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13 hours ago
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9 Pantry Foods You Should Be Eating for Weight Loss, According to Dietitians
Reviewed by Dietitian Alyssa Pike, RDNKey Points If weight loss is your goal, one practical place to begin is by taking inventory of your pantry. Dietitians recommend stocking up on healthy pantry staples like pistachios, beans, canned tuna and nutritional yeast. Prioritizing staples rich in fiber, protein and healthy fats can help you feel fuller and support weight loss goals.A healthy weight is individualized based on a person's height, body composition, physical activity and health conditions. Usually, people fall within a range. It is possible to be in good health while carrying a few extra pounds; however, excess weight—especially in the abdomen—can have negative implications. Losing weight is complex, and people have different motivations and methods for success. One practical place to begin is by taking inventory of your pantry. The foods you keep on hand can shape habits that support your goals. Prioritizing pantry staples rich in fiber, healthy fats, and protein can help promote fullness and support sustainable weight management. Read on to see what nine pantry items you should be eating if weight loss is your goal. 1. Pistachios Small but mighty, pistachios are a versatile and nutrient-dense pantry staple that can aid in achieving a healthy weight. About 50 kernels (1 ounce nuts without shells) contains 162 calories, 3 grams fiber, 6 grams protein and 13 grams fat (90% which is unsaturated). 'Their high content of fiber, protein and healthy fats contributes to prolonged satiety,' says Caroline Thomason, RDN. Satiety is the feeling of being full and satisfied and able to stop eating. Use pistachios for an added crunch and burst of flavor on salads, grain bowls, yogurt or roasted vegetables—or enjoy them on their own. 2. Nutritional Yeast Rich in B vitamins and low in calories, nutritional yeast can be added to plant-based meals to boost their nutrition. Its cheesy flavor lends itself as a dairy cheese replacement, reducing calories, sodium and saturated fat. A 2-tablespoon serving provides 40 calories, 3 grams carbohydrate, 2 grams fiber and 5 grams protein. It is also low in sodium (only 20 milligrams in that same serving). Add nutritional yeast to steamed vegetables, whole-grain side dishes or air-popped popcorn for a satisfying flavor. 3. Tuna Canned tuna is low in calories and packed with lean protein. While amounts vary based on brands, canned tuna is a natural source of omega-3 fatty acids. One 3-ounce can of tuna provides about 21 grams of protein and 1 gram of fat. Thomason says, 'Tuna's omega-3s may support fat metabolism and reduce inflammation, both important for a long-term healthy weight.' She suggests skipping the mayo and making a Mediterranean-inspired tuna salad using olive oil, feta cheese and herbs. 4. Whole-Wheat Pasta On busy nights when you need to throw together a filling meal, whole-wheat pasta can be a great ingredient to have on hand. Thomason says, 'Whole-wheat pasta contains more fiber and protein than regular pasta, which slows digestion and helps stabilize blood sugar, two things that can reduce cravings later.' Research shows that higher-fiber diets are consistently linked to lower body weight and better appetite regulation, she adds. If you're not used to eating whole-wheat pasta, don't worry—swapping it is an easy transition. To get acclimated to the chewier texture, Thomason recommends trying a cold pasta salad with roasted vegetables. You can also enjoy whole-wheat pasta with marinara sauce or kale pesto or mixed into your favorite soups. 5. Tea Consuming sugar-sweetened beverages like soda regularly is associated with negative health outcomes such as weight gain and type 2 diabetes. Simply swapping your sugary beverages for unsweetened, zero-calorie choices like tea is a great way to stay hydrated while supporting your weight-loss goals. Tea flavors are plentiful, and some varieties may provide added healthy compounds like antioxidants. Brew a batch of your favorite flavor and keep it in the refrigerator for a refreshing drink. 6. Canned Artichokes Drain, rinse and chop canned artichoke hearts for a fiber-filled, nutrient-dense addition to salads, egg or tofu scrambles, dips, wraps and sandwiches. Canned artichoke hearts provide 5 grams per ½ cup. Some of the fiber in artichokes is inulin, a prebiotic fiber; this type of fiber feeds good bacteria. Having enough good bacteria in your gut may assist in metabolism, weight management and reducing inflammation. 7. Chia Seeds Chia seeds are an impressive source of dietary fiber, plant-based protein, antioxidants, omega‐3 fatty acids, vitamins and minerals. 