By Theresa Stahl, RD, LDN 

Q: I’ve heard that a certain type of fiber helps lower cholesterol levels.  What foods contain this fiber?

A: Fiber is found in all plant foods.  Foods high in fiber can help reduce your risk of heart disease, lower cholesterol levels, keep your digestive tract healthy, and help control weight by helping you feel full on fewer calories.  While the recommended daily intake of fiber varies based on age and calorie intake, the American Dietetic Association (ADA) recommends 20 to 35 grams per day for most adults.  The typical American diet contains only about 10 to 15 grams per day.

There are two main types of dietary fiber: soluble and insoluble.  The difference between the two is based on how they go through the digestive tract. Soluble fiber dissolves into a gel-like substance in the intestines.  This helps block cholesterol and fats from being absorbed.  Insoluble fiber goes through the digestive tract mostly undissolved.  This helps keep bowels regular and the intestines healthy. Both types of fiber are important to health, and most plant foods contain both.  

So, it’s soluble fiber that helps lower cholesterol.  Foods high in soluble fiber include barley, oats, apples, bananas, berries, citrus fruits, nectarines, peaches, pears, plums, prunes, broccoli, Brussels sprouts, carrots, beans (such as kidney, navy, garbanzo, and lentils), peas, and soy products (such as edamame, miso, and tofu).

Tips to help add soluble fiber to your diet include:

• Choose hot or cold breakfast cereals that contain oatmeal.  
• Eat whole fruit several times a day. Whole fruit has more fiber than juices.  For example an orange has six times more fiber than a ½ cup of orange juice.
• Add fresh fruits to your cereals, such as bananas and berries.
• Eat beans at least three times a week.  
• Add beans to salads, warm up with hearty bean soups, and snack on bean dips such as hummus and Mexican bean dips.  

Remember all plant foods contain beneficial fibers. The total fiber content is listed on the nutrition facts label.  If you want to eat more high fiber foods, seek foods with a percent daily value of 20 percent or higher.  Also, increase fiber gradually and increase water intake with it.  A sudden increase in fiber or not enough fluids with fiber can cause abdominal cramps or bloating.  And if you have any gastrointestinal disorders, check with your doctor before increasing fiber.   

For more information and a booklet from NIH called “Your Guide to Lowering Cholesterol With TLC - Therapeutic Lifestyle Changes”   visit:
http://www.nhlbi.nih.gov/health/public/heart/chol/chol_tlc.pdf