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By Constance Roark November 15, at a. It is the unsung hero of nutrition. Fiber has been associated with reducing the risk of heart disease, Type 2 diabetes and some cancers, lowering cholesterol levels, supporting weight management and maintaining good gut health. For optimal health, the daily recommended amount of fiber is grams for men and grams for women. Sadly, the average American gets only about 15 grams. Fiber is predominantly found in whole grains, fruits, vegetables, beans, nuts and seeds and falls into two categories, soluble and insoluble, which refers to whether or not it dissolves in water. Most foods contain a combination, but some foods tend to be higher in one form over the other and all fiber passes through our bodies without being absorbed or digested. Soluble fiber absorbs water, creating a gel-like substance that has been associated with lowering cholesterol and controlling blood sugar levels, both important for maintaining heart health and reducing the risk of Type 2 diabetes. Common sources of soluble fiber include beans, oats, barley and flax seeds.

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