'Chia seeds are a powerhouse of fiber, with about 10 grams in just 2 tablespoons. That is 35% of your daily needs in one small scoop. Plus, when combined with liquid, they expand in your stomach and help you feel fuller for longer. Chia's mix of fiber, protein and healthy fats makes it ideal for weight-friendly meals and snacks,' says Thomason. Enjoy chia seeds in chia pudding, mixed into yogurt and tossed into egg scrambles, veggie side dishes or grain bowls. Once opened, it's best to store them in the refrigerator to maximize their shelf life. 8. Beans Lauren Harris-Pincus, M.S., RDN, recommends canned beans, such as black, kidney, white, garbanzo and pinto, as an easy and affordable way to increase your intake of plant-based protein, fiber and potassium. She says, 'One study showed that adults who consume 1.7 to 2 servings of beans and/or chickpeas per day had significantly lower body mass index (BMI), decreased body weight and smaller waist sizes compared to the non-bean and/or chickpea consumers.' Pincus shares a pro tip for using beans: 'For a fabulous fiber- and protein-rich snack that packs a nutritional double whammy, roasting ½ cup drained and rinsed canned chickpeas provides 5 grams of fiber, or 20% of the Daily Value, making it an excellent source. It also brings 6 grams of plant-based protein for a filling, blood sugar–stabilizing nosh. Add any type of bean to salads or soups; try subbing lentils into tacos, Bolognese or Sloppy Joes,' she says. 9. Popcorn Snacking is a great opportunity for increasing your energy and nutrient intake; however, many shelf-stable pantry snack foods are high in fat, sodium and sugar and low in fiber, vitamins and minerals. But popcorn is a great addition to your snack repertoire, as it's low in calories and contains fiber and protein. Pop it yourself and flavor it at home for a delicious and satisfying snack. For example, this lime-Parmesan popcorn contains 4 grams of protein and 3 grams of fiber for only 113 calories in a 2-cup serving. Our Expert Take Stocking your pantry with nourishing, versatile staples is a simple yet powerful step toward sustainable weight loss. While this list isn't exhaustive, it highlights several foundational foods—like beans, nuts, fish, and whole grains—that support fullness and overall health. Focusing on foods rich in fiber, protein, and healthy fats can help satisfy your hunger and support your long-term goals. Small, consistent choices add up over time. Read the original article on EATINGWELL
Yahoo
a day ago
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The 8 Best Pantry Staples for Better Blood Sugar, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNKey Points A well-stocked pantry makes preparing nutritious, blood sugar–friendly meals easier. Dietitians suggest filling your pantry with foods rich in fiber, healthy fats and protein. Blood sugar–balancing nuts, oats, sorghum and canned fish and beans are top any dietitian and they'll tell you that the secret to creating nutritious, healthy meals is a well-stocked pantry. But when you're living with diabetes, filling your pantry with the right foods has an added advantage: better blood sugar management. Of course, there are lots of healthy pantry staples to choose from. To find the best ones, we asked dietitians to share their go-to pantry essentials for quick, delicious, blood sugar–friendly meals. Here are their top picks. 1. Chia Seeds If you love chia pudding, we have happy news for you. Those little seeds are great for managing your blood sugar. Just 1 ounce of chia seeds provides an impressive 10 grams of blood sugar–leveling fiber. What makes the fiber in chia seeds so special? When you toss chia seeds in, say, some chia pudding or overnight oats, their fiber soaks up the liquid from the recipe's almond or soy milk and forms a slick gel. 'Sticky chia seed gel glides through the digestive tract, helping to slow the release of blood sugar into the bloodstream,' says Sheri Gaw, RDN, CDCES. 2. Canned Fish Canned fish aren't just budget-friendly and convenient. They're also a handy addition to blood sugar–balancing meals. Canned tuna, salmon, mackerel and sardines are all good sources of the long-chain omega-3 fatty acids DHA and EPA. Research has found that these beneficial fats may improve blood sugar control and heart health and reduce inflammation. Since having diabetes increases the risk of developing heart disease, keeping a few cans of fatty fish in your pantry is a double win for your health (the American Diabetes Association recommends eating fatty fish at least twice weekly). If all that weren't enough, canned fish are also a convenient source of protein, another nutrient that helps balance blood sugar. 