Latest news with #healthyeating
Forbes
2 hours ago
- Health
- Forbes
‘Fibermaxxing' Trends On TikTok. How Much Fiber Should You Be Getting?
The "fibermaxxing" trend on social media is encouraging people to eat more fiber. Pictured are ... More higher fiber foods like berries, oranges, avocados, chia seeds, wholegrain breads, wholegrain pasta, potatoes, oats, corn, mixed beans, brazil nuts, sunflower seeds, pumpkin seeds, broccoli, pistachios and bananas among others. (Photo: Getty) As TikTok trends go, this 'fibermaxxing' trend is probably one of the better ones. After all, telling people to eat more fiber is better than telling people to eat something like dirt, which has been a trend on TikTok that I've described in Forbes previously. Most Americans are probably already getting enough dirt each day—depending how you define dirt. But that's not the case with fiber. So, if you are the average American who is getting way less fiber than what's been recommended by the U.S. Department of Agriculture, for example, significantly boosting the amount of fiber that you consume each day could be a good thing. But be careful about stepping too much on the gas because that could result in some problems in end, so to speak. What Are The Potential Benefits of 'Fibermaxxing'? Of course, the fiber in 'fibermaxxing' refers to dietary fiber—the parts of plant-based foods that your gastrointestinal tract can't readily digest or absorb—and not the fiber found in telecommunications wires. Different types of dietary fiber can do different things. Some can serve as bulking agents, absorbing and retaining water all that stuff moving through your gastrointestinal tract so that in the end, or rather out the end your poo can move more readily. Some can delay how quickly food moves from your stomach so that you feel full longer. Some can affect the absorption of other things in your diet. Some can be fermented by microbes in your intestines into various gases and substances like short-chain fatty acids that then can have different physiologic effects. These various reasons are why fiber can have far-flung—and fart-flung—effects. A number of the effects may be quite beneficial to your health. Higher fiber intake has been linked to making bowel movements more regular, stabilizing blood sugar levels, lowering total and LDL cholesterol, reducing blood pressure and balancing the pH in your intestines. In the longer run, such things may reduce your risk of obesity, cardiovascular disease, diabetes, cancer and other medical conditions. How Much Fiber Should You Be Getting Each Day Your average American adult consumes 10 to 15 grams of fiber per day, which is well below the recommended levels. For example, the U.S. Food and Drug Administration currently lists 28 grams as the daily amount of fiber you should be getting as a adult, assuming that you are consuming 2,000 calories a day. The USDA's Dietary Guidelines for Americans offers more specific recommendations by age and sex. So, if you are woman from 18 to 50 years of age, you should be getting at least 25 to 28 grams of fiber a day. This minimum drops to 22 grams a day when get past 50. The levels are higher for men, going from 31 to 35 grams a day, if you are 18 to 50 years of age, down to 28 grams if you are 51 years or older. How Much Fiber Is In Higher Fiber Food? Increasing your fiber intake means eating more foods that are rich in fiber such as fruits, vegetables, legumes, seeds, and whole grains. Fiber is just one of the reasons why it can be quite fruitful to make sure that you are eating enough fruits in your diet. For example, according to the Mayo Clinic website, a cup of raspberries has around eight grams of fiber, whereas a cup of strawberries has around three grams. A medium-sized pear has 5.5. grams, a medium-sized apple with skin 4.5 grams, a medium-sized banana three grams and same with an medium-sized orange. Dried fruits such as apricots, dates, prunes and raisins can provide a good amount of fiber as well. Another way to get more fiber is to give peas a chance and other vegetables a chance, too. You can get about nine grams of fiber from a cup of boiled green peas, five from the same amount of either boiled broccoli or turnip greens, between four to 4.5 from a cup of either brussel sprouts or sweet corn and four from a medium-sized baked potato with skin. A cup of raw cauliflower will give two grams whereas a medium-sized raw carrot will give your around two. You can't get pasta the fact that whole-wheat spaghetti is going to give you more fiber (six grams for a cup of the cooked stuff) than the regular type of spaghetti. A cup of instant oatmeal can sort of instantly give you four grams while a cup of cooked brown rice can offer 3.5 grams. One slice of either whole-wheat or rye bread has around two grams And don't make legumes 'has beans' in your diet. Make them now