When it comes to gut health, prebiotics play an important rolebut what exactly is prebiotic fiber, and how do you get it into your diet?

Many of us have heard ofprobiotics, the beneficial bacteria that live in our gastrointestinal tract.Probiotics have countless health benefits; they help our bodies with nutrient absorption, maintain digestive health, and even play a part inregulating our mood. Its no wonder so many health experts recommend consuming probiotic-rich foods likeyogurt and kefir, and other fermented foods.

Related Reading:A Diet Rich in Kimchi and Sauerkraut Could Help Fight Coronavirus

Probiotics are important for overall health, but theres another component to a healthy gut that is equally important. Its called prebiotic fiber (also known as just prebiotics), and it might just be the most important type of dietary fiber you can eat.

Prebiotic fiber is a type of indigestible fiber that cant be completely broken down in your stomach. Instead, these fibers are fermented by probiotic gut bacteria in your small intestine and colon where they provide food for those same bacteria. If youve never heard of prebiotic dietary fiber, youre not alone. Probiotics tend to get all the fame and glory but this process of probiotics eating prebiotics is incredibly important. Without prebiotic food for probiotics to eat, you dont receive their benefits.

Prebiotics and probiotics work together to support your health in almost countless ways. For one, when the bacteria ferment prebiotic fibers, it produces important byproducts, including the production of essential nutrients and short-chain fatty acids, which are incredibly important for colon health. Studies have even shown that low levels of short-chain fatty acids are linked to digestive disorders like irritable bowel syndrome andulcerative colitis, and supplementation with foods that produce short-chain fatty acids (aka, prebiotics) can lead to a decrease indiabetesandheart disease. Consuming prebiotic fiber has also been associated with fewergut infections, healthiercholesterol levels, andweight loss.

Clearly, probiotics arent the only important factor in the gut microbiome, and its about time we learned about prebiotic fiber-rich foods and how to make sure were eating enough of them.

Photo Credit: Anfisa Kameneva / EyeEm / Getty Images

We can eat all thekefirandkimchiwe want, but without prebiotic fiber for these probiotics to ferment, they wont be able to thrive and do their job of supporting our health and digestion. And unfortunately, according to the Cleveland Clinic, most Americans arent getting the25 to 25 grams of fiberthats required for our gut bacteria to really thrive.

Luckily, prebiotic fiber is found in a bunch of healthy, delicious foodsand all we have to do is eat them. According to the Harvard TH Chan School of Public Health, thehighest amounts of prebioticsare found in raw versions of the following foods:

As a general rule, most fruits, vegetables, beans, and whole grains are decent sources of prebiotic fiber. By consuming a diverse mix of these foods every day, theres a good chance youll be providing your gut bacteria with everything they need.

Photo Credit: Chowhound

Like with probiotics, many people assume they need to take a prebiotic supplement to make sure theyre getting enough. But as gut microbiome expert Gail Cresci, Ph.D., R.D.,told Cleveland Clinic, You can buy prebiotic supplements, but you dont need them if you eat the foods that fortify the army of friendly bacteria in your intestines. Therefore, most of your prebiotic needs can be satisfied with a healthy diet offresh fruits and veggies, especially if you throw in a few of the high-prebiotic foods mentioned above each week.

If you do decide to supplement, rest assured that prebiotics and probiotics are very safe. As Katherine Zeratsky, R.D., L.D.wrote for the Mayo Clinic, side effects are rare, and most healthy adults can safely add foods that contain prebiotics and probiotics to their diets.

Related Reading:Do You Need a Probiotic Supplement?

To make sure youre supporting the environment in your digestive tract the best way possible, its also recommended you consume probiotics and prebiotics at the same time, either in food- or a combined supplement-form; that way, youre providing the good bacteria and the fiber they require to thrive, all at the same time.

To get started on adding prebiotics to your routine, try ourTangy Banana Smoothie recipe, which incorporates bananas and Greekyogurt; ourJerusalem Artichoke recipe with Crispy Prosciutto; or ourAsparagus with Sweet Onions recipe.

Gretchen Lidickeris a writer, researcher, and author of the bookCBD Oil Everyday Secrets: A Lifestyle Guide To Hemp-Derived Health & Wellness. She has a masters degree in physiology and complementary and alternative medicine from Georgetown University and is the former health editor at mindbodygreen. Shes been featured in the New York Times, Marie Claire, Forbes, SELF, The Times, Huffington Post, and Travel + Leisure.

Article provided by ViacomCBS propertyChowhound.com. All featured products are curated independently by Chowhound editors. When you buy something through their retail links, Chowhound may receive a commission.

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Prebiotics 101: Discover Why Prebiotic Fiber Is The Most Important Thing Missing From Your Diet - CBS Baltimore

Teddi Mellencamp was fired from The Real Housewives of Beverly Hills. Andy Cohen says her exit wasn't a result of her diet plan backlash.

