Fibre, specifically soluble fibre found in fruits and vegetables, helps lower cholesterol by binding to it in your digestive system.
The Role of Soluble Fibre
Dietary fibre is a type of carbohydrate found in plant foods. Unlike other carbohydrates, fibre is not easily digested or absorbed by the body. Fibre is broadly categorized into two types: insoluble and soluble.
- Insoluble fibre: Adds bulk to stool and helps food pass more quickly through the digestive tract.
- Soluble fibre: Dissolves in water to form a gel-like substance in the digestive system. This type is particularly effective at helping manage cholesterol levels.
How Soluble Fibre Lowers Cholesterol
The primary mechanism by which soluble fibre helps reduce cholesterol involves its interaction with cholesterol and bile acids in the intestines.
According to research, soluble fiber can bind cholesterol in the intestine and remove it from the body. When you consume foods rich in soluble fibre, this fibre travels through your digestive tract undigested. In the intestine, it encounters cholesterol and bile acids (which your body uses to digest fats and are made from cholesterol). The soluble fibre binds to these substances, preventing them from being reabsorbed into the bloodstream. Instead, they are carried out of the body as waste.
This process forces the liver to use more cholesterol from the bloodstream to make new bile acids, which in turn helps to lower the overall cholesterol circulating in your body, particularly the "bad" LDL cholesterol.
The Impact of Soluble Fibre Intake
Incorporating sufficient amounts of soluble fibre into your daily diet can have a measurable effect on cholesterol levels. Eating 5 to 10 grams of soluble fiber a day can help lower total and LDL-cholesterol by 5 to 11 points, and sometimes more. This is a significant reduction that can contribute to better heart health.
Where to Find Soluble Fibre
Many fruits and vegetables are excellent sources of soluble fibre. Incorporating a variety of these into your meals is a practical way to increase your intake.
Here are some examples:
- Fruits: Apples, citrus fruits (oranges, grapefruit), pears, grapes, strawberries, apricots.
- Vegetables: Broccoli, Brussels sprouts, carrots, eggplant, okra, sweet potatoes.
- Other sources: Oats, barley, legumes (beans, lentils, peas), psyllium.
Adding foods like oatmeal for breakfast, snacking on an apple, or including beans in a salad or soup are simple ways to boost your soluble fibre intake and support healthy cholesterol levels.
