Soluble fiber absorbs bile, a substance produced by your liver to help digest fats. Bile is made from cholesterol, so when your liver needs to make more bile it pulls cholesterol out of your bloodstream, which lowers cholesterol levels naturally. Regular soluble fiber consumption is associated with a 5–10% reduction in both total cholesterol. It’s recommended to eat at least 5–10 grams of soluble fiber each day for the maximum cholesterol-lowering effects.
