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Nutrition :: 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.
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6 Comments

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Poll

Favorite Source of Fiber?

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

Dear Dish-It In The Forums

AimeeJury
AimeeJury posted in Style:
i'm ginger sadly i had brown hair when i was born though
reply about 10 hours
6thBeatle
6thBeatle posted in Style:
Black. I'm a Filipino.
reply about 11 hours
6thBeatle
Don't worry too, you'll grow up too and live on your own, I noticed that my aunt is unfair to children (except to her child) and I can't wait to be an adult (she's afraid to adults). And when you grow up, don't make revenge to your parents, I know that you still love them. Trust me, things would get worse if you make revenge.
reply about 11 hours
6thBeatle
I understand you, but those things are worse than my experience. I am a very lonely nerd and I don't have friends. When my mom goes to work she leaves me with my unfair aunt. My aunt is so unfair, she always blames me and ignores my explanations, she always defends my 5 year old cousin even though she's wrong. She's so unfair I wanted to drink bleach or hang myself but I realized that there are more people who love me. When I was months old or maybe 1 year old my dad broke up with my mom because our family doesn't like him because he hurts my mom physically, called my grandpa a liar even though my dad knows how honest he is, and he always blamed things on me when I was a baby. I met him a month ago (maybe), and we were supposed to talk about important thing like if why he left me and other stuff like that, but instead he boasted about being the best pilot in the airport, he did nothing but boast. I never want to meet him again. My problem with my mom is that she hurts me horribly like jumping on my back, and she says hurtful things like she wanted me to die and that she loves her boyfriend (who is a jerk) more than me. I have to admit, I'm the one who started the mess, but that's no way to discipline your child. I apologized to her, but she is still pulling my hair. After we relaxed for about 40 minutes, she apologized. That's it, but my mom is really hard working and is very patient to me (but when it's too much, she gets crazy). There's always a good side of someone. I hope that there are more of your relatives and friends who love you, my advice is to write a letter to your parents, and if it didn't work well, you could always talk to the guidance in your school or your teacher, that's the only one I could think of.
reply about 11 hours
QveenAvi
QveenAvi posted in Family Issues:
The way they are doing it is wrong,however it sounds like your parents really love you and really want the best for you. they have faith in you. when you get a 3 if they know that you can get a 4 so they address you want it. not that they don't love you.Your parents were the ones who raised you and introduced you to this life so you should always respect them and think them as your god.
reply about 21 hours