Research
Micronutrients & recovery
Soluble fibers (beta-glucan, psyllium, glucomannan) reduce LDL-C by 5-15% through mechanisms including bile acid excretion and increased fecal cholesterol excretion, with additional benefits on triglycerides for glucomannan.
Incorporate 5-10 grams of soluble fiber daily. Oats (beta-glucan) and psyllium husk are effective for lowering LDL. If you also have high triglycerides, glucomannan (konjac root) may offer additional benefits. Start with a lower dose to minimize gastrointestinal side effects like bloating.
GoodSupportsHIGH confidence
The lipid-lowering mechanisms of action of soluble fibers are different, including prolonged gastric emptying time, an increase of satiety, the inhibition of hepatic cholesterol synthesis, and an increase of fecal excretion of cholesterol and bile salts... glucomannan... significantly reduces LDL-C and TGs, respectively, by -0.41 mmol/L and -0.13 mmol/L
Why this rating
Supported by multiple meta-analyses of RCTs (Level A evidence).
Source
Lipid-lowering nutraceuticals in clinical practice: position paper from an International Lipid Expert Panel
Arrigo F.G. Cicero et al. · Nutrition Reviews · 2017
clinical_guidelineCited 286×
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