Following Teddi Mellencamp's firing from The Real Housewives of Beverly Hills, the show's executive producer Andy Cohen is speaking out. Teddi's termination came right on the heels of backlash she faced over her All In by Teddi diet accountability program. However, according to Cohen, her termination was not a result of the diet plan criticism.

Last season followed the mother of threethroughout her third pregnancy. She previously acknowledged to fans how rough the season was for her. She didn't involve herself with much of the onscreen drama. But could that have led to her removal from the show? It was announced last week that Teddi had been fired from RHOBHover claims she had a "boring and stale" storyline. News of her exit came one week after she was called out online by alleged users of her diet program.Former members accused her business of promoting unsafe health practices. Teddi became emotional when addressing the allegations on her podcast last week and took the opportunity to defend her program.

Related:Real Housewives of Beverly Hills: Why Teddi Mellencamp Doesn't Need RHOBH Paycheck

It was only a few days after her statement on the diet program scandal that she was hit with news of her firing. She took to Instagram to let her fans know that she would not be returning to the show. Some fans wondered if her termination was a result of the serious claims against herbusiness, which had been featured on RHOBH. However, according to Cohen, All In by Teddi had nothing to do with why she was given the boot, Celebrity Insider reports. "Theres a whole controversy online about her business thats going on [and] I do want to say, people are speculating that the online chatter about her business led to her dismissal," Cohen told listeners on his morning radio show. "And I just want to say, because I think its important, that one had absolutely nothing to do with the other." In fact, Cohen says he"would have liked to see her respond to her critics on the show."

The Watch What Happens Live host went on to commend Teddi for her video response to the firing.Teddi Mellencampreleased what I thought was one of the most, no BS, Im leaving announcements on record. I thought that was really good," he said. He went on to acknowledge her work and how it possibly helped her release such a strong statement. "Shes an accountability coach. So she checked herself." Cohen added how Teddi had "been through it health-wise with her kids [and] now this."

In addition to Cohen's words of support, Teddi's friend Kyle Richards also sent her warm wishes amid rumors her sister Kathy Hilton could be joining the show.

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RHOBH: Andy Cohen Says Teddi's Diet Plan Controversy Had Nothing to Do With Firing - Screen Rant

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Whether youre looking for a meal replacement for weight management or a healthy breakfast, Herbalife has a shake for everyone. Always read the label, only use as directed.

When you're running out the door to drop the kids at school or get to work after your morning workout, a balanced breakfast can often be the first casualty of a rushed lifestyle.

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Whether you're looking for a meal replacement for weight management or a healthy breakfast, there's a shake for everyone. With delicious flavours like French Vanilla, Dutch Chocolate, Berry and Cookies 'n Cream, you're spoiled for choice when it comes to flavour.

Peter Hurley, general manager/director ofHerbalife Nutrition Australia and New Zealand explains, "With busy lives and hectic routines, it can be difficult to find time to focus on your overall wellbeing. If you find yourself lacking the time and energy to keep toa balanced diet and fitness regime, you are not alone.HerbalifeNutrition is here to help you take care of your health and wellness, and find the solution that suits your needs and complements your way of life, no matter how busy you are.

HERBALIFE/SUPPLIED

With delicious flavours like French Vanilla, Dutch Chocolate, Berry and Cookies 'n Cream, you're spoiled for choice when it comes to flavour.

"Scientifically developed to provide healthy nutrition, Herbalife Nutrition's Formula 1 NutritionalShake Mix is packed with protein, fibre, vitamins and minerals.

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"Ensuring the product is good for you is the job of more than 300 staff scientists, who put product quality, safety and excellence above all else. Quality control throughout the manufacturing process ensures every product meets Herbalife's exacting standards. Ingredients and products are tested at five different points throughout the 'seed to feed' process. This means if it's on the label, it's in the canister, bottle or box. Herbalife Nutrition facilities benefit from the latest technology and are among the most advancedin the world. All our laboratories are ISO 17025-certified, the international standard validating technical capability and consistency in results."

HERBALIFE/SUPPLIED

With busy lives and hectic routines, it can be difficult to find time to focus on your overall wellbeing.

Herbalife Nutrition is a global nutrition company and has been operating in New Zealand since 1988. Today, Herbalife Nutrition operates in more than 90 countries with over 9,500 employees around the world. The Herbalife Nutrition core philosophy of providing access to personalised nutrition to millions of people around the globe is even more relevant today than it was when the company was founded in 1980.

Peter Hurley states that the company's purpose is clear, "We are on a mission to improve nutritional habits around the world with great-tasting, science-backed products that help people get the right balance of healthy nutrition. Whether you are looking to improve your eating plan and habits, to reach and maintain a healthy weight, to increase your fitness level or for an energy boost, Herbalife Nutrition is here to help."

