Weekly Wellness: The mystery of the missing nutrients (part 2)

7 months 3 weeks 3 days ago April 11, 2016 Apr 11, 2016 Monday, April 11 2016 Monday, April 11, 2016 9:34:00 AM CDT in News
By: Amanda Barnes, KOMU 8 Wellness Coach

COLUMBIA - In today's fast-paced, no-time-to-cook world, it's no wonder we are missing out on one incredibly necessary nutrient. This mystery is ONLY found in plant-based foods such as fruits, vegetables, whole grains, beans, seeds, and nuts. And since our bodies can't digest or break down this nutrient, it has practically no calories. So what is this mysterious necessity?

FIBER.

Why we need it: Fiber is a non-digestible carbohydrate that moves throughout our bodies, helping promote digestion and prevent constipation, as well as potentially reducing cholesterol levels. There are two types of dietary fiber: soluble fiber can help lower glucose and cholesterol levels in the blood, while insoluble fiber helps food move through the digestive system properly. Consuming enough soluble fiber can reduce risk of stroke, type 2 diabetes, and protect the arteries, while the consumption of insoluble fiber can help treat digestive issues.

Insoluble fiber: This type of fiber does not dissolve in water and is known as a bulking agent. It's good for bowel regularity and elimination, since it absorbs water and makes stools softer. Insoluble fiber also tends to speed up the movement of food in the digestive tract. It can help prevent hemorrhoids and diverticulosis, and it may help prevent colon cancer.

Soluble fiber: This fiber does dissolve in water and it forms a gel-like substance in the stomach which slows down the movement of food throughout the digestive tract. It's been shown to help lower blood cholesterol and help control blood sugar levels in diabetics.

How much we need: The recommended daily intake of dietary fiber is 25g per day for women and 38g per day for men.

How to get it: 1/2 cup black beans (6.1g), 1 medium pear (5.5g), 1/2 cup fresh raspberries (4g), 1 medium sweet potato baked with skin (3.8g)

List of top 10 foods highest in fiber:

  1. Beans
  2. Whole grains
  3. Brown rice
  4. Popcorn
  5. Nuts (specifically almonds, pecans, and walnuts)
  6. Baked potato with skin
  7. Berries
  8. Bran cereal
  9. Oatmeal
  10. Vegetables

 

