Fiber

Question 1

What is non digestible carbs and lignin that are a part of plants?

Answer 1

Dietary Fiber

Question 2

Fiber can’t be digested because?

Answer 2

Human digestive enzymes can’t digest it

Question 3

____ is a complex organic polymer deposited in the cell walls of many plants making them ridged and woody

Answer 3

Lignin

Question 4

___ consists of isolated, extracted, or manufactured non digestive carbs that are usually added in foods/ supplements

Answer 4

Functional fiber

Question 5

___ refers to dietary fiber present within food plus functional fiber that has been added to the food

Answer 5

Total fiber

Question 6

What are 9 examples of fiber?

Answer 6

Cellulose
Hemicellulose
Lignin
Pectin
Resistant starch
Gums
Mucilages (psyllium)
B-glucans
Fructans

Question 7

Do plants have more soluble or insoluble fiber?

Answer 7

Insoluble

Question 8

Insoluble fiber is fiber that cannot ______. 3 examples of this fiber are ___,___,___

Answer 8

Dissolve in hot water
Lignin
Cellulose
Some hemicellulose

Question 9

Soluble fiber is fiber that can ____. Examples of this type of fiber are

Answer 9

Dissolve in hot water
Pectin
Gums
B-glucans
Psyllium
Fructans
Some hemicelluloses
Resistant starch

Question 10

Viscosity/ gel forming and ___ are other classifications of fiber

Answer 10

Fermentibility

Question 11

___ is related to fibers ability to both bind and hold water.

Answer 11

Viscosity

Question 12

T or F
Fermentable fiber makes you feel more full

Answer 12

False, viscous/ gel forming

Question 13

What are examples of viscous and gel forming fiber?

Answer 13

Pectin
Gums
B-glucans
Psyllium

Question 14

___ is fiber that makes it to the colon undigested by human digestive enzymes. The colon then ferments it and acts as a prebiotic

Answer 14

Fermentable

Question 15

What are examples of Fermentable fiber?

Answer 15

Pectin
Gums
Fructans
B-glucans
Some hemicelluloses
Resistant starch 3 and 4

Question 16

What are 5 other possible functional fibers?

Answer 16

Chitin/ chitosan
Restistant dextrins
Polydextrose and polyols
Oligossacharides
Galactans

Question 17

___ comes from crustaceans and their shells

Answer 17

Chitin

Question 18

___, oligofructose, and fructooligossacrhides are examples of fructans. What are some food sources?

Answer 18

Inulin
Chicory
Asparagus
Onions
Garlic
Artichokes
Tomatoes
Banana

Question 19

RS1 and RS2 are considered ___ fibers. RS 3 and RS4 are considered ___ fibers. There are ___ main types of resistant starch

Answer 19

Dietary
Functional
5

Question 20

Americans are thought to get up to __g of resistant starch a day. Consuming ___g a day has been promoted for health benefits

Answer 20

10
20

Question 21

What are two of the most popular restart starches?

Answer 21

Green banana flour
High amylose RS2 corn restart starch

Question 22

___ are primarily found in the ileum and large intestine but some are also found in the duodenum and jejenum

Answer 22

L cells

Question 23

L cells secrete which 3 hormones when SCFA bind to them?

Answer 23

Glucagon like peptide-1 (GLP-1)
Peptide YY (PYY)
Cholecytokinin (CCK)

Question 24

What are part of the enteroendocrine cells

Answer 24

L cells

Question 25

GLP-1 and PYY help the brain ___ appetite, lower ___, ___, and ___ in the liver, ___ insulin secretion and ___ apoptosis of pancreatic b-cells, and increase __ and ___ in skeletal muscle

Answer 25

Lower Glucose output Lipogenesis FFA accumulation Increase Decrease FFA uptake Glucose uptake

Question 26

What are 6 examples of SCFA?

