What 181 studies say about cholesterol & soluble fiber

What 181 studies say about cholesterol & soluble fiber

We wanted to share a guest post today from one of our favorite brands (clinically developed by our very own, Megan Barnett, CNS).  At BioLounge, we pay close attention to heart and vascular health, a critical element to health and longevity.  The research continues to point to nutrition as one of the most powerful and essential preventative practices for optimal cardiovascular health. Check out our repost of Megan's Florasophy article below:


Today, almost 40% of Americans are slated to die from heart disease so when indisputable science reveals a safe and effective hack for reducing risk, we should all pay attention. And now we have evidence of a powerful and easy habit that can do just that.

A brand new 2023 meta-analysis (summary and review of many studies) confirms that after soluble fiber supplementation dangerous cholesterol and triglycerides drop significantly.  Here are the astounding outcomes of 181 combined studies:

  • Total cholesterol dropped by an average of 10.82 mg/dL
  • LDL dropped by an average of 8.28 mg/dL
  • Triglycerides dropped by an average of 5.55 mg/dL
  • Apolipoprotein B dropped by an average of 44.99 mg/dL

The scientists summarized that for every 5g increase in soluble fiber supplementation:

  • Total cholesterol drops by an average of 6.11 mg/dL
  • LDL drops by an average of 5.57 mg/dL

It’s important to note that nutrition science is notoriously challenging because researchers prefer to design studies as “double blind” to prevent bias and placebo. This means that not only do the participants not know if they are participating in the experiment or the control, but the researchers don’t know either. When it comes to dietary studies, this is a challenge, because most people know when you’ve changed their diet. However, this is more feasible when supplementation is used as you can provide different supplements to participants without anyone knowing which supplement is the experimental one. In the case of soluble fiber supplementation, not only do we have at least 181 studies, but this 2023 review found consistent and reliable evidence that time and time again, supplementation produced results and reduced cardiovascular risk

How does it work?

The researchers proposed that soluble fiber is not a one-trick-pony, but instead provides many actions that reduce cardiometabolic risk. Here are the takeaways:

  • Highly viscous soluble fibers slow digestion and reduce the absorption of dietary cholesterol
  • Soluble fiber taken with meals reduces glucose spikes and improves insulin resistance, which reduces cholesterol production
  • Taking soluble fiber with meals reduces appetite and caloric intake.
  • Viscous soluble fibers trap bile acids which are made from cholesterol, therefore, increasing excretion of cholesterol in poop.
  • Soluble fermentable fibers boost production of short-chain fatty acids in the colon increasing satiety hormones such as glucagon-like peptide 1 and peptide YY (PYY)

Florasophy is an amazing and evidence-based tool for improving health outcomes ranging from hormone balance to digestion and metabolic health, but if you’re at risk for heart disease, you can’t afford to ignore this potent prevention hack.  

Just 3 teaspoons a day of Florasophy can make a world of difference in your wellbeing!