All articles tagged with #fiber
Dietitians say bread can fit into a blood sugar–friendly diet when you choose high-fiber, whole-grain options. Sprouted 100% whole-grain bread is the top pick due to higher fiber and a potentially lower glycemic response, and its chewy texture can promote satiety, helping to stabilize blood sugar when enjoyed as part of a meal with fiber and protein.
A US study using NHANES 2017–2018 (n=5,068) found that higher intakes of dietary fiber, folate, magnesium, and selenium were associated with lower odds of depressive symptoms (PHQ-9 ≥10). Folate showed the strongest inverse link, with the highest intake tied to about 45% lower depression risk; fiber also showed robust associations, while magnesium and selenium were less robust after broader adjustments. The results are cross-sectional and modest in size (OR roughly 0.72–0.81 per 1-SD increase; Cohen’s d ~0.16–0.25), so they do not prove causality or support supplements. The authors advocate focusing on diverse, whole-food dietary patterns rather than pills, note average fiber intake was only about 16.6 g/day (below 25–38 g/day), and stress the need for longitudinal studies to confirm temporality and explore subgroup differences.
Doctors say that for occasional constipation, relief comes from simple, practical lifestyle tweaks and short-term remedies: improve posture with a footstool (or squat), stay well hydrated, enjoy caffeinated coffee if you tolerate it, eat kiwi and other high-fiber foods, add a fiber supplement if needed, and stay active (including a post-meal walk). Fermented foods may help gut health, dairy may worsen symptoms for some, and OTC laxatives or magnesium can be used short-term if needed. If constipation persists for weeks or you have few bowel movements, see a gastroenterologist, as constipation can signal IBS or IBD and may require prescription treatment beyond laxatives.
A rheumatology expert explains that chronic inflammation underpins many Western diseases and that a healthy gut microbiome is key. To support it, eat a diverse, high-fiber plant-rich diet (aim for 30 different plant types weekly) since fiber feeds gut bacteria that produce anti-inflammatory compounds. Minimize ultra-processed foods, but don’t demonize occasional animal products; overall, plants are the main anti-inflammatory strategy for health and longevity.
A gastroenterologist links persistent IBS-like symptoms to a specific breakfast ingredient: added inulin (chicory root fiber) found in fortified cereals and yogurts. In sensitive guts, such fermentable fibers can cause gas, pain, and urgency. By removing inulin-filled breakfasts for two weeks and re‑challenging, patients often identify a clear trigger, leading to personalized, timed fiber strategies rather than demonizing fiber entirely. About two‑thirds of IBS-D patients improved after breakfast simplification, underscoring the need to tailor dietary changes to the individual.
The American Gastroenterological Association’s updated guidelines advocate a simple, lifestyle-centered approach to hemorrhoids, with increased dietary fiber as a reasonable first-line therapy to soften stool and reduce straining. Most Americans don’t meet the recommended daily fiber intake (22–28 g for women, 28–45 g for men). The guidelines also advise avoiding long bathroom sessions, warn against overusing topical steroids beyond two weeks, require a physical exam before starting treatment, and note that persistent or severe cases may require office-based procedures or surgery.
Dietitians say you don’t have to avoid fruit when managing blood sugar: raspberries are identified as the top pick due to high fiber (about 8 g per cup) and low sugar (around 5 g), with research suggesting they can help lower glucose levels and improve insulin response after a meal. To minimize spikes, pair fruit with protein or fat—think yogurt, nuts, cheese, or eggs.
New guidelines from the American Gastroenterological Association urge higher daily fiber intake (38g for men, 25g for women) and shorter bathroom sessions to prevent hemorrhoids and constipation, emphasizing plant-based proteins and fiber-rich foods, staying hydrated, and noting that most hemorrhoids improve with home care; in-office treatments exist for persistent cases.
Harvard gastroenterologist Dr. Trisha Pasricha says gut health improves with simple, affordable steps: eat more whole and fermented foods, cut alcohol and ultra-processed foods, and try psyllium husk fiber—two teaspoons daily—to meet fiber goals (about 21-25g daily for women and 30-38g for men) at a low cost, with a note to drink plenty of liquid to avoid constipation.
Prunes are effective for constipation due to their blend of soluble and insoluble fiber plus sorbitol, which softens stools and draws water into the colon, and polyphenols that may boost gut motility. A common starting point is 4–6 prunes per day (or about 4 ounces of prune juice), with gradual increases and caution not to overdo it, as too much sorbitol can cause diarrhea. Beyond bowel relief, prunes provide potassium, vitamin K, antioxidants, and may support bone and brain health; unsweetened, additive-free prunes (California or French varieties) are best. To reach daily fiber goals (roughly 25–38 g), incorporate prunes into meals or snacks rather than relying on supplements.
Meta and CBRE are launching a fiber technician training program to boost domestic broadband deployment and create American jobs by partnering with training providers to prepare a skilled, local workforce for fiber infrastructure expansion.
Experts single out 11 gut-friendly foods—fiber-rich plants, fermented options, and polyphenol-rich items—while explaining prebiotics vs probiotics, advising gradual increases for IBS or sensitivities, and stressing variety, aiming for about 30 different plant foods weekly to diversify the gut microbiome.
A Nature Communications study from the Biology Centre CAS shows that intestinal worms suppress inflammation only on a fiber-rich diet; under low-fiber conditions the worms become smaller, fail to reach maturity, enter a hibernation-like state, and lose their anti-inflammatory effects, with diet also reshaping the gut microbiome and host immunity. The findings suggest diet is a crucial factor for helminth therapies and help explain inconsistent results, noting Western low-fiber intake versus traditional high-fiber diets (25–30 g/day vs. 80–120 g/day).
A fitness coach attributes dramatic improvements in digestion to 28 days of psyllium husk, noting initial fatigue from low water intake but smoother digestion, fuller stools, and reduced cravings after increasing hydration; experts say psyllium can ease constipation and diarrhea, support gut health and even lower LDL cholesterol, while warning to hydrate well and consult a doctor before use.
Dietitians say don’t pick between protein and fiber—together they support fullness, metabolism, and blood sugar control. Protein helps build muscle, aids recovery, and boosts satiety, especially for older adults, active individuals, or those aiming to manage weight. Fiber supports gut health, lowers cholesterol, and stabilizes blood sugar; many people fall short of the 25–38 g/day target. Depending on goals (aging, weight loss, digestive health, constipation), you might prioritize one, but the best approach is a meal built around both, with protein as the anchor and fiber-rich foods on the side; practical options include grilled chicken with lentils and vegetables, a quinoa bowl with roasted veggies and tofu, or yogurt with berries and seeds; overall, a balanced plate with adequate calories that includes both nutrients is most sustainable.