These raw vegan fudge pops are similar to a chocolate avocado smoothie or pudding, in that the avocado is completely undetectable. It flies under the radar of your taste buds and all you taste is chocolatey deliciousness. They are easy to whip up and magical once frozen. With warmer weather gracing us, there has never been a better time to make these pops. Perfect for a backyard barbecue, movie night, or children’s birthday party!

The last thing you want to do is use unripe avocados to make these fudge pops. Not only will your pops not be creamy, but they will also have a slightly bitter flavor, which you do not want from a dessert. Make sure your avocados are ripe and quite soft to the touch, but you don’t want them overripe either. Blend the avocados with the rest of the ingredients until completely smooth. Once the mixture is smooth, you can poor it into the popsicle mold. Cover the mold with the lid and insert the popsicle sticks, or you can use the sticks that come with the mold if you have that type of mold.

If you are not the biggest avocado fan and want to start eating more of them, this is a great entry point because you cannot taste it. Rich in omega-3 fatty acids, avocados work to benefit heart health by lowering LDL (bad) cholesterol, triglycerides, and blood pressure. They also contain a variety of B vitamins, including thiamine (B1), riboflavin (B2), and niacin (B3), all of which help the body convert food into energy. Niacin, specifically, can fight inflammation and protect arterial health by improving triglyceride and cholesterol levels.

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Attention to anyone who deals with regular constipation: There is yet another reason to head to the produce section of the grocery store. A new study from the American Journal of Gastroenterology (AJG) found that eating two kiwi fruits per day increased the frequency of complete spontaneous bowel movements. The fruit was also able to reduce gastrointestinal pain for people with functional constipation and constipation-predominant irritable bowel syndrome (IBS-C).

How Do Kiwis Help Relieve Constipation?

The study aimed to compare the benefits of consuming six grams of dietary fiber through the consumption of two skinless kiwi fruits and taking a 7.5-gram dose of psyllium. If you are unaware, psyllium is a common supplement used to relieve constipation. The participants in the study either had functional constipation, IBS-C, healthy controls, or a combination of these. Each participant took one of the two interventions for four weeks. After the first four weeks with one intervention, there was a four-week break, followed by another intervention for another four weeks. 

According to study authors, consuming two green kiwi fruits per day resulted in an increase of at least 1.5 completely spontaneous bowel movements in people with constipation. Only the participants with IBS-C experienced an increase of 1.25 completely spontaneous bowel movements after taking psyllium. That said, those same participants saw significant improvement in gastrointestinal symptoms when taking psyllium. Researchers, however, did observe improvements in gastrointestinal symptoms for all groups consuming kiwi fruits.

Were There Limitations In The Study?

Researchers noted that study limitations included participants’ adherence to the intervention, the food they ate, self-reporting, and details of bowel movements. The study was also small, only including 184 people. The study still builds on previous research that indicated the kiwi’s ability to benefit those with constipation. For example, a 2022 review found that green and gold kiwis, in addition to kiwi supplements, positively affected upper gastrointestinal health. 

Prior research from a 2018 review attributed kiwi fruit’s gut health benefits to the naturally-occurring dietary fiber and actinidin, a proteolytic enzyme. This enzyme works to ease protein digestion in the small intestine and stomach. Researchers from the recent AJG study acknowledged these previous reviews and studies, and claimed that they were building upon this existing research. With the previous clinical trials involving kiwi fruit and the recent study, it is safe to say that consuming two green kiwi fruits daily is safe and potentially effective treatment for constipation in those with gastrointestinal disorders. 

What Should You Know About Fiber And Constipation?

There is an increasing amount of evidence detailing various methods, whether natural or not, to help improve symptoms of constipation. A 2017 review found that IBS can cause serious abdominal discomfort, constipation, and bloating. A 2021 review noted that IBS affects about 7-16% of the U.S. population, and it is most common in women and younger people. Unlike IBS, functional constipation does not always cause abdominal pain; however, it does cause infrequent bowel movements. 

Fiber is a key player when it comes to the management of IBS and functional constipation. It may also help lower a person’s cholesterol and reduce the risk of other diseases, including colon cancer and diabetes. But how much fiber do you need in order to establish regular bowel movements? 

