Fiber

Lipid/weight ↓10-20%

Glycemia/inflammation ↓

LDL/TC↓ 8-14%

BP↓ 6-10 mmHg

Constipation relief +78%

Stool/gas + SCFA

IBS symptoms -38

Weight loss -7.3%

Waist/fat loss -2.8 cm

HbA1c ↓, 0.5%

Postmeal glucose ↓

Insulin resistance ↓

LDL/TC down

~10-15%

Viscous fiber lowers LDL

Glycemia/lipids/inflammation

Weight/fat/insulin

Microbiome+SCFA

Gut barrier+LPS

BMs↑, stools softer

Transit faster, bulk↑

Satiety/intake ↓

Glucose/hormones ↓

Weight ↓

Satiety ↑; hunger↓

Glucose↓; intake↓

less bloating, gas -42%

more bloating, gas +23%

Glucose↓ Fatigue↓

Satiety↑ Energy↑