LDL cholesterol
Viscous soluble fibers can reduce LDL cholesterol by increasing bile-acid loss and changing cholesterol metabolism. Oat beta-glucan is one of the better-studied examples.
Satiety
Appetite effects are less consistent. Fiber type, dose, food form and the individual all matter; “fiber automatically suppresses appetite” is too broad.
Practical food sources
- Oats and oat bran
- Barley
- Beans and lentils
- Psyllium-containing foods or products
- Fruit and vegetables as part of total fiber intake
Human evidence
Evidence notes
- British Journal of Nutrition: 58 trials found modest reductions in LDL, non-HDL cholesterol and apoB with oat beta-glucan.
- Clark & Slavin: appetite effects varied substantially by fiber type; most acute treatments did not significantly increase satiety.