The American Heart Association and the FDA recommend that we all eat at least 25 grams of dietary fiber per day. But what is it, how do we know how much we're eating, and where did that number come from, anyway?
What are the types of fiber?
Dietary fiber is a good carbohydrate, also known as roughage, found in plant foods (not supplements). There are two kinds, soluble or insoluble, and both are really good for us. Soluble fiber becomes a thick gel in our intestines, which slows digestion (which keeps blood sugars from spiking) and traps fats so they can't all be absorbed (which lowers cholesterol levels). Sources of soluble fiber include oatmeal, beans, lentils, and many fruits. Insoluble fiber helps keep our stools soft and regular, always a good thing! Sources of insoluble fiber include whole grains, beans, lentils, and most vegetables. Both soluble and insoluble fiber make us feel full, which helps us to eat less.
Why is fiber so good for us?
But fiber does so, so much more. In a recent research study published in The Lancet, investigators pooled the results from 243 studies looking at health effects of dietary fiber. They excluded any studies about fiber supplements — this was all about fiber from food. They ended up with data from over 4,600 people, and found a very strong relationship between higher dietary fiber intake and better health outcomes. Basically, intake of at least 25 grams of food fiber a day is associated with a lower weight, blood pressure, blood sugars, cholesterol, as well as lower risk of developing (or dying from) diabetes, heart disease, strokes, and breast or colon cancer. Study results were extremely consistent, and the dose-response curve was very linear, meaning the more fiber, the better the outcomes. This makes us believe the results are very real and not due to some other factor related to study participants' diet or lifestyle.
Consuming good carbs means more daily fiber
Unfortunately, most of us are consuming fewer than 20 grams of fiber per day. I know many people who shy away from the carbs in whole grains, beans, and fruit, thus missing out on all that healthy fiber. But here's the deal: there's good carbs and bad carbs, and whole grains, beans, and vegetables are all good, folks. It's the quality of the carb that counts. Worried about gassy effects? In the short term, start low and use simethicone (a common, gentle anti-gas medication) as needed. Your body will become accustomed over time, and the effects will diminish.
Fiber-packed meals are easy
Let's put together a very simple yet flexible meal using boiled red lentils, store-bought or homemade hummus, whole-wheat wraps, and a simple salad made with mixed greens, tomatoes, and cucumbers dressed with only lemon juice and olive oil. This meal is so easy and healthy, and it can be served to guests or packed up for lunch at the work desk. This meal has half the recommended daily fiber and almost 20 grams of protein, plus calcium, iron, and potassium.
Mediterranean-Style Heart-Healthy High-Fiber Buffet
Many of these ingredients can be purchased inexpensively or prepared super-quickly, and no one will know you weren't cooking all day.
Cooked and seasoned red lentils (1 cup raw lentils to 3 cups water, bring to a boil and simmer for 15 minutes, then sprinkle with sea salt and lemon juice. Add chopped fresh herbs too, if you like. Serve hot or cold.)
Very simple salad (mixed greens, sliced cherry tomatoes, and chopped cucumber, dressed in extra virgin olive oil, lemon juice, sea salt, and black pepper. Toss it all up and serve.)
1 container hummus (or you can make your own)
Whole-wheat wraps
Optional: kalamata olives, artichoke hearts, sundried tomatoes, baba ganouj, or other Mediterranean goodies, low-salt versions preferred.
There are many resources available to guide you on healthy high-fiber food choices. Basically, consuming fruits, veggies, beans and legumes, and nuts and seeds regularly will ensure that you get at least 25 grams of fiber every day!
Adapted from a Harvard Health Blog post by Monique Tello, MD, MPH.
FAQs
Basically, intake of at least 25 grams of food fiber a day is associated with a lower weight, blood pressure, blood sugars, cholesterol, as well as lower risk of developing (or dying from) diabetes, heart disease, strokes, and breast or colon cancer.
What is the number one food to lower cholesterol? ›
Oatmeal, oat bran and high-fiber foods
Oatmeal has soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
What is the Harvard diet for cholesterol? ›
Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice). Limit refined grains (like white rice and white bread).
