All articles tagged with #fiber
A six-month trial of 786 adults with abdominal obesity found that adding one avocado daily to their diet reduced LDL cholesterol by about 49 nmol/L (roughly 4% lower risk of heart disease). The effect is attributed to avocado's monounsaturated fats, fiber, and phytosterols. Experts say avocados should be part of a broader heart-healthy lifestyle (vegetables, fruits, whole grains, lean proteins, exercise) and not a magic bullet.
A gastroenterologist notes that while no single fruit prevents colon cancer, a diverse, high-fiber, plant‑based diet including whole fruits may help reduce risk. The four fruits highlighted for colon health are berries (raspberries, blueberries, blackberries, strawberries) for their fiber and polyphenols; apples with skin for fiber and beneficial compounds; citrus fruits (oranges, grapefruits, lemons) for fiber, vitamin C, and flavonoids; and pears for fiber. Regularly consuming several servings of these fruits as part of a fiber‑rich diet may support gut health and potentially lower colorectal cancer risk, though more research is needed.
New evidence shows that naturally occurring fruit sugar is not the same as added sugars. A 2026 meta-analysis found whole-fruit consumption is linked to lower HbA1c and fasting glucose in people with type 2 diabetes, and a BMJ analysis showed higher intake of several whole fruits is associated with a reduced risk of type 2 diabetes; fruit juice is linked with higher risk. Health guidelines from ADA and Mayo Clinic favor whole fruit (fresh, frozen, or canned without added sugars) and pairing fruit with protein or fat to blunt blood sugar spikes.
Megan Rossi, a gut health scientist and registered dietitian at King’s College London, aims for 50–60 grams of fiber daily—above the UK guideline of 30g—believing this level could boost mood and gut health by feeding the gut’s bacteria. Her day is built around high-fiber choices: a kefir-soaked overnight oats breakfast with seeds, fruit, and nuts; a lunch bowl aligning with her “Super Six” plant-based groups (grains, legumes, vegetables, nuts/seeds, fruits, herbs/spices), plus yogurt and olive oil; an afternoon smoothie packed with frozen fruits/vegetables and kefir; and a dinner stir-fry with protein, vegetables, and legumes, followed by frozen berries with kefir for dessert. She emphasizes gradual fiber increases to minimize bloating and relies on meal planning to hit fiber targets, highlighting the microbiome’s role in digestion, mood, and overall health while noting that more research is needed.
Dietitians spotlight two high-fiber staples—beans and minimally processed whole grains like oats, quinoa, and brown rice—as essential for gut health and longevity. These foods slow digestion, promote fullness, stabilize blood sugar, and feed beneficial gut bacteria; pairing beans with whole grains yields a complete protein, while diversifying plant foods (nuts, cruciferous vegetables, colorful produce) boosts overall gut health and disease resistance.
Dietitians warn that green juices, often marketed as healthy, can actually drain energy due to high added sugar, low fiber, and a lack of protein or fats. Juicing removes fiber, letting sugar enter the bloodstream quickly and potentially causing an afternoon slump; liquid calories are also less filling, so green juice may not sustain you if it replaces a balanced meal. For steady energy, opt for whole greens in meals, add greens to salads or smoothies that preserve fiber, and choose whole fruits/vegetables rather than juice.
A new review finds that dietary fiber may affect organs beyond the gut—supporting heart health, liver fat processing, and kidney function—and possibly influencing mood and sleep through gut microbes that produce short-chain fatty acids, though much evidence is observational and fiber intake in most people remains below recommended levels.
Vogue highlights eight gut-friendly breakfasts—emphasizing fiber, probiotics, and diverse plant sources—with options from Greek yogurt with fruit to kefir smoothies, oats with fruit and nuts, chia seed pudding, whole-grain bagels with salmon, avocado toast, cottage cheese, eggs with kimchi, and green tea; experts note hydration, omega-3s, and avoiding high-saturated-fat or high-sugar choices, plus the importance of consistency over perfection to support a healthy gut microbiome.
When dietary fiber runs low, gut microbes may degrade the gut’s mucus lining and produce harmful phenol metabolites; however, indigestible plant proteins (Prif) along with fiber shift microbial metabolism toward beneficial phenols, while host metabolism can also generate many indole and phenol metabolites, suggesting diet- and metabolism-based strategies to modulate gut biochemistry and health.
Dr. Ezekiel Emanuel outlines four practical dietary changes to reduce chronic-disease risk: add fermented foods to nourish gut microbes, cut sugary soda to a minimum, limit ultra-processed snacks, and boost fiber intake with fruits, vegetables, whole grains, and beans; he emphasizes sustainable lifestyle changes over obsessive health tracking and notes occasional treats are fine.
Verizon confirmed multiple fiber cuts are causing a service outage in Albuquerque and surrounding areas in New Mexico, affecting data, voice, text and wireless home internet. There is no estimated restoration time, and customers are advised to monitor Verizon’s Check Network Status page for updates as engineers work to resolve the issue.
Dietitians stress that you can beat a slice of whole-grain bread for fiber by choosing six foods with higher fiber per serving: black beans, avocado, artichokes, raspberries, edamame, and chia seeds. Fiber supports digestion, fullness, and heart health, and it's best to increase intake gradually while varying fiber sources and grains.
Dietitians highlight seven affordable, fiber-rich foods—canned beans, dried lentils, oat bran, chia seeds, popcorn, apples, and sweet potatoes—plus practical tips to slip them into meals and gradually increase fiber while staying hydrated.
Vandals damaged multiple fiber cables, causing a widespread Verizon outage across Southern California that disrupted wireless and internet service for residents and first responders in Los Angeles and surrounding areas. Verizon confirmed deliberate damage and said repairs were underway with restoration expected by early evening, while law enforcement investigates. More than 12,000 outage reports were logged, though the total impact may be higher.
A nutrition expert highlights eight beans—black beans, chickpeas, lentils, edamame, white beans, pinto beans, kidney beans, and black-eyed peas—as affordable, protein- and fiber-rich options that support heart, brain, and gut health, with quick ideas for using canned beans in meals.