Answer 26

Acetate Propionate Butyrate Hexanoic acid/hexanoate Vale rate Formate

Question 27

Acetate, Propionate, or Butyrate? Energy source used by most non-hepatic tissues (skeletal muscle and cardiac)

Answer 27

Acetate

Question 28

Acetate, Propionate, or Butyrate? Energy source used by the liver, though to inhibit HMG-CoA reductase

Answer 28

Propionate

Question 29

Acetate, Propionate, or Butyrate? Serves as primary source of energy for colonocytes and may inhibit growth of cancerous colonocytes

Answer 29

Butyrate

Question 30

Acetate, Propionate, or Butyrate? May boost immune system by increases in natural killer T cells and T helper, may lower BP

Answer 30

Butyrate

Question 31

Most soluble fiber is ___ which gets broken down by bacteria so the energy yield is shot __-___ kcal/g

Answer 31

Fermentabke 1.5 to 2.5

Question 32

T or F You get a small amount of calories from insoluble fiber

Answer 32

False

Question 33

What is the transit time for viscous/ gel forming fiber? Gastric emptying= Small intestine emptying= Colon=

Answer 33

Gastric emptying= 2-5 hours Small intestine emptying= 3-6 hours Colon= 40-70 hours

Question 34

Viscous and gel forming fiber help the upper GI tract by ____, increased gastric dissension, ____ and longer transit time

Answer 34

Increased satiety Delayed gastric emptying

Question 35

T or F Gel forming/ viscous fiber delay nutrient absorption and decreased lipid absorption

Answer 35

True

Question 36

Large amounts of fiber may interfere with what minerals/ carotenoids?

Answer 36

Ca Mg Cu Zn Fe

Question 37

Some diseases linked to not getting enough fiber are _____, obesity, ____, ____, constipation, ____, and cancer

Answer 37

Diabetes/ metabolic syndrome Hypertension CVD diverticular disease

Question 38

___ g of fiber for each 1000 kcal of energy consumed is how you calculate fiber intake. What is the AI for males and females between 19-50?

Answer 38

14 M= 38 g F= 25 g

Question 39

T or F Putting inulin that is found in chicory root into a cereal that does not contain inulin is an example of functional fiber

Answer 39

True

Question 40

Short chain fatty acids created by bacteria may help with ___(directly or indirectly) A. Increase lactase production B. Increase glucose uptake by the brain C. Boost certain T cells D. Two correct E. All correct

Answer 40

C

Question 41

Large amounts of insoluble fiber may interfere with which if the following minerals? A. Ca B. Mg C. Cl D. Two correct E. None correct

Answer 41

E

Question 42

In what ways does fiber help lower blood cholesterol levels? A. Binding directly to cholesterol thereby inhibiting some of its absorption B. Reducing amount of secondary bile produced by promoting its excretion in the colon C. Promoting fermentation which can break down cholesterol D. Two correct E. All correct

Answer 42

D

Question 43

Byproducts of colonic fermentation include A. Pyruvate B. Butyrate C. Lactase D. Two correct E. All correct

Answer 43

B

Question 44

GLP-1 and PPY: A. Are produced by L cells in response to fermentation of psyllium B. Increase insulin secretion in the liver C. Decrease lipogenesis in liver D. Two correct E. All correct

Answer 44

D

Question 45

T or F Micelle formation is important for the absorption of fat and protein

Answer 45

False

Question 46

T or F Pectin can indirectly help inhibit HMG-CoA reductase

Answer 46

True

Question 47

If you burn 3000 kcal per day you need how much fiber? A. 38 g B. 42 g C. 28 g D. None

Answer 47

B

Question 48

Fructans ____ A. Act as a prebiotic B. Can increase production of SCFA C. Are made up of fructose and glucose units bound together D. Two correct E. All correct

Answer 48

D

Question 49

Which if the following are true about anorectic gut hormones? A. Peptide YY has a half life is very short B. Anoretic gut hormones promote appetite C. Anoretic gut hormones are mostly produced by L cells in the stomach D. Two correct E. All correct

Answer 49

A

Question 50

T or F Polydextrose and polyols have both been approved as functional fibers

Answer 50

False