Heart Disease - Preventing Heart Disease: Some Practical Advice On Fiber

Author:

New York Presbyterian Hospital Weill Medical College of Cornell University

Medically Reviewed On: March 22, 2001

Fiber is found in fruits, vegetables, beans, legumes and whole grains, and is non-caloric and not digestible. There are two types of fiber: soluble and insoluble . Each play different roles in the body that can have positive effects on long-term health.

When consuming a diet low in fat, addition of soluble fiber can help to lower blood cholesterol levels. Soluble fiber absorbs water and can be found in oatmeal, beans, barley, oat bran, pectin (from fruit) and psyllium, which are found in some types of cereals and over the counter supplements. Past research has shown that consuming 2 oz of an oat cereal daily may lower blood cholesterol by an additional 2-3%. Hence the recent heavy marketing and advertising of oat-based cereals.

Insoluble fiber does not mix with water and is found primarily in wheat bran and whole wheat products. You can also consume insoluble fiber by eating the skin on fruits and whole vegetables, where it is found in the form of cellulose and lignin. Additionally, fiber found in nuts and seeds are insoluble. This type of fiber helps digestion, as it increases the bulk of stool and promotes regular bowel habits. Insoluble fiber does not lower cholesterol levels. However, it can help in the role of weight management for people who are overweight. By slowing the rate of your stomach emptying, insoluble fiber helps you feel fuller longer after meals and snacks, so you tend not to overindulge in calories and fat.

It appears that by consuming soluble fiber you may be able to lower your blood cholesterol. This type of fiber binds with cholesterol and bile in your digestive tract and slows its absorption into your system. In fact, by eating enough soluble fiber (along with a heart healthy diet), you may be able to lower your cholesterol by up to 10%.