Research
Macro partitioning
Soluble fibers (beta-glucan, psyllium, pectin, guar gum) lower LDL cholesterol, while insoluble fibers increase stool weight.
For heart health, choose soluble fibers like oats, barley, or psyllium. For digestive regularity, choose insoluble fibers like wheat bran.
GoodSupportsHIGH confidence
Water-soluble fibers (specifically, beta-glucan, psyllium, pectin, and guar gum) were most effective for lowering serum LDL cholesterol concentrations... In general, cereal fibers are the most effective at increasing stool weight. Wheat bran is considered the 'gold standard' when it comes to fecal bulking.
Why this rating
Strong epidemiological support, though clinical trial results can be inconsistent.
Source
Fiber and Prebiotics: Mechanisms and Health Benefits
Joanne Slavin · Nutrients · 2013
DOI 10.3390/nu5041417
narrative_reviewCited 2,230×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Prebiotic fibers (inulin, FOS, GOS) selectively stimulate beneficial gut bacteria (Bifidobacteria, Lactobacilli) and increase Short Chain Fatty Acid (SCFA) production, particularly butyrate.Strong
- Consumption of fermentable fibers (e.g., inulin, FOS, wheat dextrin) increases satiety and reduces caloric intake, leading to modest weight loss over time.Good
Related findings · Macro partitioning
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- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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