3. Almond Flour Just because you're living with diabetes doesn't mean you can't enjoy a slice of home-baked cake or a warm batch of muffins. If you love baking but don't love all the carbs that come along with it, give almond flour a try. This nutty flour can help cut carbs while pumping up blood sugar–stabilizing fiber and protein, says Megan Warnke, RDN, CDCES. Swap it in for all or part of the white or whole-wheat flour you'd usually use in muffins, pancakes, quiche crust or for breading chicken, she says. 4. Canned Legumes Canned legumes, like beans, chickpeas and lentils, are one of the few foods that give you a healthy dose of blood sugar–regulating protein and fiber. That may be why a systematic review study linked frequent legume consumption to lower fasting blood glucose and A1C in people with diabetes. Plus, legumes contain almost no saturated fat and are cholesterol-free, making them a boon for heart health, too. While all legumes are an excellent choice, Vandana Sheth, RDN, CDCES, FAND, is particularly fond of lentils because they're so versatile. 'You can enjoy them in a variety of ways, including dips, soups, salads or wraps,' she says. 5. Cinnamon Don't overlook the spices in your pantry. They're filled with antioxidants, especially cinnamon. 'Cinnamon is an antioxidant-rich, naturally sweet, yet sugarless pantry staple that may help lower blood sugar levels,' says Gaw. Some studies have even shown that cinnamon supplements may lower fasting blood glucose and A1C. However, it's important to note that the amount of cinnamon used in these studies is far more than you'd typically eat. So, think of the cinnamon you add to your food as a little bonus. 6. Nuts Stocking your pantry with a variety of unsalted nuts means you'll always have healthy, low-carb snacks within reach. Just one small handful of nuts provides everything from plant-based protein and fiber to heart-friendly fats, plus a variety of essential vitamins and minerals. All of these work together to support healthier blood glucose. Nuts are so beneficial for blood sugar management that research has found that people who regularly eat nuts may be less likely to develop type 2 diabetes. One reason may be their duo of fiber and protein, which slows down glucose absorption, promoting more stable blood sugar levels. In addition, nuts' healthy fats may also keep your heart health in check. While all nuts can be helpful, the research on walnuts and diabetes is particularly encouraging. For example, one study found that walnut eaters tended to have lower fasting glucose, triglycerides and blood pressure. 7. Oats Whole grains are rich in fiber, which slows carbohydrate digestion and absorption. However, if you want a whole grain that's been shown to help manage blood sugar and keep your heart healthy, oats check both boxes. Oats are rich in a unique fiber called beta-glucan that helps whisk cholesterol out of your body. In addition to protecting against heart disease and stroke, research has shown a link between frequent oat consumption and lower odds of developing type 2 diabetes. 8. Sorghum Looking to expand your whole-grain rotation? Give sorghum a try. 'Sorghum is a natural source of fiber, a key nutrient that research shows can contribute to a healthy body weight and weight management,' says Lauren Manaker, M.S., RDN, LDN. That's not all. Sorghum is higher in slowly digested resistant starch than other whole grains, so it's less likely to spike your blood sugar. It's also gluten-free, which can be a big bonus for people living with both type 1 diabetes and celiac disease (these conditions often travel together). So, give sorghum a try! While you can always enjoy it as a side dish on its own, Manaker also recommends popping it, like popcorn, for a crunchy, satisfying snack or experimenting with ground sorghum flour in baked goods. Tips to Select Diabetes-Friendly Pantry Staples When you're food shopping, these dietitian-approved tips can help you choose even more pantry staples to help manage blood sugar. Keep Fiber in Mind: Fiber is your friend for keeping blood glucose on an even keel. 'Always take a peek at the fiber content on your nutrition labels,' says Warnke. Whether that's cereal, flour, rice, bread or pasta, comparing labels and brands can help you make the best choice. Beware of Added Sugars: You probably already know that soda, sweet tea, cookies and candy are loaded with added sugars. Added sugars can also hang out in less-obvious foods, like cereal, bread and pasta sauce. While you're scanning the nutrition label for fiber, check out added sugars. Choose Heart-Healthy Fats: Most of us eat too much saturated fat, yet not enough heart-healthy unsaturated fats. You can balance out the saturated fat in your meals by choosing foods rich in unsaturated fats, like nuts, seeds and olive oil, more often, says Gaw. Don't Overlook Canned Produce: Canned fruits and veggies can be packed with nutrition. Since they're pre-prepped, there's no peeling, slicing or dicing, so they're also huge time-savers. You just need to be a little savvy when choosing which ones to buy. 