Best Soluble Fiber Supplement for Lowering Cholesterol—and How Much You Really Need per Day
Plus learn why fiber is critical for protecting heart health in women over 50
Key Takeaways
- Aim for 25 to 35 grams of fiber daily, with half coming from soluble fiber sources.
- Women over 50 need more fiber to protect their hearts, as estrogen declines after menopause.
- One key supplement, psyllium husk, can help lower your “bad” cholesterol (LDL) by 7%.
Along with diet and exercise, is there another way to lower high cholesterol and get our levels where they need to be? In a word: yes. Keep reading as a top expert in cardiovascular disease and nutrition shares the best soluble fiber supplement for lowering cholesterol, how much you need daily and simple ways to work it into your routine.
How much fiber do we need per day?
Before we dive into types of fiber supplements, it’s important to give them some context. Hands down, the best way to get enough fiber intake is through your diet—from sources such as fruits (apples are brimming with soluble fiber), vegetables, legumes and beans. Supplements are just that: helpers that can assist a diet that should be doing the heavy lifting.
We should aim to consume about 25 to 35 grams of dietary fiber a day to support heart health and lower cholesterol levels, says Janet Bond Brill, PhD, RDN, a nationally recognized expert in cardiovascular disease prevention and author of Cholesterol Down. The problem? “Most Americans are not eating even a fraction of the plants they should be eating.”
Woman's World Answers
“Unfortunately, the latest dietary advice is barking up the wrong tree by recommending an increase in animal protein consumption, which has no fiber,” Brill notes. She puts it in simple terms: “Plants equal fiber. Fiber equals plants. When you’re eating plants, you’re getting fiber.”
Soluble vs. insoluble fiber
Soluble fiber is basically a gel-like substance that acts like a sponge in the intestine, soaking up cholesterol and helping your body excrete it—that’s how it lowers “bad” LDL cholesterol levels, explains Brill. “Ideally, you want your LDL to be below 100 mg/dL,” she notes. “Of the 25 to 35 grams of fiber per day, about half of that should be soluble.”
Insoluble fiber, on the other hand, does not dissolve in water and aids digestion by helping bulk up the stool. It can be found in complex carbs like whole grain bread and steel-cut oats, says Brill.
Why fiber is so important for women over 50
“After menopause, women’s protection against heart disease plummets, so we catch up to men in heart disease risk and actually surpass them—which really sucks,” Brill says bluntly. “Most women still think breast cancer is their biggest threat, but that’s not true. Cardiovascular disease is hands down the number one killer of American women. One in three women will die of cardiovascular disease, compared to one in 10 from breast cancer.”
Though these stats are sobering, the good news is that so much of heart health is in our hands—and potentially in our breakfast bowls and blender, as you’ll see below.
The best soluble fiber supplement for lowering cholesterol
Yes, that’s right. The best fiber supplement (singular) is… drum roll, please… Metamucil, according to Brill, who is quick to point out she isn’t promoting this brand specifically. It’s the psyllium seed husk that’s the superstar.
In fact, a study in The American Journal of Clinical Nutrition showed that people who consumed about 10 grams of psyllium seed husk a day saw their LDL cholesterol levels slashed by up to seven percent.
How to maximize the benefits of soluble fiber supplements for cholesterol
Brill has two important tips for taking psyllium seed husk safely and effectively:
Consider the pill form
“You want to start out slow,” advises Brill. “A lot of people, including me, can’t stand the idea of eating the powder, so I take five to six Metamucil pills with food in the morning and at night.”
But it’s best to build up gradually, she emphasizes. “Start with two to three pills at breakfast and dinner, then increase over time to help avoid potential GI issues like bloating, stomachaches and gas.”
Drink plenty of water
“If you’re taking the pills, just make sure you drink plenty of water, because psyllium husk can get stuck in your throat if you don’t—which is not fun,” cautions Dr. Brill. “If you prefer the powder form, I recommend sprinkling it on your oatmeal or mixing it into other foods.”
The bottom line on soluble fiber supplements for cholesterol
Fiber, especially soluble fiber from sources like psyllium seed husk, is one of the simplest, most effective ways to protect your heart after menopause. Whether you choose to get it through fiber-rich foods like fruits, vegetables and legumes or add a supplement like Metamucil to your routine, aim for 25 to 35 grams daily with about half being soluble fiber.
Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
