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How can soluble fibre help lower blood cholesterol?

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A woman with curly hair and a handbag shops at a busy outdoor farmer's market in Bulgaria, surrounded by stalls filled with fresh fruits and vegetables. — nutrition Vegetables are an important part of a balanced diet.

Ingesting soluble fibre—a type of dietary fibre found in foods like whole oats, barley, legumes, and various fruits—is an effective way to help lower total and LDL cholesterol levels in the blood.21

While the exact mechanism is not fully understood, research suggests that soluble fibre helps lower cholesterol through the following processes:

Binding in the gut: Soluble fibre appears to bind with cholesterol and bile acids within the digestive tract, which facilitates their removal from the body and prevents them from being reabsorbed into circulation.2
Colonic fermentation: Bacteria in the colon ferment soluble fibre, producing compounds that may inhibit the body's synthesis of cholesterol.2

By reducing these levels, soluble fibre intake is linked to a decreased risk of mortality from cardiovascular disease. Good dietary sources include apples, citrus fruits, plums, apricots, blueberries, strawberries, oats, barley, and legumes.21