High cholesterol poses numerous health risks including heart disease, heart attack, stroke and peripheral artery disease. Although several medications are available to treat this condition, lifestyle changes such as healthy diet are usually the first treatment options. Fiber plays an important role in lowering your cholesterol, but for maximum efficacy, you must consume the right type.
Soluble vs. Insoluble
Fiber is the part of plant food your body cannot absorb, break down or digest. These foods pass through your digestive tract -- stomach, small intestine and colon -- nearly whole before exiting your body. There are two types of fiber -- soluble and insoluble. Soluble fiber binds to water, while insoluble fiber does not. MayoClinic.com explains that soluble fiber dissolves in water, forming a gel-like substance, while insoluble fiber helps move excess material through your digestive tract, increasing the bulk of stool in your body. This helps relieve constipation and encourage regularity in people who experience these problems. Different fibrous foods provide more or less of the various benefits of both types of fiber.
Soluble Fiber and the FDA
Linus Pauling Institute reports that increasing your consumption of viscous dietary fibers, or soluble fiber, can decrease both your total and LDL cholesterol levels. LDL cholesterol is known as the "bad" cholesterol, increasing your risk of heart disease. Clinical trials proving this led the FDA to release the statement, “Soluble fiber from foods such as oat bran, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease." You will only find this statement on food labels of products containing a minimum of .75 grams of per serving of whole oats, explains Linus Pauling Institute.
Soluble Fiber and Cholesterol Levels
Excess cholesterol attaches to the gel-like substance soluble fiber forms. This occurs in your intestines, reducing the amount of cholesterol that enters your bloodstream. According to Cleveland Clinic, you can lower your LDL cholesterol by as much as 1 percent for every 1 to 2 grams of soluble fiber you consume each day. Mayo Clinic suggests eating 5 to 10 grams of soluble fiber daily for maximum efficacy. Beginning your day with 1 1/2 cups of cooked oatmeal gives you 6 grams, while adding some type of fruit, such as an apple or pear, is an additional 4 grams.
Sources of Soluble Fiber
Linus Pauling Institute reports all fibrous foods are a combination of soluble and insoluble fiber, but certain foods are richer in soluble fiber than others. Oats, legumes, flaxseed and bran contain greater amounts of soluble fiber than whole-grain products, which are better for those who require insoluble fiber. Root vegetables, such as cabbage and zucchini, have a high soluble fiber content, as do fruits like berries, apples and apricots. Psyllium is a form of soluble fiber that some cereals contain. The FDA recognizes this as a means of reducing heart disease, provided the food product contains a minimum of 1.7 grams of psyllium.
Considerations
The daily recommended amount of fiber of any form varies according to age and gender. According to Mayo Clinic, men under the age of 50 should consume 38 grams of dietary fiber per day, while women should consume 25 grams. Men over the age of 51 require a minimum of 31 grams of fiber daily, while women in this age group require 21 grams daily. Additionally, you may experience bloating, stomach cramping or gas if you increase your fiber intake too quickly. Linus Pauling Institute recommends increasing your intake gradually and consuming 64 ounces of fluid per day.
