
How psychiatry and activism created the dangerous concept of 'transgender children'
The episode marks the moment the Western world lost its grip on reality. A brand-new type of human being had been conjured into existence through the collision of psychiatry, endocrinology, and political activism. Yet while the concept defied everything known about childhood development and identity formation, large swathes of society—almost overnight—began believing the unbelievable: that a child could be born in the wrong body.
To understand how such a belief materialized, we must go back to an obscure corner of psychiatry in the 1960s, where a fringe group of doctors were studying what motivated men who believed they were women to seek hormones and surgeries. These researchers turned their attention to feminine boys, hoping to identify future transsexuals, and in the process they pathologized childhood gender nonconformity.
In the decades that followed, it became clear that what those pioneers mostly found were not "transsexual children," but future homosexuals. However, by the time this was understood, it was too late. The seed had been planted—and the concept of the "trans child" was poised to take on a life of its own.
A pivotal moment arrived in 1980, when "gender identity disorder of childhood" was included in the American Psychiatric Association's Diagnostic and Statistical Manual of Mental Disorders (DSM-III). After the diagnosis was made official, along came the medical "solution": puberty suppression, developed in the Netherlands during the 1990s.
While psychiatry conceived the idea, puberty blockers brought the transgender child to life. Before this intervention, it was impossible to raise a boy as a girl, or vice versa, with puberty looming on the horizon. But when the Dutch made puberty optional, they handed deeply misguided adults the means to sever gender-nonconforming children from the reality of their sexed bodies.
At the same time, a critical shift was also unfolding in the realm of trans activism. In the 1990s, trans activists decided to redefine transgender identities as innate and healthy, rather than rooted in mental disorder or paraphilic desire. This wasn't grounded in new science; it was strategic rebranding. The old labels, while accurate, didn't suit the nascent movement's political goals.
The concept of the transgender child, freshly minted by medicine, fit perfectly into this new narrative. If being trans is innate, then transgender children must exist. And if transgender children exist, then trans identities must be natural—not pathological or deviant. It was a self-justifying loop—circular and compelling, but based on ideology, not evidence.
In the decades that followed, "trans kids" were thrust onto the forefront of what was framed as a civil rights struggle. This devastating convergence of medical, political, and cultural forces ensured that countless children—rather than being given the freedom to grow, mature, and explore different identities—were locked into a lifetime of medicalization, embodying an identity imposed upon them before they were old enough to understand what was at stake.
Every story of a "trans kid" begins with tired stereotypes—little boys who like Barbies and princess gowns, or tomboys with short hair and a dislike of dresses. What separates a gender-nonconforming child from one diagnosed with gender dysphoria—now considered a "trans child"—is not biology, but belief. Specifically, the child's belief that they are the opposite sex. In our upside-down world, the child leads and the adults follow.
Yet, only a society in the grip of mass psychosis could treat children as wise oracles capable of divining an authentic gender soul while still young enough to believe in Santa Claus and the Tooth Fairy.
The tragic reality is: trans kids don't exist. What does exist are gender-nonconforming children trying to make sense of themselves in a world that has abandoned reason in favor of ideology. These children—the majority of whom would grow up to be gay or lesbian—are being lied to during a crucial stage of identity development, and the consequences will haunt them for a lifetime.
Once the forces that collided to create the transgender child—psychiatric labeling, medical experimentation, and activist messaging—are understood, the dark irony of trans activism's favorite slogan, Protect Trans Kids, becomes unmistakable.
In truth, children need protection from the very people who believe there is such a thing as a trans kid. The crowds marching in the streets waving pink, blue, and white flags in zealous solidarity may see themselves as righteous heroes, but they are not fighting to protect children. Instead, they are modern-day Pied Pipers, luring confused, vulnerable children away from safety and down the dangerous path first paved by psychiatry—one of false promises and irreversible harm.
