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Tag: fiber

  • 5 Surprising Facts About Gut Health A Gastro Wants You To Know

    5 Surprising Facts About Gut Health A Gastro Wants You To Know

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    The most important food for the gut microbiome is fiber from a variety of whole plant foods, including fruits, vegetables, whole grains, legumes, and nuts. Gut microbes digest fiber and produce beneficial metabolites like short-chain fatty acids, which nourish the gut barrier, improve immune function and help to prevent inflammation. 

    Unfortunately, at least 95% of Americans fail to meet the daily recommended dietary allowance (RDA) of fiber in the diet (38 grams for men and 25 grams for women). Meanwhile, optimizing gut health means going beyond RDAs. The more fiber you eat, the more you are able to cultivate beneficial, fiber-digesting gut bacteria and improve the overall diversity of species that make up the gut microbiome. A diverse gut microbiome is an important marker of gut health. 

    RELATED READ: 8 Fiber Benefits You Didn’t Know About 

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    Shilpa Ravella, M.D.

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  • Pop Quiz! What Does Your Poop Say About Your Health Status?

    Pop Quiz! What Does Your Poop Say About Your Health Status?

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    There are a number of reasons why you might be struggling to get things moving—including not drinking enough water, traveling, lack of physical activity, suboptimal stress management, and again, lack of dietary fiber.

    In addition to upping your fiber intake through diet and/or high-quality fiber supplementation, be sure that you’re hydrating properly and moving your body to promote regularity.* If you suspect that external stressors are the reason your poop is MIA, try out a mindfulness practice (like meditation, yoga, or deep breathing exercises). 

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    Morgan Chamberlain

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  • How Common Is Heart Disease In Women? Plus, Heart-Healthy Habits

    How Common Is Heart Disease In Women? Plus, Heart-Healthy Habits

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    When you think of body composition and the risk of heart disease, you’ll probably jump to body fat percentage as the main teller. However, a recent study in Nature aimed to shed some light on what influences heart health in women5: Surprisingly, body weight and body fat weren’t at the top of the list. In fact, muscle mass may play a more important role.

    The study analyzed 146 women between the ages of 16 and 58. Participants’ cardiorespiratory fitness was measured using an exercise test, and researchers also collected their body fat percentage, fat-free mass index (a measure of fat-free tissue—like bone, muscle, and fluid), and mean arterial pressure (i.e., blood pressure in the arteries).

    To sum up the results: Researchers found that the amount of fat-free mass (like muscle) you carry may play a bigger role in heart health than body fat or total body weight. They found that age plays a factor as well, which is important to call out, as women tend to lose muscle mass as they age.

    All of this to say, building muscle mass is an important step in optimizing heart health. If you prioritize protein intake and take part in muscle-building exercises like resistance training, you’ll be off to a great start. 

    If you want to know more about this study, check out our full explainer here, and feel free to follow Attia’s longevity-boosting workout plan.

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    Hannah Frye

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  • Adult Cases Of Inflammatory Bowel Disease Are Up 123% — This Can Help

    Adult Cases Of Inflammatory Bowel Disease Are Up 123% — This Can Help

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    Eat your fruits and veggies!

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    Morgan Chamberlain

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  • Real Customers Trust This Fiber Supplement For Healthy Poops

    Real Customers Trust This Fiber Supplement For Healthy Poops

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    If you need some help going number 2, increasing your fiber intake should be your number 1 priority. Adding fiber-rich foods (like whole grains, fruits, veggies, legumes, nuts, and seeds) to every meal is a great start, but getting the recommended daily intake of dietary fiber can still be a struggle. 

    That’s why these mindbodygreen customers added organic fiber potency+ to their daily routine for healthy, consistent bowel movements.* With soluble and insoluble plant fibers (via guar bean, kiwifruit, and a trio of mushrooms), this premium fiber powder is an effective way to promote healthy digestion, gut motility, stool form, and elimination.*

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    Morgan Chamberlain

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  • 3 Ways To Make Cauliflower Rice Taste Amazing + A Recipe

    3 Ways To Make Cauliflower Rice Taste Amazing + A Recipe

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    I tend to prefer frozen to fresh cauliflower rice, as fresh rice develops a sulfurous odor if you don’t use it within a few days. If you buy fresh, make sure you use it quickly, within the first day or two.

    The frozen cauliflower rice available in most supermarkets is usually flash-frozen to preserve freshness. The store-bought version also has uniformly sized pieces, which is helpful in getting the right texture in your final dish.

