Increased soluble fiber in meals slows down the release of food into the intestine and keeps the blood sugar from rising rapidly. Soluble fiber probably works by increasing the passage of bile acids through the digestive tract. Cholesterol is taken out of the blood to form more bile acids. Some researchers think that smaller fragments of soluble fiber are absorbed into the bloodstream. These fragments may decrease the production of cholesterol.
Clinical studies show a lowering of blood pressure in response to increased amounts of fiber.
This may be the result of other factors such as dietary fat, calories, or sodium. You may be less likely to gain weight and find it easier to lose weight on a high fiber diet. These foods often require more chewing and take longer to eat. Extra time is needed for food to leave the stomach. That means more satisfaction with fewer calories.