Fiber and heart health: Four heart health benefits of fiber

Womans hand holding heart to the left of Fiber Rich Foods

March 30, 2014

Fiber intake is important for heart health as well as bowel regularity. Here are some details about the relationship between fiber and heart health:

  1. Fiber helps promote healthy cholesterol levels, particularly the LDL (bad) cholesterol.
  2. Fiber helps support normal, healthy blood pressure.
  3. Fiber helps support healthy blood glucose levels. This is important for people at risk of heart disease, in addition to those who are diabetic.
  4. In addition, fiber helps with weight management by promoting satiety (feeling of fullness), reducing hunger and helping to reduce food intake

How does fiber help with cholesterol?

Soluble fiber may limit the bioavailability (absorption) of fat, cholesterol and bile acids. Less absorption of bile acids results in the body needing to use cholesterol stores to produce new bile acids.  Most research focuses on its impact on low-density lipoproteins (often referred to as “bad” cholesterol).

How does fiber help with blood pressure?

Healthy serum cholesterol levels are associated with more pliable blood vessels, meaning they dilate easier. Better blood vessels are associated with healthier blood pressure levels.

How does fiber help with blood glucose levels?

Soluble dietary fibers can help slow the rate of food emptying from the stomach. This slower release of food results in a blunting of the post-meal blood glucose spike. This is beneficial for all people, but especially those who need to control their blood glucose levels like those with prediabetes or type 2 diabetes.

How does fiber help with satiety?

Dietary fiber helps promote a feeling of fullness that can lead to reduced hunger. This is because it can help slow the emptying of the stomach, sending signals to the body to eat less.  Long-term studies show that high fiber consumption is associated with better body weight.

 

What is the best time to take fiber for cholesterol?

The best time to take a fiber supplement for cholesterol is with a meal so it works optimally with digestion. Of course, you can confidently take Sunfiber at any time of day, with or without meals, because it will not cause the unwanted side effects that may detract from your daily life.

 

Recommendations of Fiber for Cholesterol

The Institute of Medicine recommends 25 grams a day for women and 38 grams a day for men. For those over age 50, the requirements drop to 21 and 30 grams respectively.

Some types of dietary fiber act as prebiotics, which feed the beneficial probiotics in your gut. Partially Hydrolyzed Guar Gum, available in supplement form, is also a good soluble fiber and prebiotic. Other food sources of prebiotics include inulin (chicory root and Jerusalem artichoke), soybeans and unrefined wheat and barley, but they may be associated with reduced gastrointestinal tolerance.

 

If you are not getting enough fiber in your diet, you may want to boost your intake through supplements. Here are a few things to consider:

  • Fiber powders provide more fiber per serving compared to capsules. They are also more cost effective
  • Look for a fiber that mixes well with water.
  • Take fiber supplements with plenty of water. That helps improve tolerability and deliver the fiber to the colon, where it works best.
  • A favorite fiber supplement for cholesterol support is Sunfiber. It is made from partially hydrolyzed guar gum through a steady fermentation process which leads to better tolerability (less gas and bloating). Plus, it is clear when mixed with water, and it is tasteless and odorless so you can also mix it with your favorite beverage.

Remember to gradually increase your fiber intake to allow your bowels time to adjust.

 

Want to learn more about the connection between fiber and heart health? Check out the following research articles:

Effect of partially hydrolyzed guar gum (PHGG) on the bioaccessibility of fat and cholesterol

The cholesterol-lowering effect of guar gum in rats is not accompanied by an interruption of bile acid cycling

Sherry Torkos is a holistic pharmacist, author, fitness instructor and lecturer, compensated to provide her professional opinions.

Meet the Experts

  • Sunfiber

    Sunfiber is a true regulating dietary fiber and prebiotic for maintaining digestive health and microflora balance. It is tasteless, colorless, odorless and 100% water-soluble. Sunfiber is well tolerated and does not lead to the typical bloating, cramping and gas production that other fibers are known for.

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