beans. A cup of boiled split peas can offer a whopping 16 grams of fiber. A cup of boiled lentils is close at 15.5. The same amount of boiled black beans can provide 15. You could also go nuts. An ounce of almonds or about 23 of them has around 3.5 grams of fiber. The same weight of pistachios or 49 of them has about three grams. What Are The Risks Of 'Fibermaxxing'? So, are there any risks of getting too much fiber, taking the 'maxxing' or maximizing part too much to the max, such as downing many loaves of fruitcakes each day. Well, one risk is not getting a balanced diet. You don't want to just focus on one nutritional need while neglecting others such as different vitamins and minerals. The problem with any 'maxxing' recommendation is that it suggests that there is one magical nutrient that is more important above all others. So give the 'maxxing' idea the axe in general. Another potential issue are the effects of fiber on your GI tract. While pulling fluid into and bulking up your stool and prompting fermentation reactions with the microbes in your gut can do a lot of good, there are potential drawbacks such as excess gas, bloating, stomach cramps and, of course, lots o' farting. So, if you tell people you are 'fibermaxxing' and see them step away from you, you may know why. If you find yourself being too much of a gas at parties in a bad way, you could always moderate your fiber intake as long as you stay above the recommended daily amounts. Exercise can help alleviate feeling like a hot air balloon as well. As I've detailed when covering the trend of going on 'fart walks,' physical activity can get your gut moving more. After all, who hasn't started running and then felt propelled by a series of farts? Since the fiber absorbs fluid in your gut, lots of fiber in your diet can leave you dehydrated. Therefore, it will be important to combine fiber intake with enough fluid intake. You can get a sense of your hydration levels by looking at your urine. Dark urine is a sign that your body may be dehydrated. Just remember, if you eat a ton of peas, look at your pee. Changing your fluid balance and bulking up your stool can affect your bowel habits in different ways, ranging from diarrhea to constipation. If the constipation gets severe enough, you may experience intestinal blockage, requiring immediate medical attention. Increasing your physical activity and fluid intake can help with constipation. Of course, if you are downing bran flakes like there's no tomorrow and having bowel issues, you may want to cut back on your 'maxxing.' So, if you've a gut feeling that you are not getting enough fiber, by all means, boost your fiber intake. Just make sure that you don't step too much on the gas with the 'fibermaxxing' because you could end up with too much, well, gas, and other issues.
The Sun
4 hours ago
- Health
- The Sun
The 3 ‘healthy' summer foods secretly stalling your weight loss – as doctor warns think twice
A WEIGHT LOSS doctor has revealed three so-called 'slimming' staples that could secretly be causing you to pile on the pounds this summer. While they may seem like safe options, they're often loaded with hidden sugars, fats or calories - and could be the real reason your weight loss has stalled. Losing weight in summer may seem easier with an abundance of healthy fresh fruits and vegetables available. And warmer weather tends to come with a need for less calories. But according to Professor Franklin Joseph, consultant physician and head of Dr Frank's Weight Loss Clinic, many Brits fall into the 'healthy halo' trap - as seemingly "healthy" summer foods" may be doing more harm than good. 'It's not about cutting out everything,' he said, 'but understanding how certain foods - even the ones marketed as healthy - can quietly derail your goals.' 1. Smoothie bowls While smoothie bowls are colourful, Instagram -friendly and often topped with fruit, seeds and granola, they can contain more calories than a full English breakfast, warned Prof Joseph. He said: 'People forget that blended fruit removes the fibre that slows down sugar absorption. "Then you add sweet toppings like honey, nut butter and granola - and suddenly you've got a 600 to 800 calorie breakfast that leaves you hungry an hour later.' Instead, he recommends whole fruits with a protein source like Greek yoghurt or a small handful of nuts to stay fuller for longer. 2. Shop-bought iced coffees Iced coffees may seem like a light treat, but may sold in supermarkets and cafes are loaded with syrups, cream and full-fat milk. "Some contain more sugar than a can of coke,' said Prof Joseph. Nutrionist hacks that make healthy eating easy And even drinks labelled as 'skinny' can contain additives or sweeteners that trigger cravings and increase hunger later in the day, he added. 