We have been told multiple times over that a diet high in fiber helps improve the health of your heart. But why? I was curious of the exact science behind this statement and the biological reason is quite fascinating.

Fiber, at it’s core, is “filler”. It fills up the bowel and helps propel digestion forward. There are two types, soluble and insoluble, that are significant for overall health. Soluble fiber is the type especially important for lowering cholesterol. Soluble fiber, found in foods such as oatmeal, rice bran, barley, apples, peas, and potatoes, are foods that readily dissolve in water. When digested, it turns into a gel-like substance that helps “carry” extra cholesterol out of the body.

During digestion, the liver uses cholesterol to make bile (a substance that breaks down fatty acids and helps the small intestine absorb fats). The cholesterol released for digestion is used as needed and the rest is re-absorbed into the bloodstream. This increases the formation of arterial plaques (clogged arteries) and contributes to heart disease. To help counteract this, soluble fiber foods latch on to the extra cholesterol and excrete it during defecation. The cholesterol and fiber are released from the body instead of absorbed, and your blood levels starts to improve! Neat, huh?

Soluble fiber also slows digestion and can reduce how quickly blood sugar rises after eating. It is an important component of blood glucose management as well as cholesterol management, since high triglycerides (high fats) in the blood are worsened when blood glucose levels are too high. It is also now understood that a diet high in saturated and trans fats, such as an animal protein diet, is the major contributor to type II diabetes rather than sugar. While refined sugars are still damaging to the body, sugars and carbohydrates from fruits and vegetables are NOT contributors to diabetes. In fact, adding these healthy carbohydrates are known to help prevent and manage diabetes.

What are some quick ways to add extra fiber to your diet? A simple serving of heart-healthy oatmeal a day is a great way to start. Combine this with decreasing your overall fat content in your diet and you will see improvement on your cholesterol levels. While I was vegetarian, I consumed primarily eggs and dairy products, and my blood work showed highly elevated triglycerides and cholesterol levels (as well as bordering on pre-diabetic!). After adopting a balanced vegan diet, I am now within normal levels with no nutrient deficiencies. My weight has decreased to a more normal level and I have more energy. Do yourself a favor and eat more plants! Your body will thank you.