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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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Poll

Favorite Source of Fiber?

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

Dear Dish-It In The Forums

KawaiiSkittlez
KawaiiSkittlez posted in Style:
I love Bardot Junior and Pavement  [s:sm3/1jw2] [s:sm3/1jw2] [s:sm3/1jw2] Def's recommended if you're on a shopping spree.
reply about 3 hours
GirLovesPiggy
GirLovesPiggy posted in Style:
This thread has been moved. Click here to see the new thread.
reply 3 days
drowning
drowning posted in Family Issues:
@rainbowpoptart  When I originally talked to my father, I was given the opportunity of good timing to bring it up. Luckily, there was no anger like I was partially expecting and I remained calm, which I definitely wasn't expecting. My fathers main concern was just worry and having seen other teens run away from something later getting themselves in trouble. He even brought up how he had run off at 18 and joined the Air Force, which I already knew. But, with this round, there is no perfect time to bring it up and he's always busy or we're having to do something so it's just very frustrating to find at least alright timing to bring it up, if that makes sense.
reply 7 days
rainbowpoptart
My advice on this may not be the best because I haven't personally dealt with this yet, but... Parents, or guardians, get used to having their children around. You're [usually] with them for 18 years, which is a long time, so of course they - or in this case, your father - is going to feel like he's lost something very dear to him once you move out. To me it seems like he does truly understand that you're growing up. He just doesn't want it to happen. He knows that you're leaving soon - he just doesn't want it to be soon. Parents/guardians who are close to the children usually feel that way. If you're really so concerned, talk to him about it again, in a similar way you have done already. Or perhaps just a "Wow, my birthday is just around the corner". Once you do move out, visit him as frequently as you're able to and feel like. I'm sure he'll appreciate it, and it'll help you maintain a close relationship with him.
reply 7 days
drowning
drowning posted in Family Issues:
Usually I wouldn't come here for advice, but I am really needing it. To sum it up, my birthday is in 21 days. Not only will I be leaving KW, but home as well. My mother has made it to where I have had plans to leave since I was around 11 or 12; so about 7 to 8 years. I won't get into everything, but we'll just say that my mother and I do not have a good relationship at all. My father on the other hand, I am very attached too and always scared of upsetting him. Things are not always very good between us at times, but we rarely fight. When we do, it is always bad nor ends well. So, having plans to move out are very scary to me and causes me plenty of anxiety that fights are going to break out when I have my help to get my belongings out.   For the record, I have talked to my father about leaving, why I want too, etc. But, more in the sense of that I want too, not that I am. Which, in a way, my parents understand I'm moving out as well as already pretty much know where I'm going without my mention. But, I don't think they, my father especially, understands how soon that is despite my saying of I want too when I'm 18 or when I say, "Soon." It doesn't help that my father told another that his "little girl is growing up" on him and that he is scared of the day I go because he will be alone. Which makes me feel guilty despite the fact I won't even be that far away. How should I talk to him once more and go about this or even when? I really want him to understand that I have thought everything through and that I will be in safe hands.
reply 8 days