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RIT students David and Chloe Brassie experienced Greek culture this summer through an immersive program that focused on food as cultural heritage.

When David, a third-year exercise science major, heard about the study abroad program offered through RIT Global, he was determined to go and to take his sister with him. At the time, Chloe, now a fourth-year dietetics and nutrition BS/MS major and a former homebody, needed convincing, and David succeeded.

In June, the Brassies left for the six-week program at Perrotis College, where they would study the Mediterranean diet and Greek culture. They joined four other students from RITs College of Health Sciences and Technology, and peers from universities in Iowa, Texas, and Pennsylvania at the American farm school in Thessaloniki, Greece.

David Brassie visits a mussel farm.

The curriculum included food-related field trips, hikes through ruins on Mt. Olympus, and sailing on the Aegean Sea. They also learned traditional Greek dances and home-style cooking.

The Mediterranean diet class took a close look at the chemistry and interactions of the food that make it a healthy way of eating, David said. It covered what physically happens inside your body and why these foods are so good for you. We went in depth about olive oil and how Greeks use it in many different ways and how those fatty acids interact with your body systems.

They also learned about what the Mediterranean diet means in the 21st century.

The term, introduced in the 1960s, refers to traditional eating habits in the Mediterranean region that centered on fresh vegetables, seafood, nuts and legumes, and olive oil, and an active lifestyle.

The first thing that the Med diet teacher told us was, Youre all here to study the Mediterranean diet. It doesnt actually exist in Greece, David said. It is still prevalent in 2024, but to say that everyone in Greece eats the Med would not be true.

David was grateful for a trip to an inland village that had not seen a heavy influence of big corporations and contemporary lifestyle change, and he savored the experience. We traveled up a mountain to a secluded town on top of the mountain, and we ate food there and talked to the locals.

Chloe Brassie grills an eggplant during a cooking class.

The contrast between the Mediterranean diet from 50 years ago to today was prevalent in the Brassies classes and observations. They visited mussel farms to see traditional and new harvesting methods and compared different farmers markets.

The old market has a lot of fish on display, Chloe said. You can find almost any part of an animal, like liver or sheeps head. There is little waste.

The heart of the Mediterranean diet is about family and friends gathering together and lingering over simple food, Chloe said. Eating is a family activity that can take hours.

Eating and preparing traditional dishes cannot be rushed. For example, a popular cheese pie Chloe made in cooking class with phyllo dough and feta cheese required two hours to bake in an outdoor wood oven.

Chloe noted the tension between traditional and contemporary living. Its like here, she said. The younger generations are out and about, and its easier to grab food out. They do family style eating where you get a plate and order different things, and so that is a different concept from here.

The Brassies enjoyed the overall chill approach to life in Greece. They adopted the expression, halara, which means to relax or take it easy because there is always tomorrow, Chloe said. It resonated with them as a life lesson.

When we were saying goodbye to our professor, he made a comment that, I dont understand why you Americans are always so stressed out. There is always tomorrow, Chloe said.

Along with their new perspective, the Brassies gained confidence from traveling to Europe for the first time. Their time abroad has opened the door to new adventures.

Maybe I could do my whole graduate studies abroad, David said. I also really want to go back to Greece.

Chloe agreed with her brother. The trip kick-started a travel bug for them. You know its possible. Youve traveled. The airplanes, the airportsnow you know how all that works. Now, lets go and travel and explore and see whats out there.

David and Chloe Brassie have a special relationship to RIT. Their mother, the late Kristen Pierce Brassie,99 (hospitality and service management) is an RIT womens hockey legend. In 1999, Pierce Brassie won the prestigious Hockey Humanitarian Award. In 2000, RIT retired Pierce Brassies jerseythe first such occurrenceand in 2007, inducted her into the RIT Athletics Hall of Fame. David and Chloe have early memories of attending RIT hockey games with their mother. Her legacy inspires David and Chloe as they prepare for careers in the health field.

Continued here:
RIT siblings explore the Mediterranean diet in Greece - Rochester Institute of Technology

Vegan diets continue evolving at a breakneck pace. As of mid-2024, the landscape is ripe with innovations, from advanced meat substitutes to high-tech meal deliveries.

Plant-based options now go far beyond tofu and tempeh. Think lab-grown meats and AI-driven nutritional plans. Tech has finally caught up with our culinary cravings.

Sustainability remains a huge focus as well. Companies are increasingly pushing for eco-friendly packaging and carbon-neutral production methods, making it easier than ever to eat green while staying green. Ready-made vegan meals deliver convenience without sacrificing taste or ethics right to your door.

Lets massage our palates with more of these incredible trends shaking the vegan diet space.

Meat substitutes have advanced far beyond the traditional soy and gluten products. Now, were seeing lab-grown meats making headlines. These cultured proteins offer the texture and flavor of animal meat without any of the ethical dilemmas.

Theyre produced by cultivating animal cells in a controlled environment, creating a product thats nearly indistinguishable from conventional meat. The result? A sustainable alternative thats set to revolutionize our plates and reduce our environmental footprint significantly.

AI is changing how we approach nutrition, especially for vegans. By analyzing individual dietary needs and preferences, AI-driven apps can craft personalized meal plans.

