It is commonly known that consuming fibre can help to improve our digestive health by increasing regularity and helping us to stay fuller for longer. However, research has also found that our heart can also benefit from fibre in our diet which can help to reduce our harmful cholesterol levels in our blood.
In this article we will explain the mechanisms behind fibers cholesterol lowering effect, what happens when we do not get enough fibre in our diet and how we can get more fibre in our diet from food and supplements.
Fibre and Cholesterol
Consuming fibre rich foods can help to reduce our harmful ‘LDL’ cholesterol levels by preventing the amount of cholesterol which is absorbed into the bloodstream.
Soluble fibre is a type of fibre which is not absorbed into our body, but instead moves through our digestive tract, absorbing materials including bile.
Bile is created from cholesterol found in our blood and is used to help the liver to digest fats. Soluble fibre prevents bile from being reabsorbed back into our bloodstream and is instead excreted through the digestive system.
As a result, our body requires more bile to digest fats and pulls more cholesterol from the blood stream which in turn, lowers our blood cholesterol levels!
Foods containing a high amount of soluble fibre include:
- Sweet potatoes
- Flax seeds
- Psyllium husk
Some signs that you are not receiving enough fibre in your diet include:
- Irregular bowel movements
- Blood sugar fluctuations and crashes
- Lack of fullness after eating or never feeling satisfied
- High cholesterol levels
If you are struggling to get more fibre in your diet, it is beneficial to take a fibre supplement to ensure you are receiving enough in your diet.
Sona Psyllium Husk Fibre Capsules contain 1000mg of psyllium husk per daily dose, which can help to prevent constipation, maintain regularity, and reduce harmful cholesterol levels.
Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr. 1999 Jan;69(1):30-42. doi: 10.1093/ajcn/69.1.30. PMID: 9925120.