Can fiber fight fat?: Test your knowledge of this underappreciated yet much-needed carbohydrate

Muscle & Fitness/Hers, Feb-March, 2002 by Rachel Albert-Matesz

the Questions

1. Non-digestible carbohydrate, roughage and bulk are all names far the same thing. T or F

2. Dietary fiber is digested in the small intestine. T or F

3. Some meats contain fiber. T or F

4. There are four main types of fiber. T or F

5. Fiber makes food pass through your intestines more quickly. T or F

6. Insoluble fiber supports the growth of normal intestinal bacteria. T or F

7. Soluble fiber modifies cholesterol metabolism. T or F

8. The fiber in whole grains and beans can impair the absorption of vitamins and minerals. T or F

9. A fiber-rich meal reduces the amount of calories you absorb from it. T or F

10. The American Cancer Society (ACS) recommends eating 40-50 grams of fiber per day. T or F

11. You can't meet your daily fiber needs without eating cereals and grains. T or F

12. Nuts contain fiber. T or F

13. One large apple has an equal amount of or more fiber than a slice of whole-wheat bread. T or F

14. One cup of brown rice contains more fiber than 1 cup of broccoli. T or F

15. One cup of strawberries contains more fiber than 1 cup of cooked cream of wheat. T or F

16. A large sweet potato contains 9 grams of fiber. T or F

17. Most plant foods contain both soluble and insoluble fiber. T or F

18. If you don't like vegetables, a fiber supplement is a good substitute. T or F

19. A grocery-store product labeled "high fiber" means it contains at least 3 grams of fiber per serving. T or F

20. Fiber-rich foods and meals slow the breakdown and delay the absorption of glucose into your bloodstream, thereby lowering the foods' glycemic effect. T or F the Answers

1 True. All are names for fiber.

2 False. Dietary fiber is resistant to human digestion and passes through the small intestine without being absorbed.

3 False. Animal foods -- including eggs, fish, poultry, meat and dairy products -- contain no fiber.

4 False. There are two main types of fiber: soluble and insoluble fiber. Soluble fibers dissolve in water to become gummy or viscous, while insoluble fibers hold on to water.

5 True. Insoluble fiber speeds transit time by moving waste through the colon.

6 False. It's soluble fiber that supports the growth of normal intestinal bacteria.

7 True. Soluble fiber binds with bile acids that are made of cholesterol, thereby facilitating its elimination. This results in a lower serum cholesterol level since the body absorbs less cholesterol.

8 True. Phytates are compounds contained in the fiber of whole grains, beans and some nuts and seeds. When eaten in large amounts, they can bind with certain vitamins and minerals, preventing their absorption.

9 True. This can be an asset when dieting. Fiber binds with some of the fat you eat, preventing its absorption by accelerating the food's movement through your body so fewer calories are bioavailable.

10 False. The ACS and The National Cancer Institute recommend eating 20-30 grams of fiber per day. Yet only 17% of Americans eat 3-5 servings of fruits or vegetables daily, and even then their servings are made up mostly of potatoes and potato products, tomatoes and tomato products, lettuce, oranges and orange juice. Most Americans fill up on refined carbohydrates, which lack fiber as well as vitamins, minerals and antioxidants.

A USDA serving is a half-cup cooked or raw vegetables or 1 cup leafy raw salad vegetables; a serving of fruit consists of 1 medium apple, banana or orange, half a grapefruit, one melon wedge, three quarters-cup juice, a half-cup berries or one-quarter-cup dried fruit.

11 False. You can meet or exceed your daily fiber requirements without eating any cereals, grains, grain products or beans. With vegetables and fruits forming the bulk of your meals, you can easily meet or exceed the recommended intake of 20-30 grams of fiber per day.

12 True. A quarter-cup serving of almonds or pistachios contains 3.8 grams of fiber.

13 True Most fruits are better fiber sources than grains; the fruits also pack more vitamins and antioxidants and may be lower on the glycemic index.

14 False. One cup of brown rice contains only 3.3 grams of fiber while 1 cup of cooked broccoli provides more than 4 grams. Kale, collard greens, cauliflower cabbage. bok choy, brussels sprouts, artichoke hearts, eggplant, bell peppers, carrots, cucumbers, radishes and numerous other colorful vegetables also pack plenty of fiber and nutrients.

15 True One cup of sliced strawberries contains almost 4 grams fiber In contrast, 1 cup of quick cream of wheat contains only about 1.3 grams. If you want hot cereal, non-instant oatmeal is your best bet.

16 True. Ditto for white potatoes, though they contain fewer vitamins. Trade your spuds in for Japanese sweet potatoes, Jersey Sweets (also called white sweet potatoes) or red garnets or jewel yams, which provide more nutritional bang for your buck.

17 True. Most plant foods contain a mixture of both.

18 False. Fiber supplements aren't a substitute for fresh vegetables and fruits. The latter provide benefits like antioxidants that don't come from fiber supplements. No amount of pills can replace fresh produce in your diet.