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2 days ago
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Eating More of This Vegetable Might Be the Easiest Way To Lower Hypertension
Eating More of This Vegetable Might Be the Easiest Way To Lower Hypertension originally appeared on Parade. When you think of cardiovascular health issues, your mind may drift to hospitals, life-saving visits to the emergency room and medications. Hospitals and medications can save lives and help people manage their heart health. However, other habits can also play a significant role in supporting your overall health, including lowering blood want people to understand that small, healthy choices add up. A recent American Heart Association report found that cardiovascular disease remains the top killer of U.S. adults. However, the organization highlighted the increase in people living with hypertension as a reason for this dubious distinction. Diet is one risk factor for high blood pressure—and heart disease in general—that people have control over. "Maintaining a healthy diet can go a long way towards helping to control your blood pressure," says Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical does a blood pressure-friendly diet look like? Cardiologists and dietitians agree that it often includes one vegetable that can help people lower hypertension. They share the vegetable, ways to enjoy it and alternatives. 🩺 💊 Eating More of This Vegetable Can Help You Lower Blood Pressure, Cardiologists and RDs Agree Want to lower hypertension ASAP? Fill your cart with spinach during your next trip to the grocery store. "Spinach can help to lower blood pressure through a few different mechanisms," Dr. Chen says. "The relatively high nitrate content in spinach can increase nitric oxide levels in the body, relaxing your blood vessels."Also? Move over, bananas. Spinach is also a rich source of potassium, which matters for heart health. "Potassium is a mineral that helps balance sodium levels in the body by helping relax blood vessel walls," explains , a registered dietitian with Top Nutrition Coaching. "This can help ease pressure on the cardiovascular system."A 2023 Nutrients study suggested that eating leafy green vegetables, including spinach, may help people lower their blood pressure. Importantly, spinach isn't the only leafy green vegetable in the produce aisle, nor is it such a superfood that eating it will guarantee that your blood pressure lowers and stays in a healthy range. One cardiology dietitian stresses that no food belongs on that kind of lofty pedestal. "No single food can improve blood pressure on its own," reports Michelle Routhenstein, MS, RD, CDCES, CDN, a cardiology dietitian and owner of "Instead, considering your overall dietary pattern, and the foods and pairings you include, is essential for supporting blood pressure and heart health."However, Routhenstein agrees with Dr. Chen and Garcia-Benson—the nitrate and potassium content in spinach provides a double whammy that makes it an excellent choice for people aiming to keep their blood pressure in How Much Spinach Do You Need To Eat To Lower Blood Pressure? There isn't a specific dosage of spinach to eat if you want to lower blood pressure, explains Dr. Nishant Kalra, MD, an interventional cardiologist and regional chief medical officer at VitalSolution, an Ingenovis Health company. However, Dr. Kalra points to data suggesting that consuming about 350 to 400 milligrams of nitrate can benefit the heart."This aligns with the DASH diet, which recommends at least four servings of vegetables per day," Dr. Kalra explains. If adding milligrams of nitrates sounds too stressful, Routhenstein has a way to simplify your spinach intake. "Consuming about one to two cups of raw spinach or a half or full cup of cooked spinach four to five times a week can help you reap these benefits," she loves working spinach into soups, sandwiches and salads with tomatoes. Garcia-Benson enjoys spinach: Tossed into burrito bowls Sautéed with eggs, mushrooms and other veggies in the morning Blended into smoothies ("You won't taste it!" she reveals.) Related: Alternatives to Spinach That Can Lower Blood Pressure If hiding spinach in your smoothie doesn't sound appetizing, rest assured, there are other ways to get your fix of heart-healthy veggies. In the leafy-green family, Garcia-Benson reports that: Kale is nutrient-dense and easy to use, cooked or raw Swiss chard is packed with potassium and magnesium Arugula is mild and nitrate-rich like spinach "It's not just about spinach—getting vegetables in daily, ideally with most meals, is supportive of healthy blood pressure levels," Garcia-Benson says. "If you want to use spinach every day, go for it. However, rotating your greens week to week can help reduce food waste and keep things interesting."Speaking of which, variety is more than the spice of life. Eating an array of colorful foods (AKA the rainbow) is also vital to ensuring that you're getting the vitamins and minerals your heart needs to thrive. She also recommends: Beets, which are also high in nitrates, can help relax blood vessels and boost