Currently, Americans eat an estimated only 15 grams of fiber a day or about half of the recommended amount. 

The following quiz might be of interest to you to see how much you really understand about fiber.

1. Do you know how many grams of fibers you eat?  Pair these common foods with their fiber content in grams.

The answers to these and the other questions are at the end of this article.

• 1.      Medium apple with skin                          a.  8 grams
• 2.      Half cup cooked broccoli                        b.  7 grams
• 3.      A slice of white bread                             c.  4 grams
• 4.      1/3 cup of 100% bran cereal                   d.  2 grams
• 5.      1 cup air popped popcorn                       e.  1 gram
• 6.      ½ cup of baked beans                             f.  less than 1 gram

2. Besides protecting against heart disease, studies indicate that high-fiber diets may possibly prevent colon cancer. This is somewhat controversial.  Can you select the reason(s) scientists think fiber may help fight colon cancer?

• a. Fiber counteracts cancer-causing conditions in the large intestine by speeding up the transit time of waste.
• b. Fiber absorbs bile acids that, in excess, that are associated with cancer.
• c. Fermentation of fiber in the colon creates a byproduct called butyrate, which has anticarcinogenic effects.
• d. Fiber provides a sense of fullness that may help reduce overeating and unwanted weight gain.
• e. All of the above.

3.  Scientists divide fiber into two categories: insoluble and soluble.  The amount of insoluble fiber in foods almost always exceeds the amount of soluble fiber.  Can you match each type with its description?

       1. _____ insoluble fiber   

       2. _____ soluble fiber

• a. Dissolves in water and becomes gummy.  It can help lower blood cholesterol and blood glucose levels.  High levels are in oats, barley, beans and potatoes.
• b. Holds onto water, adds bulk and aids in digestion.  Also known as roughage, it is not absorbed by the body.  High amounts are in whole wheat and wheat bran.

1. 1c,  2d, 3f, 4a, 5e, 6b
2. e
3. 1b, 2a

Since fiber is found exclusively in plant foods, to increase your consumption of this important nutrient, you need to eat more vegetables, fruits, whole grains, beans, nuts and seeds. Slowly increase the amount of fiber you eat, and drink more water. A high-fiber breakfast cereal is an easy way to improve you fiber intake. Obviously, if you have other medical problems, you may want to discuss the appropriateness of a high-fiber diet with your physician.

Dr. Peterson is a doctor of Family and Community Medicine at the Walter L. Aument Family Health Center, 317 S. Chestnut St., Quarryville.