For example, platforms like Nutrify use algorithms to recommend foods that meet your specific nutritional requirements. Another standout is ELO Health, which adjusts plans based on real-time health data.

These intelligent systems ensure you get balanced nutrients without guesswork.

Meal delivery services have transformed how we access vegan cuisine. Companies now offer gourmet, ready-made vegan foods tailored to your nutritional requirements, delivered right to your doorstep.

In 2024,the best ready-made meals for your veggie dietcome from tech-savvy providers like Factor75. They ensure every dish is both nutritious and delicious, catering to diverse tastes and dietary needs.

Beyond convenience, these services help busy folks stick to their vegan commitments without sacrificing flavor or variety. They make eating right simpler than ever before, freeing up time for everything else life throws at you.

Sustainability has become a cornerstone of vegan food production. Companies strive to reduce their environmental impact through innovative practices.

Key efforts include:

These initiatives not only help the planet but also make it easier for consumers to choose environmentally responsible options, enhancing the overall appeal of a vegan lifestyle.

Plant-based cuisine is getting a major upgrade with exotic ingredients from around the globe. Traditional staples like tofu and lentils are now sharing the spotlight with lesser-known gems.

Think jackfruit, which mimics pulled porks texture perfectly, or moringa leaves packed with nutrients. These unique options offer exciting flavors and textures that keep meals interesting.

For thosemaking the switch to a vegan or plant-based diet, incorporating these diverse ingredients can transform ordinary dishes into culinary adventures. Its never been more enjoyable or easier to explore new tastes while sticking to your dietary goals.

Dairy alternatives are advancing rapidly, with cultivated products leading the charge. Think lab-grown milk and cheese that mirror their dairy counterparts in taste and texture.

These innovations offer a sustainable option without compromising on flavor or ethical standards. For vegans and lactose-intolerant individuals alike, these alternatives provide familiar tastes while aligning with dietary choices and environmental concerns.

In 2018, a Gallup Poll revealed approximately3% of adults in the United States identified as vegan. This number will most likely be higher by the end of 2024.

Why the surge? Health benefits play a big role. Many find plant-based diets help with weight management and in reducing the risks of chronic diseases.

Environmental concerns also drive this shift. People are more aware than ever of their carbon footprints and choose veganism to support sustainability efforts.

Lastly, ethical considerations around animal welfare continue motivating individuals to embrace compassionate eating habits, making vegan lifestyles more popular each year.

As veganism evolves, expect even more groundbreaking innovations. From lab-grown meats to AI-driven nutrition, the future looks bright for plant-based diets. Staying informed about these trends ensures youll always be ahead of the curve, enjoying delicious and sustainable choices that benefit both you and the planet.

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Whats Trending in Vegan Diets in 2024 - Eye On Annapolis

Its no secret that

Consuming more fiber in your diet has many health benefits, says dietitian Deborah Cohen, RDN, an associate professor in the Department of Clinical and Preventive Nutrition Science at Rutgers University. Because fiber is typically found in plant-based foods, consuming more of those tends to be good for your overall health, she says. Fiber also helps your intestinal tract function optimally and plays an important role in preventing metabolic diseases, according to a 2022 study in Nutrients.

So, what does a high-fiber diet involve and can it really help your gut health? Ahead, dietitians break down what fiber is, how much you need, and simple ways to work more into your diet.

Meet the experts: Vanessa Rissetto, RD, is a dietitian and the CEO and co-founder of Culina Health. Deborah Cohen, DCN, RDN, is an associate professor in the Department of Clinical and Preventive Nutrition Science at Rutgers University. Nutritionist Karen Ansel, RDN, is author of Healthy in a Hurry.

Fiber is a nutrient that comes from the food you eat and is an essential part of a healthy diet, according to the National Institutes of Health (NIH). The current recommendation for daily fiber intake is 14 grams for every 1,000 calories per dayabout 25 grams for women and 38 grams for men, according to the Academy of Nutrition and Dietetics. That said, most adults need about 25 to 30 grams of fiber per day, according to a 2022 review in the National Library of Medicine. Trouble is, most of us only consume about 10 to 15 grams a day, so almost all of us could use more, says dietitian Karen Ansel, RDN, author of Healthy in a Hurry.

Here are the different types of fiber to have on your radar:

This type is typically found in plants, says dietitian Vanessa Rissetto, RD, co-founder and CEO of Culina Health. Its resistant to digestion in the human small intestine, she says, meaning that it cant be broken down and therefore passes through your body undigested. Dietary fiber can help keep your hunger and blood sugar in check, per Harvard Health.

Also known as "functional fiber," this type is added to foods during the manufacturing process, Cohen says. Types of added fiber include beta-glucan soluble fiber, psyllium husk, cellulose, guar gum, pectin, locust bean gum, and hydroxyethylcellulose, she says. These fibers are either found naturally in foods or made synthetically in a lab and added to foods to increase the fiber content of a food. Added fiber may help with lowering cholesterol and keeping you regular, Ansel says.

Soluble fiber interacts with water to create a gel-like substance, Cohen says. It is found in oats, peas, beans, apples, citrus fruits, barley, nuts, and many vegetables, per Mount Sinai. Its also known for its role in lowering cholesterol in the blood, per Cohen.

