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
narrative_reviewCited 2,230×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →