The Big Fiber Quiz

Forget stringy and forget meats. Fiber comes from plants and is contained in most foods with complex carbohydrates, including many fruits and vegetables, as well as whole grain cereals and breads.

You need both and, luckily, many high-fiber foods contain both. Insoluble fiber, which does not dissolve in water, is found in cereals, whole grain products, and some vegetables. It helps push food through the digestive tract and maintains a healthy digestive system. Soluble fiber, which forms a gel when mixed with water, is found in oats, peas, beans, certain fruits, and psyllium (a grain), and can lower blood cholesterol levels.

Don't be fooled by iceberg lettuce because it is crunchy; it contains less than 1 gram of fiber. The tomato sauce contains 2.6 grams, a surprising amount. The pumpkin seeds contain a whopping 10 grams of fiber.

Whoa there! Add high-fiber foods to your diet gradually. To add them overnight can cause bloating, gas, discomfort, or more serious problems. And if you are adding lots of bran and other fibers, drink plenty of fluids. Otherwise, the bran can absorb most of the water in your intestines and cause an obstruction.

12 to 17 grams is what we eat, according to 2008 statistics from the American Dietetic Association.

Soluble fiber helps lower cholesterol, the American Heart Association says. But to make the most of the fiber in your diet, your meal plan should also be low in saturated fat, trans fat, and cholesterol.

Beans are fiber-rich, even better than peas (2.4 grams per half cup) and carrots (2 grams per half cup cooked). In half-cup portions, here is a rundown of the grams of fiber in various types of beans: kidney, 6.9; navy, 6.5; pintos, 5.9; lentils, 5.2; lima, 4.3; and split peas, 3.1.