This form of fiber doesnt dissolve in water and is found in wheat products (especially wheat bran), quinoa, brown rice, legumes, and leafy greens, per Harvard Health. Insoluble fiber works like a broom, moving food through your gut so its great for keeping you regular and preventing constipation, Ansel says.

Here are a few potential perks of going on a high-fiber diet, according to experts.

Foods high in soluble fiber, in particular, may cause at least moderate (0.20-0.40 mmol/L) reductions in LDL cholesterol (the bad kind), per a 2021 review in Nutrition, Metabolism and Cardiovascular Diseases. This gel blocks cholesterol absorption and whisks it out of the body, making it a powerful tool for anyone trying to lower their cholesterol, Ansel says. Soluble fiber is so effective that consuming five to 10 grams a day has been shown to lower LDL cholesterol by five to 11 points, she says.

Loading up on fiber helps keep you regular (as in, pooping frequently), Cohen says. Keeping things moving also lowers your risk of constipation and diverticulosis, a condition where small pouches form in the lining of the intestine, she says. Fiber-rich diets may help improve your gut microbiome, per a 2022 review in Trends in Food Science and Technology.

Getting more fiber in your diet has been associated with a lowered risk of dying from heart disease and cancer, among other serious health conditions, per a study on dietary fiber in The Lancet. High fiber intake is associated with a lower risk of type 2 diabetes, research shows, and it has even been linked to a lower risk of being diagnosed with breast cancer, per a 2020 study.

Fiber promotes satiety and helps us feel full, Cohen says. This is because fiber helps stimulate signals from the gastrointestinal tract to parts of the brain involved in appetite regulation, according to a 2024 review in Critical Reviews in Food Science and Nutrition.

In addition to staying fuller for longer, if youre trying to lose weight, increasing your fiber intake may be beneficial. In a recent 16-week study of 4,477 participants in the U.S., 62.5 percent of people who participated in a plant-based, fiber-rich eating program reported weight loss (about 7.2 pounds on average).

Adultstypically those who are vegans or following a raw food dietcould run into problems with too much fiber or if they increase their fiber intake too quickly, Cohen says. Having more than 40 grams a day is usually too much for people, leading to uncomfortable symptoms like bloating, gas, feeling really full, cramps, diarrhea, constipation, and nausea, she says.

This also means that having a high-fiber diet may not be ideal for people with certain bowel diseases. In fact, a low-fiber diet may be recommended for people with inflammatory bowel disease (IBS) during a flare, per Mount Sinai. If youre upping your fiber intake, be sure to drink plenty of water to avoid constipation.

Additionally, having too much fiber may also cause nutrient deficiencies of calcium, iron, and zinc, Cohen says. Fiber binds to these nutrients and prevents their absorption, she says. If you suspect you may have a nutrient deficiency, consult your healthcare provider about lab tests and the best next steps.

If youd like to increase your fiber intake, start with small servings of fiber-rich foods to give your digestive system time to adjust, Ansel says. This may mean sprinkling a few tablespoons of canned black beans on top of tacos before amping up to having a mixture of half beef and half beans. Once that feels comfortable, skip the beef and try a taco made entirely with beans, Ansel says.

It's a good idea to drink plenty of water when youre having lots of fiber, since fiber binds to water, she says. Otherwise, you run the risk of getting constipated or bloated.

Fiber supplements can be one way to increase your intake of the nutrient, but Cohen doesnt recommend going this route if you can help it. Taking a fiber supplement does not make up for a diet that is low in fruits, veggies, and whole grains, or high in ultra processed food, Cohen says. Most published research on the health benefits of fiber were conducted in populations who consume foods high in fiber, and not just supplements with fiber.

The bottom line: If youre looking to increase your fiber intake, start slow. Listen to your body, and gradually increase things up from there.

This can work to relieve both constipation by increasing stool bulk and diarrhea by helping to absorb water and slow down stool passage in the colon, dietitian May Zhu, RD, the founder of Nutrition Happens, previously told WH. It's also versatile and can be added to beverages or soft foods.

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This capsule is designed to help you maintain healthy blood sugar levels, lower cholesterol, promote digestion and gut health, and support regular bowel movements. Another perk? Metamucil is a top-recommended brand, according to our experts, so you can trust the quality and purity of your supps.

These are orange sorbet-flavored and get their fiber from chicory root providing three grams of fiber per two gummies, Amy Gorin, RDN, an inclusive plant-based dietitian previously told WH. Taking them will keep you regular and support good gut bacteria.

This plant-based, water-soluble fiber helps you deal with constipation and aids digestion overall. It's sugar-free, mixes easily with your favorite bev, and it's rich in antioxidants.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Mens Health, Womens Health, Self, Glamour, and more. She has a masters degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

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This Is The #1 Diet That Nutritionists Recommend For Gut Health - Women's Health

Listen to this full episode of The New Abnormal on Apple Podcasts, Spotify, Amazon and Stitcher.

Sen. Bob Menendez (D-NJ) may be resigning from his post on Capitol Hill later this summer after being convicted on federal bribery chargesbut his real crime, according to The New Abnormal, may just be how often he ate at one particular restaurant in Washington: Mortons Steakhouse.

His lawyers at one point mentioned that there was nothing remarkable about him having gone to the Mortons Steakhouse on Capitol Hill, with some people that were bribing him, because he ate there 250 times per year, guest host David Roth said on this weeks episode.