Herbalife Nutrition is the number one brand in the world for meal replacement and protein supplements combined, and is a global leader in meal replacement, nutritional supplements and skin care products.* Every day, more than 4.8 million Herbalife nutrition shakes are consumed around the world**

HERBALIFE/SUPPLIED

Herbalife Nutrition is here to help you take care of your health and wellness.

For more information, healthy recipes, nutrition tips and to access free online workouts, contact your Local Herbalife Nutrition Independent Member or visit herbalife.com.au/newzealandtoday.

*Herbalife Nutrition is the #1 Brand in the World for Meal Replacement and Protein Supplement combined. Source: Euromonitor International Limited; per Consumer Health 2019ed, meal replacement and protein supplements definitions; combined % RSP share GBO, 2018 data.

**Herbalife Nutrition Worldwide Data.

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A balanced diet on the go - Stuff.co.nz

Meet TaRay and Raynise Kelly, a.k.a. the Soil Sisters.

Based on the Hilltop, one of Pittsburghs harshest food deserts, theyre part of a growing movement of Black farmers and gardeners thats embracing horticulture as both therapeutic and transformational.

In a pandemic that has only heightened food access issues, the sisters havehosted a summer campand given away tools, soil, seeds, and more to get locals working on their own gardens and ending food apartheid.They have an eponymous nursery and greenhouseplanned for Beltzhoover and hope it will be a community resource as much as a commercial entity.

TaRay also works as a groundskeeper at Pitt and Raynise as a garden educator withGrow Pittsburgh. Both are certified green thumbs, and both find themselves at the forefront of a push to reconnect with the land and reclaim the art of growing.

We spoke with Raynise about their belief in the power of plants, their plans for the future, and why everyone should have a garden. Our interview has been edited for clarity and length.

The Incline: Why is this work so important?

Raynise:There are so many scientific studies that show the therapeutic benefits of gardening. Dietary health risks are also reduced just by adding a few tomatoes to your daily diet. And youre more likely to do that if its growing in your backyard. Its more than important work, its essential especially during this pandemic.

The Incline: How has the pandemic impacted your business?

Raynise:Originally, we said we were going to wait to get our nursery going before growing and selling things. But then the pandemic hit and there was no food. People wanted to grow things and they wanted to grow that certain kind of pepper they usually got at the store but couldnt find now. So we got in our basement and got our grow lights out and everything we needed to start seedlings, and we put a table and tent up in a vacant lot in Beltzhoover where our grandparents house used to be and we did a whole social media blast. When people came out that first week, we decided we had to keep going. We cant wait until we have our nursery. We have to actually get out there now. The pandemic showed that theres a need for our business and that it isnt just trendy. No, this is essential.

The Incline: How has the Hilltop changed on the food front?

Raynise:When we were growing up there were many family owned corner stores that sold produce grown in backyards. It wasnt a food desert at all. There was food access, and thats how we remember it. But that changed.

The Incline: Is Pittsburgh a good place to start a business? Is it a good place for entrepreneurs of color to start a business?

Raynise:I think its about finding a niche. There are other nurseries in Pittsburgh, but what sets us apart is the mission work thats so important to us.

And the support in Pittsburgh has been amazing. There are so many small businesses that have reached out and shown us support and opportunities for collaboration. We didnt even think that was possible.

I do feel like resources are available, but I dont feel like they are always well-publicized or easily attainable. I mean, its really one of those things if you want it, youll get it. You really have to do the legwork.

The Incline: Whats next for Soil Sisters?

Were planning to build the nursery and before that well be looking to do at least two to three workshops. Well also be fleshing out our plan for 2021.

Thanks, Raynise.

Heres more on Pittsburghs Black farmers and gardeners including the Soil Sisters and how theyreworking to change the local food industry.

Help us tell more stories like this by becoming a member.

By Colin Deppen

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These sisters are making an oasis in one of Pittsburgh's harshest food deserts - The Incline

A whopping 9 out of 10 kids dont eat the recommended 1 to 3 cups of vegetables per day, the Centers for Disease Control and Prevention (CDC) reports. And a full one-third of the veggies they do eat are white potatoes, most often French fries.

There are so many benefits to eating enough produce in a diet of any person of any age, but especially in kids who are growing and developing. The fiber, antioxidants, vitamins, and minerals in veggies help with brain development, building and strengthening their immune system, aiding in digestion and other important body processes, says Stefani Sassos, M.S., R.D.N., the registered dietitian for the Good Housekeeping Institute.

Start them young with healthy habits and dont give up on inspiring your little one to love veggies if they dont immediately chow down on a big pile of celery or kale. Try, try againand include little ones in meal planning and cooking. And dont feel bad if you have to resort to more sneaky ways, Sassos says. They need the nutrition any way you can get it in them.

Here are a few of her favorite under-the-radar ways to help your picky eaters get their produce fix.