    You can also make your own at home using the larger holes of a box grater or the grater attachment in your food processor. But the key is to use it immediately or freeze it. It stays fresh in the freezer for up to 3 months. If you’re feeling adventurous, you can also mix it up by adding broccoli, carrots, or even beets! 

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    Vasudha Viswanath

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  • Getting More Fiber Can Reduce Heart Disease Risk By Up To 50%

    Getting More Fiber Can Reduce Heart Disease Risk By Up To 50%

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    More specifically, a significantly reduced risk of 9% was seen for both CVD and CHD per seven grams of daily fiber consumed. According to the National Academies, women need at least 25 grams of fiber per day while men need at least 38 grams.

    That means that simply by getting adequate amounts of fiber each day, women can lower their risk of CVD and CHD by 32% and men can lower their risk by 49%. 

    The problem is that 95% of Americans3 are failing to consume enough fiber each day. This serious nutrient gap could be playing a much larger role in the prevalence of cardiovascular disease in the U.S. than we realize. 

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    Morgan Chamberlain

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  • Why Eating For Stable Blood Sugar May Help Endometriosis Symptoms

    Why Eating For Stable Blood Sugar May Help Endometriosis Symptoms

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    Fast-forward a good 20 years, and we still don’t have a cure for endo, and we don’t have what I, or the World Health Organization4 for that matter, would consider effective treatments for the condition.

    But I’m not surprised. In 2022, the National Institutes of Health dedicated less than 0.1% of their research funding to the study of this chronic condition that affects 1 in 105 people assigned female at birth of reproductive age, significantly reduces quality of life6, and costs the United States an estimated $22 billion a year in lost productivity. (FYI, in rare cases, people assigned male at birth can have endo too.)

    Like many people with endo who’ve been left in the lurch regarding treatment and care, I had to do my own research. I discovered that dietary changes, although not a cure, may help alleviate endometriosis symptoms. Back in the early aughts, the prevailing wisdom regarding diet and endo was to go vegan.

    The simplified theory was that eating some animal products7, like red meat, could drive prostaglandin production. Prostaglandins, although crucial for the body, when overproduced can cause the uterus (and that endometrial-like tissue) to contract, leading to pain and cramping. Plus, prostaglandins are implicated8 in the pathophysiology of endo.

    As someone who went vegan way back in 2001, I can tell you that a vegan diet does not always equate to a healthy diet. Although I ate an abundance of fruits and veggies, I was also consuming lots of processed carbs, such as pasta, rice, cereal, bread, etc. So that vegan diet didn’t necessarily help me. In fact, it may have made it worse9.

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    Jennifer Chesak

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  • How To Overcome Junk Food Cravings In Just One Week, From A Functional MD

    How To Overcome Junk Food Cravings In Just One Week, From A Functional MD

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    Here’s a meal plan to get you started.

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    Amy Shah, M.D.

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  • 6 Sneaky Factors That Cause Constipation + What To Do About Them

    6 Sneaky Factors That Cause Constipation + What To Do About Them

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    Struggling with regularity is a pain in the…well, you know. And symptoms of constipation (e.g., incomplete sense of evacuation, fewer than three bowel movements a week, increased stool hardness, pain, and abdominal distention) are more common than you may think.

    According to the ​​American Gastroenterological Association, 16% of adults struggle with irregularity. Additionally. symptoms of constipation are more prevalent in certain demographics—such as women, young adults, and older adults. 

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    Morgan Chamberlain

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  • U.S. Adults Aren’t Even Meeting Daily Fiber Needs For A Toddler

    U.S. Adults Aren’t Even Meeting Daily Fiber Needs For A Toddler

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    Looking at the standard American diet, it’s clear that fiber is low on the list of priorities.

    After all, it’s near impossible to meet your daily fiber requirements when your meals are high in saturated fat, meat, and processed grains but low in fiber-rich foods like fruits, vegetables, whole grains, and legumes. 

    The American plate is shockingly void of plant foods, and thus, dietary fiber. As a result, a whopping 95% of American adults and children2 are failing to meet their daily fiber needs. Fiber is critical for whole-body health—it promotes healthy digestion, bowel movements, immune response, cardiovascular function, metabolic well-being, and more. Translation? Not getting enough is a big deal. 

