 in the journal Advances in Nutrition, researchers compiled the results of 181 studies involving more than 14,000 people and concluded that supplementing with soluble fiber may improve cholesterol levels. In particular, soluble fiber significantly reduces LDL cholesterol (bad cholesterol) by 8.28 mg/dL, total cholesterol by 10.82 mg/dL, triglycerides by 5.55 mg/dL and apolipoprotein B by 44.99 mg/dl.
The amount of soluble fiber in your diet matters. Every 5 grams of soluble fiber you eat per day can lower total cholesterol levels by about 6 points and LDL cholesterol levels by more than 5 points.
Researchers found that the cholesterol-lowering effect of soluble fiber was greater expressed in people with type 2 diabetes and metabolic syndrome. They suggested consuming 15 grams of soluble fiber per day to lower cholesterol.
An article published in 2017 in the American Journal of Lifestyle Medicine noted that people may be missing out on their daily fiber needs due to gluten-free, wheat-free, and grain-free diets.
Although some people may need to stick to these diets, health conditions, you should consume 14 grams of fiber for every 1,000 calories per day. According to the University of California, San Francisco, at least a quarter of your daily fiber intake should come from soluble fiber sources. Soluble fiber can be found in legumes, fruits, vegetables and seeds.
How to add fiber to your diet: nutrition tips
If you need more fiber in your diet, you don't have to turn to supplements. The US National Lipid Association says you can add more soluble fiber to your diet by making healthier choices. By choosing foods that contain 1 to 3 grams of soluble fiber, you can easily reach the recommended amount of soluble fiber for lowering cholesterol. A half-cup of whole grains, such as oatmeal or barley, contains up to 2 grams of soluble fiber. A half-cup of black beans or chickpeas adds up to 3 grams.
A small amount of avocado adds soluble fiber and heart-healthy unsaturated fat. Cooked broccoli, Brussels sprouts, and green beans provide at least one more gram of soluble fiber in just half a cup. Remember to drink more water when adding fiber to your diet so that your digestive system can do its job of removing excess cholesterol from the body.
How bad is it to eat one meal a day? You will be surprised, but this will significantly affect your cholesterol levels.