What’s Your Fiber IQ?

Corinne Dobbas, MS, RD — Thu, 24 Sep 2009 02:00:50 +0000

1. If you only eat 10 grams of fiber per day, you should increase your daily dose to 25 grams starting tomorrow.

A. True

B. False

2. The only reason fiber keeps my weight in-check is because it takes longer to move through my system.

A. TRUE

B. FALSE

3. Eating high-fiber foods will help protect women against their number one cause of death.

A. TRUE

B. FALSE

4. If you have a case of “the runs” (that’s right, I said it!), you should steer clear from all fiber foods.

A. TRUE

B. FALSE

5. Fiber supplements provide as many health benefits as eating high-fiber foods.

A. TRUE

B. FALSE

Time to Face the Fiber Facts:

1. FALSE: You need to up your fiber ante slowly over a few weeks. According to the Mayo Foundation for Medical Education and Research, a sudden drastic increase in fiber can cause intestinal bloating, cramping, gas, and general discomfort. Also, once you eat more fiber, you’ll also need to increase your water intake to at least 8 glasses of water a day. You need to do this to keep things moving along. Increasing fiber without increasing water consumption can actually cause constipation.

2. FALSE: When trying to lose or maintain weight, fiber is your friend. It is true that fiber lengthens digestion time, making you feel fuller longer and keeping you from eating more later. But, fiber also helps control weight in other ways. According to the American Dietetic Association, high-fiber foods displace calories from other sources, such as high- fat, high-calorie foods. Generally, foods full of fiber are high in volume and have a low energy density. This way you get more bang for your buck. You can eat your usual amount but consume fewer calories and still feel satisfied. Also, eating fibrous foods makes you chew longer. This allows your body time to register that it’s full, keeping you from polishing off your plate when not hungry. Studies have shown that women, who simply increased their fiber intake by 14 grams per day and did nothing else, lost 4 pounds in 4 months. Now, think of what you could do if you added exercise to a high-fiber diet. Aim for at least 25 grams daily by filling up on vegetables, fruits, beans, and whole grains.

3. TRUE: According to the Centers for Disease Control (CDC), heart disease is the number one cause of death for women. Scientists agree that fiber, particularly the soluble type, can protect your heart from coronary artery disease where a fatty wax-like substance called plaque builds up in arteries. If an artery is blocked by plaque, a heart attack can occur. Fortunately, studies have shown that each 10 gram increase of soluble fiber is associated with a 14% reduction of developing coronary artery disease or heart disease. Furthermore, death from heart disease decreases by 27%. Ladies, load up on whole grain cereals, grains, oats, apples, beans, veggies, and fruit.

4. FALSE: If you have a case of the runs, you should surely stay away from insoluble fiber sources, such as: wheat bran, barley, bulgar, whole grains, seeds, including fruits with seeds, and some vegetables (e.g. broccoli, cabbage, carrots, lettuce, brussel sprouts). But, soluble fiber can actually help soak up the extra water that is contributing to your diarrhea. Think skinless apples, bananas, potatoes, wheat toast, mango, and peaches. But, eat these foods only as tolerated. And, don’t forget to drink at least 8 cups of water a day to replace your lost fluids. If you have diarrhea for more than two days, contact your doctor.

5. FALSE: Eating the whole food is always better than taking supplements. Not only are fruits, vegetables, whole grains, and legumes high in fiber, but they’re high in vitamins, minerals, antioxidants, and phytochemicals that all work together to keep you strong and healthy, boost your immunity, and fight chronic diseases, including cancer and heart disease. Scientists can’t pinpoint exactly why the compounds in whole foods verse supplements work better to combat disease and protect health, but they know they do. However, some people may still need a fiber supplement even with dietary changes. Bottom line: try whole foods that are high in fiber and then if that’s not showing benefits, consider a fiber supplement. Remember to consult your doctor or registered dietitian to see what supplement is best for you.

Where to Get Your Daily Dose?

Food Item	Fiber content in grams*
Split peas, cooked, 1 cup	16.3
Red kidney beans, boiled, 1 cup	13.1
Raspberries, raw, 1 cup	8
Whole-wheat spaghetti, 1 cup	6.3
Oat bran muffin, medium	5.2
Pear, medium, with skin	5.1
Broccoli, boiled, 1 cup	5.1
Apple, medium, with skin	4.4
Oatmeal, regular or instant, cooked, 1 cup	4
Green beans, cooked, 1 cup	4
Brown rice, cooked, 1 cup	3.5
Popcorn, air-popped, 2 cups	2.3
Whole wheat bread, one slice	1.9

*Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2007

Green Grapes Nutrition by Corinne Dobbas, MS, RD » quiz

What’s Your Fiber IQ?