Latest news with #DietaryGuidelinesfor
01-08-2025
- Health
Dietitian explains fibermaxxing trend: What it is and how to properly incorporate fiber in your diet
The latest dietary health trend sweeping social media, known as "fibermaxxing," has people pondering the age old question: Can you have too much of a good thing? Millions of videos on TikTok using the hashtag #fibermaxxing have flooded TikTok feeds with an overflow of information. So to help better explain what it actually means and how it works, "Good Morning America" spoke to registered dietitian Steph Grasso, who said it's a trend she can personally get behind. What is fibermaxxing? Grasso, who regularly informs her more than 2 million followers on TikTok and nearly 300,000 followers on Instagram about proper nutrition habits, recently tapped into the viral trend on Instagram, highlighting the potential issues people may face by increasing fiber too quickly and overwhelming the gut. "Fibermaxxing is slang for eating tons of fiber, either meeting or exceeding the daily recommendations," Grasso said. "Protein has always gotten the spotlight, but with colon cancer rates increasing, people are becoming more aware of their low fiber intake and trying to maximize it." Whenever she's posted about fiber, Grasso said her comment section seems to fill up with replies like, "Fiber doesn't agree with me" or "Fiber makes me bloat way too much." "And I think fiber gets that reputation," she said. "Last year, I claimed 2024 as the year of fiber and made my content mostly about it -- trying to influence people to increase their intake," she explained. "I highlighted, and still highlight, beans as a convenient and affordable way to get in fiber. I think the most common misconception is, 'Fiber causes gas and bloating, so I should avoid it.'" While she explained that fiber can indeed cause gas and bloating, that doesn't mean you should avoid it. "That's your body's way of telling you it's feeling way too overwhelmed, because it's never digested that much fiber before," she explained. "Sudden fiber increases, especially if fiber isn't usually part of your diet, can cause temporary gastrointestinal symptoms because your gut bacteria just isn't used to fermenting it." How to properly increase fiber intake "If you're trying to add more fiber to your diet, I recommend increasing it slowly and gradually," Grasso said. "If you never eat fiber, set a goal for 5 grams of fiber a day. Then in the second week, try 10 grams per day and increase by 5 grams each week as tolerated." She also noted that as people are increasing their fiber, they should also be "drinking plenty of water," because "fiber needs water to bulk and aid digestion." The U.S. Department of Agriculture Dietary Guidelines for Americans suggest at least 25 grams of fiber per day for women under 50 and at least 31 grams daily for men under 50. Easy ingredients to add more fiber to your diet "Beans, beans, beans," Grasso said with gusto, discussing the best foods to add more fiber to your diet. "They are so convenient, affordable and versatile. One cup has about 6-8 grams of fiber." Whole grains are another high-fiber food group that Grasso suggests adding -- think "quinoa, oats and barley." "Or snacking on fruit and nuts can increase your fiber intake," she said. "And of course, making half your plate veggies during lunch and dinner will help meet your fiber goals." Health benefits of fiber While Grasso said she could pen an entire article solely dedicated to the studied health benefits of fiber, she summed it up simply. "[Soluble] fiber supports digestive health by feeding beneficial gut bacteria. It also binds to LDL, [or] "bad" cholesterol, in the digestive tract and helps remove it, lowering your cholesterol levels," Grasso explained. "Plus, it slows the absorption of glucose -- sugar -- helping stabilize blood sugar levels and reducing post-meal spikes." No one food group can be responsible for better or worse overall health -- they should be combined with a well-rounded diet and other healthy lifestyle habits like exercise, Grasso said -- and anyone looking to change their diet should first consult with a physician before making a major change like upping your fiber intake. ABC News medical correspondent Dr. Darien Sutton recently weighed in on fibermaxxing for "GMA3." "This is a trend I can stick by," Sutton said. "The majority of us are talking about protein, but very few of us are talking about fiber. It's the one nutrient can extend your life. And 95% of Americans are not getting the recommended amount of fiber." To help people visualize how much fiber they should be getting, Sutton said the daily recommendation in terms of food is equivalent to about seven apples or 11 bananas. But he added, importantly, "this is not where you should get all of your fiber." Like Grasso, Sutton said to utilize beans and legumes by adding them to a salad, or try a half cup of nuts for about 8 grams of fiber. Two to three handfuls of vegetables is about 8 grams of fiber, he said. If you want to kick start the day with a lot of fiber, Sutton suggested adding chia seeds and fruits to morning oats for about 20 grams of fiber. "Fiber is so much more than helping us with digestion. That helps to regulate your sugar and protects you against diabetes, but it binds toxins and reduces inflammation, and that helps us to reduce our risk of colon cancer, and it helps us to get rid of cholesterol. There are so many benefits of fiber, and so few of us are getting it."
