What 181 studies say about cholesterol & soluble fiber

Today, almost 40% of Americans are slated to die from heart disease. When indisputable science reveals a safe and effective tool for reducing risk, we should all pay attention. And now we have evidence of a powerful and easy habit that can do just that.

A brand new 2023 meta-analysis (summary and review of many studies) confirms that regular use of soluble fiber supplementation drops dangerous cholesterol and triglycerides significantly.  Here are the astounding outcomes of 181 combined studies:

• Total cholesterol dropped by an average of 10.82 mg/dL
• LDL dropped by an average of 8.28 mg/dL
• Triglycerides dropped by an average of 5.55 mg/dL
• Apolipoprotein B dropped by an average of 44.99 mg/dL

The scientists summarized that for every 5g increase in soluble fiber supplementation:

• Total cholesterol drops by an average of 6.11 mg/dL
• LDL drops by an average of 5.57 mg/dL

It’s important to note that nutrition science is notoriously challenging because researchers prefer to design studies as “double blind” to prevent bias and placebo. This means that not only do the participants not know if they are participating in the experiment or the control, but the researchers don’t know either.  When it comes to dietary studies, this is a challenge, because most people know when you’ve changed their diet. However, this is more feasible when supplementation is used as you can provide different supplements to participants without anyone knowing which supplement is the experimental one. In the case of soluble fiber supplementation, not only do we have at least 181 studies, but this 2023 review found consistent and reliable evidence that time and time again, supplementation produced results and reduced cardiovascular risk.

How does it work?

The researchers proposed that soluble fiber is not a one-trick-pony, but instead provides many actions that reduce cardiometabolic risk.  Here are the takeaways:

• Highly viscous soluble fibers slow digestion and reduce the absorption of dietary cholesterol.
• Soluble fiber taken with meals reduces glucose spikes and improves insulin resistance, which reduces cholesterol production.
• Taking soluble fiber with meals reduces appetite and caloric intake.
• Viscous soluble fibers trap bile acids which are made from cholesterol, therefore, increasing excretion of cholesterol in poop.
• Soluble fermentable fibers boost production of short-chain fatty acids in the colon increasing satiety hormones such as glucagon-like peptide 1 and peptide YY (PYY).

Florasophy is an amazing and evidence-based tool for improving health outcomes ranging from hormone balance to digestion and metabolic health, but if you’re at risk for heart disease, you can’t afford to ignore this potent prevention essential.  

Just 3 teaspoons a day of Florasophy can make a world of difference in your wellbeing. 

About Megan Barnett, MS, CNS

Megan Barnett is a functional medicine practitioner in Portland, Oregon. In her clinical practice, she helps patients identify the root cause of their health problems, then designs individualized and evidence-based approaches to alleviate symptoms and help their bodies heal. She has a Bachelor of Science in Dietetics from Kansas State University and a Master of Science in Nutrition and Functional Medicine from University of Western States.