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Vogue
29 minutes ago
- Vogue
The Best Prebiotics Are Your Gut Health's Silver Lining
Gut health impacts many vital functions in the body, from digestion and mood, to behavior and cognitive function. While we mostly associate probiotics with a balanced microbiome, the best prebiotics, whether natural or in supplemental form, can keep everything running smoothly. 'Think of prebiotics as fertilizer that helps your gut microbiome thrive,' explains registered dietician and founder of Real Nutrition Amy Shapiro MS, RD. 'Prebiotics are a type of dietary fiber that act as fuel for the beneficial bacteria living in your gut. They do not get digested by the body so they're able to reach the colon, where they nourish healthy bacteria and promote balance.' You can get an adequate dose of prebiotics naturally, through well-balanced nutrition that includes plant-based foods, says Brooklyn-based nutritionist and registered dietician Maya Feller, MS, RD, CDN. 'Garlic, Jerusalem artichokes, dandelion greens, cassava, onions, leeks, asparagus, oats, apples, legumes, beans, and chicory root, are naturally rich in prebiotics,' she says. However, modern day nutrition habits mean you're likely lacking in that department. 'Most people in the U.S. don't consume sufficient amounts of fiber, simply because vegetable, fruit, and whole grain intake is low across all demographics,' adds Feller. There's a lot of information to sift through when it comes to the best prebiotics so we asked two registered dieticians for their expert tips to find the best prebiotics to supercharge your gut health. Vogue's Favorite Prebiotics: In This Article: Why We Love It: Pre-, pro-, and postbiotics work harmoniously to keep our systems in check (essentially prebiotics feed probiotics, which then turn into postbiotics) and a single capsule of Ritual's Synbiotic+ contains the big thee. It's the definition of small but mighty: it packs prebiotic PreforPro, postbiotic Tributyrin, and two probiotic strains of live bacteria (LGG and BB-12) in just one dose, making it a favorite of Shapiro's for comprehensive, full-spectrum gut support: 'Pairing prebiotics with probiotics gives you a synbiotic effect which means you're introducing beneficial bacteria (probiotics) and giving them the food or fuel they need to thrive (prebiotics) at the same time,' she says. 'Pairing the two together will help the probiotics colonize, which is especially important in individuals who do not eat enough fiber (and that is about 90% of adults).' Pre-, pro-, and postbiotics work harmoniously to keep our systems in check (essentially prebiotics feed probiotics, which then turn into postbiotics) and a single capsule of Ritual's Synbiotic+ contains the big thee. It's the definition of small but mighty: it packs prebiotic PreforPro, postbiotic Tributyrin, and two probiotic strains of live bacteria (LGG and BB-12) in just one dose, making it a favorite of Shapiro's for comprehensive, full-spectrum gut support: 'Pairing prebiotics with probiotics gives you a synbiotic effect which means you're introducing beneficial bacteria (probiotics) and giving them the food or fuel they need to thrive (prebiotics) at the same time,' she says. 'Pairing the two together will help the probiotics colonize, which is especially important in individuals who do not eat enough fiber (and that is about 90% of adults).' Key Ingredients: PreforPro,Lactobacillus rhamnosus (LGG), Bifidobacterium animalis ssp. lactis (BB-12), and tributyrin PreforPro,Lactobacillus rhamnosus (LGG), Bifidobacterium animalis ssp. lactis (BB-12), and tributyrin CFU Count: 11 billion 11 billion Form: Capsule Capsule Serving Size: 1 capsule 1 capsule Number of Servings: 30 Why We Love It: Our gut microflora contains trillions of living microorganisms that are uniquely customized to support our bodies. The key to keeping the wildly complex ecosystem balanced and happy? Diversity. 'Prebiotic-rich foods help nourish the good bacteria in your gut, which helps them thrive, and fosters a healthier, more balanced microbiome,' says Feller. You can also support any nutritional gaps in your diet with a supplement, like this one from Seed, which is an uber popular multi-strain synbiotic formula. 'Synbiotics are great because they pair probiotics with prebiotics in one easy formula,' says Shapiro. 'It increases the likelihood of colonization and boosts health benefits in your gut overall.' Our gut microflora contains trillions of living microorganisms that are uniquely customized to support our bodies. The key to keeping the wildly complex ecosystem balanced and happy? Diversity. 'Prebiotic-rich foods help nourish the good bacteria in your gut, which helps them thrive, and fosters a healthier, more balanced microbiome,' says Feller. You can also support any nutritional gaps in your diet with a supplement, like this one from Seed, which is an uber popular multi-strain synbiotic formula. 'Synbiotics are great because they pair probiotics with prebiotics in one easy formula,' says Shapiro. 'It increases the likelihood of colonization and boosts health benefits in your gut overall.' Key Ingredients: Probiotic blend, polyphenolic precursors (prebiotics) Probiotic blend, polyphenolic precursors (prebiotics) CFU Count: 53.6 billion AFU 53.6 billion AFU Form: Capsule Capsule Serving Size: 2 capsules 2 capsules Number of Servings: 30 Best Prebiotic Fiber: ProMix Nutrition Debloat Prebiotics and Probiotics with Baobab Why We Love It: Chances are you've heard about the amazing benefits of fiber—and how we should all be getting more of it. Made with organic African baobab, a rich source of prebiotic fiber, as well as vitamin C and probiotics, this powder dissolves into a glass of water and comes in delicious flavors like Florida Orange, Tropical Mango, and White Peach. 'Prebiotic fibers help to stimulate the immune system and maintain a balance of beneficial bacteria in the gut,' says Feller. However, not all fiber is considered prebiotic fiber. 'Prebiotic fibers are the types that selectively feed beneficial bacteria, like inulin, FOS (fructooligosaccharides), and GOS (galactooligosaccharides),' says Shapiro. 'Non-prebiotic fibers still have benefits like improving regularity, supporting satiety, and balancing blood sugar, but they may not directly nourish gut bacteria.' Chances are you've heard about the amazing benefits of fiber—and how we should all be getting more of it. Made with organic African baobab, a rich source of prebiotic fiber, as well as vitamin C and probiotics, this powder dissolves into a glass of water and comes in delicious flavors like Florida Orange, Tropical Mango, and White Peach. 'Prebiotic fibers help to stimulate the immune system and maintain a balance of beneficial bacteria in the gut,' says Feller. However, not all fiber is considered prebiotic fiber. 'Prebiotic fibers are the types that selectively feed beneficial bacteria, like inulin, FOS (fructooligosaccharides), and GOS (galactooligosaccharides),' says Shapiro. 'Non-prebiotic fibers still have benefits like improving regularity, supporting satiety, and balancing blood sugar, but they may not directly nourish gut bacteria.' Key Ingredients: Wild organic African baobab, vitamin C, turmeric Wild organic African baobab, vitamin C, turmeric CFU Count: 5 billion 5 billion Form: Powder Powder Serving Size: 1 packet 1 packet Number of Servings: 30 Best With Magnesium: YayDay Super Digestive Daily Supplement YayDay Super Digestive Daily Supplement $65 Shop Now Why We Love It: It turns out there's a lot your body can accomplish while you're asleep and this powder is packed with prebiotics, magnesium, and digestive enzymes to work its magic overnight, so you wake up feeling refreshed—even if you aren't a morning person. 'The prebiotics feed healthy gut bacteria, the magnesium helps relax the GI tract and promote regularity, and digestive enzymes support efficient nutrient breakdown and absorption,' says Shapiro. 'When taken together, they can help you wake up feeling less bloated and more balanced.' It turns out there's a lot your body can accomplish while you're asleep and this powder is packed with prebiotics, magnesium, and digestive enzymes to work its magic overnight, so you wake up feeling refreshed—even if you aren't a morning person. 'The prebiotics feed healthy gut bacteria, the magnesium helps relax the GI tract and promote regularity, and digestive enzymes support efficient nutrient breakdown and absorption,' says Shapiro. 