Latest news with #Dietitians
Yahoo
20-07-2025
- Health
- Yahoo
5 Reasons You May Not Be Losing Weight Even in a Calorie Deficit, According to Dietitians
Reviewed by Dietitian Jessica Ball, M.S., RDKey Points Calorie deficits may stall when intake is inaccurately tracked or metabolism adapts. Sleep, protein intake and hormones (such as insulin, leptin and ghrelin) heavily influence fat-loss success. Consistent healthy habits and making small sustainable changes outshine extreme restriction for lasting you're in the pursuit of weight loss, not seeing results despite eating in a calorie deficit can feel incredibly discouraging. For many people, it's not a matter of willpower or doing something "wrong'. While the classic principle of "calories in versus calories out" provides a general framework for weight loss, it fails to capture how dynamic and adaptive the human body really is. Factors like metabolic changes, hormones and sleep all play a role in how your body processes energy. In other words, biology doesn't always follow simple math. In this article, registered dietitians break down some of the most common (and commonly overlooked) reasons weight loss might stall, plus actionable strategies to support healthy, sustainable weight loss progress. 1. You May Not Actually Be in a Calorie Deficit Even if you feel confident you're eating in a deficit, you may not be tracking your intake as accurately as you think. Research found that self-reported calorie intake is often underestimated by 20% or more, especially among individuals trying to lose weight. Kaitlin Hippley, RDN, LD, CDCES, notes that people commonly underestimate intake and overestimate output. Even when unintentional, these gaps can add up quickly, she adds. Even with the use of tracking apps, intake can still be off. Research has found that calorie-counting apps often miscalculate needs and offer little personalized guidance. This can reinforce a false sense of precision, leading users to believe they're in a deficit when they aren't. Additional research also linked calorie-tracking apps to disordered eating tendencies, particularly in women. 2. Your Metabolism May Have Adjusted When you've been eating in a calorie deficit for an extended period, your body may respond by conserving energy. Carlos Fragoso, M.S., RD, CDN, explains that this process, known as metabolic adaptation, occurs when the body downregulates energy expenditure to protect against perceived scarcity. 'What was once a deficit might now be your new maintenance level,' he says. Research has also found that participants who remained in a calorie deficit for a prolonged time experienced a greater drop in resting energy expenditure than expected based on weight loss alone. This suggests that the body may defend against continued fat loss by becoming more energy efficient. 3. You May Not Be Sleeping Well Sleep can easily be overlooked in weight-loss efforts, but it plays a critical role in regulating the hormones that influence appetite and metabolism. 'Sleep is when your body resets. Without it, your appetite signals get scrambled,' says Samantha DeVito, M.S., RD, CDN. Poor sleep can increase levels of ghrelin, the hormone that stimulates hunger, and lower leptin, the hormone that signals fullness. This hormonal shift can lead to more intense cravings, consuming larger portions and less satisfaction after meals, making it harder to maintain a consistent calorie deficit. 4. You're Not Eating Enough Protein Muscle tissue has a higher metabolic rate than fat tissue, meaning it burns more calories at rest. Preserving muscle during weight loss can be beneficial because it helps maintain a higher resting energy expenditure. When protein intake is too low, weight loss often includes muscle loss, which can lower this baseline calorie burn over time, explains DeVito. This reduction in muscle mass can make continued weight loss more difficult and may increase the likelihood of weight regain. 5. You're Not Accounting for Hormonal Health Even if you're successfully maintaining a calorie deficit, hormone imbalances can impact how your body responds to that deficit. Elevated insulin levels, common in people living with medical conditions like insulin resistance or PCOS, promote fat storage and impair fat oxidation, making it harder for the body to burn fat for fuel. 'Insulin resistance can block fat burning and drive weight gain, even in people who are eating well,' says Hippley. When these conditions are present, simply eating less may not be enough to support fat loss. It's also important to note that while nutrition plays a role in hormone regulation, some conditions, like PCOS, are medical issues that require more than just diet changes. Identifying and addressing root causes with both a healthcare provider and dietitian can help the body become more responsive to a calorie deficit. Other Tips for Healthy Weight Loss: All three experts agree that consistency matters more than intensity. Sustainable weight loss relies on small, steady changes—not extreme restriction. Here are their top evidence-based strategies: Eat for volume: High-fiber foods like vegetables, fruits, legumes and whole grains promote satiety without excess calories, suggests Hippley. Avoid extreme restriction: Severe calorie restriction can lead to binge-restrict cycles, metabolic