How Much Do You Know About Fiber?
Chickpeas and cherries. Popcorn and pistachios. Sweet potatoes and sunflower seeds.
All of these foods are packed with fiber, a nutrient linked with a variety of health benefits like lower blood pressure, a healthier gut, a longer life and more. But there's one problem — most people in the United States don't get enough.
So, what can fiber do for your body? And how can you work more into your diet? Take this quiz to find out.
1 of 12
Let's start with the basics. What is fiber, exactly?
Good bacteria for your gut
A protein found in nuts and beans
A group of carbohydrates that your body can't digest
An energy source for your cells
2 of 12
Fiber can contribute to all of the following health benefits except …
Lower inflammation throughout the body
Less constipation
Reduced risk of certain cancers
Reversal of graying hair
Reduced risk of Type 2 diabetes and heart disease
3 of 12
What percentage of people in the United States get enough fiber?
6 percent
18 percent
26 percent
68 percent
4 of 12
About how much fiber should most adults consume each day?
10 to 15 grams
15 to 25 grams
25 to 35 grams
35 to 45 grams
5 of 12
True or False: Our hunter-gatherer ancestors consumed mostly meat — and not much fiber.
True
False
6 of 12
Which type of fiber is more helpful for lowering cholesterol and stabilizing blood sugar?
Insoluble fiber
Soluble fiber
7 of 12
It's time for breakfast and you're having yogurt. Which topping offers the most fiber?
A half-cup of strawberries
A half-cup of blueberries
An ounce of walnuts
A tablespoon of chia seeds
8 of 12
You're browsing the cereal aisle at the grocery store. Which of the following contains the most fiber?
Cheerios
Cracklin' Oat Bran
Wheat Chex
Frosted Mini-Wheats
9 of 12
It's midafternoon and your stomach is grumbling. Which snack contains the most fiber per serving?
Apple slices with peanut butter
Carrots with hummus
Almonds
Popcorn
10 of 12
You want a cold, sweet and filling drink to sip at your desk. Which offers the most fiber?
A bottle of cold-pressed greens juice
A glass of fresh-squeezed orange juice with pulp
A smoothie made with blended mango and berries
None of the above. Blending or juicing fruits and vegetables destroys their fiber.
11 of 12
You're heading to an event after work and want to pick up something quick. Which meal typically supplies the most fiber?
A Greek salad with Romaine lettuce, grilled chicken, tomatoes, feta, cucumbers, red onions and olives
A slice of pizza with spinach, onions, mushrooms, tomatoes and olives
A wild rice bowl with chicken, sweet potatoes, apples and kale
Tacos with black beans, lettuce, avocado, salsa and cheese on flour tortillas
12 of 12
True or False: Fiber from supplements is just as good for you as fiber from food.
True
False
We hope you learned a little something about fiber from our quiz.
If the idea of consuming 25 to 35 grams of fiber per day is daunting, we get it! But the various health benefits make it a goal worth striving for.
Look for ways to gradually add fiber-rich foods to your meals and snacks: Sprinkle seeds and berries onto your yogurt, choose whole grains instead of refined ones, snack on fresh fruits and vegetables and add beans to your meals.
Your body — including your gut microbes — will thank you.
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