Soluble Fiber Foods and Health Benefits #127

During my learning more about cholesterol I kept finding the term soluble fiber in a lot of the reference materials.  And then while finding more about cholesterol friendly foods soluble fiber presented itself to me as very important in cholesterol and blood pressure reduction.   I was making the mistake of thinking of soluble fiber as one and the same as dietary fiber.  And all or most of the health benefits being associated with the digestive system.  And yes me the grand master and champion of eating oatmeal for good heart health needs to know more about soluble fiber.

There are two types of dietary fiber insoluble, and soluble.  Insoluble fiber being fiber that promotes a healthy movement of material not absorbed by your body through your digestive system.  Sources of insoluble fiber are whole-wheat flour, wheat bran, many nuts, and numerous vegetables.    Soluble fiber dissolves in water to form a gel material and works in reducing cholesterol, blood pressure, and glucose.   Sources include oats, peas, beans, apples, citrus fruits, carrots, barley, flaxseed, walnuts, and almonds.  Specifically soluble fiber found in many foods will lower LDL or "bad" cholesterol levels.   High fiber foods can aid in weight loss by being low in calories and  being more filling and satisfying.

How does soluble fiber lower cholesterol?   Remember fiber is not absorbed during the digestive process.  Soluble fiber can be fermented by intestinal bacteria into fatty acids which can be absorbed.  Processing soluble fiber interferes with the absorption of bile in the intestines.  As a result the bile is excreted as waste and the liver is forced to produce more bile salts.  The body must use cholesterol to produce bile salts which requires the liver to increase production of LDL receptors which pull cholesterol from the bloodstream, reducing LDL cholesterol.  Therefore the more bile salts produced by the liver the more the amount of LDL cholesterol is removed from the bloodstream.  The more soluble fiber you eat, the greater your body will work in reducing LDL cholesterol.  And what is one of the best sources of  soluble fiber.  Oatmeal.  No thanks necessary Mr. Quaker Oats.  I proudly tell you several days per week I have oatmeal for breakfast and lunch.


Sources of soluble fiber are exclusively plant based foods.  Additional to those already mentioned and considered good sources or high in content soluble fiber foods are.  Lima, kidney, pinto, navy beans, broccoli, and brussels sprouts.  Fruit sources are prunes, pears, oranges, and grapefruit.