circulation Sweet potatoes are rich in potassium, fiber and magnesium, balancing fluids and sodium Avocados, which are packed with potassium, magnesium and heart-health fats that assist with blood pressure regulation Strawberries and blueberries that are loaded with antioxidants, reducing inflammation and supporting blood pressure function Bananas—OK, maybe don't move over just yet. "These are one of the most potassium-rich fruits, supporting sodium regulation and healthy hearts," Garcia-Benson says. Garcia-Benson isn't a fan of "eat this, not that" advice, even when it comes to blood pressure. "Rather than focusing on restriction, I encourage people to prioritize adding nutrient-dense foods to their plate," she says. "That naturally pushes out some of the higher-sodium, added-sugar, or high-saturated-fat foods without being overly rigid. Still, she concedes it's important to be mindful of a few components when choosing meals, including limiting: Highly processed foods Fried foods Sugary drinks and sweets Cured meats and snack foods that can add sneaky high amounts of salt Related: Other Tips To Support Blood Pressure Diet is a critical way to lower blood pressure and prevent hypertension. However, cardiologists recommend taking a holistic approach. Dr. Chen suggests: Engaging in regular physical activity Maintaining a healthy weight Avoiding alcohol and tobacco Getting enough quality sleep Managing stress That advice might sound simple, but managing blood pressure can feel complicated. Remember, support is available. "If you're concerned about high blood a primary care provider or cardiologist for evaluation and management," shares Dr. Kalra. A registered dietitian can also help you craft a heart-healthy diet—including dishing out delicious ways to enjoy spinach and other vegetables. Up Next:Sources: Heart and Stroke Statistics. American Heart Association. Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center Kathleen Garcia-Benson, RDN, a registered dietitian with Top Nutrition Coaching Vitamins and Minerals for Blood Pressure Reduction in the General, Normotensive Population: A Systematic Review and Meta-Analysis of Six Supplements. Nutrients. Michelle Routhenstein, MS, RD, CDCES, CDN, a cardiology dietitian and owner of Dr. Nishant Kalra, MD, an interventional cardiologist and regional chief medical officer at VitalSolution, an Ingenovis Health company Increasing Nitrate-Rich Vegetable Intake Lowers Ambulatory Blood Pressure in (pre)Hypertensive Middle-Aged and Older Adults: A 12-Wk Randomized Controlled Trial. The Journal of Nutrition. Eating More of This Vegetable Might Be the Easiest Way To Lower Hypertension first appeared on Parade on Jul 26, 2025 This story was originally reported by Parade on Jul 26, 2025, where it first appeared. Solve the daily Crossword
Yahoo
3 days ago
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The One Protein Mistake That Makes Weight Loss Harder On Semaglutide—And How To Avoid It
You might already know that it's important to eat enough protein while taking a weight-loss medication, but a new study explains why this macro is so essential. People on weight-loss drugs often lose muscle mass while they lose weight, but new scientific findings suggest boosting your protein can help combat this, keeping you healthy and strong. Here's what experts have to say about the study and what you should know. When you start losing weight on a weight loss medication, it can happen pretty fast. And chances are high that you're not just losing fat, but essential lean muscle mass, too. Why does this matter? Well, losing lean muscle mass can have a negative impact on your metabolism and blood sugar levels, which will ultimately work against your weight loss efforts. It can even mess with your bone health. But a new study presented at ENDO 2025 found that there's a relatively easy, simple way to combat this: Eat more protein. To be fair, weight loss specialists and dietitians have been preaching this for years. But it's helpful to see the reasons spelled out so clearly in scientific research. So, here's what the study found, what you need to know about the connection between protein and muscle, and why protein is so crucial when you're on a weight loss drug. Meet the experts: Kais Rona, MD, is a bariatric surgeon at MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA; Sonya Angelone, RDN, is a nutritionist and registered dietitian based in San Francisco, California; Scott Keatley, RD, is co-owner of Keatley Medical Nutrition Therapy What did the study find? For the study, researchers followed 40 adults with obesity for three months. Of those, 23 were taking a semaglutide medication (a GLP-1 receptor agonist medication and the active ingredient in Wegovy and Ozempic), while the other 17 went through a weight loss program called Healthy Habits for Life, which encourages diet and lifestyle changes to achieve weight loss. The researchers analyzed the participants' muscle mass during the study period. While the study participants who took semaglutide lost more weight than those who followed the diet and lifestyle program, people in both groups lost the same amount of lean muscle mass. The researchers found that people in the semaglutide group who were older, female, or ate less protein had more muscle loss. As a result, the study concluded that eating more protein may help protect against muscle mass loss linked to semaglutide. Why is protein helpful in maintaining and building muscle mass? Protein is an important component for muscles, says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. 