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

Lowering 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.

Stabilizing 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.

Reducing 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.

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.