'When taken together, they can help you wake up feeling less bloated and more balanced.' Key Ingredients: Psyllium husk, inulin, oat fiber, and flaxseed powder Psyllium husk, inulin, oat fiber, and flaxseed powder CFU Count: N/A N/A Form: Powder Powder Serving Size: 1 scoop 1 scoop Number of Servings: 30 Best Psyllium Husk Prebiotic: Fiber Rescue Psyllium Husk Fiber Fiber Rescue Psyllium Husk Powder $30 Shop Now Why We Love It: Not only is this lemonade incredibly refreshing, it's also packed with gut-friendly ingredients like psyllium husk fiber, magnesium, and electrolytes. 'Psyllium husk is a soluble fiber superstar and my personal favorite,' says Shapiro, who especially loves that it's a no-frills fiber option that's easy to add to your diet in a powder or capsule form. 'It absorbs water and forms a gel-like texture, helping regulate bowel movements, support cholesterol management, and aid in blood sugar control.' According to Shapiro, it's also gentle, effective, and well-tolerated when introduced gradually. 'It also doesn't contain the calories, fat, or nutrients that come along with similar substitutes like flax or chia,' she adds. Simply sprinkle two teaspoons of the powder into water and enjoy all the benefits to come. Not only is this lemonade incredibly refreshing, it's also packed with gut-friendly ingredients like psyllium husk fiber, magnesium, and electrolytes. 'Psyllium husk is a soluble fiber superstar and my personal favorite,' says Shapiro, who especially loves that it's a no-frills fiber option that's easy to add to your diet in a powder or capsule form. 'It absorbs water and forms a gel-like texture, helping regulate bowel movements, support cholesterol management, and aid in blood sugar control.' According to Shapiro, it's also gentle, effective, and well-tolerated when introduced gradually. 'It also doesn't contain the calories, fat, or nutrients that come along with similar substitutes like flax or chia,' she adds. Simply sprinkle two teaspoons of the powder into water and enjoy all the benefits to come. Key Ingredients: Psyllium husk fiber, magnesium, electrolytes Psyllium husk fiber, magnesium, electrolytes CFU Count: N/A N/A Form: Powder Powder Serving Size: 2 teaspoons 2 teaspoons Number of Servings: 30 Best Gummy: Hilma Prebiotic Fiber Gummies Why We Love It: The star ingredient in this plant-based prebiotic gummy is chicory root fiber—one of Shapiro's favorite natural prebiotics. 'Chicory root is extremely rich in inulin and great for digestion,' she says. As this chicory root comes in a supplement gummy form, Shapiro also suggests pairing it 'with a diet rich in colorful produce, healthy fats, and lean proteins to promote overall gut and metabolic health.' Hilma also gets major brownie points for transparency with rigorous testing and high standards. 'With any supplement, I recommend looking for something high quality, third-party tested, that offers clear disclosure of sourcing, as well as purity,' says Feller. The star ingredient in this plant-based prebiotic gummy is chicory root fiber—one of Shapiro's favorite natural prebiotics. 'Chicory root is extremely rich in inulin and great for digestion,' she says. As this chicory root comes in a supplement gummy form, Shapiro also suggests pairing it 'with a diet rich in colorful produce, healthy fats, and lean proteins to promote overall gut and metabolic health.' Hilma also gets major brownie points for transparency with rigorous testing and high standards. 'With any supplement, I recommend looking for something high quality, third-party tested, that offers clear disclosure of sourcing, as well as purity,' says Feller. Key Ingredients: Chicory root fiber Chicory root fiber CFU Count: N/A N/A Form: Gummy Gummy Serving Size: 3 gummies 3 gummies Number of Servings: 20 Best Vegan: Juna Gut Therapy Why We Love It: What you'll find in this plant-powered, adaptogenic prebiotic capsule? A special gut-nourishing blend of fermented L-glutamine, organic aloe vera, rhodiola, and a proprietary synbiotic blend that features organic reishi mushroom, a functional mushroom that contains a variety of carbohydrates such as chitin and beta-glucans, making it an excellent source of prebiotics. 