Soluble fiber forms a gel-like substance in your intestines, slowing down digestion. It also traps cholesterol and prevents your body from reabsorbing it into your bloodstream. The trapped cholesterol is then excreted from your body in stool.
In addition, bacteria living in your large intestine feed on soluble fiber.
This fermentation helps create a healthy gut that promotes the excretion of cholesterol. It also produces short-chain fatty acids (SCFAs).
Absorption of SCFAs decreases cholesterol synthesis in your liver, which also lowers blood cholesterol.
Here are 5 foods high in soluble fiber that may support healthy cholesterol levels.
1. Oats
Oats reign supreme among cholesterol-lowering foods. Oats are high in a type of soluble fiber called beta-glucan.
According to research from 2022, consuming the FDA-recommended dose of 3 g of beta-glucan from oats significantly reduced LDL cholesterol.
Consuming more than 3 g per day did not increase the cholesterol-lowering effect.
2. Legumes
Legumes are rich in soluble fiber. They also have a positive effect on your gut health.
Below are the amounts of fiber per 100 grams of several types of cooked beans:
Keep in mind that legumes contain both soluble and insoluble fibers, and the amount varies by the type of bean. The quantity of fiber listed above is the total amount of fiber, not just the amount of soluble fiber.
In a 2021 study, adults with elevated LDL cholesterol consumed 1 cup of various beans daily for a month. At the end of the study, the individuals had lower total and LDL cholesterol.
3. Apples
Apples contain a soluble fiber called pectin. The European Food Safety Authority advises that about 6 grams of pectin daily has been reported to lower blood cholesterol levels.
Researchers in a small study with 40 participants investigated the effect of eating two apples per day, which contribute about 3.7 grams of pectin.
After 8 weeks of apple consumption, total and LDL cholesterol levels decreased.
However, it is important to keep in mind that the study noted that several different nutritional aspects of apples may contribute to their cholesterol lowering effect, not the pectin alone.
4. Avocados
Avocados are a good source of fiber and healthy monounsaturated fats.
A 2019 study found that consuming one avocado a day as part of a healthy diet had beneficial effects on LDL cholesterol levels as compared with other sources of fat.
These benefits were attributed to the fat, fiber, and antioxidant content in avocados.
5. Flaxseed
Flaxseed is another good source of soluble fiber and healthy fats. It is also a good source of alpha-linolenic acid (ALA), which has a positive effect on blood lipids.
A 2023 study found that consumption of flaxseed reduced LDL and total cholesterol levels.
It is important to note that flaxseed comes in many forms. To ensure the highest bioavailability of ALA, it is most beneficial to consume flaxseed in its ground form.
A 2018 study found that psyllium supplementation significantly reduced LDL cholesterol.
Other studies show that psyllium can be paired with statins — a class of cholesterol-lowering medications — to support further reductions in cholesterol.
Keep in mind that while fiber supplements may help you reach the recommended 25–35 grams of fiber per day, they cannot replace eating a balanced diet that includes fiber-rich foods.
It is important to talk with your doctor before adding fiber supplements to your routine, especially if you are taking a statin. They will be able to make a decision with your individual needs in mind.
Including more soluble fiber in your diet is a great way to help lower or support healthy cholesterol levels and protect against heart disease.
Most fibrous foods, such as whole grains, fruits, vegetables, and legumes, contain a mixture of soluble and insoluble fiber.
If your goal is to lower your cholesterol levels, try to include foods rich in soluble fiber in your diet, decrease your saturated fat intake, and incorporate exercise.