If your child is getting the majority of their veg from spuds but is not so fond of other veggies, disguise them inside their current go-to. Cauliflower in general is very easily masked. Mash cauliflower in mashed potatoes to add volume and nutrition, Sassos says.

To veggie-fy your dinner side, trade half of the spuds in your mashed potatoes recipe for steamed, riced cauliflower. Once you add garlic, herbs or other flavor boosters and smash or mash, the color, texture and flavor will be practically identical to the full starch version.

For when fresh produce isnt within reach, a veggie-boosted bar like ZENB can be a great optionespecially if your mini me enjoys other snack bars.

With flavors ranging from corn and carrot to beet and bell pepper, your kids will enjoy sampling them all and selecting their faves. It can be our little secret that veggies are the first item on each ingredient listmeaning theyre the most-used ingredient in the recipeso theyre scoring a solid dose of fiber, and a bit of potassium and iron.

ZENB sticks are an easy lunch box addition thats plant-based and a good source of fiber. Plus, theyre free from artificial flavors or colors, so it makes a great swap for the usual lunch box staples, Sassos says.

Sassos snagged this sneaky veggie trick from her own mom: She would always grate carrots and zucchini really finely and add them into turkey or beef mixture for meatballs, burgers, or meat loaf. They add a nice moistness and fold right into the meat, she says.

Grate or shred cup of any summer squash or carrots to incorporate into each pound of ground meator plant-based meat substitutefor juicy, vitamin-boosted results. (Psst! This grated veggie trick can also work well in baked goods like cakes or quick breads. Bonus: It keeps them uber-moist!)

Blend Images - JGI/Jamie GrillGetty Images

Produce-pack pasta night by swapping half of the beef in any bolognese or meat sauce with finely-chopped sauted mushrooms. Or for mac and cheese, steam, pure, and stir in a cup or so of butternut squash (canned pumpkin also works wonderfully for a shortcut) right in the mix with the cheese sauce. Craving Alfredo? Add in cup of steamed and mashed cauliflower into the creamy mixture. Any of the above work well because they match the color and texture of the standard noodle topping, while effortlessly boosting the nutrition.

If your child loves pasta, sneak in some vegetables with the real pasta so they can enjoy both, Sassos says. Mix half spiralized noodles and half regular noodles, and for really picky eaters, you can even peel the zucchini so they look almost identical to spaghetti.

Riced cauliflower, cauliflower florets, spinach, and baby kale (which is less bitter than regular kale) all practically disappear taste-wise when you add them to smoothies.

The spinach and baby kale may turn the color green, but you wont taste it, Sassos says.

Find several veggie-boosted smoothie recipes here, or simply add 1 cup of greens or cup of cauliflower rice or florets to your favorite mix.

Since fries are often among a kids favorite foods, cooking potatoes and other veggies in an air-fryer is a nice way to tip-toe out of hidden territory to, Hey, how about that?! You actually like butternut squash in fry form! The high heat of the mini convection oven crisps them up in a similar way to deep-fryingminus most of the added fat.

Nearly any veggie comes out great, even something as simple as Brussels sprouts cut in half with oil, salt and pepper. This completely changes the texture, taste and presentation, Sassos says.

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7 Sneaky Ways to Get Your Kids to Eat Their Veggies - GoodHousekeeping.com

Navy sailor in Naples drops 94 pounds to stay in the service

Petty Officer 2nd Class Andrew OBrien returned from leave last summer weighing in at 310 pounds and needing to shed a lot of weight to stay in the Navy. Then the pandemic hit.

Despite coronavirus-related disruptions to gym access and fitness programs, OBrien lost more than 90 pounds in 12 months with help from dietitians at Naval Support Activity Naples, the service said in a statement.

I was tired of being the size I was, OBrien said in the statement. I was tired of not being able to do the things I wanted to do.

While all the services have seen an increase in overweight personnel, a Pentagon report last year found 22% of sailors were obese in 2018, the highest rate for any of the services and above the Defense Department average of about 17%.

To fight growing waistlines, the Navy began increased access to dietitians in July 2018 by sending them into sailors workspaces on temporary duty assignments at a commanders request.

In the first half of this fiscal year, 56 commanders requested dietitian support and 1,300 sailors received nutritional information, said Lt. Cmdr. Pamela Gregory, a registered dietitian who had managed the Navy Nutrition Program when it launched.

The experts can provide guidance on eating for weight management, better athletic performance and disease prevention, as well as help galley staff improve the quality and nutrition of meals, Gregory said in a phone interview.

The pandemic forced cancellations of some requested visits, but service members can still get information online, such as healthy recipes, through the nutrition programs site and on navyfitness.org.

It didnt take much for OBrien to begin seeing rapid results, said Gregory, one of two dietitians who advised him during the process.

As an information systems technician in the final year of his tour in Naples, OBrien was far outside height and weight standards, meaning he could be prevented from advancement or reenlistment.