'Research shows prebiotics can improve digestion and bowel regularity, support immune function, enhance nutrient absorption (especially minerals like calcium), and potentially improve mood and stress resilience through the gut-brain connection,' says Shapiro. What you won't find? Gluten, nuts, sugar, dairy, GMOs, and artificial colors, sweeteners, or preservatives, which means it's a great choice for those with dietary restrictions. What you'll find in this plant-powered, adaptogenic prebiotic capsule? A special gut-nourishing blend of fermented L-glutamine, organic aloe vera, rhodiola, and a proprietary synbiotic blend that features organic reishi mushroom, a functional mushroom that contains a variety of carbohydrates such as chitin and beta-glucans, making it an excellent source of prebiotics. 'Research shows prebiotics can improve digestion and bowel regularity, support immune function, enhance nutrient absorption (especially minerals like calcium), and potentially improve mood and stress resilience through the gut-brain connection,' says Shapiro. What you won't find? Gluten, nuts, sugar, dairy, GMOs, and artificial colors, sweeteners, or preservatives, which means it's a great choice for those with dietary restrictions. Key Ingredients: Fermented L-glutamine, organic aloe vera, American ginseng, and beta-glucans from reishi mushrooms Fermented L-glutamine, organic aloe vera, American ginseng, and beta-glucans from reishi mushrooms CFU Count: 1.2 billion 1.2 billion Form: Capsule Capsule Serving Size: 4 capsules 4 capsules Number of Servings: 20 Everything You Need to Know:

Associated Press
29 minutes ago
- Associated Press
The Ridge RTC Welcomes Two New Behavioral Health Advisors
The new advisors will provide guidance and support to Ridge RTC residents while also spreading awareness about the need for high-quality teen behavioral health and substance use treatment MILTON, NH / ACCESS Newswire / August 21, 2025 / The Ridge RTC, a national leader in adolescent residential mental health care, is excited to announce the addition of two new Behavioral Health Advisors to the team. Lori Shore and Aaron Putnam will serve key roles in the expansion of Ridge RTC's mental and behavioral health services, ensuring that more teens and young adults have access to the care, resources, and support they need for long-term Ridge RTC As Behavioral Health Advisors, Shore and Putnam will help families navigate treatment options for their children and make sure each resident receives the appropriate level of support based on their unique challenges and future goals. Both bring personal experience in mental health recovery and a long history of navigating the complex and often confusing world of mental health and substance use treatment. 'I am thrilled to join the stellar team at Ridge Treatment Center,' said Putnam about his new role, where he will focus on raising awareness for adolescent mental health and substance use prevention. 'This mission is deeply personal to me, both through my own recovery journey and as a parent navigating adolescent mental health challenges with my children.' In addition to his role at Ridge RTC, Putnam is a touring stand-up comedian and founder of Stand Up in Recovery, a charitable initiative that brings live comedy to treatment centers across the country. He has also facilitated clinical sessions using stand-up comedy as a therapeutic tool for processing trauma. Shore is equally excited to make a difference in the lives of Ridge RTC residents and their families, and joins Ridge RTC with more than 30 years of experience in substance use treatment. 'I've witnessed the evolution of the field over decades and also bring the perspective of a sister, daughter, and mother of loved ones who have struggled with substance use and mental health challenges,' said Shore. With a firsthand understanding of the denial, fear, and resistance that can accompany treatment-especially in adolescents-Shore brings a valuable viewpoint to Ridge's treatment approach and is well aligned with the provider's larger commitment to compassionate care. 'We are incredibly fortunate to have Lori and Aaron join our mission at Ridge RTC,' said Rudy Novak, Vice President of Clinical Partnerships. 