The National Academies recommends that men consume at least 38 grams of fiber per day, while women should consume 25 to 28 grams per day. The sad reality is that the average American adult only consumes about 16 grams of fiber per day. One could argue, then, that the lack of fiber consumption in this country contributes to the constipation problem. You also have to take into account the different foods, such as processed foods, saturated fats, deli meats, and more, that cause constipation. 

If you want to include more fiber in your diet, consider focusing on nuts, beans, whole grains, vegetables, and fruits. These foods will not only help you meet your daily fiber requirements, but also provide you with a wide variety of nutrients that promote overall health. Eat a kiwi fruit, nay, eat two kiwi fruits per day to increase your fiber intake and regulate bowel movements!

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A weight loss journey is like a rollercoaster: there are many ups and downs and turn-em-arounds. It’s possible for the number on the scale to increase just as you saw it decline for weeks at a time. This is called hitting a weight loss plateau, and it can seem like all the effort in the world won’t get rid of more pounds. 

Many factors influence how you lose weight. There isn’t an excuse to stop what you’re doing just because your weight stops going down. Sometimes, you just need to evaluate your weight loss strategies and see what else your body needs to continue your weight loss. Oftentimes, a weight loss plateau means that the body is in a phase where it needs to maintain that weight for a bit. When that isn’t the case, hormones, diet, or other factors may be at play. The numbers that don’t budge should not discourage you from staying on the healthy path, though. 

The scale is merely one instrument that indicates progress. There are many other signs that are worthy of celebration. Keep an eye out for the following weight loss indicators and celebrate them when you notice. Celebrating small victories can boost your morale and may even encourage you to work harder and push forward. 

You Feel Stronger

Are you lifting heavier at the gym? Do you pick up items that used to seem heavy with ease? Increased strength is an indicator that you are on the right track toward your weight loss goals. A stronger body can mean that you have more muscle mass than before, which means the number on the scale may stop going down. Eventually, as you adapt your routine, you will build muscle mass and lose more fat to continue your weight loss journey. Trust in the process and be proud of your stronger body.

Your Heart Is Healthier 

Improving your metabolic markers (blood pressure or cholesterol levels) can play a big role in the health of your heart. A healthier heart is always worth celebrating, especially on your weight loss journey. You don’t have to see a gigantic jump on the scale to improve metabolic markers either. A small change in body weight can do more for your heart than you realize. 

Your Clothes Fit Better

Sometimes, you may lose inches quicker than you lose weight. This is why you shouldn’t always base your progress off the number on the scale. It’s very uncommon for people to measure their thighs, arms, waist, etc., all of which indicate weight loss. Keep an eye on how things fit during your journey and give yourself a pat on the back if a pair of pants or a jacket goes on more easily after working hard. 

You Manage Blood Sugar Better

Feeling discouraged about your weight loss journey because the scale isn’t reflecting your hard work? Check your blood glucose levels because stable levels can indicate immense progress. Fat is hormonally active, so your blood sugar can be hard to regulate when you have excess body fat. This is why blood sugar regulation can be difficult for people with insulin resistance, or those who are overweight or obese. When you make positive changes in your diet and lifestyle regimen, you should have an easier time balancing blood sugar. Check the numbers and be proud of the control!

You Have More Energy

Do you have a little more pep in your step than you did before you began your health journey? More energy is a big indicator of progress, even if the pounds are not coming off as quickly as you’d like. When you have extra weight on the body, you can become physically, emotionally, and spiritually tired very quickly. To no surprise at all, weight weighs you down, but prioritizing your wellness and doing the work can help you feel more energetic. The same movements that used to tire you out may no longer have that effect. Celebrate that progress because you deserve it.

You Like The Way You Look

Praising your body can be a difficult hurdle to jump over, especially if you have a history of body image struggles. When you start admiring what you see in the mirror, you need to celebrate the progress that got you there. You did the work, boosted your confidence, and changed your health! Just remember that self-confidence isn’t a number on the scale, and that embracing your body can be a game-changer to your weight loss journey. Write down compliments about yourself every day as a way to affirm your progress.

