Kw-logo-smaller

Nutrition :: Fiber

Bran muffins are a good source of dietary fiber.
Fiber

It keeps your body running smoothly and can help prevent health problems like heart disease, diabetes, and cancer. Fiber is an important part of a healthy diet and you're probably not eating enough of it. Kidzworld checks out the the fantastic facts on fiber.

Why Is it Good For You?

Fiber is a natural part of plant foods and it helps keep your body's system clean and running smoothly. It comes from things like the skin and seeds of fruits and vegetables, or the outer kernel of a piece of rice. There are two kinds of fiber - soluble and insoluble.

  • Insoluble fiber is found in wheat, corn, bran and vegetables. Fiber from these foods adds "bulk" to your diet. It absorbs water as it goes through your intestines and enables the muscle movement in the intestines to push waste out of your body. By helping to remove waste from your body, insoluble fiber helps prevent constipation (problems taking a crap) and irritable bowel syndrome, and can reduce the risk of getting colon cancer.
  • Soluble fiber is found in foods like oat bran, dried beans and some fruits and vegetables, like carrots, apples and oranges. Fiber from these types of foods may help control diabetes and high blood cholesterol. Soluble fiber may help diabetics by slowing the rate that sugar enters the bloodstream after a meal, and lower fat levels in the blood. Soluble fiber also helps trap salts, which contain cholesterol, and carries them out of the body.

What Foods Can it Be Found In?

Fiber is found in fresh fruits, whole grains (like whole-wheat bread, brown rice and bran cereals) and beans.

Most North Americans don't eat enough dietary fiber and eat way too much food with lots of sugar and fat. So here are a few examples of good sources of fiber, including the amount of fiber they contain.

  • Apple with peel - 4 grams
  • Banana - 2 grams
  • 2 cups of popcorn - 5 grams
  • 1/2 cup of brown rice - 6 grams
  • Slice of whole-wheat bread - 2 grams
  • Bowl of oatmeal - 4 grams

Did U Know?

  • As a general rule, you should be eating fiber equal to your age plus five grams. So, if you're 12 years old, you should be eating 12 + 5 = 17 grams of fiber each day. Adults should be eating 25 to 30 grams of fiber each day.
  • North Americans ate 10 times as much fiber 100 years ago as they do today!
  • January is Fiber Focus Month.
Related Stories:
>
>

readers voted!

Comments

lola1178

lola1178 wrote:

:)
commented: Sun Oct 14, 2012

lola1178

lola1178 wrote:

it educational since i love science and anything to do with science and home econmics
commented: Sun Oct 14, 2012

lola1178

lola1178 wrote:

no it not
commented: Sun Oct 14, 2012

there are 4 more comments

Please login or register to add comments

share with your friends


Twitter Facebook Myspace Digg


like this article?
get more just like it in your email

Poll

Favorite Source of Fiber?

  • A juicy apple.
  • A bowl of chilli.
  • Whole-wheat pancakes.
  • A banana split.

related stories

Every kid needs to stock up on protein to grow up to be strong and healthy. Find out why this ess...
You probably snack on sugary foods and drinks every day, so find out what sugar is all about and ...
It's an essential nutrient that can prevent cold and keeps your teeth looking good. Kidzworld che...

latest videos

Dear Dish-It in the forums

Bloodybear
Bloodybear posted in Friends:
um.... my best friend, she acting weird this week. she asked a lot about and whatever.  I just dont know why she did dah to me. she is my classmate and we just friends. 
reply 3 minutes
Ashleexo
Ashleexo posted in Family Issues:
"Brianna09" wrote:Most of the time I am not allowed on the internet in my room so they will know what I am doing anytime they want. Its for your own protection Brianna. There is alot of inappropriate stuff on there for a 9 year old. I went through the same and around 12 they stopped controlling what I am looking at.
reply about 1 hour
tanaj952
tanaj952 posted in Friends:
I think we all go through it,  I am right now. Keep your chin up, smile on, and remember that to be mean these girls have to sink pretty low, and if they are bullying you, YOU ARE ABOVE THEM!!!!! Keep your friends close, never forget to be who you are (as cheesy as it sounds, thats what I did and now I am really happy with loads of friends. I also told a teacher, she sorted it all out pretty quick to.) . Last thing-tell a teacher. I did, and she talked to the mean girl. Now everyone knows I'm not afraid to do it, either. Bad times will pass, and good ones will come. Look after yourself. Xx. *virtual hugs*
reply about 13 hours
rainbowloomer13
rainbowloomer13 posted in Style:
somewhere in between. because I like sports and going outside. but I do care about the way I look sometimes.  
reply about 16 hours
Kirsteeeeen
Kirsteeeeen posted in Style:
Sure, I wear them a lot.  As long as you're not wearing the really tight kind, which should go with a dress or skirt or something, it's totally cool.
reply about 19 hours

play online games

Candy-100

A great online version of the famous Candy Crush. This is the best game launched...

1515_gl_kidzworld_100x100_jpg_fz

Intriguing planets, weird and wonderful characters; challenge friends and find a...

100x100_ra_logo_girl

Uncle George has left you his farm, but unfortunately it’s in pretty bad shape. ...

_thumb_100x100

Shoot blobs with different properies to merge yellow blobs. Your blobs can be re...

_thumb_100x100

We have all played the famous game Sudoku, now play it online with this Classic ...