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• Dissolves in water and gastrointestinal fluids when it enters the stomach and intestines. It is transformed into a gel-like substance, which is digested by bacteria in the large intestine, releasing gases and a few calories.

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• Lowers fat absorption and helps weight management: As a thick, spread-out gel, soluble fiber blocks fats that would otherwise be digested and absorbed.

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• Lowers cholesterol: Soluble fiber prevents some dietary cholesterol from being broken down and digested. Over time, soluble fiber can help lower cholesterol levels or the amount of free cholesterol in the blood.

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• Stabilizes blood sugar (glucose) levels: Just as it prevents fats from being absorbed, soluble fiber slows down the digestion rate of other nutrients, including carbohydrates. This means meals containing soluble fiber are less likely to cause sharp spikes in blood sugar levels and may prevent them.

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• Reduces the risk of cardiovascular disease: By lowering cholesterol levels, stabilizing blood sugars, and decreasing fat absorption, regularly eating soluble fiber may reduce the risk of heart disease and circulatory conditions.

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• Feeding healthy gut bacteria: Some soluble fiber-rich foods feed gut bacteria, as it is fermentable in the colon, and so it helps the bacteria thrive longer