'Protein provides the building blocks necessary to stimulate muscle protein synthesis, the process through which the body repairs and builds muscle tissue,' he says. When you consume enough protein, you're more likely to retain and even build muscle, Keatley explains. But when you don't have enough protein, your body will 'cannibalize' some of your muscle mass for energy, he says. Why is it so important to consume protein on a GLP-1? For starters, GLP-1 receptor agonist medications like semaglutide are designed to tamp down on appetite, points out Sonya Angelone, RDN, a nutritionist and registered dietitian based in San Francisco. And since some people experience medication side effects like nausea, they may end up eating smaller amounts of protein and more carb-rich foods, which are usually better tolerated with nausea, she says. 'It is super important to eat more protein when losing weight to minimize the amount of muscle lost during weight loss. Otherwise, you are more likely to regain the lost weight since you will end up with less muscle, which naturally burns calories.' Protein also helps to keep you feeling fuller, longer, Angelone says. 'That helps you eat less, which is a good strategy in any weight loss program,' she says How much protein should you be taking on a GLP-1? If you're unsure how much protein you should be eating while you're taking a GLP-1 medication, it's a good idea to talk to your prescribing doctor for personalized advice. 'I often recommend patients to have 1.2 grams to 1.5 grams of protein per kilogram of body weight daily,' says Kais Rona, MD, a bariatric surgeon at MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. He also suggests that his patients on these medications do resistance training to maintain their muscle mass. Strength training is also super important to combat bone density loss, which can occur while taking a GLP-1. Check out our Protein Playbook here for the best recipes, the latest science, and clear info on your favorite macro. What are some of the best ways to consume protein? Your body can only absorb and use 20 to 30 grams of protein per sitting to support muscle repair and growth, according to Keatley. Because of this, 'it's important to space protein intake throughout the day, rather than loading it all into one meal,' he says. That means trying to load up on protein at breakfast, lunch, and dinner, along with a snack or shake if needed. As for what kind of protein to reach for, Angelone recommends lean proteins like fish, chicken, tofu, eggs, and lean meat. 'Beans and quinoa are also good sources of protein which contain fiber—that can offset a side effect of constipation in people taking GLP-1 agonists,' she says. 'For someone who tolerates dairy products, Greek yogurt and cottage cheese are rich sources of protein.' Experts stress the importance of combining all this protein intake with exercise, too. 'If you're not working out, start,' Keatley says. 'Pairing this protein intake with resistance training is what really drives lean mass preservation.' You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
3 days ago
- Health
- Yahoo
The One Protein Mistake That Makes Weight Loss Harder On Semaglutide—And How To Avoid It
You might already know that it's important to eat enough protein while taking a weight-loss medication, but a new study explains why this macro is so essential. People on weight-loss drugs often lose muscle mass while they lose weight, but new scientific findings suggest boosting your protein can help combat this, keeping you healthy and strong. Here's what experts have to say about the study and what you should know. When you start losing weight on a weight loss medication, it can happen pretty fast. And chances are high that you're not just losing fat, but essential lean muscle mass, too. Why does this matter? Well, losing lean muscle mass can have a negative impact on your metabolism and blood sugar levels, which will ultimately work against your weight loss efforts. It can even mess with your bone health. But a new study presented at ENDO 2025 found that there's a relatively easy, simple way to combat this: Eat more protein. To be fair, weight loss specialists and dietitians have been preaching this for years. But it's helpful to see the reasons spelled out so clearly in scientific research. So, here's what the study found, what you need to know about the connection between protein and muscle, and why protein is so crucial when you're on a weight loss drug. Meet the experts: Kais Rona, MD, is a bariatric surgeon at MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA; Sonya Angelone, RDN, is a nutritionist and registered dietitian based in San