Weekly Wellness: Fiber 101

4 years 2 weeks 6 days ago Monday, September 28 2015 Sep 28, 2015 Monday, September 28, 2015 12:55:54 PM CDT September 28, 2015 in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - "What is fiber and why is it so important to our daily nutrition?"

Dietary fiber is all parts of plant foods that your body can't digest or absorb. While fats, proteins and carbohydrates are broken down and absorbed by the body, fiber isn't. It remains relatively intact while it moves through your stomach, intestine, colon and out. Fiber is generally classified as soluble or insoluble.

"What is the difference between soluble and insoluble fiber?"

Soluble fiber dissolves in water and insoluble fiber doesn't.

When soluble fiber is dissolved in water it forms a gel-like substance that will move through your system like a nutritional version of Liquid Plumber (weird to think of, right?). Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fiber is the type that moves material through your digestive system by bulking up your waste to promote regular elimination. (In other words, if you are someone who suffers from constipation, you'll want to pay attention to your insoluble fiber intake.) Sources of insoluble fiber are whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes.

Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

"What are the benefits of eating a high-fiber diet?"

  • Normalizing bowel movements and maintaining overall bowel health.
  • Lowering cholesterol.
  • Controlling blood sugar levels.
  • Achieving and maintaining healthy weight.
  • Potentially preventing colorectal cancer.

"How much fiber should I be eating?"

  • Women age 50 or younger: 25 grams
  • Women age 51 or older: 21 grams
  • Men age 50 or younger: 38 grams
  • Men age 51 or older: 30 grams

"How much fiber is in a serving of my favorite food?"

Oat bran, raw (1 ounce): 12 g
Wheat bran, raw (1 ounce): 12 g
Lima beans, cooked (1 cup): 14 g
Black beans, cooked (1 cup): 15 g
Garbanzo beans, cooked (1 cup): 12 g
Kidney beans, cooked (1 cup): 16 g
Navy beans, cooked (1 cup): 19 g
White beans, small, cooked (1 cup): 19 g
Raspberries, raw (1 cup): 8 g
Blueberries, raw (1 cup): 4 g
Strawberries, raw (1 cup): 3 g
Popcorn, air popped (3 cups): 4 g
Quinoa, cooked (1 cup): 5 g
Wild rice, cooked (1 cup): 3 g
Brown rice, cooked (1 cup): 4 g
Peas, green, frozen (1 cup): 14 g
Spinach, cooked (1 cup): 4 g
Almonds (1 ounce): 4 g
Pistachio nuts (1 ounce): 3 g
Cashews (1 ounce): 1 g
Peanuts (1 ounce): 2 g
Walnuts (1 ounce): 2 g
Flaxseed (1 ounce): 8 g
Acorn squash, cooked (1 cup): 9 g
Spaghetti squash, cooked (1 cup): 2 g
Kale, cooked (1 cup): 3 g
Cauliflower, cooked (1 cup): 5 g
Broccoli, cooked (1 cup): 5 g
Brussels sprouts, cooked (1 cup): 6 g
Russet potato, flesh and skin (1 medium): 4 g
Red potato, flesh and skin (1 medium): 3 g
Sweet potato, flesh and skin (1 medium): 4 g
Banana (1 medium): 3 g
Pear (1 medium): 6 g
Orange (1 medium): 4 g
Apple (1 medium): 4 g
Prunes, dried (1/2 cup): 6 g
Raisins (2 ounces): 2 g
Peaches, dried (1/4 cup): 3 g
Figs, dried (1/2 cup): 8 g
Avocado, raw (1/2 fruit): 9 g
Edamame, frozen (1 cup): 6 g

 