adaptation and hormonal disruptions, all of which can make weight loss more difficult to sustain. Instead of an overhaul to your eating pattern, think about small changes you can build on over time. Track habits, not just weight: Monitor sleep, mood, protein intake and activity levels for a more complete picture of your overall health, suggests DeVito. Go slow: Losing about 1 pound per week is associated with better long-term weight maintenance. Our Expert Take Weight loss is rarely as simple as eating less and moving more. While a calorie deficit is necessary, it is not always enough in isolation. Hormonal imbalances, metabolic adaptation and inaccurate calorie tracking can all interfere with fat loss, even when you're consistent. Long-term success comes from building habits that support your own unique needs. A balanced approach that emphasizes small changes and nourishment will likely be more effective than chasing quick, short-term results. If progress stalls, it may be time to reassess factors beyond your calorie count. Read the original article on EATINGWELL
Yahoo
19-07-2025
- Health
- Yahoo
The #1 Anti-Inflammatory Plant-Based Protein, According to Dietitians
Reviewed by Dietitian Katey Davidson, RD, CPTKey Points Lentils are rich in plant-based protein and antioxidants. Increasing your intake of plant-based protein and fiber can support heart health. There are many ways to enjoy lentils, such as in stews, on top of salads or even in a and protein-rich foods both are getting their time in the spotlight—and for good reason. If you're looking to eat a little bit better and nourish your body, it's important to eat both. Fortunately, some plant proteins do double duty by fighting inflammation while also giving us a protein boost. While plenty of plant proteins can fit into an anti-inflammatory diet, one stands out among the competition (drumroll, please) ... and that is lentils. Katherine Brooking, M.S., RD, notes, 'The fiber, antioxidants, essential nutrients and blood sugar–balancing benefits of lentils are powerful allies in reducing chronic inflammation.' All beans and legumes are great choices, but here we dive into the science and talk to registered dietitians to explain why we love lentils so much and delicious ways to enjoy them. Why We Love Lentils 1. Packed with Protein A half-cup of cooked lentils provides an impressive 9 grams of protein. 'Lentils are a fantastic protein source—especially when paired with whole grains, offering a complete protein alternative to meat,' says Brooking. Protein is a nutrient that helps us feel satisfied after a meal because it takes longer to digest. While animal proteins are typically higher in protein per serving, lentils still deliver a solid amount. Plus, they offer other nutrients, like fiber and antioxidant-rich compounds. Though most omnivores get enough protein, it can be harder for vegetarians and vegans without careful planning. The good news? Lentils and other legumes are a simple and nutrient-packed way to meet your needs. 2. Rich in Antioxidants In addition to their protein content, lentils also help to fight inflammation because of their antioxidant properties. In fact, research has found that nutrient-rich lentils can help reduce oxidative stress and protect our immune system. Lentils are also higher in polyphenols—compounds with antioxidant and anti-inflammatory properties—than other plant-based proteins like green peas, chickpeas and peanuts. These polyphenols may help protect against certain chronic conditions, such as cardiovascular disease and diabetes. 3. High in Fiber Kelly Jones, M.S., RD, CSSD, a registered dietitian and sports nutritionist, points out, 'Plant-based proteins offer different nutrients than animal-based proteins, with fiber being a standout benefit. Like protein, fiber promotes feelings of satiety and better blood sugar responses to meals, but it also supports gut microbiome health.' A half-cup of cooked lentils delivers 8 grams of fiber, which is a big chunk of your daily recommended intake. Since most people aren't eating enough fiber, adding lentils to your diet is an easy way to help reach your fiber goals. Beyond supporting gut health, a high-fiber diet is also linked with lower levels of inflammation. 4. Heart Healthy Eating more lentils is great for your heart—they provide fiber, which supports cardiovascular health, along with other important nutrients like magnesium and potassium. Jones adds, 'A study found that replacing animal protein with just ¼ cup of pulses, like lentils, each day was able to both increase fiber and reduce cholesterol.' The researchers found that replacing protein foods (e.g., animal proteins, soy, nuts) and refined grains throughout the week with 1.5 to 2 cups of beans and legumes would help increase people's intake of iron, fiber, potassium and magnesium while helping lower cholesterol.'Lentils are also high in folate, a B vitamin essential for lowering homocysteine—an amino acid that, when elevated, may contribute to artery damage and increased cardiovascular risk,' shares Brooking. Lentils contain almost half your Daily Value of folate in one serving. 