Economic Times
08-07-2025
- Health
- Economic Times
‘No palm oil' labels marketing gimmick: IFBA
The Indian Food and Beverage Association (IFBA), which counts McDonald's, Wingreens and Ferrero as members, has flagged 'no palm oil' labels in packaged foods as 'misleading marketing gimmicks', amid increasing number of brands using the tag claiming to be a differentiator. ADVERTISEMENT 'Labels like 'palm oil free' overshadow credible dietary guidance and have become a marketing tool. Food choices are often driven by social media trends rather than scientific evidence,' IFBA said, Tuesday. The organisation further 'cautioned consumers against taking health advice from influencers who amplify half-truths without nutritional expertise.' Dozens of biscuits, snacks and bakery products on retail shelves as well as selling direct-to-consumer have been promoting 'no palm oil' on their labels. Some of these are higher priced than packs of similar quantities. The note by IFBA further said palm oil 'continues to be misunderstood due to selective branding tactics that exploit health-related fears', adding that it remains a widely-used affordable and accessible edible oil.'In today's digital era, food choices are often driven by social media trends rather than scientific evidence. With India consuming 26 million tonnes of edible oil annually, including 9 million tonnes of palm oil, this trend has fuelled misconceptions,' IFBA added in the note, stating that palm oil 'has a well-rounded fatty acid profile with zero trans fats.'Shilpa Agrawal, director, scientific and regulatory affairs, IFBA, said: 'The Dietary Guidelines for Indians – 2024 of the ICMR-National Institute of Nutrition clearly acknowledge the role of tocotrienols in palm oil in lowering cholesterol and supporting heart health. It recommends a rotation of edible oils, including palm oil, for a balanced fatty acid profile. This is science, not speculation.' ADVERTISEMENT Contrary to popular belief, countries worldwide are now promoting sustainable palm oil production, with the Government of India taking several steps to enhance domestic edible oil output, including the launch of the National Mission on Edible Oils – Oil Palm (NMEO-OP) in 2021 with an outlay of Rs 11,040 crore to boost oil palm cultivation, IFBA said. (You can now subscribe to our Economic Times WhatsApp channel)
Time of India
08-07-2025
- Health
- Time of India
‘No palm oil' labels marketing gimmick: IFBA
The Indian Food and Beverage Association ( IFBA ), which counts McDonald's, Wingreens and Ferrero as members, has flagged 'no palm oil' labels in packaged foods as 'misleading marketing gimmicks', amid increasing number of brands using the tag claiming to be a differentiator. 'Labels like 'palm oil free' overshadow credible dietary guidance and have become a marketing tool. Food choices are often driven by social media trends rather than scientific evidence,' IFBA said, Tuesday. The organisation further 'cautioned consumers against taking health advice from influencers who amplify half-truths without nutritional expertise.' Dozens of biscuits, snacks and bakery products on retail shelves as well as selling direct-to-consumer have been promoting 'no palm oil' on their labels. Some of these are higher priced than packs of similar quantities. The note by IFBA further said palm oil 'continues to be misunderstood due to selective branding tactics that exploit health-related fears', adding that it remains a widely-used affordable and accessible edible oil . 'In today's digital era, food choices are often driven by social media trends rather than scientific evidence. With India consuming 26 million tonnes of edible oil annually, including 9 million tonnes of palm oil, this trend has fuelled misconceptions,' IFBA added in the note, stating that palm oil 'has a well-rounded fatty acid profile with zero trans fats.' Shilpa Agrawal, director, scientific and regulatory affairs, IFBA, said: 'The Dietary Guidelines for Indians – 2024 of the ICMR-National Institute of Nutrition clearly acknowledge the role of tocotrienols in palm oil in lowering cholesterol and supporting heart health. It recommends a rotation of edible oils, including palm oil, for a balanced fatty acid profile. This is science, not speculation.' Contrary to popular belief, countries worldwide are now promoting sustainable palm oil production, with the Government of India taking several steps to enhance domestic edible oil output, including the launch of the National Mission on Edible Oils – Oil Palm (NMEO-OP) in 2021 with an outlay of Rs 11,040 crore to boost oil palm cultivation, IFBA said.
