You hear a lot about fiber and why you need it. But what is it? Fiber is a term applied to
carbohydrates that cannot be digested. It is found in all plants that are eaten for food.
Learn more about
this important part of your diet by taking this quiz, based on information from Harvard School of Public Health.
1. Nutritionists classify fiber in two main types. One type is soluble. How is soluble fiber defined?
You didn't answer this question.
You answered
The correct answer is
Soluble fiber forms a gel when mixed with a liquid, according to the American Heart Association. Sources of soluble fiber include oatmeal, oat bran, barley, nuts and seeds, legumes, and fruits such as apples, pears, strawberries, and blueberries.
2. The other type of fiber is insoluble fiber. What happens to insoluble fiber when you eat it?
You didn't answer this question.
You answered
The correct answer is
Insoluble fiber does not dissolve in water. Sources of insoluble fiber include whole grains, such as barley, couscous, whole wheat breads, brown rice, and bulgur; whole-grain breakfast cereals; wheat bran, seeds, carrots, cucumber, zucchini, celery, and tomatoes.
3. How much fiber should adults consume each day?
You didn't answer this question.
You answered
The correct answer is
This figure is according to the Institute of Medicine (IOM). The average adult American diet contains only 12 to 17 grams of dietary fiber, the IOM says. The USDA's Dietary Guidelines for Americans recommends that adults get at least three ounces of grain products each day. Half of this amount should be whole grains.
4. Which of these breakfast foods is considered a one-ounce serving?
You didn't answer this question.
You answered
The correct answer is
When buying cereals, keep in mind that granola cereals may be higher in total fat or saturated fat than other kinds of cereals.
5. Which of these methods is a good way to increase your daily fiber intake?
You didn't answer this question.
You answered
The correct answer is
Other ideas from Harvard nutritionists include replacing white rice, bread, and pasta with whole-grain versions, and cooking meals that feature whole grains and legumes.
6. A diet high in fiber has been linked to a lower risk for heart disease. How much is the risk lowered?
You didn't answer this question.
You answered
The correct answer is
In a Harvard study of 40,000 men, researchers found that the risk for heart disease was lowered by 40 percent in men who consumed a high-fiber diet, compared with those who ate little fiber. Another Harvard study found similar results for women. The soluble fiber found in cereals and grains seemed to have the biggest impact.
7. Fiber helps prevent constipation. Fiber from which source seems to be better for accomplishing this?
You didn't answer this question.
You answered
The correct answer is
Besides making sure you get adequate amounts of fiber in your diet, increasing liquids in your diet and regular exercise help prevent constipation.