One of the first steps was to begin tracking what he ate there are a variety of smartphone apps to help do so and he then got help figuring out how much he could cut from his diet.

At once you realize how much youre eating and not really exercising, OBrien said.

He added daily workouts to his routine to help burn more calories, but Gregory said diet is a bigger part of weight loss. Many young sailors eat too many highly processed foods that may feel good for a hot minute, but dont provide what their bodies need, she said.

A prior enlisted corpsman whod tried a variety of diets herself before studying nutrition, Gregory encourages her clients to eat more nutrient-rich whole fruits and vegetables, and to be mindful of why theyre eating and when theyre satisfied.

After losing nearly 40 pounds in the first couple months, OBrien had started to slip back into old patterns by October, Gregory said, but she urged him to keep up his new healthier habits. When they met again in November, hed shed another 15 pounds.

When Italy became an epicenter for the pandemic in March, he wasnt able to go to the gym, so he focused on his eating plan.

By July, shortly before transferring to the Everett, Wash.-based USS Sampson, he was within standards and in some of the best shape of my life, he said.

If you work hard enough at something, there are rewards, he said. Right now my reward is to go back to the fleet and back home to the U.S.

garland.chad@stripes.comTwitter: @chadgarland

Navy registered dietitian Lt. Pamela Gregory teaches sailors aboard the destroyer USS John Finn about the Go for Green 2.0 program during her seven-day temporary duty assignment to educate sailors on performance nutrition, healthy eating habits, hydration and safe dietary supplement use, Nov. 11, 2018.BRENDA EZENWAOKPALA/U.S. NAVY

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Navy sailor in Naples drops 94 pounds to stay in the service - Stars and Stripes

Fallis finally here, and we're excited to indulge in seasonal comfort food as the weather gets cooler and our bodies crave the tastes of the autumn harvest. Instead of enjoying a simple BBQ on the beach or fruit salad, we are now looking forward to cooking anabundance of orange and golden vegetables, hearty soups, as well as sipping fresh apple cider andbaking pumpkin-flavored treats.

To make all these fall indulgenceshappen, first stock up on fresh vegetables and fruits from the farmer's market or farm stand, produce section, or green market, since these autumn crops are in prime season anddeliver a host of health benefits that will have your energy on high and your body's immunity humming along.The Beet compiled this list of thehealthiest fruits and vegetables to add to your list and eat right now, to make Autumn your best season yet. We highlighted the health benefits of each one, so you can feel even more motivated to put these foods in your basket. Then, check out The Beet's library of healthy fallrecipesto enjoy andcreate new memories that will make this season your absolute favorite.

Applesare known to lower your risk of heart disease, since they contain plenty of soluble fiber that helps lower blood cholesterol levels, according to a recentstudy. Apples are a good source of vitamins A, B1, B2, B6, C, and Folate, which helps boost your immune system. One apple has about 95 calories and contains 4 grams of dietary fiber makingit the perfect low-calorie on-the-go snack that will fill you up. Visit your local apple orchardbecause September and October are prime apple picking season.

But which apple is healthiest? According to theJournal of Agricultural and Food Chemistry, polyphenolic compounds found in apples (in Red Delicious apples) are extremely beneficial to human health but if you don't like the tougher skin, skip those sincemost of the benefit from flavonoids in the apple is in the skin. The Pinky Lady contains the most flavonoids, which improve bloodflow andboost your ability to createnitric oxide a molecule that relaxes and opens blood vessels for better heart health, circulation, performance, and anti-aging.

Winter squash differs from summer squash since it's harvested and eaten in the mature fruit stage when the seedsand skin are hard. These includebutternut, pumpkin,acorn, delicata, and Hubbard. Winter squash is high in vitamins A and C, promoting a healthy immune system,improving your vision, and can help clear up skin--reducing any signs ofacne.

Carotenoids are found in most squashes including acorn squash and butternut squash and may "protect against type 2 diabetes, lung cancer, mental decline, and vision disorders,"studies have found. The richer the color at the farmstand, the higher likelihood you are choosing a vegetable that's a great source of carotenoids.

Beets are extremely nutrient-dense and low in calories. One beet contains 44 calories, 2 grams of dietary fiber, 1.7 grams of protein, and is loaded with healthy vitamins and mineralssuch as vitamin C, folate, vitamin B6, magnesium, iron, and potassium. Some people say that beets are the "multivitamin" of vegetables. Studies show beets help reduce your blood pressure, lowering your risk of heart diseases and stroke.

Broccoliis often maligned for its strong odor while cooking, but in terms of health, the cruciferous vegetable has anoutstanding reputation for delivering big benefits. First, broccoli is packed with vitamins, minerals, and is high in fiber,helping you lose weight naturally. Different cooking methodsaffect the nutritional value, however, so it'sbest to enjoy this vegetable completely or nearly raw and seasoned with your favorite spices and herbs.

