A dose response effect of soluble fiber appears to exist, where an increase in the amount consumed is associated with a greater reduction in blood lipids, mainly total cholesterol and LDL cholesterol, however, no optimal dose is evident in the literature. One study examined the lipid-lowering effects of 0.4 g, 3 g, or 6 g of beta-glucan in conjunction with a Step 1 diet which consists of 50% of energy from carbohydrates, 20% from protein and 30% fat, with less than 10% contributed by saturated fat and less than 300 mg/day of cholesterol in the diet. Results of the trial showed that LDL cholesterol levels were reduced by around 4%, 10%, and 14%, respectively,20 compared to a Step 1 diet alone. Considering that 3 g of soluble fiber can be found in approximately one cup of oat cereals, it is clear that such improvements in cholesterol levels can be attained with fairly low intakes of soluble dietary fiber.

Average daily intakes of total dietary fiber in Europe and the USA lie between 15 and 20 g, while the dietary review papers recommended intakes for fiber are reported to be 38 g/day and 25 g/day for men and women, respectively, with no upper tolerable intake set to this date. Adequate intakes can be attained by consuming the recommended servings of whole grains, fruits and vegetables, making fiber supplementation unnecessary. However, it is clear that an adequate consumption of soluble fiber plays a role in reducing the risk of coronary heart disease by decreasing total and LDL cholesterol levels.

The American Heart Association’s year 2000 dietary guidelines state that there is a moderate cholesterol-lowering effect of soluble fiber over and above the effect of a diet low in saturated fat and cholesterol. As well, the US Food and Drug Administration has authorized a health claim stating that soluble fiber in certain foods such as whole oats reduces risk of coronary heart disease.
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Fiber Prevents Constipation

Insoluble dietary fiber plays an important role in promoting normal bowel movement by acting like a sponge in the distal colon, therefore increasing stool bulk. Through such action stool movement through the colon is promoted, thus reducing transit time.(27) In addition to the type of fiber, the effect of fiber on stool output is dependent on the amount of fiber present. Regular consumption of dietary fiber will help increase water content and plasticity of stools, thus promoting regularity. Since the stool holds more water as a result of fiber intake, it is important to increase fluid consumption to a recommended 2 L per day in order to further the action of fiber on stool movement.