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It may come as a shock to you, but different fruits contain protein. They are great sources of antioxidants, vitamins, minerals, natural sugars, a bit of fat, and even some protein. An apple, for example, does not offer the same amount of protein as a piece of salmon, but it comes with a diverse mix of micro and macronutrients. 

Protein is having a moment, to say the least. This is partially due to the popularity of the carnivore, Paleo, keto, and other high-protein diets. We aren’t here to talk about those diets, though, as many of them discourage the consumption of fruit. That’s because fruits contain carbs and less sugar than animal-based foods. An egg, for example, has about six grams of protein, whereas fruit may only offer a couple grams per cup. 

If you are trying to up your protein intake and diversify your fruit consumption, the fruits in this article may come to your aid. Whole fruits offer key nutrients that support other aspects of total bodily health, so don’t neglect them. They are relatively low in calories and high in water and fiber, two things that benefit gastrointestinal health. So if you are looking to snack healthily and get a little protein in the process, consider the fruits listed below.

Passion Fruit

Passion fruit is a lovely tropical fruit that grows on a vine. The fiber content in one cup of passion fruit is very high, exhibiting a whopping 24.5 grams, which is nearly 88% of the daily value (DV). Fiber works to regulate digestion and promote healthy cholesterol levels. The same cup of passion fruit provides five grams of protein.

Blackberries

One of the great things about blackberries is that they are very high in antioxidant compounds. They also happen to be the berry with the highest amount of protein, exhibiting about two grams per cup. Blackberries are low in calories, rich in fiber, and high in anthocyanin, a phytonutrient that has demonstrated abilities to influence immune function and improve gut microbiome. 

Avocado

Although avocado seems like a vegetable, it is actually a fruit of the savory variety. Avocados offer three grams of protein per cup, in addition to lots of healthy fats that help you feel full. You can enjoy avocado with a spoon and some sea salt, transform it into guacamole, or add it on toast. Just keep in mind that avocados have more calories than other fruits, with one cup of avocado containing 234 calories. 

Kiwi

Didn’t think a kiwi would have protein did you? Well, one cup of kiwi has nearly two grams of protein, which is not bad! Kiwi is also naturally rich in vitamin C, offering about 167 milligrams per cup. That amount is nearly double the DV of vitamin C! Several studies also found that kiwis work to improve digestion and promote bowel regularity, which researchers attribute to their fiber content. 

Guava

Yet another vitamin C superstar, guava is a tropical fruit that offers a lot of protein, especially for its size. One cup of guava has a little over four grams of protein and nine grams of fiber, which is about one-third of the DV. Research continues to find that increasing your fiber intake can reduce blood pressure and promote healthy cholesterol levels, especially in people with type 2 diabetes or metabolic syndrome. 

Apricot

Unlike other fruits, apricots are not typically available year-round, but you can find them in dried form at all times. They typically show up in grocery stores or at farmer’s markets in late spring and summer. Each half-cup of dried apricot halves contains a little over two grams of protein. Dried apricots do not have water, so they are more calorically dense than fresh versions. That same half-cup, then, has about 157 calories, so just keep that in mind when snacking on dried apricots. 

Jackfruit

We are rounding out this article with the largest fruit on the list, the mighty jackfruit. Exhibiting a stringy texture, jackfruit is a common meat substitute for plant-based eaters. If you are swapping jackfruit for chicken, though, keep in mind that one cup of jackfruit offers three grams of protein compared to the 35 grams you’d get from chicken. Because it is not very sweet, it takes on whichever seasonings or flavors you cook with it, but you can enjoy it raw if you like.

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It’s the middle of March, which can only mean one thing: St Patrick’s Day is nearly here. There is a certain food establishment that serves the classic Shamrock Shake annually. You know the one, right? There are golden arches, or something like that (wink wink). The main thing we want is for you not to succumb to the temptation. Don’t let curiosity get the better of you because one of those small shakes contains the following nutrition:

• Calories: 500
• Total carbohydrates: 82 grams (g)
• Protein: 11 g
• Total Fat: 14 g
• Cholesterol: 55 milligrams (mg)
• Calcium: 380 mg
• Potassium: 500 mg
• Sodium: 160 mg

For reference, the shake is made with vanilla ice cream, a sugary processed syrup, and whipped cream. This recipe doesn’t contain any of those things, because we actually care about your health. The good news is that there are many different ways to create your own shamrock shake. You just have to keep an open mind about your food, and all that you can do with it.