How is he alive? How did this man eat a steak at a steakhouse, presumably with, like, scalloped potatoes and creamed spinach and bacon wrapped scallops or whatever, two times a day. Hes 70 years old! Roth added, conceding that he had a grudging respect, not necessarily for the man, but for the work that his GI tract does every day.

Subscribe to The New Abnormal on Apple Podcasts, Spotify, Google Podcasts, Stitcher, Amazon Music, or Overcast.

Then, a conversation with New Republic staff writer Alex Shepherd about Kamala Harris chances and his recent piece: Donald Trump Is Now the Weaker Candidate.

Donald Trump has one of the highest floors of any political candidate that we've ever seen but the other way of looking at it is hes got a really, really low ceiling, Shepherd said.

Plus! Judd Legum, the founder and author of the newsletter Popular Information, joins the program to discuss the brazenand often falseRepublican attacks on Kamala Harris.

Listen to this full episode of The New Abnormal on Apple Podcasts, Spotify, Amazon and Stitcher.

The rest is here:
Bob Menendez Diet Might Be Worse Than His Crimes - The Daily Beast

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We sit down with Roxanne Becker, a lifestyle medicine physician, to discuss the urgent implications of the first human case of H5N1 avian influenza contracted from a dairy cow. We explore how zoonotic diseases like H5N1 and COVID-19 can rapidly mutate and lead to pandemics, the role of intensive farming practices in the spread of these diseases, and the importance of shifting to a whole-food, plant-based diet. Roxanne sheds light on the public health recommendations to prevent zoonotic diseases, the impact of antibiotic use in animal agriculture, and how our dietary choices can reduce the risk of future pandemics.

Roxanne Beckeris a lifestyle medicine physician.

She discusses the KevinMD article, Eating our way to the next pandemic.

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From farm to pandemic: the urgent need for dietary changes [PODCAST] - Kevin MD

Scientists have identified the Western diet as a major contributor to the rise in colon cancer cases. Furthermore, an extensive review of 176 past studies has confirmed a significant correlation between diet and colon cancer.

This comprehensive review is hailed as a significant milestone, providing tangible data on the connection between diet, the gut microbiome, and overall health.

Scientists have identified the Western diet as a prime culprit in the rise of colon cancer cases. Rich in sugar, saturated fat, and processed foods, this diet poses the highest risk for developing colon cancer.

Simultaneously, the Western diet leads to decreased gut bacteria diversity, particularly promoting the proliferation of Bacteroides species, which are linked to obesity. Notoriously low in fiber, fruits, and vegetables, this diet also causes difficulty in breaking down fiber.

Moreover, the Western diet results in a deficit of bacteria species that produce short-chain fatty acids, which are essential for reducing gut inflammation. Chronic inflammation can lead to devastating mutations in cells, increasing their likelihood of becoming cancerous.

Additionally, ultra-processed foods like pizza, chips, and donuts trigger high inflammation levels, further escalating health risks.

By contrast, the green Mediterranean diet, abundant in fruits, vegetables, olive oil, green tea, and protein-rich aquatic plants like Mankai, showed the best health outcomes among all diets studied.

This diet not only provided a wide range of essential nutrients but also encouraged a surge in health-promoting bacteria, significantly reducing the presence of bacteria associated with cellular damage and disease.

By fostering a healthier gut microbiome, the green Mediterranean diet emerged as a powerful ally in preventing colon cancer and promoting overall health.

High-fiber diets, encouraged for weight loss and addressing chronic constipation, also demonstrated a protective effect against colon cancer, type-2 diabetes, and inflammation.

By altering the gut microbiome, the high fiber intake led to a significant surge in Lactobacillus and Bifidobacterium bacteria producers of beneficial compounds like short-chain fatty acids.

The benefits of a plant-based diet were also spotlighted in the research. This type of diet significantly lowered the risk of colon cancer, as polyphenols found in plants prompted the growth of beneficial bacteria.

Notably, this diet increased the presence of a group of bacteria named Akkermansia, which is known for fighting various bacterial diseases and enhancing overall gut health.

By promoting a healthier gut microbiome, a plant-based diet serves as a powerful ally in the fight against colon cancer and other related health issues.

However, scientists have raised concerns over high-protein diets rich in red meat. Hydrogen sulfide is released from meat breakdown, which causes damaging mutations to nearby cells.

Additionally, the researchers suggest that ketogenic diets need further investigation due to their potential to cause drastic drops in beneficial bacteria populations.

Study lead author Dr. Catherine Stanton, who works for the public-private Irish state organization Teagasc, highlighted the critical role of diet in maintaining gut microbiome balance and its metabolic functions.

Our review highlights the profound impact of different diets on the gut microbiome, said Dr. Stanton. This understanding is crucial for developing dietary recommendations that promote health and prevent disease.

The urgency for this research comes in the wake of an alarming rise in colon cancer cases among under-50s. An estimated 17,000 younger people are developing this disease annually. The rate among those in their late 20s and early 30s has escalated by around 70 percent.

Simultaneously, other cancers are also surging among younger individuals, including bile duct, breast, and appendix cancers.

