FIBER QUIZ #1 (answers below):

What is fiber’s role in the body?
a)   help to build muscle
b) sweeps out and scrubs your intestines of unwanted waste
c) strengthens heart and lungs

There are two types of fiber.  Can you name them?
a) soluble and insoluble fiber
b) bulky and non-bulky fiber
c) fat and skinny fiber

How much fiber should you eat in one day?
a) 20-35 grams?
b) 50-60 grams?
c) 8-10 grams?

What is the best source of fiber?
a) a serving of beans (½ cup)
b) a glass of orange juice (8 ounces)
c) a serving of potato chips (1 ounce)

What are ways to get rid of gas?
a) when soaking beans overnight, change the water a couple of times and cook the beans in fresh water.
b) Leave enough time to cook the beans through so that they are more easily digestible.
c) Drain and rinse canned beans well before preparing and serving them
d) All of the above

High fiber food has:
a) At least 5 grams per serving
b) At least 10 grams per serving
c)   At least 3 grams per serving

Fiber can help you to:
a) Control your blood sugar, if you are a diabetic
c) lower your cholesterol
d) prevent colon and rectal cancer
e) prevent diverticulosis/ diverticulitis
f) help to keep your body trim
g) avoid constipation and hemorrhoids
h) all of the above
 

Answers below...
 
 
 
 
 
 
 
 
 
 

What is fiber’s role in the body?
a)   help to build muscle
b) sweeps out and scrubs your intestines of unwanted waste*
c) strengthens heart and lungs

There are two types of fiber.  Can you name them?
a) soluble and insoluble fiber* (see below for a description of both types of fiber)
b) bulky and non-bulky fiber
c) fat and skinny fiber

How much fiber should you eat in one day?
a) 20-35 grams?*
b) 50-60 grams?
c) 8-10 grams?

What is the best source of fiber?
a) a serving of beans (½ cup)* - 6 ½ grams
b) a glass of orange juice (8 ounces) – less than 1 gram
c) a serving of potato chips (1 ounce) – just over 1 gram

What are ways to get rid of gas?
a) when soaking beans overnight, change the water a couple of times and cook the beans in fresh water.
b) Leave enough time to cook the beans through so that they are more easily digestible.
c) Drain and rinse canned beans well before preparing and serving them
d) All of the above
Rinsing beans will also get rid of a lot of the salt in the canned beans

High fiber food has:
a) At least 5 grams per serving*
b) At least 10 grams per serving
c)   At least 3 grams per serving

Fiber can help you to:
a) Control your blood sugar, if you are a diabetic (both soluble and insoluble fiber)
c) lower your cholesterol (soluble fiber)
d) prevent colon and rectal cancer (insoluble fiber)
e) prevent diverticulosis/ diverticulitis (insoluble fiber)
f) help to keep your body trim (both soluble and insoluble fiber)
g) avoid constipation and hemorrhoids (insoluble fiber)
h) all of the above
(Diverticulosis is when sacs form on intestinal walls, especially in the colon; diverticulitis is when these sacs become infected and inflamed.  Diverticulosis may be caused by the pressure of constipation; causing the weak sections of the colon walls to balloon out.  Risk factor for diverticulosis/itis is low-fiber diet.)
 
 
 

                                                     FIBER QUIZ #2:

FIBER QUIZ #3 (Question/Answer Sets):

QUESTION:
What is the difference between white rice and brown rice, and between white bread and wheat bread? Why are we seeing the difference in fiber between the two types of food items?

ANSWER:
It's the difference between whole grains and refined grains.  Examples of items made with whole grains include brown rice, whole wheat bread, 12-grain bread, anything with “bran” in the name.  These items include both the bran and the germ of the grain.  Items made with refined grains include white bread (including white muffins like blueberry muffins, English muffins, hamburger buns) and white rice. In these items, the bran and germ is removed from the grain, so you are getting less fiber.
 

QUESTION:
Which food groups on the pyramid contain a lot of fiber?

ANSWER:
Fruit group, vegetable group, and breads.
 

OTHER INFORMATION AND ADVICE ABOUT FIBER:
*Many foods have both soluble and insoluble fiber in them -- if you eat a variety of foods, you will get both kinds
*High fiber, low-fat diets also help to reduce your risk of cancer (rectal and colon)
*If you want to increase your fiber intake, do it slowly (i.e., add one fruit, vegetable or grain at a time; try it for a couple of weeks before adding another fruit, vegetable or grain)!.  Otherwise, you will suffer from gas.
 
 
 

Descriptions of two types of fiber:
SOLUBLE FIBER
Benefits:
Lower cholesterol
Lower blood sugar levels

Sources:
Dry beans, peas, and lentils
Some cereal products (oatmeal, oat bran, rice bran, barley)
Some fruits (apples, plums, oranges)
Some vegetables (carrots, squash)
 

INSOLUBLE FIBER
Benefits:
Prevent constipation by holding on to water
Prevents hemorrhoids
Prevents diverticulosis /diverticulitis

Sources:
Whole grain products (whole wheat bread & cereals)
Fruits and vegetables with their peels
Some vegetables…Cauliflower, green beans, potatoes
 

Back to Nutrition Tips & Info Menu

Back to Home