5. Affordable Protein foods can get expensive, and plant-based meat replacements are pricey too. But beans and lentils remain affordable, despite increases in food prices over the past few years. You can find dried or canned lentils for just a couple of dollars, bringing the cost per serving well below $1. That's a pretty good nutrition bang for your buck! 5 Ways to Enjoy Lentils Luckily, lentils are just as versatile as they are nutritious. Lentils come in many varieties including green, brown, red, beluga and French green lentils. They all have slightly different tastes and textures, so experiment to find your favorite. Brooking loves them in salads, soups, and even baked goods, like brownies, to get a flavor, texture and nutrition boost in various dishes. For beginners or people who aren't lentil fans (yet!), Jones recommends starting small, 'mixing lentils with your favorite ground animal proteins or grain dishes to benefit from their nutrients while getting to know their flavor and texture.' You can also try lentils: As a main dish: Many hearty dinners star lentils as a stew or other entree. Adding vegetables, or even another protein, and plenty of flavors makes lentils adaptable and filling in curries and stews. This One-Pot Lentils & Rice with Spinach is a complete meal balanced with carbs, vegetables and protein, and with easy cleanup. Atop a salad: A salad isn't a meal without a protein source—and lentils are an excellent ingredient to add. Throw them on top of your favorite greens or try them in this sweet and savory Roasted Squash & Lentil Kale Salad. Simmered in soup: Lentil soup is a cozy bowl of goodness that's delicious and packed with nutrition. We recommend this One-Pot Lentil & Vegetable Soup with Parmesan the next time you make a pot. Blended in a smoothie: If you're out of protein powder or looking for a more affordable protein boost, try whipping up your smoothie with some lentils. In this Chocolate-Banana Protein Smoothie, their flavor is masked with cocoa powder and sweetness from the banana. Our Expert Take We love lentils for many reasons—they give us protein, fiber, vitamins, minerals and antioxidants, all in a budget-friendly and tasty package. They work in soups, stews and salads and may even surprise you in a lentils top our list of anti-inflammatory plant-proteins, variety is key. 'The best way to consume an anti-inflammatory diet is to focus on including more whole plant foods and fatty fish. Not only lentils and other pulses, but vegetables, fruits, whole grains, nuts and seeds,' encourages Jones. Read the original article on EATINGWELL
Yahoo
16-07-2025
- Health
- Yahoo
The Best Time to Eat Breakfast for Weight Loss, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDEating early in the day and front-loading your calories supports greater weight loss versus eating later. Experts suggest eating breakfast at least 12 hours after your last meal for the most benefits. Breakfast is linked to better diet quality, cognitive benefits and reduced risk of cardiovascular probably heard that breakfast is the most important meal of the day. And experts agree that, in most cases, some breakfast is better than no breakfast. That's because skipping breakfast is associated with an increased risk of obesity, insulin resistance and metabolic syndrome. But does it matter when we eat breakfast? Emerging research suggests that meal timing is important, especially for weight loss. 'Studies show that front-loading calories earlier in the day supports greater weight loss, even under the same daily calorie intake,' says Lindsay Fencl, RD, CD. Here's what dietitians have to say about the best time to eat breakfast, why eating earlier might be better and the many other benefits of breakfast. Eating earlier in the day aligns naturally with your circadian rhythm, the body's internal clock, which regulates the sleep-wake cycle, hormone release and metabolism. In other words, our bodies are more efficient earlier in the day, when it comes to digesting food and burning calories, as compared to the latter part of the day. It makes sense when you think about it: Food provides fuel, and you need that energy when you're awake during the day versus when you're sleeping at night. In fact, studies show that late-night eating is associated with weight gain and increased risk of chronic diseases like diabetes. But when should we eat breakfast? 'There is not an exact time that is best to have breakfast, as this may depend on the person and their typical schedule,' says Melissa Mitri, M.S., RD. 'However, it's clear that eating something matters, as research suggests a connection to eating earlier and greater weight loss.' Mitri does suggest waiting to eat breakfast until at least 12 hours after your previous meal as a good starting point, due to the metabolic benefits of an overnight fast. 'For example, if you ate dinner at 7 p.m., then your breakfast would be at 7 a.m. or later,' explains Mitri. There is one study that found a sweet spot when it comes to specific breakfast timing and weight loss. Results of the study showed that eating breakfast between 6:45 and 7:30 a.m. led to more weight loss over 12 weeks versus eating breakfast between 8:10 and 9:10 a.m. Caveat: This was one study. More research needs to be done to validate these findings. Eating breakfast could protect your brain from age-related cognitive decline. A recent study provided cognitive tests to more than 850 adults every 18 months. The researchers also looked for signs of neurodegeneration. The results showed that breakfast skippers did not perform as well on the cognitive tests compared to those who ate breakfast. Those who skipped the first meal of the day were also at greater risk of experiencing cognitive decline and signs of neurodegeneration. 