How much fiber should I eat a day if I have high cholesterol? ›
Aim for 10 to 25 grams of soluble fiber per day. Ask your provider what amount is best for you based on your calorie needs. Add more soluble fiber to your diet by eating: Dried beans, lentils and split peas.
What is the best fiber supplement to lower cholesterol? ›
Those that contain gel-forming fiber, such as psyllium or beta-glucan, may be effective in lowering high cholesterol. Gel-forming fibers may also help to control blood sugar in people with type 2 diabetes.
How long does it take for fiber to lower cholesterol? ›
Even better, simply adding more plant-based fiber to one's diet was shown to reduce LDL cholesterol by more than 28 percent in just 4 weeks [14]. To reap the heart health benefits, start by adding more fibrous plant-based foods to your plate, such as: Fruits – Apples, berries, melons, pears, avocado.
What is the golden drink that lowers cholesterol? ›
Golden milk, also known as turmeric milk, is a common Indian drink that has recently been gaining popularity in western cultures due to many health claims. It's beautiful bright yellow color is a result of adding turmeric, along with spices such as cinnamon and ginger, to milk.
What is the one fruit that fights cholesterol? ›
Berries. The oxidation of low-density lipoprotein (LDL) cholesterol is considered the major risk factor for several heart diseases. Berries like blackberry and strawberry lower the blood cholesterol levels in your body by preventing the oxidation of LDL cholesterol.
What are the six super foods that lower cholesterol? ›
Add these foods to lower LDL cholesterol
- Oats. ...
- Barley and other whole grains. ...
- Beans. ...
- Eggplant and okra. ...
- Nuts. ...
- Vegetable oils. ...
- Apples, grapes, strawberries, citrus fruits. ...
- Foods fortified with sterols and stanols.
Answer From Francisco Lopez-Jimenez, M.D. Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
A balanced low-cholesterol diet should include a variety of whole- and multi-grain foods, low-fat/fat-free dairy products, fruits and vegetables. Fatty fishes and foods high in omega-3 fatty acids are also recommended.
What can I drink to flush out my cholesterol? ›
Cholesterol is often high due to excessive saturated and trans fat consumption. There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.
Which fiber is best for cholesterol reduction? ›
Foods that may help support healthy cholesterol levels
- Oats are high in a soluble fiber called beta-glucan, and eating about 1 cup of oats per day may help lower LDL cholesterol by about 11%.
- Legumes such as beans and lentils can help lower total and LDL cholesterol levels, especially as part of a heart-healthy diet.
You develop symptoms of heart disease, stroke, or atherosclerosis in other blood vessels, such as left-sided chest pain, pressure, or fullness; dizziness; unsteady gait; slurred speech; or pain in the lower legs. Any of these conditions may be linked to high cholesterol, and each requires medical help right away.
How to reduce cholesterol in 7 days? ›
Simple swaps. There are plenty of swaps you can make to help improve your cholesterol. To eat more heart-healthy foods, try swapping from butter to olive oil, potato chips to plain nuts, white bread to whole grain bread or choosing reduced-fat dairy products instead of full-fat versions.
How to reduce cholesterol in 30 days? ›
5 Easy Steps to Reduce Cholesterol in 30 Days
- Switch to a Mediterranean Diet. ...
- Increase Exercise. ...
- Supplement Fiber. ...
- Lose Weight. ...
- Drink Alcohol in Moderation.
Metamucil may be a natural alternative to cholesterol-lowering drugs. When combined with a healthy diet and exercise, it may help lower cholesterol on its own or increase the effectiveness of cholesterol-lowering drugs. Talk with your doctor about your options for lowering your cholesterol.
Does fiber reduce triglycerides? ›
Including more fiber in your diet can slow the absorption of fat and sugar in your small intestine, helping decrease your triglyceride levels. According to one study , including 117 adults with overweight or obesity, eating more dietary fiber was linked to lower triglyceride levels.