'If you're watching your weight, go for black iced coffee with a splash of milk - or make your own at home so you know exactly what's in it.' 3. Creamy summer salads 2 Salads may sounds like the perfect with loss choice, but the devil's in the dressing, Prof Joseph said. He explained: 'Coleslaw, potato salad and pasta salad are BBQ staples, but they're often swimming in mayonnaise or creamy sauces that are high in fat and calories. "Even a small serving can pack in more than 200 calories without offering much in terms of fibre or protein.' He suggests swapping creamy dressings for lighter options like lemon juice, balsamic vinegar or olive oil with herbs - and bulking salads out with grilled veg, beans or lean protein to stay satisfied. Think twice before you tuck in Prof Joseph said summer brings more casual eating - from BBQs to picnics and iced drinks on the go - and it's easy to underestimate the hidden calories. These foods aren't 'bad', but they can quietly add up if you're trying to lose weight, he advised. He added: 'Being a bit more mindful - whether that's skipping a creamy salad, making your own iced coffee or choosing whole fruit over a smoothie bowl - can make a big difference over time." By Lucy Gornall, personal trainer and health journalist EXERCISE can be intimidating and hard to devote yourself to. So how do you find the right workout for you? As a PT and fitness journalist, I've tried everything. I've taken part in endless fitness competitions, marathons and I maintain a regime of runs, strength training and Pilates. Fitness is so entrenched in my life, I stick to it even at Christmas! The key is finding an activity you love that can become a habit. My top five forms of exercise, especially if you're trying to lose weight, are: Walking Running Pilates High-intensity interval training (HIIT) Strength training
Yahoo
18 hours ago
- Health
- Yahoo
I'm a nutritionist. These are the healthiest fruits to eat — and how much you should be eating
If you're trying to eat healthier, fruit is one of the easiest — and tastiest — ways to get more nutrients into your day. But with so many options to choose from, you might wonder: which fruits actually pack the biggest nutritional punch? Madelyne Beckles, a registered holistic nutritionist, say while all fruits offer benefits, some stand out more than others for their powerhouse nutritional profiles. This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle. Below, we've rounded up Beckles's top picks for the healthiest fruit to eat. From antioxidant-rich berries to fibre-filled apples and vitamin C–loaded citrus, here's what to know about the fruits worth working into your routine. The healthiest fruits, according to a nutritionist 1. Blueberries Want to eat healthier but you're not sure where to start? Beckles says you can't go wrong with blueberries. 'They're full of antioxidants, vitamin C and fibre,' she said. 'They support your digestion and your blood sugar balance.' Their dark blue hue is more than just pretty — it signals a high concentration of antioxidants that help fight off free radicals, which are unstable molecules that can damage your cells over time. According to Beckles, free radicals cause tissue breakdown that can lead to "aging, fatigue and dull skin." 2. Strawberries In addition to being high in antioxidants and vitamin C, strawberries have another benefit: hydration. 'They're the highest water-containing berry,' said Beckles. 'We love to drink our water, of course, but eating water also helps to support our bodies.' 3. Apples Beckles turns to apples when she needs a convenient and filling snack,'They're full of fibre,' she said. 'They're crunchy, satisfying and easy to take on the go.' She noted that apples contain both soluble and insoluble fibre — one supports digestion, the other keeps things moving. 'They're so low-maintenance and they keep fresh for a long time,' she added. 4. Grapefruit Citrus fruits are well known for their immunity-boosting powers and grapefruit brings bonus benefits. 'It supports the liver,' said Beckles, which she called one of the most hardworking organs in the body. 'The liver gets burdened by stress, alcohol, sugary foods and fatty foods, so I love grapefruit to support its function.' 5. Stone fruits Stone fruits like peaches, nectarines and plums help bring a healthy glow. 'Orange fruits and vegetables have vitamin A, which is really supportive to our skin,' she said. 'Retinol is a form of vitamin A, so you can eat your retinol through stone fruits.' The fuzzy skin also provides gut-friendly fibre that nourishes your microbiome. How much fruit should you really eat? Wondering if there's such a thing as too much fruit? Don't overthink it. Beckles said it's best to aim for a couple of servings a day to help support digestion, immunity and steady energy levels. She also recommended reaching for fruit in the morning to kick-start your day and again around 3 p.m. when energy tends to dip. 