More News

Grid
List
KANSAS CITY - The extent of Kansas City Chiefs quarterback Patrick Mahomes' leg injury sustained during the team's Thursday night... More >>
43 minutes ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 3:07:00 PM CDT October 18, 2019 in Sports
JEFFERSON CITY - A damaged downtown Jefferson City building is scheduled for demolition, but the owners have filed an appeal... More >>
1 hour ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 2:26:00 PM CDT October 18, 2019 in Continuous News
COLUMBIA - A drug company's decision is causing new worries for the families of children with cancer. Vincristine, a... More >>
1 hour ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 1:55:00 PM CDT October 18, 2019 in News
JEFFERSON CITY - Jefferson City Police investigated a threat at Thomas Jefferson Middle School on Friday. TJMS sent out... More >>
2 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 1:27:00 PM CDT October 18, 2019 in News
COLUMBIA - A woman is dead after a car crash on Highway 63 in Columbia on Thursday afternoon. Columbia... More >>
3 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 11:57:00 AM CDT October 18, 2019 in Top Stories
COLUMBIA - Leaders from several organizations from around Boone County gathered Friday to talk about various county-wide goals. The... More >>
4 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 11:10:00 AM CDT October 18, 2019 in Top Stories
KANSAS CITY, Mo. (AP) — Authorities are investigating a triple homicide in a Kansas City neighborhood. Police spokesman... More >>
4 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 11:01:00 AM CDT October 18, 2019 in Continuous News
COLUMBIA - A man was arrested Thursday evening after police found dangerous drugs during a routine traffic stop. The arrest... More >>
11 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 4:29:00 AM CDT October 18, 2019 in News
JEFFERSON CITY - The fifth annual Project Homeless Connect begins Friday. The event provides support for those experiencing homelessness,... More >>
12 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 3:23:00 AM CDT October 18, 2019 in Top Stories
COLUMBIA - Sixteen Columbians will travel to Columbia's Japanese sister city, Hakusan City, to reaffirm the relationship between the two... More >>
13 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 2:29:00 AM CDT October 18, 2019 in News
COLUMBIA — After a controversial sermon at The Crossing on Sunday, the LGBTQ community is calling for those involved to... More >>
20 hours ago Thursday, October 17 2019 Oct 17, 2019 Thursday, October 17, 2019 7:41:00 PM CDT October 17, 2019 in News
COLUMBIA - The Princeton Review named the University of Missouri to three of its "best" lists. MU made the... More >>
21 hours ago Thursday, October 17 2019 Oct 17, 2019 Thursday, October 17, 2019 6:16:51 PM CDT October 17, 2019 in News
Walt Disney once said, "All dreams can come true, if we have the courage to pursue them." If your dream... More >>
22 hours ago Thursday, October 17 2019 Oct 17, 2019 Thursday, October 17, 2019 5:25:44 PM CDT October 17, 2019 in News
COLUMBIA - Simmons Bank, the Arkansas-based bank which bought Landmark Bank over the summer, confirmed some positions will be eliminated.... More >>
22 hours ago Thursday, October 17 2019 Oct 17, 2019 Thursday, October 17, 2019 5:01:00 PM CDT October 17, 2019 in News
JEFFERSON CITY - Former Camden County sheriff's deputy Leonard Jerome Wilson pleaded guilty earlier today to receiving child pornography as... More >>
23 hours ago Thursday, October 17 2019 Oct 17, 2019 Thursday, October 17, 2019 4:15:00 PM CDT October 17, 2019 in News
BOONVILLE - A grand jury indicted a man on October 11 for one count of child molestation. Robert Bosma,... More >>
1 day ago Thursday, October 17 2019 Oct 17, 2019 Thursday, October 17, 2019 3:33:00 PM CDT October 17, 2019 in News
HIGH POINT- In an effort to increase safety at school, High Point school district recently began arming select teachers. ... More >>
1 day ago Thursday, October 17 2019 Oct 17, 2019 Thursday, October 17, 2019 2:21:00 PM CDT October 17, 2019 in News
COLUMBIA - Missouri school districts found out Thursday how well they performed over the last school year following the release... More >>
1 day ago Thursday, October 17 2019 Oct 17, 2019 Thursday, October 17, 2019 2:17:00 PM CDT October 17, 2019 in News
Columbia, MO
Broken Clouds 68°
4pm 70°
5pm 68°
6pm 65°
7pm 62°