'Canned fruits and veggies are the most diabetes-friendly when they are packed in juice instead of syrup or contain no added salt,' says Gaw. Our Expert Take Creating blood sugar–friendly meals doesn't have to be time-consuming or overwhelming. The key to making nutritious meals come together quickly and easily is stocking your pantry with the right staples. For better blood sugar, dietitians recommend reaching for nuts, chia seeds, oats, sorghum, almond flour, cinnamon and canned fish and legumes. They're convenient, tasty and rich in blood sugar–stabilizing fiber, protein and healthy fats. So, add them to your shopping list today. Next time dinner rolls around, you'll be so glad you did! Read the original article on EATINGWELL
Yahoo
2 days ago
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The #1 Habit to Break to Improve Your Memory
Reviewed by Dietitian Karen Ansel, M.S., RDNKey Points Repeating the same routine daily may harm your memory and lower cognitive function over time. Switching up activities can improve memory, brain flexibility and emotional well-being. Trying new foods, workouts and hobbies keeps your brain stimulated and strengthens though the popularity of books like Atomic Habits or habit-stacking routines have been revolutionary for people to execute healthier and happier lifestyles, doing the same routines over and over can get you stuck in a rut. Worse, that rut could actually be damaging your cognitive function and impairing your memory. Yes, it's true—getting too stuck in your same routine over and over can be a detriment to your cognitive health—and research backs it up. Here's why. Changing Your Routine Of course, some habits, like diet and exercise, can help improve your health and reduce your risk of chronic disease. But one of the best things you can do for your brain is to break out of the need to constantly set habits and avoid getting stuck in the same routine. For instance, one study found that diversifying your daily activities and changing up what you do can actually result in higher overall cognitive functioning. The study evaluated participant data from the National Survey of Daily Experiences and found that participants with diversity in seven common daily activities, including paid work, time with children, leisure, physical activities and volunteering, ended up having higher scores for cognitive and executive functioning. Episodic memory was also better for those with higher activity diversity. Even if you find yourself changing up what happens day-to-day, sometimes you can get stuck in the same routines in other areas of your life, like eating the same meals or scrolling too much on your phone. Research shows a balanced, diverse diet leads to better mental health and superior cognitive function. In fact, shifting your food choices actually results in increased activity in your posterior cingulate cortex, a part of the brain in charge of your cognitive and behavioral processes. Changing your routine can seem intimidating, especially after you have worked so hard to set a healthier routine and lifestyle. However, you can still mix up your routine in clever ways and maintain your healthy habits at the same time. For example, switch up your routine in the kitchen and meal-prep different foods each week, or challenge yourself to make new healthy recipes. Try different types of movement and workouts, and give yourself the opportunity to learn new hobbies. This may be a great opportunity to finally learn that language or take guitar lessons! Keep reading to learn why changing your daily routine is the best way to improve memory. Why Changing Your Routine Is So Great for Memory Stimulates Your Brain Changing up your routine requires you to keep your brain active, which in turn helps to exercise your brain. Trying new things and switching what you do (even something as simple as making a new recipe or learning a new skill) is associated with higher levels of cognitive ability throughout life. It's so powerful that challenging the brain with new activities early in life may help protect the brain against cognitive losses in old age. Rewires Your Brain If you're doing the same things over and over, you're not giving your body and your mind the opportunity to be challenged. Exercising your mind daily and giving it new opportunities to solve new problems helps to keep your brain stimulated and