More News

Grid
List
COLUMBIA – John Alspaugh and his family own the Hinkson Creek Farm, including its very popular Christmas tree patch of... More >>
1 hour ago December 05, 2016 Dec 5, 2016 Monday, December 05 2016 Monday, December 05, 2016 1:23:00 AM CST in News
STURGEON - Mid-Missouri drivers experienced trouble on the roads Sunday, after a mix of snow and rain spurred multiple accidents... More >>
4 hours ago December 04, 2016 Dec 4, 2016 Sunday, December 04 2016 Sunday, December 04, 2016 10:13:00 PM CST in News
COLUMBIA - A proposed overhaul to a section of Columbia city code could soon make the city's parks more friendly... More >>
8 hours ago December 04, 2016 Dec 4, 2016 Sunday, December 04 2016 Sunday, December 04, 2016 5:53:00 PM CST in News
BRANSON (AP) — Authorities are investigating after a fire damaged a resort condominium building under construction in Branson. ... More >>
8 hours ago December 04, 2016 Dec 4, 2016 Sunday, December 04 2016 Sunday, December 04, 2016 5:51:20 PM CST in News
CAPE GIRARDEAU (AP) — The New Madrid Fault has had a fair amount of minor seismic activity in recent weeks.... More >>
8 hours ago December 04, 2016 Dec 4, 2016 Sunday, December 04 2016 Sunday, December 04, 2016 5:42:47 PM CST in News
KANSAS CITY (AP) — A horse drawn carriage was involved in an accident on the Country Club Plaza, injuring three... More >>
8 hours ago December 04, 2016 Dec 4, 2016 Sunday, December 04 2016 Sunday, December 04, 2016 5:41:15 PM CST in News
NAYLOR (AP) — Two southeast Missouri men have been honored as heroes for saving a man and his toddler son... More >>
14 hours ago December 04, 2016 Dec 4, 2016 Sunday, December 04 2016 Sunday, December 04, 2016 12:04:12 PM CST in News
COLUMBIA - The first Chocolate Festival in Columbia will allow mid-Missouri residents to snack on tasty treats while giving back... More >>
21 hours ago December 04, 2016 Dec 4, 2016 Sunday, December 04 2016 Sunday, December 04, 2016 5:16:00 AM CST in Top Stories
CAMDEN COUNTY - One man was airlifted to the hospital Friday after his vehicle overturned. According to the Missouri... More >>
1 day ago December 03, 2016 Dec 3, 2016 Saturday, December 03 2016 Saturday, December 03, 2016 9:22:34 PM CST in News
KANSAS CITY (AP) - Authorities are investigating after tools and equipment were stolen from a Kansas City woodworking shop where... More >>
1 day ago December 03, 2016 Dec 3, 2016 Saturday, December 03 2016 Saturday, December 03, 2016 8:54:00 PM CST in News
KIRKSVILLE - The Kirksville Arts Center broke out in flames Friday evening. According to an email from the Kirksville... More >>
1 day ago December 03, 2016 Dec 3, 2016 Saturday, December 03 2016 Saturday, December 03, 2016 7:42:00 PM CST in News
COLUMBIA - A film about the life of a Missouri artist and politician was shown for free on Saturday. ... More >>
1 day ago December 03, 2016 Dec 3, 2016 Saturday, December 03 2016 Saturday, December 03, 2016 6:09:00 PM CST in News
JEFFERSON CITY - Stephen Webber has been elected as the new Chair of the Missouri Democratic Party on Saturday. ... More >>
1 day ago December 03, 2016 Dec 3, 2016 Saturday, December 03 2016 Saturday, December 03, 2016 4:12:00 PM CST in News
COLUMBIA - People came to celebrate Kwanzaa early this year at the Progressive Missionary Baptist on Saturday. The African-American... More >>
1 day ago December 03, 2016 Dec 3, 2016 Saturday, December 03 2016 Saturday, December 03, 2016 4:05:00 PM CST in News
SPRINGFIELD (AP) — A Missouri woman faces 12 years in federal prison for leading a fraud scheme. The U.S.... More >>
1 day ago December 03, 2016 Dec 3, 2016 Saturday, December 03 2016 Saturday, December 03, 2016 3:29:38 PM CST in News
COLUMBIA – Over 40 local authors showed off their work and networked with other writers at the Local Authors Open... More >>
1 day ago December 03, 2016 Dec 3, 2016 Saturday, December 03 2016 Saturday, December 03, 2016 2:55:00 PM CST in News
COLUMBIA - Around 10 a.m. Saturday, a man driving his car northbound near Highway 63 and Stadium flipped over. No... More >>
1 day ago December 03, 2016 Dec 3, 2016 Saturday, December 03 2016 Saturday, December 03, 2016 11:38:33 AM CST in Top Stories
JEFFERSON CITY (AP) — Missouri lawmakers have struggled to find a way to pay for repairs along thousands of miles... More >>
1 day ago December 03, 2016 Dec 3, 2016 Saturday, December 03 2016 Saturday, December 03, 2016 10:59:00 AM CST in News
Columbia, MO
Broken Clouds 29°
3am 30°
4am 29°
5am 30°
6am 31°

Select a station to view its upcoming schedule:

Coming Up Next

2:03a
Meet the Press
3:00a
Paid Program
3:30a
Paid Program
2:00a
Paid Program
2:30a
Paid Program
3:00a
Paid Program

Tonight's Schedule

7:00p
The Voice
9:01p
Timeless
7:00p
Supergirl
8:00p
Supergirl
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld