Types of Fiber

Although there are several forms of fiber, they can be classified into two major groups: soluble fiber and insoluble fiber. While both are good for the body, only one group has been shown to be beneficial in lowering your cholesterol. Soluble fiber can be dissolved in water and forms a gel-like consistency in the digestive tract. On the other hand, insoluble fiber cannot be dissolved in water, so it passes through the digestive tract relatively unchanged. When it comes to your heart health, it appears that only soluble fiber is beneficial in lowering your cholesterol. In fact, studies have shown that consuming 10 to 25 grams soluble fiber a day can lower cholesterol by 18%.
However, it appears to only lower your “bad” cholesterol (LDL) –- your “good” cholesterol (HDL) and triglycerides are only minimally, if at all, affected by soluble fiber. Additionally, insoluble fiber does not appear to affect cholesterol levels, but it is important in maintaining a healthy colon.