challenges neuroplasticity. This is the brain's ability to rewire itself on the cellular level, which may improve memory. You May Feel Happier Not only does varying your routine improve your cognitive health, but you'll also feel happy about it. Researchers in one study found that people tend to be happier when they depart from their daily routines and give themselves new places and new experiences to explore. Even the smallest changes in your physical routine may make you happier and benefit your brain. More Tips In addition to breaking up your routine, these healthy habits can also improve your memory: Get quality sleep: Given all of the ways getting a good night's sleep benefits your health, getting your zzz's may seem like a no-brainer. But high-quality sleep can do wonders for your cognition. For example, quality sleep helps regulate your circadian rhythms, balances hormones and improves decision-making, emotional interpretation and concentration. Eat more fruits and vegetables: Research finds that eating a diet rich in antioxidant-packed foods such as fruits and vegetables may help slow down memory decline and aging. Move your body: Yes, physical movement is just as important as diet and sleep when it comes to your cognitive health. Because getting a variety of exercise is good for cognition (like a mix of aerobic and resistance training), physical activity can be a great way to switch up your routine in your daily life, benefiting your brain in multiple aspects. Chew your food: This may seem a little silly, but it's true. Eating requires you to use your chewing muscles and actually functions as exercise for your head and, evidently, your brain. So while having that protein-packed smoothie is great, be sure to also incorporate opportunities to chew those fibrous fruits and vegetables and activate those muscles. Our Expert Take Even though daily habits, like eating a balanced diet and regular exercise, can help us stay healthy, getting stuck in the same routines isn't always helpful for cognitive health. Research finds that changing up your routine—even if it's as simple as trying new recipes or challenging yourself to do new workouts—results in a higher overall cognitive function. Diverse activities can help stimulate your brain and keep it active, and can even make you feel happier. So find ways throughout your day-to-day life to try new things and change up your usual routines. Your brain will thank you for it! Read the original article on EATINGWELL
Yahoo
4 days ago
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3 Ways Chia Seeds May Interact with Your Medications
Reviewed by Dietitian Alyssa Pike, RDN Despite their tiny size, chia seeds pack a powerful, nutrient-rich punch. They provide a boost of vitamins, minerals, healthy fat and fiber to whatever food they're paired with—whether in a smoothie bowl, pancakes or oatmeal bars. That's because chia provides a good plant source of polyunsaturated fatty acids, including omega-3 fatty acids, which may help reduce blood pressure, improve cholesterol levels and quash inflammation, among many other benefits. Chia seeds are also a good source of antioxidants, which protect against cellular damage linked to chronic disease. Chia seeds are also high in soluble fiber and form a gel-like substance when they come in contact with liquid—that's why chia seed pudding is so creamy. Due to their fiber content—1 ounce contains 10 grams of fiber—chia seeds may help increase satiety, lower LDL cholesterol and improve regularity. But these tiny seeds have a bit of a sinister secret: Despite being as good-for-you as they are, chia seeds may also interact with certain medications, affecting their potency and effectiveness. Learn about which medications to have on your radar and must-know precautions to keep you safe while eating this mighty seed. Chia Seeds & Medication Interactions Blood Pressure Medication The antioxidants and peptides found in chia seeds may help act like a natural ACE inhibitor (a common class of blood-pressure-lowering drugs) to decrease blood pressure and promote heart health. That's a perk on its own, but eating chia seeds while taking antihypertensive medications could decrease your blood pressure more than expected. Anticoagulant and Antiplatelet Medications Chia seeds may have antiplatelet properties, which prevent clots from entering the bloodstream. Good news for reducing your risk for heart attack and stroke, but this can be too much if you're also being treated with blood thinners, which may increase the risk for bleeding. 