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 eaten as part of a healthy diet. 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 2 main types. One type is soluble. How is soluble fiber defined?
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According to the American Heart Association, soluble fiber forms a gel when mixed with a liquid. 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?
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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?
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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 1-ounce serving?
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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?
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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.
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In a Harvard study of 40,000 men, researchers found that the risk for heart disease was lowered by 40% in men who consumed a high-fiber diet, compared with those who ate little fiber.
7. Fiber helps prevent constipation. Fiber from which source seems to be better for accomplishing this?
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Besides making sure you get adequate amounts of fiber in your diet, increasing liquids in your diet and regular exercise help prevent constipation.
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Updated:  
September 17, 2019
Sources:  
Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the Academy of Nutrition and Dietetics. 2015;115(11):1861-40.