This shake is not really a shake; rather, it’s a smoothie. Avocado contributes to the green color, but so does the spinach and mint. Avocado is a great smoothie ingredient because it helps make it more creamy, while also adding protein, healthy fats, magnesium, potassium, and vitamin C. Don’t worry…you won’t taste it at all, especially since this smoothie also contains bananas, which provide natural sweetness. The touch of raw cacao powder is optional, but it provides the classic mint chocolate combo that a shamrock shake is.

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Fava beans, or broad beans, are large green legumes that come in pods. Eaten by people around the world, fava beans exhibit a slightly sweet but earthy flavor. They are nutritional powerhouses, providing a variety of health benefits. Naturally rich in fiber, protein, and a variety of other vitamins, minerals, and antioxidants, fava beans may aid blood sugar regulation, support heart health, and boost immunity. 

Even though fava beans are relatively small in size, they pack a ton of nutrients. They are particularly rich in plant protein, folate, and soluble fiber. One cup of fava beans contains the following nutrients:

• 187 calories
• 33 grams (g) of carbs
• 13 g of protein
• Less than 1 g of fat
• 36% of the daily value (DV) of manganese
• 18% of the DV of magnesium
• 40% of the DV of folate
• 14% of the DV of iron
• 22% of the DV of copper
• 13% of the DV of potassium
• 11% of the DV of thiamine and zinc

May Help Prevent Birth Defects

Folate is essential for creating cells and organs, and it is a nutrient that promotes healthy fetal development. An expecting mother should increase her intake of folate, be it from food or supplements, to help reduce the risk of neural tube defects, or developmental issues with the infant’s spinal cord and brain. One study involved more than 23,000 women and found that the incidence of brain and spinal cord issues was 77% lower in infants of mothers who had the highest daily intake of folate. Since one cup of fava beans contains 40% of the DV of folate, they should be near the top of the list of great pregnancy foods.

May Benefit Bone Health

Fava beans are rich in both manganese and copper, two nutrients that may prevent bone loss. Health experts do know the exact role that these nutrients play in bone health, but animal studies suggest that being deficient in these two nutrients may lead to decreased bone formation. Existing human research suggests that both manganese and copper are integral to bone health. A one-year study in postmenopausal women with weak bones found that taking a manganese and copper supplement along with vitamin D, calcium, and other nutrients, improved bone mass. 

May Help Lessen Symptoms Of Parkinson’s Disease

Fava beans contain levodopa (L-dopa), a compound that the body converts into dopamine, a neurotransmitter. Researchers note that Parkinson’s disease causes the death of dopamine-producing brain cells. That process can lead to tremors, difficulty walking, and issues with motor function. Eating fava beans may help with some symptoms of Parkinson’s disease, but more research is necessary. One small study involved 11 people with Parkinson’s. Study authors observed that participants who ate 1.5 cups of fava beans after 12 hours without medication had a comparable positive effect on blood dopamine levels and motor function as L-dopa drugs.

May Help Boost Immune Function

Naturally rich in antioxidant compounds, fava beans may help optimize immune function. Antioxidants work to fight free radicals that may cause cell damage, making them vital to your body’s immune defense. One test-tube study found that fav bean extract was able to increase the antioxidant activity in human lung cells by 62.5%. Additionally, fava beans contain compounds that boost the ability of glutathione in human cells, which may help delay cellular aging.

May Help Reduce Blood Pressure

Fava beans contain magnesium and potassium, both of which may relax blood vessels and lower blood pressure. Various studies indicate that the Dietary Approaches to Stop Hypertension (DASH) diet recommends foods high in potassium and magnesium. A 10-year study in 28,349 women found that participants with the highest intake of magnesium were less likely to develop high blood pressure than those with the lowest intake. 