While the exact cause remains elusive, obesity rates and processed food consumption are being scrutinized. In parallel, a study cited an additive found in energy drinks like Red Bull as a potential cancer cell growth fuel.

Efforts are underway to comprehend these developments, with a $25 million investigation launched to study the cause of the rise in cancer among young adults. The studys findings could influence changes in colon cancer screening guidelines, with calls to reduce the current age limit of 45 for screening.

As we gain deeper insights into the diet-cancer nexus, these findings underline the importance of dietary choices. A shift towards health-promoting diets may be a crucial step in combating the rise of colon cancer among younger populations.

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HILLSBOROUGH COUNTY, Fla. Moffitt Cancer Center is teaming up with a local cafe to provide healthy meals for patients going through chemotherapy. It's a pilot program focusing on how the Mediterranean diet impacts head, neck and lung cancer patients.

Doctors are tracking how this diet impacts symptom burden during and after treatment.

LS Organics provides patients with three meals a day. James Long is one of the participants.

I went into urgent care about two months ago with a pain in my left side," he said. "When I was in there, I got a C.T., and they found it was lung cancer.

One trip to urgent care came with a major change for Long. After the cancer diagnosis, he started his chemotherapy journey at Moffitt. Long was happily surprised to be part of the Mediterranean diet feeding study.

"I get a variety of Mediterranean foods," Long said. "They are really good, actually!

Stasia Chaise, owner of LS Organics, explained this diet helps with inflammation and overall health.

A Mediterranean diet is full of whole foods, fresh fruits, fresh veggies and whole grains, Chaise said.

Each meal is individually tailored to each patient.

Because chemoradiation is so close to areas that are close to vital eating functions like swallowing and chewing, it's very challenging for this population to consume food, Dr. Crowder said.

Ls Organics cooks soft, easy-to-chew foods for the patients, including purees, mashed foods and smoothies. Long said this alone has been a big help.

It does make me feel better. I do enjoy the smoothies I have been getting with the radiation in the esophagus, Long said.

Dr. Crowder said they are tracking the symptoms and will study how they impact patients' chemotherapy symptoms and recovery in the long run.

Our hypothesis is consuming a Mediterranean diet that is really high in anti-inflammatory properties and antioxidants may be associated with lower-impact symptom burden, Dr. Crowder said.

"These laws must be changed, things must be changed," Florida father Brandon Marteliz is fighting for daughter after a judge says his consent was not needed for adoption.

Dad fights for daughter after judge says his consent was not needed for adoption

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Moffitt Cancer Center and local cafe team up to study how Mediterranean diet impacts chemotherapy patients - ABC Action News Tampa Bay

Hey, are you super-psyched to talk about fiber? Maybe not, but here's something that might ignite your enthusiasm: If your health is a high priority, fiber is one of the most important nutrition topics to address. "Fiber helps so many aspects of health, from gut health to cholesterol," says Amy Gorin, MS, RDN, a plant-based registered dietitian. "In addition to helping keep your body functioning optimally, eating fiber also helps keep you fuller for longer, which can be beneficial for weight management."

If you're like most Americans, you're not getting nearly enough. According to the 20202025 U.S. Dietary Guidelines for Americans:

While most people believe they get a sufficient amount of fiber, more than 90% of women and 97% of men fall short of these recommendations, largely due to the overconsumption of processed foods and drinks, which have been stripped of their fiber (and much of their nutrient value).

The solution? More produce, legumes, and whole grains. And an easy, undeniably delicious place to start is with fruit. Nature's candy isn't just filled with disease-busting antioxidants, minerals, and other essential nutrients, but it's also an excellent natural source of dietary fiber. Not all fruits are equivalent in terms of their fiber content, so why not get the most bang for your buck? These are the highest-fiber fruits around, including berries, tropical fruits, pomegranate seeds, avocados, and many more.

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Fiber per 1 cup: 24.5 grams

Fiber per standard portion size (1/4 cup): 6.1 grams

Tropical fruits are not only a fun way to mix up your daily fruit and veggie intake, but they're also excellent sources of fiber. For fiber content, passionfruit wins by a landslide, clocking in at 24.5 grams of fiber per cup. Even though a serving of passion fruit is typically about a quarter cup, that much will still get you more than 6 grams of fiberpretty impressive. This fruit is an irresistible cocktail ingredient, yes, but you can also enjoy it as is or in tropical-inspired salsas, sauces, or smoothies, or on top of a yogurt parfait.

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Fiber per 1 cup: 12.4 grams

Fiber per standard portion size (1/4 cup): 3.1 grams

Dried plums, aka prunes, are chock-full of fiber, with around 4 grams per three pieces, or a little under 12 grams per cup. But it's not just the fiber that makes prunes and prune juice a commonly prescribed food to eat for constipation. "Prunes are a natural source of sorbitol, which aids in stimulating digestion by helping to move water into the large intestine," Gorin explains.

The combination of fiber and sorbitol makes these sweet and chewy treats an excellent snack when you need to get things moving. One of the best ways to eat prunes is to heat them on the stove with a little water, honey, cinnamon, and lemon juice, then allow them to plump up. After simmering for a few minutes, let cool and serve over yogurt or oatmeal. Prunes also make a delicious addition to chicken or pork dishes.

