Apple Cinnamon Oatmeal

1 cup rolled oats

1 cup apple juice

Fiber & Hypercholesterolemia

(Also known as: High Cholesterol)

1 cup tap water

2 tablespoons ground flax
1 teaspoon ground cinnamon
cup diced apple
2 tablespoon sliced almonds
Bring water and apple juice to boil on the stove and add apple.
Reduce to low and simmer apples for about 5 minutes. Add oats
and flax and simmer for 5 minutes. Remove from heat and stir
in cinnamon. Serve topped with sliced almonds.
Servings: 2
Calories per serving: 358, Carbohydrate: 74g, Protein: 16g,
Fat: 13g, FIBER: 12g
Recipe and photo from Jessie King
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Slavin, J. Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients. 2013, 5,
1417-1435. doi:10.3390/nu5041417
Kaczmarczyk, MM., Miller, MJ., Freund, GG. The health benefits of dietary fiber:
beyond the usual suspects of type 2 diabetes, cardiovascular disease and colon cancer.
Metabolism. 2012. doi:10.1016/j.metabol.2012.01.017
Anderson, JW., Baird, P., Davis, RH., et al. Health benefits of dietary fiber. Nutr Rev.
2009. 67(4):188-205. doi:10.1111/j.1753-4887
Lattimer, JM., Haub, MD. Effects of dietary fiber and its components on metabolic
health. Nutrients. 2010, 2, 1266-1289. doi:10.3390/nu2121266
Papathanasopoulos, MD. And Camilleri, MD. Dietary fiber supplements: effects in
obesity and metabolic syndrome and relationship to gastrointestinal functions.
Gastroenterology. 2010, 138(1); 65-72.e1-2. doi:10.1053/j.gastro.2009.11.045

Jessie King

Dietary fiber is divided into two man types:

Soluble Fiber
Soluble fiber is found in oats, legumes (including
peas, beans and lentils), apples and oranges.

Insoluble Fiber

Insoluble fiber is found in whole grains, root

vegetables, nuts and legumes.

Higher intakes of fiber are associated with lower

cholesterol levels.
Soluble fiber can help lower cholesterol levels by:
Binding to dietary cholesterol, preventing
absorption.

inhibit an enzyme that is used in cholesterol synthesis2,

thereby decreasing cholesterol levels.
Multiple randomized controlled trials have shown a decrease in
LDL cholesterol, or bad cholesterol levels with various
interventions of soluble fiber2.
Research has shown a 6-15% reduction in LDL cholesterol.3

-Soluble fiber forms a viscous gel when combined with

liquid in the intestines. This gel inhibits some digestion
and blocks absorption of some fats and cholesterol
naturally found in the food that is being eaten with the
fiber filled foods1.

How much fiber should you be getting?

AI (adequate intake) of Fiber in Grams

Binding to bile salts, preventing reabsorption.

Age

-The same soluble fiber gel that inhibits absorption of

dietary cholesterol, can also bind with some bile salts,
preventing the usual reabsorption in the colon. When bile
salts are not reabsorbed, the body is forced to make new
bile, using cholesterol from the blood, thereby reducing
cholesterol levels in the blood1.

Fiber filled foods are often low in fat and

cholesterol as theyre of plant origin and can
simply replace higher fat and cholesterol foods.
-Most foods of plant origin are sources of dietary fiber
and naturally free of cholesterol. By eating more plantbased foods and maintaining the same calorie intake,
diets are naturally higher fiber content and lower in
cholesterol.

Fermentable fiber is broken down into shortchain fatty acids (SCFA), which can reduce
cholesterol production systemically.

-Some soluble fibers are fermented, or broken down, by

friendly intestinal bacteria, or flora. The flora breaks
down fiber into a smaller, SCFA. Propionate, one of the
SCFA, is absorbed into the blood stream and appears to

Additions of 10g of fiber to the diet, could potentially

reduce cardiovascular mortality risk by up to 35%4

1-3
4-8
9-13
14-18
19-50
51+

Femal
e
19
25
26
26
25
21

Male
19
25
31
38
38
31

Although fiber is available in supplement forms, many studies

have shown greater effects with whole food sources of fiber over
supplements. This indicates that micronutrients,
phytochemicals and other natural compounds found in plantbased sources of fiber may be the positive influence, or work
synergistically with the fiber5.
Hints on how to work more fiber into the diet:

Add diced onions, frozen vegetables or diced vegetables

to soups, prepared rice and pasta dishes.
Snack on fresh fruit or vegetables instead of processed
snacks like chips or pretzels.

Add beans to salads, soups, chili, stews and other dishes.

(Be sure to rinse canned beans to reduce sodium)

Replace refined white bread and pasta with whole grains.