By: Bryee Shephard, MS, RD
Put your gut health knowledge to the test. Our focus today is on digestive health and the foods that may affect it. Take this short quiz. Then scroll down to see the answers.
Food Trivia Quiz
1. When on a gluten-free diet, the 4 grains to avoid are:
a. Wheat, millet, rye, oats
b. Barley, rye, oats, wheat
c. Barley, buckwheat, rye, millet
d. Wheat, sorghum, oats, buckwheat
2. T or F: Gluten-free diets are a great way to lose weight, even if you don’t have celiac disease or a gluten intolerance.
a. True
b. False
3. T or F: Cutting out dairy and gluten together will stop most GI symptoms.
a. True
b. False
4. What is a low-FODMAP food?
a. A gluten-free food
b. A food containing little or no processed fructooligosaccharides or dairy
c. A food containing little or no fermentable oligosaccharides, disaccharides, monosaccharides, or polyols
d. A dairy-free food
5. On a low-FODMAP diet, cutting out healthy fruits and vegetables is necessary, too.
a. True
b. False
6. What is the daily recommended fiber intake for average adults (ages 18-50)?
a. 15g for men, 10g for women
b. 46g for men, 35g for women
c. 22g for men, 16g for women
d. 38g for men, 25g for women
7. Which of these are great examples of high-fiber foods?
a. Baby spinach and extra lean ground beef
b. Chunky peanut butter and tofu
c. Black beans and oatmeal
d. Dried apricots and wild salmon
8. T or F: The more fiber you eat, the better your digestion.
a. True
b. False
Answers
1. When on a gluten-free diet, the 4 grains to avoid are:
B. Barley, rye, oats, and wheat.
When avoiding gluten, a good rule of thumb is to steer clear of the BROW grains: barley, rye, oats, and wheat. Of these grains, all except oats contain gluten. We know what you’re thinking: If oats don’t contain gluten, then why are they off limits? Avoiding oats is recommended because they’re usually processed on the same machinery as other grains that do contain gluten. That said, some oats are not processed on these machines and are safe to eat on a gluten-free diet. How do you know for sure? Look for the “gluten free” label. Quaker and Bob’s Red Mill are two brands that offer gluten-free oats, and many grocery stores carry these lines. As long as the package says they’re gluten-free, then they’re perfectly fine for people with celiac disease or gluten intolerance. Other whole grains, such as millet, rice, quinoa, amaranth, and sorghum, are also totally acceptable on a gluten-free diet.
2. T or F: Gluten-free diets are a great way to lose weight, even if you don’t have celiac disease or a gluten intolerance.
False.
It might seem like everybody’s doin’ it. Despite the trendiness, hopping on a gluten-free diet for the sole purpose of losing weight is not a great idea. In fact, you’ll probably find yourself disappointed with the results if you’re just going gluten-free to shed some extra pounds. With the surge in G-free popularity, food manufacturers are cranking out exorbitant amounts of processed, calorie-laden foods that also happen to be gluten-free. When we confuse gluten-free with healthy, we run into a lot of food choices that aren’t truly the best options for weight loss. In fact, if you’re not careful, it’s easy to actually take in more calories on a gluten-free diet than before, resulting in weight gain instead. Not cool.
3. T or F: Cutting out dairy and gluten together will stop most GI symptoms.
False.
Although dairy and gluten are common sources of food intolerance, they’re not necessarily the cause of your symptoms. At the risk of sounding cliché (or like your mom), it’s important to remember that you are an individual. What works for your friend may not work for you. Working with a nutrition expert who can guide you through the process of determining what, if any, food intolerance you have is a great idea. Getting help from a registered dietitian or nutritionist not only ensures you’re on the right track and not wasting time with a diet that won’t work for your body, but it’s also a great way to stay motivated when making a healthy change. Research shows over and over again that we tend to do better when we’ve got someone in our corner, rooting us on.