May Help Lower Cholesterol

The soluble fiber in fava beans may help promote healthy bowel movements because it absorbs water in the gut. During that process, it forms a gel-like substance and helps soften your stool. Soluble fiber also binds to and removes cholesterol from the body. Several studies indicate that soluble fiber may help lower blood cholesterol levels in healthy adults and those with elevated levels. A review of 10 studies focused on the effects of fiber-rich legumes on cholesterol levels. The review concluded that diets that included these legumes were associated with modest decreases in total and LDL (bad) cholesterol levels.

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Have you ever taken a spoon to a pint of non-dairy ice cream and been utterly disappointed? If this unfortunate situation has happened to you, prepare to be amazed by a homemade dairy-free ice cream that is just as smooth and creamy as it is delicious. Some ice cream manufacturers just can’t seem to crack the code on texture. That’s why vegan ice creams are typically hard, icy, and not creamy like traditional dairy ice cream. The raw macadamia nuts help establish a creamy, nutty base for this to be one of the better raw vegan ice creams out there.

Macadamia nuts are rich in various vitamins, minerals, fiber, antioxidants, healthy fats, protein, and other nutrients. Researchers have found that macadamia nuts contain some of the highest flavonoid levels of all tree nuts. These antioxidant compounds work to fight inflammation and lower cholesterol levels. Macadamia nuts are also rich in tocotrienols, a form of vitamin E that exhibits antioxidant properties that may benefit cholesterol levels. Additionally, tocotrienols may protect against brain diseases and certain cancers.

One key step that you should not forget about while making this recipe is soaking the macadamia nuts. Take the extra two to four hours of soaking time in order to make your ice cream that much creamier. By soaking the nuts, you help soften them, which makes them easier to blend. Finally, use a food processor to blend your ingredients together, as this kitchen tool is better than a blender in this circumstance. Just make sure that you stop blending, scrape down the sides, and continue blending to incorporate all the ingredients!

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Every year, there is a long list of things to be grateful for, and that is especially true at Thanksgiving. Perhaps you got a new job or your sister agreed to babysit your child once a week so that you and your partner can have date night. One of the things you can be thankful for is your health. 

It’s no secret that people tend to get a little carried away, to put it gently, at the Thanksgiving spread. By staying mindful of your health and making small tweaks, however, you can create a healthier Thanksgiving feast. Not only will your dishes be incredibly tasty, but they’ll pack some more nutritional benefits than your average options. Whether you are hosting, showing up, or assisting in the kitchen, use the following tips to make your holiday weekend a little healthier. 

Eat Slowly And Savor Each Bite

It is very easy to move quickly during the holiday excitement of Thanksgiving Day. During mealtime, you may shovel food into your face in order to make room on your plate for the items you didn’t get during your first pass of the spread. While eating, health experts recommend that you slow down and enjoy the food on your plate. It’s easy to fill up too quickly if you do not allow your body the chance to process the calories that you’re consuming. It takes 20 minutes for the brain to realize that you are full. Between bites, consider speaking with a loved one and talk about how great the meal is. Additionally, drink lots of water to aid the digestive process.

Moderate Your Meal

There is so much great food to enjoy! How do you only select a couple things to eat? Well, the good news is that you do not have to miss out on your favorite dishes. Instead, dietitians encourage you to help yourself to controlled portions that will discourage overeating. If you are hungry after you finish your plate, you can have an additional serving or two later. When you build your plate, include whole grains, lean protein, fruits, and vegetables. Try to leave carb-heavy dishes alone, or grab small portions of them just to have a taste. If you want a specific dessert, avoid overeating sugary side dishes to control sugar intake. 

Enjoy A Little Exercise

Pre-meal walk, anyone? Physical activity on the big day of feasting is beneficial for your cardiovascular health, but also for digestion. Studies indicate that walking for 30 minutes after you eat can stimulate the digestive process. Between courses, try to go on a walk with your dog, do some light yoga, play catch outside, or do some squats. Walking for two to five minutes post-meal can help lower blood sugar levels. Exercise also burns calories, which you will consume in excess on Thanksgiving. 

