All articles tagged with #fiber
Fiber is essential, but increasing intake too quickly can cause bloating, gas, abdominal pain, and even blockages. Aim for 25–38 grams daily (the typical target range), but only gradually raise intake by about 3–5 grams at a time, giving the body 1–2 weeks to adjust, stay hydrated, and diversify fiber sources to include both insoluble and soluble types.
A dietitian commits to eating a banana daily for a week to test practicality and health effects. She reports easier meal planning, steadier energy, fewer cravings, and improved digestion, highlighting bananas’ key nutrients—potassium, fiber, vitamin B6, antioxidants, and hydration. The piece also notes that moderation matters (one to two per day is generally safe) and offers easy ways to incorporate bananas (smoothies, toast, desserts, baking). It concludes that bananas are convenient, budget-friendly, and nutritious, but variety remains important for a balanced diet.
A dietitian eats oatmeal every morning for a week, fortifying bowls with nut butter and berries to boost satiety. She notes sustained energy, regular digestion, and only mild boredom by day five, ultimately affirming oatmeal’s health benefits—especially beta-glucan’s role in lowering LDL cholesterol, supporting heart and gut health, and aiding blood-sugar management—while acknowledging gluten concerns for sensitive individuals and the value of varying breakfasts to keep meals enjoyable.
A small randomized crossover trial in adults with overweight/obesity found that eating 45% of daily calories at a large breakfast and 20% at dinner led to weight loss over 28 days, with two plan variants—high-protein (less hungry) and high-fiber (slightly more weight loss and greater gut microbiome diversity). The high-fiber group lost about 4.87 kg and the high-protein group about 3.87 kg; both improved blood pressure and lipids. Limitations include a small, mostly male sample and short duration, so longer, larger studies are needed, with personalization and consideration of circadian factors.
Resistant starch is a beneficial, under‑the‑radar fibre that feeds gut microbes and helps lower cholesterol, manage blood sugar, and curb appetite. The Times explains how to boost it in everyday foods: cook and then cool starch‑heavy items like pasta, potatoes and rice; enjoy overnight oats; opt for underripe bananas; include pulses and chickpea pasta; and even freeze and reheat bread to raise resistant starch. Citing studies on cancer risk reduction, weight loss, and improved insulin sensitivity, the piece also advises aiming for about 30g of total fibre daily, gradually increasing intake to avoid bloating, and consulting a dietitian if IBS symptoms arise. It also covers safe rice cooling to prevent toxins.
A HuffPost wellness article explains how stool shape and consistency reflect gut health, highlighting that a healthy bowel movement is banana- or sausage-shaped (types 3–4 on the Bristol Stool Chart). It covers using the chart to gauge normalcy, advises a fiber-rich diet (fruits, vegetables, whole grains, seeds) with tips like chia seeds, and recommends light post-meal activity to aid digestion. The piece also emphasizes monitoring stool color and consistency for warning signs such as blood, which can signal colorectal cancer, especially in younger people, and urges consulting a doctor if concerning changes persist.
A nutrition expert says most Americans already meet daily protein requirements, and the surge in high-protein products is largely marketing-driven. Excess protein can be stored as fat and may pose risks for those with kidney issues. Favor lean animal and plant protein sources and prioritize fiber-rich foods like fruits, vegetables, and whole grains.
Two fiber-rich, heart-healthy snacks are highlighted: chia seed jam on whole-wheat toast and edamame. A sports dietitian explains these picks help lower LDL cholesterol, stabilize blood sugar, and reduce inflammation, illustrating how simple, fiber-focused foods can boost cardiovascular health and longevity.
The BBC notes that while the gut microbiome influences digestion, mood, and immunity, popular fixes like chia seed water, sea moss gel, olive oil shots, bone broth, and kombucha offer little proven benefit for healthy people. Evidence is thin and varies by product; the best practical approach is a diverse, plant-rich diet high in fiber and low in ultra-processed foods, with medical advice sought for persistent gut issues. Cautions include potential heavy metals/iodine in sea moss and saturated fat in bone broth.
A health journalist challenges herself to meet the recommended 25 grams of daily fiber for a week, detailing how she boosted fiber with chia-oatmeal breakfasts and fiber-rich foods like beans, nuts, fruits, and vegetables; she notes feeling fuller and experiencing smoother digestion, while experts explain fiber’s broad benefits and warn to increase intake gradually and stay hydrated.
Winter weight gain is partly biological—colder months often trigger more eating and less activity, and fats influence the body's seasonal signals. Saturated fat can make PER2 act as if it’s summer, promoting fat storage, while unsaturated fat may push the body toward winter fat burning. Add to that higher caloric intake in winter and reduced activity. Practical steps: get morning light to reset your body clock, eat regular meals with most calories earlier in the day, emphasize protein and fiber to curb hunger, consider vitamin D and targeted fibers like inulin or glucomannan, and stay active with daily walks or at‑home workouts for steady weight loss.
Dietitians say apples are a healthy daily choice due to their fiber and skin polyphenols, with a medium apple (~95 calories, 4.4 g fiber, 19 g sugar) supporting digestion, gut health, fullness for weight management, and cardiovascular health; the skin boosts nutrient density and polyphenols; although apples contain sugar and may raise blood glucose in people with impaired glucose tolerance, they have a relatively low glycemic impact compared with many other fruits; peeling may ease IBS symptoms for some; overall, apples are safe for daily consumption for most people when eaten as part of a balanced diet, ideally paired with protein or healthy fats.
Experts say higher-protein meals can increase fullness for about 3–4 hours and may modestly help with weight loss, but the effect is small and not guaranteed long-term. Protein is just one factor affecting appetite—the mood, genetics, and food environment matter too. For lasting fullness and health, prioritize protein from whole foods paired with fiber, aiming for about 20–30 g of protein and at least 8 g of fiber per meal, and include resistance training to preserve lean mass.
The article explains how the gut microbiome influences mood, sleep, energy, and overall health, and offers five practical steps to support it: eat fermented foods (yogurt, sauerkraut, kimchi, miso); consider a scientifically backed probiotic for specific issues; prioritize prebiotics (fiber types like inulin, FOS, and GOS); increase overall fiber intake through plant-based foods; and consider dairy like yogurt or kefir that can nourish beneficial bacteria, with sleep and exercise also playing a role. It also cautions to rule out other causes for symptoms and notes that microbiome science is still evolving.
Gen Z’s focus on gut health is driving a fiber craze, with retailers adding high-fiber products and major brands like PepsiCo framing fiber as the next big trend after protein. Data show strong consumer interest in fiber-forward foods and snacks, while grocers and private-labels expand fiber-rich offerings. Still, experts caution that real, fiber-rich produce remains the best source, and taste matters as brands balance health goals with palatability amid dietary guidelines emphasizing whole foods.