Hormonal
Viscous soluble dietary fibers (SDF) such as beta-glucan, pectin, and psyllium reduce serum total and LDL cholesterol by preventing bile salt re-absorption in the small intestine, which forces the liver to synthesize new bile acids from cholesterol.
To lower cholesterol, prioritize viscous soluble fibers like oat beta-glucan (3g/day) or psyllium husk (7g/day). These fibers must be viscous to physically bind bile acids in your gut, forcing your liver to use blood cholesterol to make more bile. Non-viscous fibers do not offer this specific benefit.
In vivo studies have shown that ingestion or administration of some viscous SDF results in a 35 to 65% excess excretion of BA/BS in the faeces leading to a substantial reduction in total plasma cholesterol (TC) and low density lipoprotein cholesterol (LDL-C) by diversion to synthesis of BA/BS
Why this rating
Supported by multiple in vivo, ex vivo, and in vitro studies, though the exact physicochemical interaction is still being defined.
Source
Mechanisms underlying the cholesterol-lowering properties of soluble dietary fibre polysaccharides
Purnima Gunness et al. · Food & Function · 2010
DOI 10.1039/c0fo00080a
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