'A quality breakfast, ideally consumed within two to three hours of waking, is linked to a wide range of health benefits, including better mood, improved cognitive function, smarter food choices and more effective weight management,' says Fencl. Eating breakfast may lead to eating a higher-quality diet overall. Research shows that skipping breakfast led to a two-point decrease in Healthy Eating Index Scores. Missing the first meal of the day lowered scores in the fruit, whole grain, dairy and empty calories categories. A quality breakfast can also do your heart some good. A clinical trial found that subjects who consumed 20% to 30% of their total calories at breakfast had lower BMIs and smaller waistlines, along with a 9% to 18% reduction in triglyceride levels and a 4% to 8% increase in HDL cholesterol levels. In addition to eating a balanced breakfast early in the day, and at least 12 hours after your last meal, follow these other habits for successful weight management. Eat a balanced lunch and dinner. At most lunches and dinners, aim to follow the balanced plate framework, making half your plate vegetables, a quarter of your plate whole grains and a quarter of your plate protein. This helps keep you full and satisfied. Eat mostly whole foods. Choose whole foods like fruits, vegetables, whole grains, lean proteins, nuts, seeds and legumes. These foods not only pack protein and fiber to keep you full, but also provide important vitamins, minerals and antioxidants that keep inflammation at bay. Consume refined sugars in moderation. Get your steps in. Walking is one of the most underrated forms of exercise for weight loss. Research shows that walking for 50 minutes, just four times a week (at moderate to vigorous intensity) can help with weight loss and losing fat in the belly region. Lift weights. Strength training helps build and preserve lean muscle mass. When you lose weight, you lose both fat and muscle, unless you're doing something to preserve that muscle mass. Less muscle means a slower metabolism. The Centers for Disease Control and Prevention recommends strength training at least two days per week. Get seven to nine hours of good-quality sleep. Sleep is just as important as diet and exercise when it comes to weight loss. Research shows that just one night of sleep deprivation decreases leptin, the satiety hormone, and increases ghrelin, the hunger hormone. This may lead to more snacking the next day, specifically on foods higher in fat and carbohydrates. Manage stress. Stress leads to elevated cortisol, the stress hormone. The carbs you crave when you're stressed? It's biological. Cortisol increases cravings for sugary and fatty foods. Elevated cortisol is also associated with an increase in belly fat. Practicing mindfulness techniques, meditation and exercise can all help reduce stress, which can impact weight loss. Eating breakfast early in the day aligns with your circadian rhythm. Your body is more efficient in the first part of the day at digesting food and burning calories compared to the latter. When it comes to timing, experts suggest waiting at least 12 hours after your last meal. Eating breakfast is also associated with a better-quality diet, short- and long-term cognitive benefits and a reduced risk of cardiovascular disease. Read the original article on EATINGWELL
Yahoo
13-07-2025
- Health
- Yahoo
The Best Time to Eat Breakfast for Weight Loss, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDEating early in the day and front-loading your calories supports greater weight loss versus eating later. Experts suggest eating breakfast at least 12 hours after your last meal for the most benefits. Breakfast is linked to better diet quality, cognitive benefits and reduced risk of cardiovascular probably heard that breakfast is the most important meal of the day. And experts agree that, in most cases, some breakfast is better than no breakfast. That's because skipping breakfast is associated with an increased risk of obesity, insulin resistance and metabolic syndrome. But does it matter when we eat breakfast? Emerging research suggests that meal timing is important, especially for weight loss. 'Studies show that front-loading calories earlier in the day supports greater weight loss, even under the same daily calorie intake,' says Lindsay Fencl, RD, CD. Here's what dietitians have to say about the best time to eat breakfast, why eating earlier might be better and the many other benefits of breakfast. Eating earlier in the day aligns naturally with your circadian rhythm, the body's internal clock, which regulates the sleep-wake cycle, hormone release and metabolism. In other words, our bodies are more efficient earlier in the day, when it comes to digesting food and burning calories, as compared to the latter part of the day. It makes sense when you think about it: Food provides fuel, and you need that energy when you're awake during the day versus when you're sleeping at night. In fact, studies show that late-night eating is associated with weight gain and increased risk of chronic diseases like diabetes. But when should we eat breakfast? 