Avoid Processed Foods

How easy and convenient is it to take shortcuts in the kitchen when cooking the Thanksgiving meal? By shortcuts, we mean purchasing store bought varieties of things that you can easily make at home. Instead of grabbing a can of cranberry sauce, make your own with real cranberries, fresh oranges, and a lot less sugar. Click here for a healthy cranberry sauce recipe. Even if you can’t make everything from scratch, do your best to avoid processed versions of things, as homemade elements are also more nutritious.

Consider How You Cook

When you prepare your turkey and sides, be mindful of the seasonings and cooking methods you use. Beware of excess amounts of sugar, salt, and oil, as they can negatively impact the food’s nutritional value. That is especially true if you struggle with high cholesterol, obesity, or diabetes. Instead of deep-frying your food, consider roasting, grilling, or boiling your food to keep the meal a little healthier. Lastly, set seasonings and sauces on the table so that people can manage their health to their desired level of comfort.

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In the United States, heart disease is the leading cause of death. People of most racial and ethnic groups in the country are more likely to die from heart disease than other health conditions. You may know these statistics, but do not have a clear direction on what you can do to improve overall heart health. If you feel like that describes you, you are not alone. The good news is that you do not need to become a triathlete or make drastic dietary changes to do so. A few simple tweaks can have long-lasting effects. 

One of the easiest things you can do for your diet is eliminate, or strictly limit, your consumption of foods that are hard on your heart. Cardiologists and nutritionists encourage you to eliminate the following foods from your diet as soon as possible if you want to experience better heart health and function.

White Bread

When nutritionists talk about white bread, they are usually referring to Wonder Bread or similar products that you find in the grocery story. White bread has a high glycemic index and lacks the nutrients and fiber that you can commonly find in whole grain breads. Consumption of white bread can lead to insulin resistance, rapid blood sugar spikes, and weight gain, all of which increase the risk of heart disease. 

Refined carbohydrates increase the amount of circulating glucose and triglyceride levels in the blood. White bread does not contain healthy fiber, so you are left with pure sugar. When buying bread, though, do not just assume that wheat or whole grain options are automatically healthier options. Make sure to look at the ingredient list and read it thoroughly! When you look at the ingredients, you only want to see a short list, and you should recognize what they are. 

Bacon

Bacon occupies a special place in the hearts of many, but experts agree that you should save bacon for special occasions (or eliminate it entirely) if you want to care for your heart. The processing of bacon can lead to adverse health effects on the heart, according to nutritionists. Bacon goes through a curing process with sodium nitrite, giving it a high sodium content that contributes to higher blood pressure. Additionally, the compounds that form when you cook bacon, such as polycyclic aromatic hydrocarbons and heterocyclic amines (HCAs), lead to inflammation. These compounds can also damage blood vessels, which increases the risk of heart disease. 

Bacon is not the biggest offender, as many processed deli meats and red meats can also put strain on the heart. People who include a lot of red meat, especially processed meats, in their diets have a higher risk of cardiovascular disease, obesity, and mortality. The ingredients used to make those foods include sodium and nitrites. Bacon is rich in salt, cholesterol, saturated fat, heme iron, and HCAs, so avoid it if you can, and that goes for turkey bacon as well.

French Fries

Who doesn’t love a crispy French fry? Well, it is difficult to just eat one, so you probably end up eating five at a time. Unfortunately, enjoying handfuls of French fries is not conducive to heart health. The nutritional content of food changes when you fry it. Food loses water and absorbs fat, especially in the case of fries. Additionally, French fries are heavily seasoned with salt, and high sodium intake can increase the risk of high blood pressure. 

Researchers note that the regular consumption of fried food has been linked to an increase in obesity and coronary heart disease. That is primarily due to the high amounts of sodium, trans fats, and saturated fats. 

What Should You Eat Instead?

Now that you know which foods to avoid, you need to know which foods help enhance heart function. Nutritionists recommend that you increase your consumption of legumes, including lentils, chickpeas, and beans. The reason for that is because legumes contain a lot of fiber and help promote feelings of fullness. You can also make them in bulk!

