Dietary fibres in a nutshell
Dietary fibres are found in fruits, vegetables, legumes and wholegrain cereals and especially soluble fibres have a cholesterol-lowering effect. High-fibre foods are an optimal choice when aiming to move towards a heart healthy diet.
- A dietary fibre intake of 25-45 g per day is currently recommended4,5.
- Consuming 7-13 g of soluble fibre is effective and recommended for blood cholesterol control5,9.
- Including 1-2 daily servings of oats/barley grains may add a particular benefit for lowering TC and LDL-cholesterol.
- Foods enriched with beta-glucan from oat and barley are effective and recommended for LDL-cholesterol lowering at a daily dose of at least 3 g/day5
The consumption of adequate amounts of plant-based foods not only ensures adequate dietary fibres intake, but also a significant intake of other nutrients (vitamins, minerals as well as vegetable proteins) and non-nutrients (known as phytochemicals) whose interaction may contribute to the protective cardiovascular effect of dietary fibres10.
Test your knowledge
- Insoluble fibre: it acts on the functioning of the gastrointestinal tract.
- Soluble fibre, especially oat/barley beta-glucan: it partially delays and/or reduce the absorption of cholesterol
- Dietary fibre has not been associated to any LDL-cholesterol effect