Francisco, California; Scott Keatley, RD, is co-owner of Keatley Medical Nutrition Therapy What did the study find? For the study, researchers followed 40 adults with obesity for three months. Of those, 23 were taking a semaglutide medication (a GLP-1 receptor agonist medication and the active ingredient in Wegovy and Ozempic), while the other 17 went through a weight loss program called Healthy Habits for Life, which encourages diet and lifestyle changes to achieve weight loss. The researchers analyzed the participants' muscle mass during the study period. While the study participants who took semaglutide lost more weight than those who followed the diet and lifestyle program, people in both groups lost the same amount of lean muscle mass. The researchers found that people in the semaglutide group who were older, female, or ate less protein had more muscle loss. As a result, the study concluded that eating more protein may help protect against muscle mass loss linked to semaglutide. Why is protein helpful in maintaining and building muscle mass? Protein is an important component for muscles, says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. 'Protein provides the building blocks necessary to stimulate muscle protein synthesis, the process through which the body repairs and builds muscle tissue,' he says. When you consume enough protein, you're more likely to retain and even build muscle, Keatley explains. But when you don't have enough protein, your body will 'cannibalize' some of your muscle mass for energy, he says. Why is it so important to consume protein on a GLP-1? For starters, GLP-1 receptor agonist medications like semaglutide are designed to tamp down on appetite, points out Sonya Angelone, RDN, a nutritionist and registered dietitian based in San Francisco. And since some people experience medication side effects like nausea, they may end up eating smaller amounts of protein and more carb-rich foods, which are usually better tolerated with nausea, she says. 'It is super important to eat more protein when losing weight to minimize the amount of muscle lost during weight loss. Otherwise, you are more likely to regain the lost weight since you will end up with less muscle, which naturally burns calories.' Protein also helps to keep you feeling fuller, longer, Angelone says. 'That helps you eat less, which is a good strategy in any weight loss program,' she says How much protein should you be taking on a GLP-1? If you're unsure how much protein you should be eating while you're taking a GLP-1 medication, it's a good idea to talk to your prescribing doctor for personalized advice. 'I often recommend patients to have 1.2 grams to 1.5 grams of protein per kilogram of body weight daily,' says Kais Rona, MD, a bariatric surgeon at MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. He also suggests that his patients on these medications do resistance training to maintain their muscle mass. Strength training is also super important to combat bone density loss, which can occur while taking a GLP-1. Check out our Protein Playbook here for the best recipes, the latest science, and clear info on your favorite macro. What are some of the best ways to consume protein? Your body can only absorb and use 20 to 30 grams of protein per sitting to support muscle repair and growth, according to Keatley. Because of this, 'it's important to space protein intake throughout the day, rather than loading it all into one meal,' he says. That means trying to load up on protein at breakfast, lunch, and dinner, along with a snack or shake if needed. As for what kind of protein to reach for, Angelone recommends lean proteins like fish, chicken, tofu, eggs, and lean meat. 'Beans and quinoa are also good sources of protein which contain fiber—that can offset a side effect of constipation in people taking GLP-1 agonists,' she says. 'For someone who tolerates dairy products, Greek yogurt and cottage cheese are rich sources of protein.' Experts stress the importance of combining all this protein intake with exercise, too. 'If you're not working out, start,' Keatley says. 'Pairing this protein intake with resistance training is what really drives lean mass preservation.' You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
17-07-2025
- Health
- Yahoo
5 Surprising Causes of Hernias to Have on Your Radar
Suki Waterhouse recently said that she got a hernia from wearing tight pants. This is far from the only surprising way people can develop a hernia. The health issue needs to be corrected with surgery. Getting a hernia sounds like the opposite of a good time, so people paid attention when Suki Waterhouse recently revealed that she got one from wearing tight pants. ''Suki you never tweet anymore,'' she wrote on X. 