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How Fibre Helps Lower Cholesterol

When it comes to heart health, fibre is one of the simplest yet most effective tools you can add to your diet. Found in plant-based foods like oats, beans, fruit, and vegetables, fibre does far more than support digestion – it also plays a powerful role in lowering cholesterol.

The Cholesterol Protocol mantra of Small Changes, BIG DIFFERENCE comes into play here because the simple act of getting a healthy amount of fibre can pay dividends when it comes to managing cholesterol levels. So much so that it is one of the central tenets of The Cholesterol Protocol and especially our 50 Day Plan. 

Soluble Fibre: The Cholesterol Fighter

The most important type of fibre for cholesterol management is soluble fibre. When eaten, it forms a gel-like substance in the gut that binds to cholesterol and bile acids (which are made from cholesterol). This prevents them from being reabsorbed and instead helps flush them out of the body. To replace what’s lost, the liver must draw more cholesterol from the bloodstream, which reduces levels of LDL (bad) cholesterol. Unlike some treatments, soluble fibre doesn’t lower HDL (good) cholesterol, so the balance remains in your favour.

Great sources include oats, barley, beans, lentils, apples, pears, carrots, flaxseed, and chia seeds. Studies show that eating 5–10 grams of soluble fibre daily can lower LDL cholesterol by up to 10%.

Insoluble Fibre: The Supporting Role

Insoluble fibre doesn’t directly reduce cholesterol, but it does keep digestion regular and efficient. By helping food move through the gut, it reduces the chance of cholesterol being reabsorbed. It also adds bulk to meals, improving satiety and supporting weight management – another important factor in healthy cholesterol levels.

How Much Fibre Do You Need?

Most adults should aim for a minimum of 25–30 grams of total fibre daily, ideally 30g, with a good portion from soluble sources. Yet many people consume less than half this amount. Especially for people who consume large amounts of meat. 

Did you know that meat contains zero fibre?

Simple swaps can help: choose whole grains over refined, add beans to soups or salads, snack on fruit or nuts, and sprinkle seeds into smoothies or yogurt. Take a look at our sample 3 Day Meal Plan below. 

Day 1

Breakfast: Overnight oats with chia seeds, blueberries, and ground flaxseed (see our Blueberry Pie Recipe here)
Snack: Apple with a handful of almonds
Lunch: Lentil and vegetable soup with wholegrain bread
Snack: Carrot sticks with hummus
Dinner: Grilled salmon with quinoa, steamed broccoli, and roasted carrots

Day 2

Breakfast: Porridge topped with pear slices, walnuts, and cinnamon
Snack: Banana with a spoon of peanut butter
Lunch: Chickpea and spinach salad with olive oil and lemon dressing
Snack: Popcorn (air-popped, unsalted)
Dinner: Barley risotto with mushrooms, peas, and side salad

Day 3

Breakfast: Smoothie with oats, flaxseed, spinach, banana, and berries
Snack: Orange with a small handful of sunflower seeds
Lunch: Wholegrain wrap with black beans, avocado, lettuce, and tomato
Snack: Greek yogurt with chia seeds and raspberries
Dinner: Lentil curry with brown rice and roasted cauliflower

Takeaway Points

Fibre is more than a digestive aid – it’s a natural, evidence-based way to improve cholesterol balance and protect your heart. By consistently including high-fibre foods in your meals, you can lower LDL cholesterol, support healthy digestion, and reduce your long-term risk of cardiovascular disease.

Want to learn how to take control of your cholesterol? Why not try our Beginner’s Guide to Cholesterol where you’ll also get our cholesterol-lowering blueprint – THE CHOLESTEROL PROTOCOL – detailing all of the steps you need to lower cholesterol once and for all.