How often do you notice products, such as bran cereal, that have big “heart-healthy” branding on the boxes? Some of that branding may include phrases like “helps lower cholesterol,” or something along those lines. The reason for that is because these cereals contain a certain amount of fiber per serving. Since eating more fiber is one of the best, science-backed ways to reduce cholesterol and improve heart health, eating that cereal must be healthy. Well, part of that explanation is correct. 

According to health experts, less than 5% of Americans consume the recommended daily intake (RDI) of fiber. Additionally, about 86 million American adults have borderline high cholesterol levels (total cholesterol over 200 mg/hdL). Generally speaking, the average adult should consume 25 to 38 grams of fiber per day. How can meeting those daily fiber goals help lower cholesterol? Continue reading to find out. 

How Does Fiber Lower Cholesterol?

Fiber is a complex carbohydrate that the body cannot digest. Because of that, fiber passes through the digestive tract without really being broken down. Although there are two types of fiber (soluble and insoluble), soluble fiber is the type that works to lower total and low-density lipoprotein (LDL) or “bad” cholesterol. It does that by:

• Forming a gel-like substance in the intestinal tract that works to attract and trap cholesterol particles. That helps prevent those particles from being absorbed into the bloodstream. 
• Binding to bile acids in the intestines, which release bile acids to help digest fat. They also contain some cholesterol, so once they have completed digestive duties, the body usually reabsorbs them for later use. When fiber is present in the intestines, bile acids are excreted along with the cholesterol. At that point, the body uses less circulating cholesterol to make new bile acids, which ultimately decreases the amount of cholesterol in your blood.
• Gut bacteria feed on and ferment prebiotic soluble fibers. This fermentation process produces short-chain fatty acids (SCFAs), which decrease cholesterol synthesis in the liver, helping to lower cholesterol levels in the bloodstream.

How Much Fiber Do You Need To Eat?

As stated earlier, the general recommendation for fiber intake is 25 to 38 grams per day. Most adults hover around 16 grams per day, but focusing on fiber is not enough to reduce cholesterol. Health experts encourage increasing your intake of soluble fiber. Research indicates that regularly consuming soluble fiber can help reduce total and LDL cholesterol levels by 5-10%. Eating two to 10 grams of soluble fiber per day is what causes these significant decreases in cholesterol. Aiming for the higher end of that range will only benefit your heart health. 

Foods That Are Rich In Soluble Fiber

Most fibrous foods do not contain as much solute fiber as you think. High-fiber foods, including vegetables, legumes, whole grains, fruits, nuts, and seeds, contain both soluble and insoluble fiber. The following list breaks down the soluble fiber content of the various foods:

• Beans: One-half cup of cooked black beans, kidney beans, or lentils offers one to three grams of soluble fiber
• Oats: One cup of cooked oats contains one to two grams of soluble fiber
• Brussels sprouts: One-half cup of cooked Brussels sprouts contains two grams of soluble fiber
• Fruits: One medium orange, pear, or apple contains one to two grams of soluble fiber
• Barley: A little less than one-quarter cup of cooked barley contains two grams of soluble fiber

What About Supplements?

If you require targeted support for fiber intake, you may want to consider a fiber supplement. Guar beans, inulin, psyllium husk, and beta-glucans are all forms of soluble fiber in fiber supplements. All of these forms of fiber have proven to lower cholesterol in clinical studies. A 2023 systematic review and meta-analysis found that each five-gram intake of soluble fiber was able to reduce LDL cholesterol by 5.6%. 

Eating more soluble fiber is one of the best things you can do for your overall cholesterol. Try to consume 10 grams of soluble fiber every day for the best cholesterol-lowering results. Decreasing stubborn LDL cholesterol isn’t easy, but soluble fiber can help!

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We thought about making a joke about grains, but it ended up being corny. You may be thinking, “Rye didn’t I come up with that?” Are we going too farro with this? We apologize, but once the puns get going, it’s hard to stop that train from rolling. 

For people who watch the amount of carbohydrates they consume, grains are always off limits. With the increased popularity of low-carb diets, like the ketogenic, carnivore, or paleo diets, more and more people avoid grains at all costs. Regardless of the person’s reasoning for avoiding grains, the simple fact is that they contain a lot of carbohydrates, but there are many low-carb grain options for people who still want to indulge. 

The grains in this article do have carbohydrates, but the incredible fiber content essentially reduces the carbohydrate count. In doing so, you are left with fewer digestible carbs, i.e. net carbs. For example, if a one cup of one grain contains 30 grams of carbs and five grams of fiber, there are 25 net grams of carbs in that cup. The seven best low-carb grains are detailed below.

Bulgur

This common cereal grain typically comes from cracked wheat berries. Bulgur probably has fewer carbs than any other grain on this list. This versatile grain is often found in salads, tabbouleh, pilaf, and the occasional porridge. It’s an excellent source of fiber, magnesium, B-vitamins, and iron, and has 25.5 net carbs per cup. Because it contains wheat, this grain is not safe for people with wheat sensitivities, allergies, or Celiac disease. 

Wild Rice

Derived from grasses in the Zizania genus of plants, wild rice is a grain that has fewer carbs than regular white rice. It boasts more fiber than white rice (barely any fiber there to begin with) and it has ten times the amount of antioxidant activity as white rice. Wild rice contains zinc, folate, and vitamin B6, and logs 32 grams of net carbs per cup. 

Millet

This grain is not a staple ingredient in the Standard American Diet, but it is a protein-rich grain that’s widely consumed in developing countries. It is gluten free and contains a lot of fiber, magnesium, folate, calcium, iron, and phosphorus. It also provides more essential amino acids than other cereals. With just 41 grams of net carbs per cup, there’s no reason not to consume millet. 

Oats

We’re oat so happy to include oats on this list! Okay, the puns are done now…we promise. One cup of cooked oats contains 21 grams of net carbs because of the high fiber content. Additionally, oats contain a fiber known as beta-glucan, which has demonstrated an ability to reduce LDL (bad) cholesterol levels. Oats also offer other nutrients like thiamine, phosphorus, magnesium, and manganese. 

Spelt

Spelt is one of the healthiest whole grains that you can eat. It’s an ancient grain that has been associated with reduced rates of type 2 diabetes and certain types of cancer. While spelt is on the higher end of the carb count with 44 grams of net carbs per cup, it does contain other beneficial nutrients, including manganese, magnesium, niacin, and zinc. 

Couscous

This food that’s so nice they named it twice! Commonly made from semolina flour or durum wheat, couscous is a staple grain in many Moroccan and Middle Eastern dishes. Most people don’t know that couscous is an excellent source of selenium, which is an essential trace mineral that encourages a healthy thyroid, immune system, and heart. One cup of couscous contains 34.5 grams of net carbs. 

Barley

Used in the production of beer, barley wheat is a common grain that has a distinct texture and nutty flavor. When you purchase barley for consumption, it’s best to purchase hulled barley because it is a whole grain and less processed. One cup of cooked barley contains 41.5 grams of net carbs, and it also offers manganese, selenium, magnesium, copper, and zinc. 

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Fennel isn’t necessarily the first ingredient people think of when they make salads. It actually has tons of vitamin C, much like the oranges that are in this salad as well. This salad will give you an immunity boost and it’ll give you a healthy dose of fiber too!

Photo Credit: Lazy Cat Kitchen

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