There are two main types of fiber—insoluble and soluble (also called "viscous"). Both have health benefits but only soluble fiber may reduce the risk of heart disease. It does so by helping to lower LDL (bad) cholesterol (e.g. oatmeal contains 50% soluble and 50% insoluble fiber).
Soluble fiber from foods such as oatmeal, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of oatmeal supplies 3–4 grams of the necessary 3 grams of soluble fiber from whole oats.
- Choose hot or cold breakfast cereals, such as oatmeal and oat bran, that have 3–4 grams of fiber per serving.
- Add a banana, peach, apple, berries, or other fruit to your cereal.
- Eat the whole fruit instead of, or in addition to, drinking its juice—one orange has six times more fiber than one 4-ounce glass of orange juice.
- Add black, kidney, white, pinto, other beans, or lentils to salads.
Source: Guidance for Industry: A Food Labeling Guide (11. Appendix C: Health Claims) (21 CFR 101.81)