Diet & Nutrition
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Fiber Facts

See how much you know about fiber, its health benefits and the foods that contain it.

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Fiber Facts
Fiber Facts
Question 1 of 20 Correct

Which of these is a health benefit of fiber?

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The correct answer is: Besides keeping your intestines healthy and helping your body get rid of toxins, fiber helps you maintain regular bowel movements and helps prevent colon cancer. Fiber also helps control cholesterol and lowers insulin levels. Fiber moves food through your gastrointestinal system, helping reduce constipation and the risk of conditions such as hemorrhoids and diverticulosis.

Fiber Facts
Question 2 of 20 Correct

How much fiber should you eat in one day?

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The correct answer is: To reap all the healthy benefits of fiber, the Academy of Nutrition and Dietetics recommends a woman should aim to get at least 25 grams of fiber each day. Men should get 35 grams each day.

Fiber Facts
Question 3 of 20 Correct

How much fiber does the average American eat in a day?

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The correct answer is: The average American eats around 10 grams of fiber each day. That's less than half the recommended 25 to 35 grams.

Fiber Facts
Question 4 of 20 Correct

Which type of fiber has been shown to help lower cholesterol?

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The correct answer is: Soluble fiber has been shown to help lower cholesterol. It also reduces the speed at which food is broken down and leaves the stomach, which lowers glucose levels and prevents blood sugar spikes.

Fiber Facts
Question 5 of 20 Correct

Which of these foods contains soluble fiber?

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The correct answer is: Foods high in soluble fiber include oatmeal, peas, oat bran, dry beans, rice bran, barley, citrus fruits and apple pulp (what's left after making apple juice).

Fiber Facts
Question 6 of 20 Correct

Which type of fiber helps prevent constipation?

Correct! Sorry, that’s incorrect.

The correct answer is: Insoluble fiber keeps bowels healthy and helps prevent constipation. Insoluble fiber is commonly referred to as "roughage." It adds bulk to your stool, which makes bowel movements more efficient.

Fiber Facts
Question 7 of 20 Correct

Which of these foods contains insoluble fiber?

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The correct answer is: Foods high in insoluble fiber include cabbage, cauliflower, Brussels sprouts, whole-wheat breads, whole-grain cereals and whole bran, beets, carrots, turnips and apple skin.

Fiber Facts
Question 8 of 20 Correct

True or false: Your body cannot digest fiber.

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The correct answer is: This is true. Fiber is the part of the plant our bodies cannot digest.

Fiber Facts
Question 9 of 20 Correct

True or false: Eating high-fiber foods will make you hungry more often.

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The correct answer is: This is false. Fiber works by slowing the transit of food through your intestines. This keeps your stomach feeling full longer so you won't be hungry as frequently.

Fiber Facts
Question 10 of 20 Correct

Which of these is a reason why fiber may help you lose weight?

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The correct answer is: All of the above. If one of your goals is to lose weight, increasing slowly your dietary intake should be a priority. A recent study published in the American Journal of Clinical Nutrition found that women with the highest intake of fiber had 49 percent lower risk of gaining significant weight compared with those who had low fiber intake.

Fiber Facts
Question 11 of 20 Correct

True or false: Cereal can help you lose weight.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Research shows that for every additional 10 grams of fiber from cereal you eat each day, you will lose an average of a quarter of a pound in a year. While that's not a staggering number, added to a healthy diet and exercise, fiber can play a key role in helping you lose weight.

Fiber Facts
Question 12 of 20 Correct

True or false: The more fiber you eat, the less your risk for a stroke.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Research shows that adults who report eating the most fiber have the lowest predicted lifetime risk of heart attack and stroke. That's because soluble fiber limits the amount of cholesterol your body can absorb.

Fiber Facts
Question 13 of 20 Correct

True or false: Fiber is only helpful in preventing heart health issues. It does not correct or reverse existing ones.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Soluble fiber limits the amount of cholesterol your body can absorb. If you already have high cholesterol, fiber can help lower your levels of LDL (bad) cholesterol, which in turn reduces your risk for a heart attack or stroke.

Fiber Facts
Question 14 of 20 Correct

Which of these foods has the highest fiber content?

Correct! Sorry, that’s incorrect.

The correct answer is: Surprise! Two "roughage" all-stars actually aren't at the top. An artichoke has 10 grams of fiber, which is almost twice the amount in broccoli and Brussels sprouts.

Fiber Facts
Question 15 of 20 Correct

True or false: Bran muffins are a great source of fiber.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Most commercially-made bran products, such as muffins and waffles, contain very little actual bran. Plus, they are often high in saturated and total fat. To make certain your bran food is a good source of fiber, be sure to check the label for the fiber number.

Fiber Facts
Question 16 of 20 Correct

True or false: Even with an increased fiber intake, you may still need to take a fiber supplement to achieve a sufficient fiber intake.

Correct! Sorry, that’s incorrect.

The correct answer is: This true. Even with a fiber-rich diet, a fiber supplement may be needed to achieve a sufficient fiber intake. Fiber supplements can help treat constipation, heart disease, gastrointestinal disease, diabetes, hemorrhoids and high cholesterol.

Fiber Facts
Question 17 of 20 Correct

Which of these is a sign you're not getting enough fiber?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. A lack of fiber prevents your body from creating substantial stools, which may leave you feeling constipated and sluggish. Also, fiber delays the absorption of sugar into your blood, which helps you maintain an even blood sugar level. If you don't eat enough fiber, your blood sugar is likely to spike and drop frequently.

Fiber Facts
Question 18 of 20 Correct

What are the risks of rapidly increasing your intake of fiber?

Correct! Sorry, that’s incorrect.

The correct answer is: If you increase your intake of fiber too quickly, you may experience increased gas, bloating and constipation. If you're planning to increase your fiber intake, do so over several days and weeks. This will allow time for your body to grow accustomed to the new amount of fiber its processing.

Fiber Facts
Question 19 of 20 Correct

True or false: The more fiber you eat, the more water you should drink.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. When you up your fiber intake, it's important you drink a lot of water, too. If you increase your daily intake of fiber without adding water, you may begin experiencing constipation, cramping and even blockages in your intestinal tract. Drink at least eight, 8-ounce glasses of water each day. If you begin experiencing any kind of constipation or intestinal cramping, drink more.

Fiber Facts
Question 20 of 20 Correct

True or false: You can eat too much fiber in a day.

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The correct answer is: This is true. While getting adequate fiber in a day can help your intestines increase absorption of vitamins and minerals (and most of us fall very short of the ideal intake amount), eating more than 50 to 60 grams of fiber in a day can actually lower the absorption of other vitamins and minerals that occurs during digestion.

Fiber Facts
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Fiber Facts
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Fiber Facts
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