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    Morgan Chamberlain

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  • I’m A Functional MD & These Are My Top 6 Foods For Weight Loss

    I’m A Functional MD & These Are My Top 6 Foods For Weight Loss

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    Intertwined with hunger and satiety hormones are neurotransmitters, including dopamine. Remember, dopamine stimulates the reward and pleasure centers in the brain, which can impact both mood and food intake. Dopamine is often called the motivator molecule because it is responsible for sending signals to your brain to drive behavior.

    While it is true that foods both high in sugar and fat (junk food) spike dopamine levels, there’s a rebound effect. Those same foods can bump up your appetite, lead to overeating, and possibly cause weight gain over the long haul.

    So are there foods that can boost dopamine, but without that rebound effect? Yes—protein!

    This fact first came to light in a 2014 issue of Nutrition Journal7, in which researchers compared the satiety effects from high-protein breakfasts (containing 35 grams of high-quality animal protein) versus normal-protein breakfasts (13 grams) or breakfast skipping in overweight and obese teenage girls. The high-protein breakfast worked best at curbing postmeal cravings and boosting dopamine levels.

    This study was the first to show that dopamine surges after you eat protein. As I noted above, protein contains amino acids, several of which are the building blocks of dopamine. Thus, eating more protein is a healthier way to increase dopamine production.

    So, what exactly should you eat if you want to raise your dopamine levels? Among the best choices are foods that are rich in tyrosine, the amino acid building block of dopamine. Think chicken, fish, and lean beef. For animal proteins, choose organic, grass-fed, hormone-free, and antibiotic-free, and, for fish, wild-caught as much as possible.

    Plant foods that give a big dopamine boost include nuts and seeds, especially raw almonds, pumpkin seeds, walnuts, and chia and hemp seeds.

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    Amy Shah, M.D.

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  • The Smoothie Recipe I Swear By To Stay Full For 5 Hours (Yes, Really!)

    The Smoothie Recipe I Swear By To Stay Full For 5 Hours (Yes, Really!)

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    This delicious smoothie tastes just like a Frosty.

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    Hannah Margaret Allen

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  • Tyson Foods stock slides premarket after earnings miss by a wide margin

    Tyson Foods stock slides premarket after earnings miss by a wide margin

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    Tyson Foods Inc. stock slid 5.5% in premarket trade Monday, after the meat processor and parent to brands including Jimmy Dean and Hillshire Farm missed consensus estimates for its fiscal first quarter by a wide margin.

    “We faced some challenges in the first quarter,” Chief Executive Donnie King said in a statement. “Market dynamics and some operational inefficiencies impacted our profitability. We expect to improve our performance through the back half of fiscal 2023 and into the future, as we strive to execute with excellence and work to become best in class in our industry.”

    Springdale, Arkansas-based Tyson posted net income of $316 million, or 88 cents a share, for the quarter to Dec. 31, down from $1.121 billion, or $3.07 a share, in the year-earlier period. Adjusted per-share earnings came to 85 cents, well below the $1.31 FactSet consensus.

    Sales rose to $13.260 billion from $12.933 billion, also below the $13.515 billion FactSet consensus.

    The company, the biggest U.S. meat supplier measured by sales, said beef prices fell by an average of 8.5% in the quarter, while chicken prices rose 7.1% and pork prices were up 1.4%. The company’s prepared foods division’s sales rose 7.6% and international and other food sales were up 4.9%.

    Beef sales rose 2.9% to $4.723 billion, while pork sales fell 7.4% to $1.529 billion. Sales of chicken rose 2.5% to $4.263 billion, while prepared foods sales rose 1.2% to $2.538 billion. International and other food sales were up 6.4% to $612 million.

    The U.S. Department of Agriculture is expecting domestic protein production — beef, pork, chicken and turkey — to be flat in fiscal 2023 versus year-earlier levels, said Tyson.

    Tyson said it is expecting fiscal 2023 sales of $55 billion to $57 billion, while FactSet expects $55.2 billion. Tyson expects capex of about $2.5 billion and net interest costs of about $330 million.

    The stock has fallen 27% in the last 12 months, while the S&P 500
    SPX,
    -1.04%
    has fallen 8%.

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  • Big Tech just added to a shrinking forecast, but maybe Bob Iger can brighten the mood

    Big Tech just added to a shrinking forecast, but maybe Bob Iger can brighten the mood

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    Wall Street’s expectations for 2023 have been diving as forecasts for the new year come in light, and the news could get worse once they factor in disappointing results from Big Tech. But at least Bob Iger is coming back for a sequel.