'It's a quick transit food,' she said. 'It takes about 20 minutes for your body to digest.' Fruit myths debunked Despite being packed with nutrients, fruit sometimes ends up on the 'avoid' list, especially in diet circles worried about sugar. But Beckles said there's no need to be cautious. 'Fruit is not something to be feared,' she said. 'It's so good for you. It has tons of fibre, tons of vitamins, minerals and essential nutrients that we all need.' Fruit may be a natural source of sugar, but it comes wrapped in fibre, which helps regulate blood sugar spikes and leaves you feeling fuller for longer. 'Don't be afraid of eating it on its own,' Beckles said. 'When you're eating it in its whole form, it has enough fibre that it's not going to spike your blood sugar.' Another one of the most persistent myths around fruit is that fresh is better than frozen. But Beckles said frozen options are just as nutritious. 'I'm very pro-frozen fruit,' she said. 'It doesn't spoil, so you're going to have it for a long time. It's really helpful for people who are on the go.' Additionally, while there's no 'wrong' time to eat fruit, Beckles suggested eating with the seasons when possible. Not only is seasonal produce more sustainable and often more affordable, but it may also support the body's natural rhythms. 'I really emphasize eating seasonally because that means we're eating locally and we're eating foods that our body understands based on the temperatures outside,' she said. 'Eating tropical fruits in the winter, for example, can be very confusing to our bodies.' Summer is the perfect time to eat more fruit, with so many fresh options in season. Beckles called it 'the peak fruit moment.' The bottom line Whether you're reaching for berries, apples or stone fruit, you're fuelling your body with fibre, vitamins, hydration and energy-boosting carbs. With summer bringing an abundance of fresh, flavourful fruit, it's an ideal time to make fruit a daily habit. If you're going to commit to just one? 'Blueberries would be my top pick,' said Beckles. But you don't have to play favourites. 'The body loves variety,' she added. Your body — and your taste buds — will thank you for mixing it up.
Associated Press
a day ago
- Health
- Associated Press
Beyond the numbers: rethinking diets for overweight kids
GA, UNITED STATES, July 23, 2025 / / -- Tackling childhood obesity has long centered around rigid calorie counting and restrictive diets—methods that often backfire when applied to children. A new review proposes a gentler, more effective strategy: focusing on structure, not strictness. By encouraging consistent mealtimes, improving breakfast quality, simplifying food group choices, and cultivating a positive relationship with food, the approach shifts from control to cooperation. The goal is not immediate weight loss, but the establishment of healthy habits that last. These strategies reduce stress, empower families, and offer a sustainable path toward preventing obesity—without the numbers game. Over the past decades, childhood obesity has become a global health crisis, intensified by the sedentary routines and dietary disruptions of the COVID-19 pandemic. Excess weight gained early in life not only leads to physical and psychological complications but also sets the stage for obesity in adulthood. Traditional treatment models often involve strict calorie control, which can overwhelm young children and create negative associations with food. In fact, research shows that pressure to diet can worsen weight gain and emotional eating. Due to these challenges, there is a growing need for kinder, more developmentally appropriate approaches to childhood nutrition and obesity prevention. On January 10, 2025, Pediatric Discovery published a narrative review (DOI: 10.1002/pdi3.2524 ) led by Dr. Karolina Kuźbicka from the Medical University of Gdańsk. Drawing on two decades of scientific literature and clinical insights, the study outlines a practical set of nutritional strategies to combat childhood obesity—without the use of calorie counting. Aimed at healthcare providers, educators, and parents, the review emphasizes simple, flexible routines that respect children's emotional needs and foster lasting behavioral change. Instead of calorie limits or rigid meal plans, the review introduces four foundational strategies: structured meal timing, balanced breakfasts, proportion-based food planning, and a healthy attitude toward eating. For instance, the author recommends eliminating unplanned snacks between meals, maintaining consistent mealtimes, and encouraging family meals to promote mindful eating. Breakfast is highlighted as a vital habit that supports better nutrient intake and cognitive function; small changes—like replacing sugary cereal with fiber-rich porridge—can make a meaningful difference. The review also advocates using visual plate models or daily portion guidelines to simplify food decisions without invoking calorie anxiety. Importantly, the emotional context of eating takes center stage. Rather than forcing children to eat certain foods, parents are encouraged to model healthy choices and create a low-pressure, positive environment around meals. Techniques such as sticker charts or involving children in meal prep help build confidence and ownership. These strategies aim not just to reduce weight but to reframe eating as a supportive, family-centered activity—one that sets the foundation for lifelong health. 