Soluble fiber dissolves in water and acts like a sponge. When eaten, it creates a sticky bolus (a small gel-like mass) that helps lower blood glucose and cholesterol levels. It also works with your liver to escort excess hormones, like estrogen and testosterone, from the body,” explains Meggie Connelly MS, RDN, LDN, registered dietitian and culinary nutritionist specializing in polycystic ovary syndrome. Soluble fiber also supports digestion, and is particularly effective in treating and preventing diarrhea. Plus, soluble fiber acts as a prebiotic, or food for the healthy bacteria in our gut microbiome—a colony of over a trillion microorganisms living in the colon. The microbial community influences our health in a plethora of ways, including boosting brain4 and immune health5 (as well as digestion).


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