'Their personal and professional experiences bring an invaluable depth to our team and reflect our commitment to meeting families where they are. As the behavioral health landscape continues to evolve, our priority remains clear: to increase access to care for all adolescents and young adults who need help-regardless of background or circumstance. Expanding that access with compassion, expertise, and authenticity is what sets Ridge apart.' The Ridge RTC continues to push boundaries in residential mental and behavioral health care for teens. In addition to bringing Shore and Putnam on board, Ridge RTC has also recently expanded programming to include an Emerging Adult Program for individuals aged 18-20 at their New Hampshire facility. Altior Healthcare operates a network of residential programs serving adolescents and adults across five states. Through its Ridge RTC and Paradigm Treatment campuses, Altior offers specialized, evidence-based care in serene, therapeutically rich environments tailored to age, clinical needs, and gender-affirming support. Ridge RTC provides treatment for youth ages 12-17 and young adults ages 18-20 at campuses in New Hampshire and Maine, while Paradigm Treatment serves adolescents and adults at locations in California, Texas, and Idaho. To expand access to care, Altior Healthcare maintains in-network contracts with Aetna, Cigna, Evernorth, Optum, UnitedHealthcare, Beacon, Carelon, Blue Cross Blue Shield, Magellan Health, Health Net, Harvard Pilgrim (HPI), and Kaiser Permanente Northern California. In addition to these payer partnerships, Altior is committed to insurance advocacy and offers flexible financial solutions, including the option to pursue single case agreements when clinically appropriate. To learn more about Ridge RTC's staff, mission, and treatment services, please visit the Ridge RTC website. About The Ridge RTC The Ridge RTC provides comprehensive mental health care for teens and young adults in a safe and serene residential setting. With a licensed clinical staff and a wide range of evidence-based therapies, Ridge RTC is a national leader in effective adolescent mental health treatment and long-term recovery practices. Learn more at Contact InformationRandy Clunan Chief Marketing Officer (310) 555-1234 SOURCE: The Ridge RTC press release
Yahoo
an hour ago
- Yahoo
7 Easy Ways to Add Fiber to Your Lunch—No Supplements Needed
Reviewed by Dietitian Karen Ansel, M.S., RDN Key Points Most of us don't get the fiber we need for optimal health. It's easy to assume supplements can help, yet fiber-rich foods provide added benefits. RDs say lunch can be an easy opportunity to work more fiber into your day. Fiber is one of those nutritional powerhouses we all need more of. From supporting digestion to keeping us full and satisfied, a fiber-rich diet offers countless benefits. Yet, few of us get the recommended 25 to 38 grams of fiber we need each day. While you may have heard supplements can help, they can't compare to the multitude of different types of health-promoting fibers and nutrients you can get from food. That's where lunch comes in. With a few simple swaps and additions, your everyday lunch can become a fiber-packed meal. If that sounds good to you, read on for easy, dietitian-approved ways to add fiber to your lunch—no powders or pills required. 1. Replace White Rice with Quinoa Whether it's in a burrito or a poke bowl, rice is a lunchtime staple for many of us. But if you typically reach for white rice, there's a simple upgrade to increase your fiber intake and supercharge your meal, says Lisa Young, Ph.D., RDN. And that's swapping in quinoa for white rice. By replacing 1 cup of cooked white rice with 1 cup of cooked quinoa, you'll rack up 5.2 grams of fiber compared to the mere 0.6 grams in white rice., 'That's a boost of nearly 5 grams from one change,' says Young. Quinoa is not only higher in fiber, it's also a complete protein. That makes it an excellent choice for vegetarians and meat-eaters alike. Use it as a base for grain bowls, toss it into salads or enjoy it as a side dish with your favorite protein. 2. Add Beans or Lentils Legumes, like beans and lentils, are some of the most fiber-rich foods you can add to your meals. Plus, they're loaded with heart-healthy plant protein. 'Add beans or lentils to salads, bowls or soups,' says Jamie Lee McIntyre, M.S., RDN. Just ½ cup of canned black beans delivers 8 grams of fiber. That's nearly 30% of the Daily Value in one tiny serving! Mix black beans into grain bowls or toss chickpeas into salad to add both fiber and protein. If you're ordering out, pair a hearty cup of lentil soup with a half a sandwich or a side salad. 