Fiber

Question 1

Fiber is in part made of _

Answer 1

Long chains of glucose molecules (polysaccharides)

Question 2

The _ is unable to break down the fiber content of carbs we consume

Answer 2

Small intestine

Question 3

Fiber keeps digestive system healthy and in

Answer 3

Good working order

Question 4

Fiber slows down

Answer 4

Digestion

Question 5

By slowing down digestion, fiber _ (2)

Answer 5

Regulates blood sugar levels

Helps us feel fuller longer (less likely to gain weight)

Question 6

Most people don’t consume enough

Answer 6

Fiber

Question 7

For each 8g intake of fiber increase daily,

Answer 7

We reduce risk of type 2 diabetes by 15%

Question 8

For each 8g increase of fiber daily we reduce risk of _ (cc)

Answer 8

Colon cancer by 80%

Question 9

For each 8g daily increase of fiber, we reduce risk of _ by 19%

Answer 9

Heart disease

Question 10

Soluble fiber does _

Answer 10

Dissolves in water to make a gel like substance

Question 11

Gel like substance (soluble fiber) makes our

Answer 11

Stool soft

Question 12

Gel-like substance enables fiber to

Answer 12

Progress through the gut with ease, preventing constipation

Question 13

Soluble fiber in _ slows down digestion

Answer 13

Oats

Question 14

In small intestines, soluble fiber reduces absorption of

Answer 14

Cholesterol into the bloodstream (reduce levels of LDL cholesterol circulating in blood)

Question 15

Soluble fiber is found in

Answer 15

Flesh and pulp of many fruits and veggies

Question 16

Soluble fiber found in flesh and pulp of _ also (3)

Answer 16

Grains

Seeds

Legumes

Question 17

Different types of fiber are usually contained within

Answer 17

One food

Question 18

Insoluble fiber is found in

Answer 18

Skin and seeds of many fruits and veggies

Question 19

Found in skin and seeds of nuts, seeds, whole grains, rice, wheat bran

Answer 19

Insoluble fiber

Question 20

Insoluble fiber does not

Answer 20

Dissolve in water

Question 21

Insoluble fiber can be partially

Answer 21

Broken down by digestion

Question 22

Insoluble fiber helps push things along digestive track, preventing

Answer 22

Digestive problems

Question 23

Consuming enough insoluble fiber promotes

Answer 23

Regularity of bowel movements

Question 24

Consuming enough insoluble fiber helps regulate

Answer 24

Blood sugar levels

Question 25

Resistant starch def

Answer 25

Carbs made up of high proportions of beta-glucose monomers

Question 26

A type of beta-glucose monomer

Answer 26

Cellulose

Question 27

Resistant starched cannot

Answer 27

Be broken down by small intestines

Question 28

Resistant starches pass into the large intestine where they are

Answer 28

Fermented by gut bacteria

Question 29

SCFA acronym

Answer 29

Short chain fatty acid

Question 30

Fermentation process of resistant starch in large intestine produces

Answer 30

Short-chain fatty acids

Question 31

Short chain fatty acids do (2)

Answer 31

Stimulate immune system Impact mental health

Question 32

_ contain resistant starch

Answer 32

Cooked and cooled potatoes and rice

Question 33

Resistant starch found in WG, B

Answer 33

Whole grains Barley

Question 34

Resistant starch found in O, S

Answer 34

Oats Sorghum

Question 35

Resistant starch found in GB, BL

Answer 35

Green bananas Beans and legumes

Question 36

Our average daily intake of fiber is (range)

Answer 36

10-15g

Question 37

We should aim for a daily intake of _ g of fiber

Answer 37

28

Question 38

High fiber is considered to have _ g of fiber per serving

Answer 38

5

Question 39

Aim to include _

Answer 39

Mix of different sources of fiber