Canada News.Net
22-06-2025
- Health
- Canada News.Net
Alcohol limit likely to be dropped from U.S. nutrition advice
WASHINGTON, D.C.: The U.S. government is preparing to revise its influential dietary advice, with a significant shift: dropping the long-standing recommendation that adults limit themselves to one or two alcoholic drinks per day, three sources familiar with the matter told Reuters. The upcoming Dietary Guidelines for Americans, expected as early as this month, are likely to offer instead a brief caution urging moderation due to health risks, without prescribing specific daily limits. Currently, the guidelines advise no more than one drink per day for women and two for men—a standard in place since 1990. However, officials involved in the update say the scientific basis for fixed limits is weak, and the goal is to reflect only the most robust evidence. Two of the sources said the new language is still under discussion and could change, and a fourth individual is familiar with the process. The shift would be closely watched, as the guidelines—jointly developed by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture—guide policies ranging from school meals to clinical advice and carry international influence. Neither department responded to requests for comment. Some countries have taken a more conservative approach: Canada recently warned that health risks rise after just two drinks per week. The UK recommends no more than 14 units per week. Even moderate alcohol consumption has been linked to higher risks of conditions such as breast cancer. But some studies have pointed to potential cardiovascular benefits, including a reduced risk of stroke. Two scientific reports commissioned for the guidelines came to differing conclusions, underscoring the ongoing debate. One source said the new recommendation may be as short as a sentence or two, while existing numeric guidelines may still be included in an appendix. The alcohol industry, including giants like Diageo and Anheuser-Busch InBev, had feared tighter rules. Senate records show both firms lobbied lawmakers heavily in 2024 and 2025, though neither commented on the guidelines. Some experts voiced concern that eliminating daily limits could weaken public awareness of alcohol's risks. "The more general language is so vague as to be unhelpful," said Eva Greenthal, a senior policy scientist at the Center for Science in the Public Interest. "The message that even moderate drinking can increase risks, especially for breast cancer, would get lost." U.S. Health Secretary Robert F. Kennedy Jr., a known teetotaler, has focused on promoting whole foods in his messaging. While he hasn't spoken much about alcohol specifically, his department's shift in tone could be seen as an unexpected reprieve for alcohol producers, at least for now.
Arab Times
21-06-2025
- Health
- Arab Times
Why boiled eggs are one of the healthiest ways to start your say
NEW YORK, June 21: If you're seeking a nutrient-dense breakfast, boiled eggs offer a quick and simple way to incorporate essential nutrients—from antioxidants to B vitamins and choline—into your morning meal. Boiled eggs are considered one of the healthiest ways to enjoy eggs because they require no added oils or fats during cooking, explains Jeremy O'Neal, a board-certified specialist in obesity and weight management, and licensed dietitian nutritionist specialist with the UI Health Bariatric Surgery Program. Low in calories yet high in protein, boiled eggs provide a nutritious option for many. But what else should you know about this breakfast favorite? Experts break down the nutrients in boiled eggs, their protein content, and why they can be an excellent addition to a balanced daily diet. Calorie content and nutritional value A large boiled egg contains approximately 72 calories, with nearly 5 grams of fat and about 1.5 grams of saturated fat, according to O'Neal. Egg yolks, in particular, are rich in vitamins and minerals, serving as good sources of vitamin A, B vitamins, riboflavin, folate, iron, and zinc. Notably, eggs are one of the best dietary sources of choline—a mineral crucial during pregnancy because it supports the production of acetylcholine, which is important for muscular contractions. Choline is also linked to improved cognitive function in older adults, notes Dr. Amar Dave, a lifestyle medicine specialist with MedStar Health. Protein content One large boiled egg provides roughly 6 to 7 grams of protein, says O'Neal. While boiled eggs are protein-rich, they should not be the sole source of daily protein intake, which is vital for muscle growth and recovery. Protein needs vary based on body weight and physical activity. According to Harvard Health, the recommended dietary allowance (RDA) for protein is at least 0.8 grams per kilogram of body weight for adults. For example, someone weighing 180 pounds should consume around 65 grams of protein daily, explains O'Neal. Highly active individuals require more protein, ranging between 1.2 to 2 grams per kilogram of body weight. Pregnant women also need increased protein intake—approximately 1.1 grams per kilogram. How often can you eat boiled eggs? For most people, consuming two to three boiled eggs per day fits well within a balanced diet, O'Neal says. The Dietary Guidelines for Americans 2020-2025 emphasize eating a variety of fruits, vegetables, grains, dairy or alternatives, healthy oils, and protein-rich foods. Dr. Dave stresses the importance of diversifying protein sources by including lean meats, poultry, eggs, and plant-based proteins such as steel-cut oats, legumes, seeds, lentils, and tofu. While building muscle may require higher protein intake, it's important to note that excessive protein consumption can pose health risks. Boiled eggs and high cholesterol: What you should know If you have high cholesterol, you might have heard advice to limit or avoid eggs, especially egg yolks, where most dietary cholesterol is concentrated. One large egg contains about 200 milligrams of dietary cholesterol, according to the USDA's Food Data Central. However, Dr. Dave explains that the link between dietary cholesterol and high blood cholesterol or coronary artery disease is not conclusively proven. Research, including a 2022 review published in Nutrients, has yet to establish a direct connection. For those at risk of high cholesterol, it is more critical to monitor saturated fat intake, as diets high in saturated fats have a stronger association with elevated blood cholesterol and increased heart disease and stroke risk, Dave says. That said, having high cholesterol does not mean you must avoid boiled eggs altogether. When consumed as part of a balanced diet low in saturated fat—such as replacing red meats with lean meats, avoiding ultra-processed foods, and eating plenty of vegetables—boiled eggs can be a nutritious, protein-rich addition in moderation, O'Neal adds. As always, individuals with dietary concerns should consult their healthcare providers to develop an eating plan tailored to their health needs.
