If you want to lose weight, eat more fiber

Italian scientists recently made the news for their efforts to help people take off pounds. They're testing a new diet pill that during digestion turns into a clear, gelatinous blob the size of a tennis ball.

The idea is that it will take up room in the stomach and give individuals a sense of fullness. Researchers hope to put the gel pill within easy reach of dieters in about a year.

If the thought of taking a pill that expands into a big blob in your stomach doesn't appeal to you, there's something available now that helps to reduce hunger - fiber.

Fiber comes from plants; it is not fully broken down during the digestive process and retains its structure. That, coupled with the fact that fiber absorbs water during digestion, adds bulk.

The feeling of fullness we experience occurs not from calories but from the volume of food. Fiber in food expands in our stomach, which is why high-fiber foods are all-stars in managing your weight.

If you want to feel less hungry and lose weight, focus on fiber. Most foods that are excellent sources of fiber are also low in calories.

A recent study conducted by the National Fiber Council revealed that many Americans lack basic information about dietary fiber. Following are some of the survey questions. See how you fare. Answers are at the end.

1. On average, how much fiber should people eat daily?

a. 5-15 grams

b. 16-25 grams

c. 26-35 grams

d. 35-50 grams

2. Which of the following health benefits cannot be linked to a high-fiber diet?

a. Helps prevent heart disease

b. Helps improve vision

c. Helps lower blood cholesterol

d. Helps manage diabetes

e. Helps manage weight

3. Which of the following foods DOES NOT contain a significant amount of fiber?

a. Raspberries

b. Steak

c. Whole grain breads

d. Bananas

e. Nuts

f. Broccoli

g. They all contain a significant amount of fiber

h. None of the above

4.