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The Big Fiber Quiz

How much fiber should you eat each day? Is there more than 1 kind of fiber? What foods have fiber? See how much you know about fiber by taking this quiz.

1. How many grams of fiber should you eat every day?

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People assigned female at birth should eat 25 grams of dietary fiber every day. People assigned male at birth should eat 38 grams.

A. 5 grams per 1,000 calories B. 10 grams per 1,000 calories C. 14 grams per 1,000 calories

2. Fiber is found in naturally stringy vegetables and in meats such as flank or skirt steak.

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Forget stringy and forget meats. Fiber comes from plants. It's found in most foods with complex carbohydrates. This includes many fruits and vegetables. It also includes nuts, seeds, legumes, and whole-grain cereals and breads.

A. True B. False

3. Which of the 2 types of fiber is more important to eat?

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You need both. And luckily, many high-fiber foods have both. Insoluble fiber does not dissolve in water. It is found in cereals, whole-grain foods, and some vegetables. It helps push food through your digestive tract and keeps it healthy. Soluble fiber forms a gel when mixed with water. It is found in oats, peas, beans, certain fruits, and psyllium (a grain). It can lower blood cholesterol levels.

A. Soluble B. Insoluble C. Both are important

4. Which of these foods has the least amount of fiber?

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Don't be fooled by iceberg lettuce just because it's crunchy. It has less than 1 gram of fiber. The tomato sauce has 2.6 grams, a surprising amount. The pumpkin seeds contain a whopping 10 grams of fiber.

A. 1 ounce of shelled pumpkin seeds B. 1 cup of iceberg lettuce C. A half cup of tomato sauce

5. It’s easy to switch from a low-fiber to a high-fiber diet. You can make the change in just a few days.

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Add high-fiber foods to your diet slowly. Adding too much right away can cause bloating, gas, discomfort, or more severe problems. And if you are adding a lot of bran and other fibers, be sure to drink plenty of fluids. If you don't, the bran can absorb most of the water in your intestines. This can cause a blockage.

A. True B. False

6. A typical American under age 50 should eat how many grams of fiber each day?

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Women should have 25 grams a day. Men should have 38 gram a day. After age 50, women should have 21 grams of fiber each day and men 30 grams.

A. 25 to 38 grams B. 15 to 20 grams C. 45 to 60 grams

7. A high-fiber diet can lower your:

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Soluble fiber helps lower cholesterol. But to make the most of the fiber in your diet, your meal plan should also be low in saturated fat, trans fat, and cholesterol.

A. Cholesterol level B. Risk for colon cancer C. Chances for headaches

8. Which is the champion of fiber content among these veggies?

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Beans are fiber-rich, even better than peas (2.4 grams per half cup) and carrots (2 grams per half cup cooked). In half-cup portions, here is a rundown of the amount of fiber in different types of beans:

Kidney: 6.9 grams
Navy: 6.5 grams
Pinto: 5.9 grams
Lentils: 5.2 grams
Lima: 4.3 grams
Split peas: 3.1 grams

A. Peas B. Beans C. Carrots

Your score was:

Online Medical Reviewer: Novick, Tara, BSN, MSN
Online Medical Reviewer: Poulson, Brittany, MDA RDN CD CDE

Date Last Reviewed: 5/1/2023

© 2000-2024 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.

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