Evidence
2 records2 recordsBest grade:High
Biomarkers
LDL Cholesterol
The evidence supports fiber's role in relieving constipation and reducing LDL cholesterol, with moderate to high quality findings. However, individual responses may vary, and more research could further clarify optimal dosages and long-term effects.
Constipation relief & stool frequencyAdults with functional constipation · Systematic review and meta-analysis of RCTsModerate
Constipation relief & stool frequency
Adults with functional constipation · Systematic review and meta-analysis of RCTs
Fiber supplementation significantly increased stool frequency & reduced constipation symptoms; effects were consistent across multiple fiber types.
Dose: —
Citation: van der Schoot A, et al. 2022.
LDL cholesterol reductionAdults with mild-to-moderate hypercholesterolemia (28 RCTs, n=1,924) · Systematic review and meta-analysis of RCTsHigh
LDL cholesterol reduction
Adults with mild-to-moderate hypercholesterolemia (28 RCTs, n=1,924) · Systematic review and meta-analysis of RCTs
Psyllium fiber (~10.2 g/day) significantly reduced LDL cholesterol by −0.33 mmol/L, non-HDL cholesterol by −0.39 mmol/L, & apolipoprotein B by −0.05 g/L vs placebo; consistent dose-response across populations.
Dose: 10200 mg
Psyllium is the most studied soluble fiber for lipid outcomes; FDA-qualified health claim for cardiovascular risk reduction.
Stacks containing Fiber
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Community Insights
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How to take it
Take 10-15 grams of fiber daily, preferably with water.
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