    Google, Facebook, Amazon and Apple all disappointed with holiday earnings this week. Their forecasts ranged from nonexistent to piecemeal to meh, and the fallout will only add to the biggest dive in Wall Street’s expectations through the beginning of a year since 2016.

    Analysts’ average forecast for 2023 earnings from the S&P 500 index
    SPX,
    -1.04%
    dropped by 2.5% in January, according to FactSet Senior Earnings Analyst John Butters, the worst in seven years. Those projections began heading lower last year, and the decline is only steepening — analysts are now projecting 3% earnings growth in 2023, and that is contingent on a big holiday rebound from the results being released this quarter.


    Uncredited

    The news was even worse for the first quarter, for which projections declined 3.3% in January as companies whiffed on their forecasts at a rapid pace: 86% of the 43 companies that have guided for first-quarter earnings have missed projections, Butters reported. Earnings are now expected to decline 4.2%, which would be the first year-over-year earnings decline since the third quarter of 2020, when the COVID-19 pandemic write-offs started to come in.

    Big Tech only added to the downward trajectory in recent days. Amazon.com Inc.
    AMZN,
    -8.43%
    missed on its holiday earnings as well as its forecast for the first quarter, and that company could determine if S&P 500 profits rise in 2023 all on its own. Amazon’s worst holiday earnings since 2014 could also contribute to the consumer discretionary sector’s first earnings decline since the beginning of the pandemic, with holiday sector earnings now expected to drop more than 5%.

    Google parent Alphabet Inc.
    GOOGL,
    -2.75%
    GOOG,
    -3.29%
    and Facebook parent Meta Platforms Inc.
    META,
    -1.19%
    also missed their respective earnings targets amid problems with the digital-advertising industry, leading to the communications-services sector having the worst earnings season in the S&P 500. Profit has declined 25.2% in that sector so far, the worst among the 11 S&P 500 sectors, but would be down just 6.5% without the effects of Meta and Alphabet, Butters reported.

    Apple Inc.
    AAPL,
    +2.44%
    also didn’t do projections any favors, reporting its biggest sales decrease since 2016 and an earnings miss Thursday afternoon. In a piecemeal forecast, executives projected a similar sales decline in the calendar first quarter, though unofficially.

    This week in earnings

    After the busiest week in earnings season wrapped up, don’t expect much of a breather — 95 S&P 500 companies are expected to report in the week ahead, the third consecutive week with at least 90 companies reporting. There will be plenty of intrigue among companies not in the S&P 500 too, including Robinhood Markets Inc.
    HOOD,
    -3.59%
    and Affirm Holdings Inc.
    AFRM,
    -14.14%
    reporting together on Wednesday afternoon.

    Only one Dow Jones Industrial Average
    DJIA,
    -0.38%
    stock will report, but that is the Wednesday call you will want to tune in for: Bob Iger’s return to the Walt Disney Co.
    DIS,
    -2.21%
    earnings show.

    The calls to put on your calendar
    The numbers to watch

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  • Eating This Type Of Food Can Seriously Derail Weight Loss Goals

    Eating This Type Of Food Can Seriously Derail Weight Loss Goals

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    This new study from researchers at the University of Kentucky analyzed existing nutritional data and tried to draw connections between dietary factors and overeating. They found that three factors were clearly linked to overeating: how quickly the meal was eaten, how energy dense the foods were (in other words, how many calories per gram), and how much of these hyper-palatable foods were eaten. 

    Unfortunately, hyper-palatable foods are everywhere, meaning they’re both hard to stop eating and hard to avoid eating in the first place. In fact, that Obesity study found that 62% of foods sold in the United States met the hyper-palatable qualifications. Breaking it down, most of the commonly sold hyper-palatable foods (70%!) were high in fat and salt, 25% were high in fat and sugar, and 16% were high in salt and carbohydrates. 

    Many people are unaware that so many foods meet the qualifications for being hyper-palatable and may be falling victim to the addictive properties of these foods without even knowing it. According to University of Kansas scientist and lead researcher Tera Fazzino, a big part of this study is simply increasing public awareness. “We hope to get the information about hyper-palatable foods out there for individuals to consider as they make dietary choices, and we hope that scientists continue to examine hyper-palatable characteristics as a potential factor influencing energy intake,” she said in a statement.

