Which statement best describes soluble fiber and its health effect?

• A. Soluble fiber dissolves in water and can reduce cholesterol and improve glycemic control.
• B. Soluble fiber adds bulk and supports bowel regularity.
• C. Soluble fiber is not fermentable by gut bacteria and has no effect on cholesterol.
• D. Soluble fiber is destroyed by heat and processing.

Answer: (A)

Soluble fiber dissolves in water and forms a gel that slows digestion. This gel binds bile acids in the gut, which leads the liver to use more cholesterol to produce bile acids, lowering circulating cholesterol levels. It also slows the rate at which carbohydrates are absorbed, helping to improve post-meal blood glucose and overall glycemic control. Additionally, it is fermentable by gut bacteria, producing short-chain fatty acids that can contribute to heart and metabolic health. Because this statement highlights both dissolving in water and its cholesterol-lowering and glycemic control effects, it best describes soluble fiber. The other options describe attributes of insoluble fiber or incorrect properties (notably that it’s not fermentable and not affected by heat) and aren’t accurate characterizations of soluble fiber’s health actions.