Soluble fiber (found in foods such as oatmeal, beans, and fruits) can bind to fats in the digestive tract. The way it works is by forming a thick gel in the digestive system. This gel can trap some dietary fat and cholesterol, which prevents them from being fully absorbed by the body and instead excreting them through feces (9, 1).
Soluble fiber also slows down the rate of digestion, which can further reduce the absorption of certain nutrients, including fats. This can be beneficial for weight management and heart health (1).
However, fiber doesn’t block all fat absorption. Fats are an essential part of our diet and are necessary for several bodily functions, including nutrient absorption, hormone production, and cell structure (5).