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    Gretchen Lidicker, M.S.

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  • 7 Fruits & Vegetables That You Should Never Peel

    7 Fruits & Vegetables That You Should Never Peel

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    It should come as no surprise that fiber is essential for your health1. The complex carbohydrate feeds your gut microbiome, supports digestion, helps regulate blood sugar, and assists with detoxification. Research shows that when we eat more fiber through whole foods or supplements, we lose weight more easily2—and we tend to consume fewer calories overall.

    Chances are, there’s a good amount of fiber sitting in your trash can or compost bin right about now. Up to 31% of a vegetable’s fiber sits in its skin, so we’d be better off leaving the peels on in many cases. The fiber in fruit peels can also help fruit sugars get metabolized more slowly, preventing spikes in blood sugar. 

    This is easier with some foods than others. Leaving the peels on your carrots, for instance, is probably not going to blow your mind. But other things, such as eating the skin on your kiwifruit (a food-as-medicine intervention that I recommend in my naturopathic practice every day to improve gut health) can definitely seem weird if you’re not used to it. 

    There are many peels that you can eat, but there are some that you cannot. The skin of an avocado, mango, and cantaloupe, for example, is inedible. Here’s a bit of guidance on the produce peels that are high in fiber and how to use them:

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    Katherine Maslen, N.D.

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  • Constipated? Increase Poops & Improve GI Comfort With This Fruit

    Constipated? Increase Poops & Improve GI Comfort With This Fruit

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    The study compared the benefits between consuming six grams of dietary fiber via two skinless kiwifruits and taking a 7.5-gram dose of psyllium (a supplement commonly used for constipation). 

    Participants included healthy controls and constipated individuals that had either functional constipation, IBS-C, or a combination of both. Each participant took one of the two interventions for four weeks, was given a four-week clear-out period, and then assigned the other intervention for four weeks. 

    Researchers found that consuming two green kiwifruits a day resulted in a clinically relevant increase of at least 1.5 complete spontaneous bowel movements for participants with constipation. When taking psyllium, only IBS-C participants saw a significant increase of 1.25 CSBM. 

    Gastrointestinal symptoms also improved significantly for all groups consuming kiwifruits. However, only IBS-C participants saw a significant improvement in GI symptoms when taking psyllium.

    Limitations of the research included participants’ self-reporting, adherence to the intervention, food consumed, and details of bowel movements. The study was also relatively small, involving a total of 184 people. 

    That said, the study builds on past research around kiwifruits’ benefits for constipation. A 2022 review from the Advances of Nutrition found that green kiwifruit, gold kiwifruit, and kiwifruit supplements all positively affect upper GI health1.

    A 2018 review from the European Journal of Nutrition2 credited kiwifruit’s gut health benefits to the water retention capabilities of their dietary fiber and the natural presence of the proteolytic enzyme actinidin, which contributes to easier protein digestion in the small intestine and stomach. 

    Researchers of the AJG publication acknowledged the work this study built upon: “Taken in conjunction with previous clinical trials of green kiwifruit and the emerging physiological data from functional studies, consumption of two green kiwifruits can be safely recommended as an effective treatment for constipation in those with functional GI disorders that will also provide improvements in symptoms of GI comfort.”

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    Sarah Fielding

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  • Study Finds Inadequate Fiber Could Be The Cause Of Your Migraines

    Study Finds Inadequate Fiber Could Be The Cause Of Your Migraines

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    For this study, researchers from China wanted to look at how dietary fiber impacted the prevalence and severity of migraines and headaches in participants. To do so, they analyzed existing data on fiber and headaches from the National Health and Nutrition Examination Survey.

    And based on their findings, it would appear fiber might play more of a role in headaches than we previously thought. Namely, the researchers saw that there was a significant association between the two, with more dietary fiber leading to a decrease in severe headaches and migraines.

    For every increase of 10 grams of fiber per day, there was an 11% decrease in the prevalence of headaches and migraines, the researchers observed.

    “To the best of our knowledge, no previous study has examined the relationship between dietary fiber and severe headache or migraine,” the study authors note in their research, adding, “Increasing the intake of fiber-rich foods might protect from severe headache or migraine.”

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    Sarah Regan

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  • 3 Things To Do Daily To Stay Regular, According To A Gut Health MD

    3 Things To Do Daily To Stay Regular, According To A Gut Health MD

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    How to get back on track.

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    Abby Moore

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