Fiber isn’t only essential for regularity. It helps with weight loss and maintaining a healthy weight, reduces risk of heart disease and diabetes, helps stabilize levels of blood sugar, can lower elevated cholesterol, and helps prevent hemorrhoids and diseases of the colon—but most of us don’t get enough. To see how well you know your fiber facts, try our quiz.

Did You Know?

Most people’s diets sadly lack fiber. Up to age 50, 38 grams daily are recommended for men and 25 grams for women, and after that, 30 grams for men and 21 grams for women. But on average, men get only 18 grams and women get only 15 grams.

1. Fiber is digested in:

a) The stomach

b) The small intestine

c) The colon

d) All the above

e) None of the above

2. Which of these foods are sources of fiber?

a) Fish

b) Dairy products

c) Extra virgin olive oil

d) Vegetables and fruits

e) All the above

3. Other good sources of fiber include:

a) Whole grains

b) Legumes

c) Both of the above

d) Neither of the above

4. Which of these contains the most fiber?

a) Apple, 1 medium with skin

b) Blueberries, 1 cup

c) Brown rice, 1 cup

d) Oatmeal, 1 cup

e) Raspberries, 1 cup

f) Strawberries, 1 cup

g) Whole wheat bread, 1 slice

5. Chia seeds are a good source of fiber, with 11 grams per ounce. They have a unique ability to absorb liquid and become gel-like. How much liquid can they absorb?

a) 2–4 times their weight

b) 4–6 times their weight

c) 6–8 times their weight

d) 8–10 times their weight

e) 10–12 times their weight

f) 12–14 times their weight

6. Some plant foods contain prebiotics, a special type of fiber that feeds beneficial gut microbes. Which of these is a good source of prebiotics?

a) Tapioca

b) Chicory

c) Both of the above

d) Neither of the above

7. White rice and potatoes are never good sources of fiber because they are high in starch, which has a similar effect to sugar in our bodies.

a) True

b) False

Fiber Facts Quiz Answers

1. e) Fiber isn’t digested, but passes through the digestive tract relatively intact and is eliminated. That’s why it’s sometimes referred to as roughage or bulk.

2. d) Fiber is a component of vegetables and fruits, but isn’t found in fats or protein.

3. c) Whole grains,legumes, and other plant foods are all sources of fiber.

4. e) Raspberries, with 8.36 grams in 1 cup. Grams of fiber in the others: apple: 5; blueberries: 3.92; brown rice: 3.5; oatmeal: 3.98; strawberries: 3.82; whole wheat bread: 2.

5. e) Chia seeds can absorb 10–12 times their weight in liquid. In addition to fiber, they contain healthy omega-3 fats and a variety of nutrients. They should be eaten with liquid, and initially in small amounts, to enable the digestive system to get used to the added fiber.

6. c) Both tapioca and chicory are good sources of prebiotics, and are found in foods and supplements.

7. b) That’s true if cooked rice or potatoes are eaten while still warm. However, if they’re cooled, for example, in the fridge for 12 hours, a significant amount of the starch is converted to “resistant starch,” a type of beneficial fiber. Both can be eaten cold or reheated at temperatures below 130°F. Reheating at higher temperatures will convert the resistant starch back to its original form.