digest. There are two types of fiber: Soluble and Insoluble fiber. Soluble fiber turns into a gel-like substance in the body, which helps digestion and may help lower cholesterol and regulate blood sugar level. Insoluble fiber passes through our system unchanged. It is also known as bulk. This helps make transit time faster which helps to prevent constipation and hemorrhoids. This fiber can also help reduce the risk of colon cancers. Fiber can also help to keep you fuller, longer. Men and women require different amounts of fiber, but most Americans on average eat less than 15 grams. Women need 21-25 grams of fiber. Men need 30-38 grams. If you are eating a low fiber diet, it is important to slowly increase to the recommended amounts as well as increasing the amount of water intake. Fiber is always better from food sources versus supplement forms! Read the Nutrition Facts Label and pick foods with more than 3 g of fiber! Foods high in soluble fiber are: cereals, whole grain bread, oat bran, brown rice, nuts, seeds, legumes (like kidney beans) and barley. It is also found in fruits & veggies! Insoluble fiber is found in the skins of fruits and veggies but also in whole grains! H i g h