From the Guidelines
Oat β-glucan is the best fiber to take to reduce cholesterol, with a daily intake of 3 grams being the most effective dose, as it has been shown to lower/reduce blood cholesterol, a risk factor in the development of coronary heart disease, as stated in the EU claim 1.
Key Points to Consider
- The EU claim states that oat β-glucan has been shown to lower/reduce blood cholesterol, with a daily intake of 3 grams being the most effective dose 1.
- Other soluble fibers, such as pectins, guar gum, and barley β-glucans, also have beneficial effects on cholesterol levels, but the evidence for oat β-glucan is the most recent and highest quality 1.
- Increasing fiber intake gradually over 2-3 weeks, drinking plenty of water, and combining fiber supplementation with other cholesterol-lowering strategies like regular exercise and a heart-healthy diet low in saturated fats can help achieve the best results.
- It is essential to note that the beneficial effect of oat β-glucan is obtained with a daily intake of 3 grams, and information should be given to the consumer to consume it as part of a meal, with plenty of water to ensure the substance reaches the stomach 1.
Recommendations
- Take 3 grams of oat β-glucan daily, divided into morning and evening doses, to help lower cholesterol levels.
- Start with a smaller amount and gradually increase to avoid digestive discomfort.
- Combine oat β-glucan supplementation with other cholesterol-lowering strategies, such as regular exercise and a heart-healthy diet low in saturated fats.
- Drink plenty of water when taking oat β-glucan to ensure it reaches the stomach and is effective in reducing cholesterol levels.
From the Research
Best Fiber to Reduce Cholesterol
The best fiber to take to reduce cholesterol is psyllium, as evidenced by multiple studies 2, 3, 4, 5, 6.
Key Findings
- Psyllium has been shown to significantly reduce total cholesterol and LDL cholesterol levels in patients with hypercholesterolemia 2, 3, 4, 5, 6.
- A combination of psyllium and colestipol was found to be better tolerated and as effective as colestipol alone in reducing cholesterol levels 2.
- Psyllium therapy is an effective adjunct to diet therapy and may provide an alternative to drug therapy for some patients 3.
- The dose-response relationship between psyllium and serum cholesterol level has been established, with higher doses resulting in greater reductions in cholesterol levels 6.
- Psyllium has been found to reduce serum total cholesterol more quickly than LDL cholesterol, with a significant time-dependent effect 6.
Comparison to Other Fibers
- Psyllium has been compared to other bulk-forming hydrophilic fibers, such as methylcellulose and calcium polycarbophil, and has been found to be more effective in reducing cholesterol levels 4.
- Methylcellulose and calcium polycarbophil have been found to provide little or no additional benefit in managing mild to moderate hypercholesterolemia 4.