A fact sheet for children on dietary fiber.

1. Pennington Nutrition Series Pub No 74
Healthier lives through education in nutrition and preventive medicine
Fantastic Fiber
Fiber, also called bulk eat less. Common Rice
or roughage, is a examples of soluble
component of food that fiber include: oat bran,
helps digestion and is rice bran, beans,
found in two forms. It barley, citrus fruits,
can be either soluble apples, oatmeal Cauliflower
or insoluble. Soluble
fiber is partially
digested in the body.
Insoluble fiber is not
peas Rye
digested by the body.
Both forms of fiber
have specific health
benefits.
Soluble fiber has been strawberries Boys should have about
shown to reduce Low 38 grams of fiber per
Density Lipoprotein day, while girls should
(bad) cholesterol levels aim to have about 25
and decrease your risk grams of fiber daily.
for heart disease. Common examples of
Eating whole grain
Insoluble fiber is insoluble fiber include:
cereals and breads and
shown to improve the whole wheat breads,
fruit with skin is the
speed at which food wheat cereals, wheat
best way to get your
moves through the bran, barley, other
Fantastic Fiber!
body and decreases the grains, beets, Brussels
risk of heart disease. sprouts, turnips,
It helps you feel fuller apple skin,
longer, causing you to

2. Pennington Nutrition Series No 74, 2010
Authors
Beth Kalicki
Heli J. Roy, PhD, RD
Division of Education
Phillip Brantley, PhD, Director Pennington Biomedical Research Center
Pennington Biomedical Research Center 9400 Perkins Road
Steven Heymsfield, MD, Executive Director Baton Rouge, LA 70808
5/10 www.pbrc.edu
W R W X C Z Y E L B U L O S P B
Y C Y L X J L T E E Q P O N K A
Q L D E C R E A S E B K J L J R
S L X V G C N N C T R V K P S L
N U Y R F S O I N S O L U B L E
I F I B E R R M I Q U L K A D Y
A P C V X E T I Z B G Q C E X H
R O A T M E A L R E H Z X T C J
G U Q E Y R R E B W A R T S O K
N I Y B C X Z B V M G O I A L L
P O N A R B I T Y C E X B W N P
Word Search
ELIMINATE SOLUBLE FIBER RICE
STRAWBERRY INSOLUBLE BULK BEETS
DECREASE BRAN RYE FULL
ROUGHAGE GRAINS LDL
OATMEAL BARLEY BEANS