3. Use Whole-Grain Bread or Wraps When it comes to sandwiches or wraps, the bread you choose makes all the difference. McIntyre recommends making the swap to whole-grain bread, which has significantly more fiber than highly refined white bread. For instance, one slice of whole-grain bread contains roughly 3 grams of fiber. That's five times the 0.6 grams of fiber per slice of white bread., Not only does this swap add more fiber to your lunch, it also provides longer-lasting energy throughout the day. 'As a fiber bonus, choose brands with seeds or flax for extra fiber,' says McIntyre. Specifically, look for bread labeled '100% whole grain' or 'sprouted' to get the full benefits. 4. Add a Side of Clementines Simple additions to your plate can deliver a surprising amount of fiber. Carissa Gaasche, M.S., RD, recommends packing a couple of clementines in your lunch. In return, you'll score roughly 2.5 grams of fiber plus vitamin C. In addition to being easy to pack, clementines are quick to peel and refreshing to eat. Their natural sweetness makes them a great complement to a spicy burrito bowl or a savory turkey or chickpea salad sandwich. And if clementines aren't your thing, an apple or a pear is always an easy way to work in fiber. 5. Toss Berries into Your Salad Berries aren't just for breakfast or snacks. They can elevate your lunch, too. Adding a handful of berries to your salad is an easy way to boost flavor and fiber, says Whitney Stuart, M.S., RDN. 'Add ½ cup of berries, fresh or frozen, to your salad at lunch,' she says. 'Not only do berries add a burst of flavor, but you'll also get about 4 grams of fiber, depending on the type of berry!' Strawberries, blueberries, raspberries or blackberries all work well. Toss them into a green salad with goat cheese and nuts for a delicious balance of sweet and savory tastes. 6. Keep the Skins On 'Do less prep!' says Brittany Brown, RD, IBCLC, CDE. 'Keep the skins on your favorite veggies and fruits, like potatoes, cucumbers, pears and apples, to maximize the fiber from the foods you already eat.' Next time you slice carrots or cucumbers for a salad or bake a potato, skip the peeling step. It's an effortless way to bump up your fiber intake without additional effort. 7. Enjoy Chia Seed Pudding for Dessert Fiber doesn't just have to come from your main dish. Desserts work, too! If you're someone who loves a sweet treat after lunch, try chia seed pudding. 'This simple dessert adds around 10 grams of fiber, thanks to the chia seeds, and also gives you a boost of omega-3s,' says Juliana Crimi, RD. 'It's an easy, no-supplement way to support digestion and stay fuller longer.' To make it, mix chia seeds with your favorite milk or plant-based milk alternative and sweeten with honey or maple syrup. Then, add toppings like fresh fruit or nuts. It's a rich, creamy, nutritious way to wrap up your midday meal. Health Benefits of Fiber Beyond keeping you satisfied, fiber provides a long list of health benefits, like these: Better Blood Sugar Management: Foods high in fiber slow the absorption of carbohydrates from food, leading to potentially more stable blood sugar levels. Improved Digestive Health: Fiber promotes regular bowel movements and reduces the risk of constipation. Many fibers also act as prebiotics, feeding healthy gut bacteria, which may support overall wellness. A Healthier Heart: High-fiber diets are linked to lower cholesterol and triglyceride levels, which can help reduce the risk of cardiovascular disease. Easier Weight Management: Fiber helps you feel fuller longer, reducing the temptation to snack on less-nutritious options. Our Expert Take Adding more fiber to your day doesn't need to be complicated, and you don't need supplements to achieve it. Dietitians say that lunch is a perfect opportunity to work in more of this underconsumed nutrient. To effortlessly increase the fiber in your lunch, try swapping in quinoa for the white rice in a burrito or sushi bowl, add beans and lentils to salads and sandwiches, or choose whole-grain bread instead of white bread. Other simple changes, like tossing berries into your salad, packing a couple of clementines in your lunch, and eating fruits and veggies with their skins on, can also make a big difference. Or, try some chia pudding or fresh fruit for dessert. Try incorporating one or two tips into your midday meal and see how you feel. Not only will your body thank you for the added fiber, your lunch will become more satisfying and nutritious to boot. Read the original article on EatingWell