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Fiber per 1 cup: 8.9 grams (also standard portion size)

You can enjoy this colorful, fiber-rich tropical fruit by simply biting right into it (the seeds and skin are edible and packed with nutrients), adding it to this Tropical Fruit Salad, or blending it into juices, jams, and purees. With almost 9 grams of fiber in a cup, guava is a smart option for freshening up your shopping list.

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Fiber per standard portion size (1 fruit): 6 grams

This enigma of the produce aisle, persimmons look kind of like yellow tomatoes, kind of like plump bell peppers, and kind of like mini pumpkinsso what are they? These yellow-orange or red-orange fruits are in season in the fall to early winter and can be either sweet and firm or more bitter, depending on the type and ripeness. Eating one whole persimmon will give you a whopping 6 grams of fiber. Try them in salads, desserts, or savory glazes (like the one that coats these Glazed Brussels Sprouts on Olive Oil-Fried Bread).

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Fiber per 1 cup (sliced): 3.9 grams

Fiber per standard portion size (1 medium banana): 3.2 grams

Bananas are a healthy complex carbohydrate and a top-tier source of fiber. Their ample soluble fiber in particular supports healthy cholesterol levels and, by extension, your heart, binding to and helping flush out bad cholesterol before it settles in the body. And all this tasty nutritiousness is naturally prepackaged into the ideal portable breakfast/snack.

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Fiber per 1 cup (cubed): 5 grams

Fiber per standard portion size (1 medium pear): 5.5 grams

Weve been comparing the fiber content of these fruits by one-cup helpings to keep things consistent. So while a cup of cubed pear will deliver an impressive 5 grams of fiber, enjoying a whole pear (with the skin), which is more than a cup of fruit, provides even more fiber: more than 5 grams in a medium pear and more than 7 grams in a large pear. If you're a fan of Asian pears, one medium fruit will get you to 6.5 grams.

Layer them on pancakes as a breakfast treat, wrap them in blue cheese and prosciutto for a mouth-watering appetizer, or try your hand at a sheet pan crumble or other sweet and savory recipes. Delish.

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Fiber per 1 cup: 4.3 grams

Fiber per standard portion size (1 medium orange): 3.7 grams

Oranges aren't just bursting with immunity-boosting vitamins and irresistible juice, they're packed with fiber, too. Depending on its size, one orange can deliver between 2 and 4.5 grams of fiber. (By the way, tangerines also pack a lot of fiber for their size: A medium tangerine has more than 1.5 grams.)

For the most nutrients, eat an orange in its raw, whole form (bitter pith and rind excluded). In this Every-Citrus Salad, juicy orange sections mingle with nutty, salty Manchego cheese and crunchy almonds.

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Fiber per 1 cup (cubed): 3.7 grams (also standard portion size)

True to its name, a starfruit (aka carambola) can be cut cross-wise into perfect five-point slices that make an out-of-this-world addition to your snack rotation. Tart, juicy, and crunchy (almost like a ripe grape), starfruit is full of flavor and, yes, fiber: A one-cup serving (skin included) gets you nearly 4 grams. So next time you shop, reach for the stars!

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Fiber per 1 cup: 3.6 grams (also standard portion size)

Blueberries are frequently touted as a superfood, and for good reason. Their anti-inflammatory and antioxidant properties support immune health, brain health, heart health, and more. Pop a handful next time you're bitten by the sweet tooth, or sprinkle them on granola, smoothie bowls, or yogurt; whirl them into this refreshing Blueberry Lemonade; or bake them into cakes, cobblers, crumbles, and more.

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Fiber per 1 cup: 3.23 grams (also standard portion size)

If you're looking for summery flavor bombs that are also bring plenty of fiber, antioxidants, and vitamins C, A, and K, don't sleep on cherrieswhich, by the way, might be the perfect bedtime snack: The tart varieties contain melatonin, the hormone that helps our bodies naturally regulate our sleep-wake cycles. Pop them like candy or put their culinary powers to work in savory mains, classic cocktails, or sweet treats.

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Fiber per 1 cup: 7 grams (also standard portion size)

Berry lovers and fiber fans, here's a change of pace: boysenberries, which aren't just an ice cream flavor but an actual fruitor rather, a blend of fruits, including blackberries, raspberries, loganberries, and dewberries. The boysenberry season is short but sweet (mid-June to early July), so snap them up if you happen to see them at your local farmer's market. No luck? Check your local supermarket or online for the frozen bagged variety. Pop them straight into your mouth, or use them to put a twist in your favorite berry recipes.

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20 Impressively High-Fiber FruitsPlus, Delicious Ways to Eat More of Them - Real Simple

I want to show that the potato is so healthy that you could live off them alone for an extended period of time without any negative impact on your health, Voigt wrote on his website.

Taylor had previously followed a strict high-protein diet. It made him feel tired, and it was not until he started eating more whole carbohydrates that he had more energy and felt stronger.

I noticed my muscles looked bigger and fuller and harder People dont believe they need carbs for bodybuilding but this is the most successful Ive ever been, he said.

Based in Scotland, Taylor now does online coaching, helping people lose weight, gain muscle and become competitive bodybuilders.

A 2022 study, published in the journal Diabetes Care, found that people who consumed the most vegetables, including boiled potatoes, were 21 per cent less likely to develop type 2 diabetes than those who consumed the least.