'Childhood obesity isn't just a nutritional issue—it's an emotional one,' said Dr. Karolina Kuźbicka, the lead author of the review. 'What children need most is not dietary control, but guidance, routine, and trust. Our role is to shape a home environment where healthy choices feel natural, not forced. By making small, sustainable changes, we can help families shift the focus from counting calories to nurturing long-term well-being.' These nutrition-first strategies offer a low-stress, high-impact solution for professionals and families confronting the rise in childhood obesity. Their adaptability makes them especially useful in schools, clinics, and at home, with no need for complex diets or rigid tracking tools. While this review centers on nutrition, the framework opens doors for integration with physical activity and psychological support to further enhance impact. As research and practice evolve, this gentle, child-centered method may become a cornerstone of public health efforts—empowering children not through restriction, but through healthy habits and a positive food culture. DOI 10.1002/pdi3.2524 Original Source URL Lucy Wang BioDesign Research email us here Legal Disclaimer: EIN Presswire provides this news content 'as is' without warranty of any kind. We do not accept any responsibility or liability for the accuracy, content, images, videos, licenses, completeness, legality, or reliability of the information contained in this article. If you have any complaints or copyright issues related to this article, kindly contact the author above.
Medscape
a day ago
- Health
- Medscape
Children's Breakfast Cereal Trending Downward Nutritionally
Consumption of ultraprocessed foods — ie, foods fortified with preservatives, additives, salt, sugar, and added fats — is a global problem, especially in the US. In fact, these foods represent more than half of the average daily energy intake. Contributing to this alarming trend are ready-to-eat breakfast cereals for children, which in the past decade have emphasized ingredients that favor palatability — significantly more sugar, fats, and sodium — vs health (eg, fiber or protein). 'One of the biggest takeaways from our study is that newly launched cereals marketed to children in the US have trended in the wrong direction nutritionally,' Qingxiao Li, PhD, study coauthor and assistant professor in the Department of Agricultural Economics and Agribusiness at Louisiana State University in Baton Rouge, Louisiana, told Medscape Medical News . 'Despite growing attention to child nutrition, the lack of nutritional improvement in this prominent food category suggests that broader dietary challenges persist,' she said. An Unhealthy Start The cross-sectional analysis of product attributes (nutritional content, ingredients, packaging, and target audience) of food and beverage product launches highlighted that between 2010 and 2023, new children's cereals contained a 33.6% increase in total fat (1.13-1.51 g), a 32.1% increase in sodium (156.0-206.1 mg) and a 10.9% increase in sugar (10.28-11.40 g) per serving. Though protein content fluctuated in the earlier years, it declined rapidly (a mean of 1.97 g between 2010 and 2020 to 1.69 g in 2023). A similar trend was seen in fiber content, which by 2023, had dropped to 2.94 g from 3.82 g in the prior 2 years. 'These are standardized changes, so they account for serving size differences,' explained Li. 'It's concerning because it suggests that even the newest options in the cereal aisle, ones you'd hope might reflect progress, are moving away from healthier norms.' Paradoxically, skipping breakfast has been linked to childhood overweight and obesity, as well as cardiometabolic risk. However, the study findings underscored an alarming trend, said Suzanne Cuda, MD, a pediatric and adolescent obesity specialist, Obesity Medicine Association spokesperson, and medical director for Alamo City Healthy Kids & Families in San Antonio. 'If you look at the paper, one serving of breakfast cereal provides 45% of the recommended carbohydrate intake for the day,' she said. 'But most school-aged children are eating way more than that — two to three servings — over 100% of the recommended daily intake. And it's not a nutritious form of carbohydrates.' Cuda explained that children with obesity have insulin resistance due to excessive intake of carbohydrates. 