If you can include flax seeds, chia seeds, and almonds in your diet, you should start doing that. All of those foods contain lignans, which exhibit anti-inflammatory and antioxidant activity that support heart health by reducing oxidative stress. These compounds also work with other nutrients, including vitamin E, magnesium, and alpha-linolenic acid, to help improve cholesterol levels, blood pressure, and vascular health. You can also consume quinoa because it has been known to lower LDL cholesterol levels and reduce the risk of heart disease.

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How often do you notice products, such as bran cereal, that have big “heart-healthy” branding on the boxes? Some of that branding may include phrases like “helps lower cholesterol,” or something along those lines. The reason for that is because these cereals contain a certain amount of fiber per serving. Since eating more fiber is one of the best, science-backed ways to reduce cholesterol and improve heart health, eating that cereal must be healthy. Well, part of that explanation is correct. 

According to health experts, less than 5% of Americans consume the recommended daily intake (RDI) of fiber. Additionally, about 86 million American adults have borderline high cholesterol levels (total cholesterol over 200 mg/hdL). Generally speaking, the average adult should consume 25 to 38 grams of fiber per day. How can meeting those daily fiber goals help lower cholesterol? Continue reading to find out. 

How Does Fiber Lower Cholesterol?

Fiber is a complex carbohydrate that the body cannot digest. Because of that, fiber passes through the digestive tract without really being broken down. Although there are two types of fiber (soluble and insoluble), soluble fiber is the type that works to lower total and low-density lipoprotein (LDL) or “bad” cholesterol. It does that by:

• Forming a gel-like substance in the intestinal tract that works to attract and trap cholesterol particles. That helps prevent those particles from being absorbed into the bloodstream. 
• Binding to bile acids in the intestines, which release bile acids to help digest fat. They also contain some cholesterol, so once they have completed digestive duties, the body usually reabsorbs them for later use. When fiber is present in the intestines, bile acids are excreted along with the cholesterol. At that point, the body uses less circulating cholesterol to make new bile acids, which ultimately decreases the amount of cholesterol in your blood.
• Gut bacteria feed on and ferment prebiotic soluble fibers. This fermentation process produces short-chain fatty acids (SCFAs), which decrease cholesterol synthesis in the liver, helping to lower cholesterol levels in the bloodstream.

How Much Fiber Do You Need To Eat?

As stated earlier, the general recommendation for fiber intake is 25 to 38 grams per day. Most adults hover around 16 grams per day, but focusing on fiber is not enough to reduce cholesterol. Health experts encourage increasing your intake of soluble fiber. Research indicates that regularly consuming soluble fiber can help reduce total and LDL cholesterol levels by 5-10%. Eating two to 10 grams of soluble fiber per day is what causes these significant decreases in cholesterol. Aiming for the higher end of that range will only benefit your heart health. 

Foods That Are Rich In Soluble Fiber

Most fibrous foods do not contain as much solute fiber as you think. High-fiber foods, including vegetables, legumes, whole grains, fruits, nuts, and seeds, contain both soluble and insoluble fiber. The following list breaks down the soluble fiber content of the various foods:

• Beans: One-half cup of cooked black beans, kidney beans, or lentils offers one to three grams of soluble fiber
• Oats: One cup of cooked oats contains one to two grams of soluble fiber
• Brussels sprouts: One-half cup of cooked Brussels sprouts contains two grams of soluble fiber
• Fruits: One medium orange, pear, or apple contains one to two grams of soluble fiber
• Barley: A little less than one-quarter cup of cooked barley contains two grams of soluble fiber

What About Supplements?

If you require targeted support for fiber intake, you may want to consider a fiber supplement. Guar beans, inulin, psyllium husk, and beta-glucans are all forms of soluble fiber in fiber supplements. All of these forms of fiber have proven to lower cholesterol in clinical studies. A 2023 systematic review and meta-analysis found that each five-gram intake of soluble fiber was able to reduce LDL cholesterol by 5.6%. 

Eating more soluble fiber is one of the best things you can do for your overall cholesterol. Try to consume 10 grams of soluble fiber every day for the best cholesterol-lowering results. Decreasing stubborn LDL cholesterol isn’t easy, but soluble fiber can help!

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