Cooking it too much (boiling or microwaving) can deplete it of sulforaphane, a natural gas that gets emitted when the stalk, head or leaves gets injured such as when a bug or human bites into itwhichacts as a powerful antioxidant when it enters the human body and helps fight toxins and the stress of oxidization (aka aging).Broccoli is full of antioxidants that support your digestive system, prevent stress, andboost eye health--according to a study. Learn more about this powerhouse veggie here.

Brussels sprouts are high in vitamin K, which is extremely important for strong and healthy bones, according tostudies. Just half a cup contains 137 percent of your recommended daily intake of vitamin K which is great for building bones (in conjunction with vitamin D) and healthy blood cells. These veggies are also high in fiber, promoting weight loss and gut-health. Brussels sprouts are high in antioxidants which help lower stress and reduce your risk of chronic diseases. One study supports that the consumption of cruciferous vegetables may result in a decreased cancer risk.

Cabbage contains 2 grams of dietary fiber and ishigh in vitamin K, which helps your blood clot in a healthy way (you need this if you get cut or bruised) and works with vitamin D to support strong bone health. The cruciferous vegetable contains a variety of different antioxidants that help reduce inflammation, according to a study. Another study suggests that "thepreviously observed health benefits ofcruciferous vegetable consumption may be partly associated with the anti-inflammatory effects of these vegetables." The autumn season is the perfect time to make cabbage wrapped tacos or flavorful cabbage soup, get creative!

Cauliflower is high in dietary fiber, promoting natural weight loss, and reducing a whole host of diseases including heart disease, cancer, chronic inflammation, type 2 diabetes, and more, and promoting immune function, according to a major study. In one cup of cauliflower, there are 3 grams of fiber,which is 10% of your daily needs. "Higher intakes of dietary fiber are linked to less cardiovascular disease," the study found, "and fiber plays a role in gut health" since it's a prebiotic food that promotes the growth of healthy probiotic bacteria in your intestines, which sets off a healthy chain reaction that does everything from lower your risk of heart disease to boost immunity and help overall mood.

"Higher intakes of fiber are linked to lower body weight as well as less risk of cancer, " the study found. Cauliflower is also high in vitamin K, which supports healthy bones. This tree-shaped vegetable is known for its anti-inflammatory effects as well since it contains high levels of vitamin C, which acts as an antioxidant.

First, cranberries are mostly water and fiber, making them the perfect food to snack on for weight loss. One cup of cranberries is made up of 87percent of water and contains 4.6 grams of fiber. Cranberries are also full of essential vitamins and minerals like vitamin C, vitamin E, vitamin K1, manganese, and copper. Cranberries are known to help prevent UTI's, since they're loaded withA-type proanthocyanidins, antibacterialflavonoids, according to onestudy. "The proanthocyanidins in cranberry, in particular... have been implicated as important inhibitors" of the main cause of UTI's, specifically a bacteria called "primarily P-fimbriatedE. coli," according to another study.

If you're looking to drop some pounds this season, add green beans to each meal. Just one cup of raw green beans has 31 calories, zero fat, 4 grams of dietary fiber, and only 3.6 grams of naturally occurring sugar (which is not the same as added sugar). They also contain no cholesterol. Green beans are high in vitamins K, E, and B6, and minerals such as calcium, iron, and zinc which is extremely important for bone health and immunity.

One single cup of raw kale contains 500 mcg of vitamin K (which is nearly 7 times your daily recommended amount) as well as plenty of vitamin A (twice your daily amount), vitamin C (more than yourdaily recommended amount). It also has manganese and vitamin B6. Kale is loaded with powerhouse antioxidants, including flavonoidsthathelp to lower blood pressure, work as anti-inflammatory, anti-viral, ant-depressant, and anti-canceragents, according to onestudy.

Kale is as powerful as medicine: Men who drank kale juice every day for 12 weeks increased their HDL-cholesterol or "good cholesterol" by 27percent and loweredLDL-cholesterol or "bad cholesterol" by 10percent, anotherstudy showed.

Kale also helps boost your immune system, since the green vegetable is high in vitamin C. Did you know that one cup of kale has more vitamin C than a whole orange? Kale isone of the best sources of vitamin C you can add to your plate.

One cup of parsnips contains 6.5 grams of fiber and 1.5 grams of natural plant-based protein. They're rich in antioxidants that help fight disease and rally the immune system against infection. Parsnipsalso contain polyacetylenes, compounds that may have appear to work against canceraccording to onestudy.Parsnips are also loaded with vitamin C and provide about 25 percent of your daily needs in just one serving. Add this hearty vegetable to your salads, soups, and side dishes with a little lemon and herbs.