'There is not an exact time that is best to have breakfast, as this may depend on the person and their typical schedule,' says Melissa Mitri, M.S., RD. 'However, it's clear that eating something matters, as research suggests a connection to eating earlier and greater weight loss.' Mitri does suggest waiting to eat breakfast until at least 12 hours after your previous meal as a good starting point, due to the metabolic benefits of an overnight fast. 'For example, if you ate dinner at 7 p.m., then your breakfast would be at 7 a.m. or later,' explains Mitri. There is one study that found a sweet spot when it comes to specific breakfast timing and weight loss. Results of the study showed that eating breakfast between 6:45 and 7:30 a.m. led to more weight loss over 12 weeks versus eating breakfast between 8:10 and 9:10 a.m. Caveat: This was one study. More research needs to be done to validate these findings. Eating breakfast could protect your brain from age-related cognitive decline. A recent study provided cognitive tests to more than 850 adults every 18 months. The researchers also looked for signs of neurodegeneration. The results showed that breakfast skippers did not perform as well on the cognitive tests compared to those who ate breakfast. Those who skipped the first meal of the day were also at greater risk of experiencing cognitive decline and signs of neurodegeneration. 'A quality breakfast, ideally consumed within two to three hours of waking, is linked to a wide range of health benefits, including better mood, improved cognitive function, smarter food choices and more effective weight management,' says Fencl. Eating breakfast may lead to eating a higher-quality diet overall. Research shows that skipping breakfast led to a two-point decrease in Healthy Eating Index Scores. Missing the first meal of the day lowered scores in the fruit, whole grain, dairy and empty calories categories. A quality breakfast can also do your heart some good. A clinical trial found that subjects who consumed 20% to 30% of their total calories at breakfast had lower BMIs and smaller waistlines, along with a 9% to 18% reduction in triglyceride levels and a 4% to 8% increase in HDL cholesterol levels. In addition to eating a balanced breakfast early in the day, and at least 12 hours after your last meal, follow these other habits for successful weight management. Eat a balanced lunch and dinner. At most lunches and dinners, aim to follow the balanced plate framework, making half your plate vegetables, a quarter of your plate whole grains and a quarter of your plate protein. This helps keep you full and satisfied. Eat mostly whole foods. Choose whole foods like fruits, vegetables, whole grains, lean proteins, nuts, seeds and legumes. These foods not only pack protein and fiber to keep you full, but also provide important vitamins, minerals and antioxidants that keep inflammation at bay. Consume refined sugars in moderation. Get your steps in. Walking is one of the most underrated forms of exercise for weight loss. Research shows that walking for 50 minutes, just four times a week (at moderate to vigorous intensity) can help with weight loss and losing fat in the belly region. Lift weights. Strength training helps build and preserve lean muscle mass. When you lose weight, you lose both fat and muscle, unless you're doing something to preserve that muscle mass. Less muscle means a slower metabolism. The Centers for Disease Control and Prevention recommends strength training at least two days per week. Get seven to nine hours of good-quality sleep. Sleep is just as important as diet and exercise when it comes to weight loss. Research shows that just one night of sleep deprivation decreases leptin, the satiety hormone, and increases ghrelin, the hunger hormone. This may lead to more snacking the next day, specifically on foods higher in fat and carbohydrates. Manage stress. Stress leads to elevated cortisol, the stress hormone. The carbs you crave when you're stressed? It's biological. Cortisol increases cravings for sugary and fatty foods. Elevated cortisol is also associated with an increase in belly fat. Practicing mindfulness techniques, meditation and exercise can all help reduce stress, which can impact weight loss. Eating breakfast early in the day aligns with your circadian rhythm. Your body is more efficient in the first part of the day at digesting food and burning calories compared to the latter. When it comes to timing, experts suggest waiting at least 12 hours after your last meal. Eating breakfast is also associated with a better-quality diet, short- and long-term cognitive benefits and a reduced risk of cardiovascular disease. Read the original article on EATINGWELL
Yahoo
11-07-2025
- Health
- Yahoo
If Beans Bother Your Stomach, These 4 Things Can Help