The type of carbohydrates we consume definitely matters, says Dr Soham Patel, a specialist in endocrinology, diabetes and metabolism based in Florida in the United States.

Take apples: Patel recommends choosing an apple over apple juice because the fruit has fibre, which helps slow its digestion, allowing the sugar in the apple to be released slowly and steadily. The juice has no fibre and does not need to be broken down. It may raise your blood sugar levels and contribute to weight gain.

Oats contain beta-glucan, a type of soluble fibre that can help stabilise blood sugar levels and reduce cholesterol absorption to support heart health. And quinoa contains flavonoids such as quercetin and kaempferol, which possess powerful antioxidant and anti-inflammatory properties.

The carbs to eat sparingly or avoid altogether are refined and processed ones that are high in fat think potato chips, cookies, cakes, pastries, some breakfast cereals, and breakfast foods like waffles and pancakes. These may cause weight gain and lead to obesity, risk factors for type 2 diabetes.

Just as important as the types of carbs you eat is what you add to them.

When preparing potatoes, pumpkin, brown rice and wholegrain pasta, for instance, avoid adding too much oil, butter, milk, cheese and cream, as these increase the saturated fat content. Use healthy fats, such as nuts or avocado, instead.

Insulin regulates blood sugar levels, facilitating the uptake of glucose into cells. With reduced insulin sensitivity, or insulin resistance, the body is less responsive to insulins effects. Blood sugar levels can then rise, triggering diabetes.

Voigt still eats potatoes up to three times a day and enjoys potato breakfast bowls diced potatoes pan-fried or air-fried with peppers, onions and broccoli, and topped with fried egg whites, jalapeos and tomatoes.

Since ending his potato diet more than 13 years ago, Voigt has put on 2.26kg and maintained a weight of 81kg to 83kg. He has no fixed exercise routine, but enjoys fun activities like skiing, surfing, whitewater rafting, kayaking, pickleball and long bike rides.

He has considered going on an extended potato-only diet again, but would put potato nutrition to the ultimate test in a crazy athletic challenge.

Id love to ride my bike across the United States, completing 100 miles (160km) a day powered by nothing but potatoes, he says.

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Benefits of a high-carb diet shown in bodybuilders win, execs weight loss - South China Morning Post

What Happens To Your Body On A High-Fiber Dietbymuratdeniz - Getty Images

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Its no secret that fiber supplements are making a major comeback these days. From gummies and capsules to psyllium husk to help your gut health, there are plenty of products on the market these days to aid digestion, ease constipation, and help you stay fuller for longer. When it comes to good nutrition, experts say you shouldnt sleep on a high-fiber dietbut before shopping for supps, it may help to stock up on fiber-rich foods first.

Consuming more fiber in your diet has many health benefits, says dietitian Deborah Cohen, RDN, an associate professor in the Department of Clinical and Preventive Nutrition Science at Rutgers University. Because fiber is typically found in plant-based foods, consuming more of those tends to be good for your overall health, she says. Fiber also helps your intestinal tract function optimally and plays an important role in preventing metabolic diseases, according to a 2022 study in Nutrients.

So, what does a high-fiber diet involve and can it really help your gut health? Ahead, dietitians break down what fiber is, how much you need, and simple ways to work more into your diet.

Meet the experts: Vanessa Rissetto, RD, is a dietitian and the CEO and co-founder of Culina Health. Deborah Cohen, DCN, RDN, is an associate professor in the Department of Clinical and Preventive Nutrition Science at Rutgers University. Nutritionist Karen Ansel, RDN, is author of Healthy in a Hurry.

Fiber is a nutrient that comes from the food you eat and is an essential part of a healthy diet, according to the National Institutes of Health (NIH). The current recommendation for daily fiber intake is 14 grams for every 1,000 calories per dayabout 25 grams for women and 38 grams for men, according to the Academy of Nutrition and Dietetics. That said, most adults need about 25 to 30 grams of fiber per day, according to a 2022 review in the National Library of Medicine. Trouble is, most of us only consume about 10 to 15 grams a day, so almost all of us could use more, says dietitian Karen Ansel, RDN, author of Healthy in a Hurry.

Here are the different types of fiber to have on your radar:

This type is typically found in plants, says dietitian Vanessa Rissetto, RD, co-founder and CEO of Culina Health. Its resistant to digestion in the human small intestine, she says, meaning that it cant be broken down and therefore passes through your body undigested. Dietary fiber can help keep your hunger and blood sugar in check, per Harvard Health.

Also known as "functional fiber," this type is added to foods during the manufacturing process, Cohen says. Types of added fiber include beta-glucan soluble fiber, psyllium husk, cellulose, guar gum, pectin, locust bean gum, and hydroxyethylcellulose, she says. These fibers are either found naturally in foods or made synthetically in a lab and added to foods to increase the fiber content of a food. Added fiber may help with lowering cholesterol and keeping you regular, Ansel says.

Soluble fiber interacts with water to create a gel-like substance, Cohen says. It is found in oats, peas, beans, apples, citrus fruits, barley, nuts, and many vegetables, per Mount Sinai. Its also known for its role in lowering cholesterol in the blood, per Cohen.

