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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.
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Comments

miz-wolf1

miz-wolf1 wrote:

I think I'll go with...a fiber one brownie
commented: Thu Apr 24, 2014

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

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Poll

Favorite Source of Fiber?

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

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Dear Dish-It in the forums

tastycupcakes
tastycupcakes posted in Friends:
Well, my advice is to talk to her about it. Tell her how you feel about the matter. If she does not want to stop bullying the other girls that you are friends with, break off the friendship. I hope this helped with your problem!
reply about 3 hours
draaculagirl
draaculagirl posted in Friends:
ok so i have this friend but she is mean to other girls and she does not like it if i am friends with other girls. i have been friends with her since third grade. and every one has some goodness in them. i just don't know what to do please help
reply about 6 hours
InternetOwl
InternetOwl posted in Friends:
Well, I hope you're not friends with her whilst she's doing that.  You should confront her about it, tell her how's she's been acting and how you hate it. If it comes down to it tell an adult or someone you trust and see if they can help you. If it never gets better you should try moving on and ignoring her. It's not the best advice, but there's not a lot you can do.
reply about 8 hours
InternetOwl
InternetOwl posted in Style:
Tbh, if she says they're too short or too tight, she's probably not going to change her mind on that. However, there are tonnes of clothes out there that are really cute without being tight or short. Like jumpers, for one. If you really do need new clothes, you should try and persuade her by telling her about your old clothes, like if they don't fit any more or if you don't have many left. Start small though, just by asking for new clothes that aren't too tight (there are loads of T-shirts and stuff out there) and slowly ask for bigger things like tighter clothes or jewellery.  Though some parents just don't like their kids wearing things like make-up or clothes that are too short, because they often feel the kid is too young to be wearing things that show a lot (which some kids often are). And, I don't think you can change their minds about that, as cool as it would seem. 
reply about 8 hours
draaculagirl
draaculagirl posted in Friends:
ok and tell her that my dance is beatiful. that i am beutiful. and if you don't like it than you can just leave.  if she was truely your bff she would not bully you like this
reply about 9 hours

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