4. What is a low-FODMAP food?
C. A food containing little or no fermentable oligosaccharides, disaccharides, monosaccharides, or polyols.
Phew, that’s a lot to say in one breath. To break it down, FODMAPs are basically short-chain sugars that some people have difficulty digesting, especially people with inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS). To gain control of symptoms and get a better understanding of how their bodies respond to FODMAPs, people often choose to work with a dietitian to follow a low-FODMAP diet, eliminating as many of these foods as possible for a trial period. Methodical elimination of FODMAPs, allowing the gut to heal and symptoms to subside, brings amazing relief. After the elimination period, FODMAP foods are systematically reintroduced to determine which specific foods are triggering symptoms. A low-FODMAP diet can be a very effective way to identify and make sense of all trigger foods. Some folks even find out that the foods they always considered healthy are actually not so great for their bodies. This brings us to question 5…
5. On a low-FODMAP diet, cutting out healthy fruits and vegetables is necessary, too.
True.
Even some of the healthiest foods, like fruits and veggies, contain FODMAPs. For some people, these foods don’t affect digestion in a discernible way. However, for many who suffer with chronic or persistent digestive problems, the short-chain sugars in a lot of healthy foods don’t pass easily; instead they ferment in the GI tract and become food for intestinal bacteria. This process is often the root cause of symptoms like gas, constipation, diarrhea, bloating, nausea, and more. The good news is that after completing a low-FODMAP diet, bacterial balance can be achieved in the gut, inflammation can have time to settle down, and many of those healthy foods can be reintroduced back into the diet without much of a problem.
6. What is the daily recommended fiber intake for average adults (ages 18-50)?
D. 38g for men, 25g for women.
Okay, so we seem to be more aware of fiber’s importance in our diet (thanks, advertising), but are we doing it right? With all of fiber supplements out there, ranging from powders and flakes to pills and gummies, it’s clear we know we need more fiber and that we’re struggling to find enough fiber in our day-to-day meals. One thing’s for sure: most Americans are not getting enough fiber-rich fruits, veggies and whole grains regularly. Diets that are heavy in processed foods and refined starches just don’t cut it in the fiber department. Here’s a pretty simple fix, though: Aim to make 1/2 of your plate vegetables or fruits and vegetables. Incorporate fruits and veggies into snacks, and switch to whole grains (like quinoa and brown rice). If you just make those adjustments you’ll likely hit your recommended fiber intake. Tip: Start with a small step, like making sure to include one fruit or veggie serving in your daily snacks.
7. Which of these are great examples of high-fiber foods?
C. Black beans and oatmeal.
As a rule, fiber-rich foods are generally your fruits, veggies and whole grains. Although proteins like salmon and tofu are healthy, they are quite low in fiber by comparison. To get enough fiber, make a habit of pairing your healthy lean protein foods with plenty of vegetables, fruits, and a serving of whole grains.
8. T or F: The more fiber you eat, the better your digestion.
False.
This is where things get a little tricky. A lot of people think of fiber as the key to regularity. Hate to break it, but that’s not always true. Sometime eating lots of fiber while not drinking enough water can actually cause constipation. This happens because the stool becomes bulked up by the fiber, but then doesn’t have enough fluid to soften and lubricate it to pass. On top of that, there’s also the FODMAP issue again. Often high-fiber fruits and veggies are also high-FODMAP foods. If you have trouble digesting FODMAPs, you’ll likely react with unwelcome GI symptoms, regardless of the food’s fiber content.
Conclusion
Hopefully this short quiz improved your gut health knowledge. If it made your head spin or you’re starting to feel like you’ve got more questions than answers, consider working with a pro. A registered dietitian or a science-based digestive health program can help you make sense of your trigger foods, understand your body’s reactions, and empower you to get the most out of the foods you eat.
About the Author
Bryee Shephard is a registered dietitian with Vivante Health and has a master’s in dietetics and nutrition. As a clinical dietitian in hospitals, Bryee witnessed the effects of food on health and well-being. Good food has the power to provide not only energy, but TRUE nourishment for the body, mind and soul. Her passion is to share the healing effects of food with others.
About Vivante Health
Vivante Health is an innovative digital healthcare company reinventing the way chronic conditions are managed, starting with digestive disease. Our all-in-one gut health program, GIThrive, empowers people—through brilliant technology and advanced science—to improve their digestive health, while lowering their cost of care. Learn how employers and health plans are saving money with GIThrive.