'Have you ever considered I wore pants so tight 6 months ago it caused a hernia & I've been too scared to tell you?' The Daisy Jones & the Six star also shared a photo of herself onstage wearing second-skin pants and lying in what appears to be a hospital bed. While most people have at least heard of a hernia before, the details surrounding what they are and what causes them may be a little vague. Can you actually get a hernia from wearing tight pants? According to doctors we spoke with, this is actually a thing. With that in mind, these are the most surprising causes of hernias to have on your radar—for the just in case, of course. Meet the experts: Mir Ali, M.D., is medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA; Jennifer Wider, M.D., is a women's health expert and author of The New Mom's Survival Guide; Christine Greves, M.D., is an ob-gyn at the Winnie Palmer Hospital for Women and Babies in Orlando, Florida. What is a hernia? A hernia is a sac that's formed by the lining of the abdominal cavity, according to the U.S. National Library of Medicine. This sac comes through a hole or weak area in a layer of the abdomen wall called the fascia that surrounds the muscle. There are several types of hernias, and they're usually identified by their location and cause, according to Mir Ali, M.D., medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. The most common type is an inguinal hernia, which is a bulging of contents of the abdomen through a weak area in the lower abdominal wall, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). However, you can also get a femoral hernia (in the upper thigh), hiatal hernia (in the diaphragm muscle), incisional hernia (through a scar from abdominal surgery), and umbilical hernia (around the belly button). People may have no symptoms from a hernia outside of a visible bulge under the skin, according to the U.S. National Library of Medicine. But some people may feel discomfort, pain, heaviness, or a burning feeling, per the NIDDK. Symptoms may also get worse when you strain, lift, cough, or stand for a long periods of time. As hernias grow, the small intestine may get stuck in the hole and lose its blood supply in a complication known as a strangulated hernia. This is life-threatening and may cause symptoms like sudden and severe pain, bloating, nausea, and vomiting, according to the NIDDK. Surprising causes of hernias Any activity or medical issue that increases pressure on the stomach wall and muscles may lead to a hernia, Dr. Ali says. Lifting heavy objects is a big potential cause of a hernia—it can put pressure on the abdominal wall, straining the muscles and tissues in the area and leading to a weakening or tear if you go well beyond your usual capacity or don't use proper lifting technique, Dr. Ali explains. Having obesity also doubles the risk of a hernia. This is because excess weight puts constant pressure on the abdominal wall, which can make it more likely for weak spots to form, creating a hernia, Dr. Ali explains. But there are other causes that aren't as well known. Keep these in mind. Allergies Having a chronic cough or chronic sneezing from allergies or another upper respiratory condition can raise your risk of a hernia. 'Anything where you're straining the abdominal wall can be an issue,' Dr. Ali says. When you increase pressure in the belly region, it can cause a hernia to form. Constipation Dealing with chronic constipation is a risk factor for developing a hernia. Why? Straining can put pressure on your intestinal wall, raising the odds the contents in your abdomen will push out through a weak spot, Dr. Ali explains. Repeated pregnancies Having several pregnancies can raise your risk of developing a hernia, says women's health expert Jennifer Wider, M.D., author of The New Mom's Survival Guide. 'As the fetus grows in the uterus, there is an increase [in] abdominal pressure," she explains. 'In addition, the hormones that are released during pregnancy relax the muscles, allowing the belly to grow." Both of these can increase the risk of an umbilical hernia (which is around the belly button). Repeated pregnancies can repeatedly stress these areas of the body, explains Christine Greves, M.D., an ob-gyn at the Winnie Palmer Hospital for Women and Babies in Orlando, Florida. 'The abdominal wall muscles and connective tissue can weaken the more times they need to expand," she says. 'This puts women at a higher risk of hernia." Dr. Greves says it can be hard to prevent hernias from repeat pregnancies, but maintaining a healthy weight and strengthening core muscles may help. Though women should consult their doctor before beginning an exercise program postpartum. Putting on or taking off tight pants Wearing tight pants alone is unlikely to cause a hernia, according to Dr. Ali. 'In fact, when a patient has a hernia, there are belts that put pressure on the area to hold it in,' he says. But, straining hard to pull on tight pants or to take them off could cause a hernia, Dr. Ali says. Getting older Inguinal hernias are most common in people between the ages of 75 and 80. There are a few reasons why getting older raises your risk of hernia, according to Dr. Ali. Those include muscles naturally weakening over time and a drop in tissue elasticity. That doesn't mean you're doomed to get a hernia as you age: Strength training exercises, especially around the core, can help to combat this, he says. But, again, talk to your doctor before starting a new exercise program, especially if you have any pre-existing conditions. What to do if you suspect you have a hernia If you think you have a hernia, it's important to get it evaluated by a healthcare professional. 'If there is some doubt, diagnostic studies like ultrasounds and CT scans can help identify a hernia,' Dr. Ali says. Unfortunately, there's no pill or cream that can fix a hernia—surgery to repair the weak abdominal wall tissue and close the hole is the only thing that can permanently fix this, Dr. Ali says. Most hernias are closed with stitches or mesh patches. Hernias don't usually come back after they're treated, according to Dr. Ali. But it is possible to get another one in a different location. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Yahoo