Reviewed by Dietitian Jessica Ball, M.S., RDIf beans bother your stomach, starting with small portions can help your gut adjust. Soaking and rinsing beans can also help reduce gas-causing compounds. Try different types of beans to see if there's a variety you tolerate better than probably heard the silly song about beans being the 'magical fruit.' And while it's meant to make kids laugh, there's some truth to the jingle. For many, eating beans can lead to uncomfortable side effects like gas, bloating or general digestive upset, but it doesn't have to be that way. Beans are one of the most cost-effective, accessible and delicious ways to boost your intake of fiber and plant-based protein. They're also packed with important nutrients like potassium, magnesium, iron and B vitamins. In fact, research shows that people who eat more beans tend to get more of several nutrients most Americans fall short on, including choline, folate and calcium, and tend to have lower body weight and waist circumference compared to those who skip them. So, if beans bother your stomach, don't give up on them just yet. Dietitians shared their favorite simple tricks—from choosing the right bean to how you cook them—to help you enjoy the health benefits of beans without the stomach ache. 'If you don't consume beans regularly, introducing them gradually can help build your gut's tolerance to them by adjusting the gut microbiome,' says Avery Zenker, RD. One reason why beans can produce an increase in gas is because of their high levels of galacto-oligosaccharides (GOS), a non-digestible, rapidly fermenting carbohydrate. While starting small will help reduce symptoms, don't expect to get off the hook completely if you're just beginning to add beans into your routine. 'Some gas and bloating when initially introducing beans is normal,' says Zenker, who recommends starting with just a quarter cup per day or less as you adjust. Within about two weeks of adding beans to your diet, you should start to notice your gas levels returning to baseline. 'If you're cooking dry beans, soak them overnight and discard the soaking water before cooking. This helps remove some of the gas-producing compounds like oligosaccharides,' says Sapna Peruvemba, M.S., RDN. How long should you soak dried beans? Research shows that soaking beans for at least six hours may help reduce the gas-producing GOS content by 10 to 40 percent, depending on the type of bean. After soaking your beans, you'll want to rinse them thoroughly to remove any GOS that leached into the water. 'If you're using canned beans, rinse them thoroughly under running water to reduce those same compounds and excess sodium,' says Peruvemba. If one type of bean seems to cause uncomfortable gas, bloating, or cramping, try switching to a different variety. In one older, small study, 50 percent of participants experienced an increase in gas when adding half a cup of pinto or baked beans to their daily diet, but only 19 percent experienced this symptom when eating lower-fiber black-eyed peas. 'Lentils (including brown, green and red), mung beans, adzuki beans, fava beans, split peas, edamame and black eyed peas tend to be the easiest to digest and cause the least discomfort,' says Zenker. But, because every person's gut microbiome operates a little differently, you may have to do some experimenting to see which type of bean you tolerate best. The reason GOS causes our stomachs such distress is that we don't have the enzyme needed to digest it. 'Taking a digestive enzyme like alpha-galactosidase with your first bite can help reduce gas and bloating by breaking down the fibers found in beans,' says Keren Reiser, RD. In most cases, a digestive enzyme will start working to break down fibers and sugars before they reach the colon, where they would otherwise be fermented by bacteria and release gas as a byproduct. But if you're eating large amounts of beans, you may still experience some discomfort, even with an enzyme. With any supplement, make sure to check with a healthcare provider before trying something new, and prioritize supplements that are independently verified for safety. Go low and slow with fiber: Whether you're increasing your intake of beans or increasing your overall fiber intake, the key is to avoid too much too fast. 'Fiber is so important for optimal gut health, but it really needs to be introduced slowly,' says Liz McMahon, M.P.H., RDN, who recommends starting with small portions of fiber-rich foods and drinking plenty of water. Try deep breathing before eating: If you're anticipating an upset stomach, that stress may increase the chances of your worries coming true. Through the gut-brain axis (or the connection between how your gut and brain communicate), psychological stress can disrupt digestion and motility while influencing the gut microbiome. 'Try diaphragmatic breathing before eating to help prepare your gut for digestion and ease potential discomfort,' says Amy Brownstein, M.S., RDN. Go for a walk after eating: 'A short walk—just 15 to 30 minutes—after a bean-rich meal can help support digestion and reduce bloating,' says Peruvemba. One small study found that a 10- to 15-minute walk after eating was as effective as prokinetic medication at relieving fullness and bloating symptoms. Beans are a nutrient-rich food with a number of health benefits, but can also cause gas and bloating for some people. The good news is that you don't have to avoid legumes; you may just need to take a few extra steps to reduce the gas-producing effects of beans. By starting with small portions, choosing a lower-fiber bean, soaking and rinsing them before eating, and using a digestive enzyme if needed, you can comfortably enjoy the health benefits and flavors of beans. Read the original article on EATINGWELL