This form of fiber doesnt dissolve in water and is found in wheat products (especially wheat bran), quinoa, brown rice, legumes, and leafy greens, per Harvard Health. Insoluble fiber works like a broom, moving food through your gut so its great for keeping you regular and preventing constipation, Ansel says.

Here are a few potential perks of going on a high-fiber diet, according to experts.

Foods high in soluble fiber, in particular, may cause at least moderate (0.20-0.40 mmol/L) reductions in LDL cholesterol (the bad kind), per a 2021 review in Nutrition, Metabolism and Cardiovascular Diseases. This gel blocks cholesterol absorption and whisks it out of the body, making it a powerful tool for anyone trying to lower their cholesterol, Ansel says. Soluble fiber is so effective that consuming five to 10 grams a day has been shown to lower LDL cholesterol by five to 11 points, she says.

Loading up on fiber helps keep you regular (as in, pooping frequently), Cohen says. Keeping things moving also lowers your risk of constipation and diverticulosis, a condition where small pouches form in the lining of the intestine, she says. Fiber-rich diets may help improve your gut microbiome, per a 2022 review in Trends in Food Science and Technology.

Getting more fiber in your diet has been associated with a lowered risk of dying from heart disease and cancer, among other serious health conditions, per a study on dietary fiber in The Lancet. High fiber intake is associated with a lower risk of type 2 diabetes, research shows, and it has even been linked to a lower risk of being diagnosed with breast cancer, per a 2020 study.

Fiber promotes satiety and helps us feel full, Cohen says. This is because fiber helps stimulate signals from the gastrointestinal tract to parts of the brain involved in appetite regulation, according to a 2024 review in Critical Reviews in Food Science and Nutrition.

In addition to staying fuller for longer, if youre trying to lose weight, increasing your fiber intake may be beneficial. In a recent 16-week study of 4,477 participants in the U.S., 62.5 percent of people who participated in a plant-based, fiber-rich eating program reported weight loss (about 7.2 pounds on average).

Adultstypically those who are vegans or following a raw food dietcould run into problems with too much fiber or if they increase their fiber intake too quickly, Cohen says. Having more than 40 grams a day is usually too much for people, leading to uncomfortable symptoms like bloating, gas, feeling really full, cramps, diarrhea, constipation, and nausea, she says.

This also means that having a high-fiber diet may not be ideal for people with certain bowel diseases. In fact, a low-fiber diet may be recommended for people with inflammatory bowel disease (IBS) during a flare, per Mount Sinai. If youre upping your fiber intake, be sure to drink plenty of water to avoid constipation.

Additionally, having too much fiber may also cause nutrient deficiencies of calcium, iron, and zinc, Cohen says. Fiber binds to these nutrients and prevents their absorption, she says. If you suspect you may have a nutrient deficiency, consult your healthcare provider about lab tests and the best next steps.

If youd like to increase your fiber intake, start with small servings of fiber-rich foods to give your digestive system time to adjust, Ansel says. This may mean sprinkling a few tablespoons of canned black beans on top of tacos before amping up to having a mixture of half beef and half beans. Once that feels comfortable, skip the beef and try a taco made entirely with beans, Ansel says.

It's a good idea to drink plenty of water when youre having lots of fiber, since fiber binds to water, she says. Otherwise, you run the risk of getting constipated or bloated.

Fiber supplements can be one way to increase your intake of the nutrient, but Cohen doesnt recommend going this route if you can help it. Taking a fiber supplement does not make up for a diet that is low in fruits, veggies, and whole grains, or high in ultra processed food, Cohen says. Most published research on the health benefits of fiber were conducted in populations who consume foods high in fiber, and not just supplements with fiber.

The bottom line: If youre looking to increase your fiber intake, start slow. Listen to your body, and gradually increase things up from there.

This can work to relieve both constipation by increasing stool bulk and diarrhea by helping to absorb water and slow down stool passage in the colon, dietitian May Zhu, RD, the founder of Nutrition Happens, previously told WH. It's also versatile and can be added to beverages or soft foods.

Shop Now

Psyllium Husk Powder

amazon.com

$16.90

This soluble fiber powder helps keep your digestive tract moving. It's non-GMO, plant-based, organic, and contains a natural prebiotic to help boost your gut-friendly bacteria and reduce inflammation in your GI system. You can add it to coffee, smoothies, or even baked goods for an added boost of fiber.

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Kos Organic Inulin Powder

Women's Health Shop

$19.99

This capsule is designed to help you maintain healthy blood sugar levels, lower cholesterol, promote digestion and gut health, and support regular bowel movements. Another perk? Metamucil is a top-recommended brand, according to our experts, so you can trust the quality and purity of your supps.

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3-in-1 Psyllium Husk Fiber Supplement

Amazon

$29.89

These are orange sorbet-flavored and get their fiber from chicory root providing three grams of fiber per two gummies, Amy Gorin, RDN, an inclusive plant-based dietitian previously told WH. Taking them will keep you regular and support good gut bacteria.

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GOGO Fiber Gummies

Walmart

$34.98

This plant-based, water-soluble fiber helps you deal with constipation and aids digestion overall. It's sugar-free, mixes easily with your favorite bev, and it's rich in antioxidants.

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FiberMend Prebiotic Powder

Amazon

$40.00

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