26-06-2025
- Health
- Yahoo
Should You Try Fibermaxxing? Why Experts Support The Viral Trend That Makes Your Carbs Healthier
A new viral social media trend has everyone "fibermaxxing." This basically means you're aim to 'meet or exceed' the recommended daily fiber intake. Here's what experts have to say about the trend, whether it's safe, and how to do it. There's no doubt about it: Fiber has become the supplement queen these past few years. It makes sense, considering it can do everything from support your digestive health to help with weight management. And, as with any buzzy health trend, fiber has slowly made its way onto the TikTok algorithm, with users pointing out its health benefits and telling followers they're prioritizing high fiber foods. They've even come up with a new term, "fibermaxxing," to describe this intense fiber focus. But what is fibermaxxing, exactly, and is this a social media health trend something you should actually try? Women's Health asked some experts to weigh in, and they had a few thoughts on things to consider before diving in. Meet the experts: Sara K. Riehm, RD, is a dietitian at Orlando Health Center for Health Improvement; Mir Ali, MD, is a board certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. Technically, "fibermaxxing" isn't a medical term, but it's based on nutritional recommendations on how much fiber to eat in a day. The practice 'encourages maximizing fiber intake in meals and snacks to promote digestive health and overall well-being,' explains Sara K. Riehm, RD, a dietitian at Orlando Health Center for Health Improvement. With fibermaxxing, you aim to 'meet or exceed' the recommended daily fiber intake, which is usually between 25 to 38 grams for adults. People do this by eating a range of fiber-rich foods and sometimes by using supplements, Riehm explains. FWIW, some of the biggest sources of dietary fiber include unsweetened, high-fiber cereal, bulgar wheat, lima beans, Brussels sprouts, and sweet potato, according to the Dietary Guidelines for Americans. 'We're going to see fiber showing up in the highest amounts in plant foods,' Riehm says. There are two main types of fiber: Soluble and insoluble. 'Soluble fiber slows digestion, while insoluble fiber speeds up digestion,' Riehm says. 'We can use these to our advantage when we're dealing with diarrhea or constipation respectively.' Well, getting enough fiber really is great for your overall health. Fiber is a macronutrient with plenty of health perks, but research suggests that just 5 percent of people get enough fiber in their diet. 'Fiber will help keep your colonic movements regular,' says Mir Ali, MD, board certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. 'It helps maintain a healthy gut flora, which could be important for maintaining normal metabolism and hormone levels.' Fiber can help lower cholesterol, too. 'Soluble fiber will bind to cholesterol molecules and help us excrete them rather than them getting absorbed into the bloodstream,' Riehm says. Because soluble fiber is digested slower, it helps with blood sugar control, too, she says. Fiber even adds bulk to your food, making you feel fuller, longer, and potentially helping to support weight loss, Dr. Ali says. 'It's a very powerful super nutrient, so including more of it in our diet can really make a positive impact on our health,' Riehm adds. For the most part, experts say you're just fine to try fibermaxxing. 'This is one of the safer nutrition trends I've seen,' Riehm says. 'It's focused on consuming nutrient-dense foods and including more of one of the most beneficial components of our diet.' But, of course, everyone is different. 'There's always a chance someone could have too much of a good thing,' Riehm says. 'There are certain GI conditions where it isn't appropriate to have high levels of fiber, and you may want to talk to your doctor before implementing a meal plan like this.' Dr. Ali and Riehm stress the importance of ramping up your fiber intake slowly. Meaning, don't just suddenly go all in with fiber if you haven't had much in the past. Otherwise, you could end up dealing with gas and bloating. 'You also want to make sure you're drinking a lot of fluids,' Ali says. 'If you don't drink enough, fiber can bind you up, leading to constipation.' With that in mind, go ahead and dive into fibermaxxing. Just start slow. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