Despite their sweet taste, pears arelow in calories and high in dietary fiber, making them a natural weight-loss-friendly fruit. One medium-sized pear contains 6 grams of fiber and 12percent of your dailyrecommended amount of vitamin C. Pears are also a good source of flavonoids that help to reduce inflammation and lower your risk of diseases, according to onestudy. Green-skinned pears contain two plant-compounds, lutein and zeaxanthin, which are help sharpen your vision, especially as you get older.

Peas are an easy vegetable to add to most dishes like veggie burgers, kinds of pasta, salads, tacos, and more. In just 1/2 cup of peas,you'll get4 grams of plant-based protein and dietary fiber., which helps fill you up and promotes weight loss. Peas have four times the amount of protein as carrots. So if you're looking to boost your plant-based protein game, peas are an easy add on. Buy them fresh or frozento eat all fall and winter for your healthiestresults.

Sweet potatoes get all the respect. But even regular potatoes are full of nutrients.Yes, they contain carbs cut since they also have high fiber and nutrients, potatoescan actually help you lose weight. In astudythatmeasured the satiety level of different foods, boiled potatoes ranked number one, which means they can fill you up and leave you satisfied longer. Some peopleswear by potatoes as a weight-loss food, so long as you leave off the oil, likeChef AJ who lost 100 poundseatinga plant-based diet rich in potatoes. In addition, potatoes are a good source of vitamins and minerals and contain almost zero fat. Potatoes are made up of 77percent water and have high levels of potassium, vitamin C, vitamin B6, and folate, which are essential nutrients that boost your immune system and your energy levels.

Most people think of pumpkin as a vegetable, but it's actually an autumn-crop fruit.One cooked pumpkin, about 245 grams, contains 245% of the reference daily intake of vitamin A,boosting your immune system, andhelping to perfect your vision. Pumpkins are weight-loss-friendly food since they're low in calories, high in fiber, and made up of about 94% water.When you carve your pumpkin into ajack o lantern, use the 'pumpkin meat' and create healthy plant-based recipes with this delicious and seasonal fruit.

Radishes are fall diet heroes for when you are staring at a table of pre-game snacks. Instead of the chips reach for these: One-half cup serving of radishes contains 12 calories and zero fat, making them the perfect crunchy snack to eatwhen you want something healthier and still satisfying. If you want to clean up you're diet and incorporate low-calorie snack foods, radishes are perfect.

One cup of raspberries contains 8 grams of fiber and 1.5 grams of plant-based protein but only 64 calories, making them a great addition to any dessert or smoothie recipe. They provide more than half ofyour recommended daily intake of vitamin C which helpsboost immunity and their deep pigment means they contain phytochemicals that are helpful to your overall health since these dark pigments offer antioxidants to fight the stress of oxidization on a cellular level (you'll see clearer skin, more energy). One study explains that raspberries can help reduce your risk of heart disease, diabetes, and obesity.

Health Benefits: One rutabaga contains 9 grams of dietary fiber and 4 grams of plant-based protein. They're also loaded with essential vitamins like Vitamin C (nearly twice your daily recommended amount in one serving), potassium (one third what you need in a day), magnesium, calcium, and vitamin E.Rutabagais so high in vitamin C that this infusion of C willnot only help boost your immune systembut also prevent the signs of premature aging on your skin, according to a study.

Swiss chard is a leafy green that's high in fiber and extremely low in calories, which is what makes it a perfect base for your salads or taco wrapssince it's one of the easiest ways to add density to a meal and feel full. The veggie is extremely high in vitamin K (delivering 7 times your daily recommended amount) which helps regulate your blood calcium levels to promote bone health. Swiss chard is also high in vitamins A, C, and E, and helps boost immunity, clear skin, and improve vision. Swiss chard is high in antioxidantssuch as kaempferol, which fights inflammation and may have anti-cancer effects, according to a study.

Turnips are full of healthy vitamins and minerals, such asvitamins K and C, promoting a healthy immune system and bone health. Turnips are also rich in glucosinolates, a bioactive plant compound high in antioxidantsthat appear to haveant-cancer effects, according to a study. Turnips are also used "as a traditional medicine for the treatment of headaches, chest complaints, rheumatisms, oedemas, gonorrhea, syphilis, and rabies," another studyreports.

Bananas are among the most popular fruit in the world, for all the right reasons. Theycontain essential vitamins and minerals like vitamin B6, extremely important for plant-based or veganeaters because while it's found in eggs and dairy (which plant-based peopledon't eat) it helps boost mood andeven fights depression. B6 helps create neurotransmitters that regulate emotions, including serotonin. A low level of vitamin B6 mightcontribute todepression onestudyfound since there was a correlation between low B6 levels anddepression.

Bananas are also famously high in potassium (422 grams per banana), which helps to regulate fluid balance, reduce blood pressure, and protect against heart diseases or stroke according to a study.