'If they're not burning it all off (and the obesity epidemic is largely due to the fact that most kids are not), over time they become chronically insulin resistant, which leads to dysregulation of glycemia, prediabetes, and ultimately diabetes,' she said. Convenience Over Content As consumers increasingly demand healthier cereals with greater fiber and protein content, there is some indication that the tide is turning. Still, convenience and budget are both top priorities for many Americans. And given the rising costs of groceries, some parents make food purchases that are not always the healthiest. Additionally, about 53.6 million Americans (17.4% of the population) live in low-income, low-access areas that are 0.5-10 miles away from the nearest supermarket, according to the US Department of Agriculture (USDA). 'I think about the overabundance of unhealthy foods, how heavily marketed they are, how available they are almost everywhere, including in different school food environments with competitive food sales,' said Maya Vadiveloo, PhD, associate professor in the Department of Nutrition at the University of Rhode Island in Kingston, Rhode Island. 'A lot of kids are having soda and chips with breakfast, and some cereals have moved in the unhealthy direction because they are competing,' said Vadiveloo, who is also chair of the American Heart Association (AHA) Nutrition Committee. 'The AHA has been championing the need to improve the diet because of the already alarming health trajectories.' Amy Reed, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, expressed a similar sentiment. 'Depending on the nutritional composition of children's diets, the immediate concern is that they are not getting good nutrition at formidable [formative] periods of their life when they are growing,' Reed said. 'We focus a lot on ages 0-2, but there's a lot of growth that happens after that.' This is especially true of calcium and vitamin D, reinforcing the value of cow's milk, fortified soy milk, or pea protein milk (nut milks are less equivalent). 'A lot of families don't understand that it's important to have a source of calcium and vitamin D throughout childhood and adolescence, and even young adulthood, because you're building bone mineral density (BMD) up until the mid-to-late 20s,' Cuda said. 'You only get one chance; you can't try to recover BMD later in life.' Children's Nutrition at a Crossroads Despite time constraints, pediatricians and family doctors often do as much as they can to advise families on healthy food swaps; organizations like the AHA, the Obesity Medicine Association, and the Academy of Nutrition and Dietetics also offer a myriad of nutritional resources on their websites. The recently passed federal budget bill includes $186 billion in cuts to the Supplemental Nutrition Assistance Program, known as SNAP, according to the Urban Institute. The program provides food assistance to more than 40 million people, including children, seniors, and those with disabilities. 'We know from other examples in public health that policy is an important piece in regulation to creating an environment that promotes health,' said Erin Hennessey, PhD, dean for Research Strategy and associate professor at the Friedman School of Nutrition Science and Policy at Tufts University in Boston. 'By removing long-standing beneficial programs or making changes that limit their ability to provide healthy foods as well as access, we are not going to make our children healthy again; we're actually going to make things worse for them,' said Hennessey, who is also director of the ChildObesity180 program at Tufts University. Recent updates to USDA's School Nutrition Standards track closely with goals of removing highly processed foods and reducing salt, sugar, and fats to counter the trends identified in the breakfast cereal study. Such changes could also help address the challenges posed by the breadth of food deserts in this country. 'I want to stress that this is not about individual choice; rather, it's the system that we're embedded in that is shaping the choices we are and are not able to make,' Hennessey said. 'Parents want what's best for their children, and initiatives like SNAP and School Breakfast [Program] and National School Lunch Program shape children's access to healthy foods and contribute a significant portion of their daily calories.' Findings from the cereal nutrition study served to reinforce that certain foods are cheaper, convenient, and aggressively marketed to kids. 'We need policies that prioritize children's health over all other things,' Hennessey said. The study was funded by grants from the National Institute of Food and Agriculture and the USDA. Li, Cuda, Vadiveloo, Reed, and Hennessey reported having no relevant financial relationships.