If you want to add more vegetables to your plate, The Beet created a 14-day easy recipe guide to help you eat one more vegetable a day for the next two weeks. Each day you'll get three easy and delicious plant-based recipes to help you "just add plants" to your diet to eat more fiber and antioxidants, boost your immune system, and have more energy. By filling up on fiber you're more likely to feel fuller longer and eat less overall, which will regulate blood sugar and may even help you lose weight as you get healthier every day. Click here to sign up.

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Your Guide to the 21 Healthiest Fall Fruits and Vegetables - The Beet

A team of doctors and researchers at UIHC are conducting a study that has the potential to reduce common side effects found within those with celiac disease, one of the first hospitals to do so.

David Elliott is currently investigating a trial drug that could help digestion for those with celiac disease, which causes an immune reaction to eating gluten.

Elliott, Director of the Division of Gastroenterology-Hepatology at the University of Iowa Hospitals and Clinics, said his team is studying larazotide a compound known to decrease intestinal permeability to see if will assist patients with celiac disease who are on a gluten-free diet.

Most people with celiac disease, when they go on a gluten-free diet feel wonderful, and dont have problems, but there are these small subset of individuals that still have some [gastrointestinal] complaints, even though theyre on a gluten free diet, Elliott said. Thats where this is targeted: for those people who have more difficulty with a loose tight junction This drug may help that.

Elliott, who is also a professor of internal medicine, said the team is actively recruiting participants for this study. One of the main requirements for participants is that they must have a positive serology and positive biopsy for celiac disease within the past six months to a year.

It is ideal if prospective participants experience ongoing symptoms associated with celiac disease, Elliott said, such as bloating, abdominal pain, abdominal cramps, and gas at least once a week.

Elliott said UIHC is one of the first hospitals to work directly with larazotide. While it has been studied in the past, this particular trial is in phase three of four, making it rather advanced.

RELATED: University of Iowa Hospitals and Clinics seeing sicker patients

Jessica Valestin, clinical research manager in Elliots division, said the research group is optimistic about the trials potential outcomes and how it will affect individuals with celiac disease.

Our group chose this study as we believe in helping others and moving science forward, Valestin. We were very excited at the chance to potentially be able to help patients suffering with celiac disease.

Elliott said the drug will be taken as a pill, and will help patients determine what is directly causing their symptoms and how they can reduce them.

If this pill helps, then its something we can give people, and if it removes their symptoms say, Oh no youre doing fine, youre gluten free the problem that youre having is because of this, Elliott said. Then they can decide if they want to stay on the medicine or whether they want to go off the medicine.

He said in previous trials, it was believed that participants could eat gluten while taking the drug, as it walls off gluten and allows them to return to a more common diet.

This previous trial was not successful because the symptoms of celiac disease returned. However, the team discovered patients discomfort associated with celiac disease was reduced while on a gluten-free diet while also taking larazotide, he said.

The discovery initiated the current trial to see whether the drug helps tighten the gut, decreasing the amount of gluten traveling between the intestinal cell wall, rather than through it. If so, Elliott said, it will aid in lessening the discomfort experienced with celiac disease.

RELATED: University of Iowa Hospitals and Clinics seeing sicker patients

UI senior Ethan Upchurch said he was diagnosed with celiac disease in 2016, and currently serves as the community outreach coordinator for the UI Celi-Yaks Club.

The Celi-Yaks aim to decrease the challenges of navigating the college food scene and promote advocacy and awareness of celiac disease and other forms of gluten sensitivity.

Upchurch said the goal of the current investigative trial corresponds with the clubs goals.

Our mission statement sort of lies in the same vein as the study does were just trying to approach [celiac disease] from a different angle, Upchurch said.

Upchurch has participated in past studies and is currently in the process of applying and being accepted for the current clinical trial conducted by Elliott.

I had completed one about a year ago, and to be honest, on top of the benefits of just promoting celiac research, the compensation is really great, Upchurch said.

Upchurch said he received $1,500 for participating in a former study regarding celiac disease. He said he feels more comfortable participating in the current trial as it involves routinely taking a pill, rather than using injections of a specific compound on a daily basis something he had to do in the previous trial he participated in.

It did seem a bit less invasive than the other one, he said. The initial study that I had done, that involved giving myself injections in my abdominal area, and that was just a bit much for me, it wasnt super painful or anything, it was just kind of annoying to have to stay regiment with that and consistently give myself shots in the abdomen every day.

Upchurch said this research gives him hope for the future of celiac disease and the symptoms associated with it.

Its refreshing to see that theres research thats being done out there, the senior said.

Valestin said their research group aims to positively impact patients and initiate the development of medication that will help those living with celiac disease.

Our group hopes to improve patients overall quality of life, especially those who live with a chronic illness, said Valestin. Clinical trials offer hope for better medications for the future.

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UIHC performing trial to reduce celiac disease symptoms - UI The Daily Iowan