'If you are taking an anticoagulant or an antiplatelet, use caution,' says pharmacist Ronald Smith, Pharm.D., RPh. Diabetes Medications Chia seeds are a smart choice if you're managing your blood sugar, as their fiber helps slow down digestion. There's evidence that chia may help reduce the rise in blood sugar that occurs after eating, and they may also have the potential to be used in diabetes treatment due to their antioxidant and antiinflammatory properties. However, if you're taking medication to treat diabetes, such as insulin, watch how your blood sugar responds to meals and snacks containing chia, since chia could lower your blood sugar too much. 'If you're new to chia seeds and are on insulin, consult your physician, as you may need to adjust your dosage,' says Robert Graham, M.D., M.P.H. a board-certified internal and integrative medicine physician and founder of Fresh Medicine. Effects of Chia Seeds on Medication Absorption Overall, because chia seeds have potential blood-pressure-lowering, antiplatelet and blood-sugar-reducing properties, there may be additive effects between chia and the medications that treat these conditions. In other words, your blood pressure or blood sugar may dip too low when you combine the two. In terms of medication absorption, it's important to remember that chia is notably high in fiber. In some instances, you may get more fiber from eating chia than from taking a serving of a fiber supplement, depending on how much chia you're eating. And fiber can slow down the absorption of certain medications. If you routinely eat a lot of chia, ask your provider if you should space out the time between eating chia and taking your medications. Precautions and Recommendations If you are taking any of the above medications and want to incorporate chia seeds into your diet, there are a few things to consider. First and foremost, consult with your health care professional when making any significant dietary changes, including taking supplements. You can also talk to your local pharmacist about any food-medication interactions you might run into on your current prescriptions, over-the-counter medications or supplements. Don't be shy about asking if chia seeds are safe for you. If you have never eaten chia seeds before or haven't eaten them since starting any of the above medications, Graham recommends 'starting low and going slow.' Consume a small amount of chia seed and gradually increase your intake to a level you can tolerate with no issues. Our Expert Take Chia seeds are a nutrient-packed food rich in omega-3s, fiber and antioxidants. They also may interact with some medications, specifically those prescribed for high blood pressure, other cardiovascular conditions (antiplatelets and anticoagulants) and diabetes. If you are being treated for those health conditions, it doesn't necessarily mean you should avoid chia seeds. But talk to a health care professional about making chia seeds part of your diet; they may want to monitor you for any interactions or side effects. Read the original article on EATINGWELL
Yahoo
5 days ago
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- Yahoo
The #1 Whole Grain for Better Gut Health, According to a Gastroenterologist
Reviewed by Dietitian Alyssa Pike, RDN Whole grains are the MVP of the carbohydrate family. They pack important nutrients like dietary fiber, protein, vitamins and minerals that play an important role in a healthy diet. Whole grains are well known for their heart-health benefits, but they provide a host of benefits for our gut, too. Gastroenterologist Michael Schopis, M.D., shares more, including his top pick for better gut health: 'Whole grains like rye, wheat and oats have all been shown to be very beneficial for gut health—improving the diversity of gut microbiota, stool frequency and increasing short-chain fatty acid production. Based on this data, I would say all whole grains are a great choice, but if I had to choose one, I would choose oats.' Read on to find out why oats top the charts as the No. 1 whole grain to include in your diet for better gut health. Why Oats Are the #1 Whole Grain They Support Good Gut Bugs One of the top reasons oats are such a phenomenal food for gut health, according to Schopis—they function as a prebiotic. Prebiotics are nonliving organisms that provide food for probiotics, those good bugs that live in your gut. Beta-glucan, a type of soluble fiber found in oats, contributes to the prebiotic function of oats. When fiber in oats is digested, it provides food for the probiotics in the microbiome, in turn supporting the functions they carry out. They Improve Gut-Brain Communication Your mood is highly connected to the health of the microbiome, thanks to the gut-brain axis. Feeling off? The pickup you need could be found through feeding your gut. In fact, research suggests that the increase in short-chain fatty acids that are produced through the breakdown of dietary fiber may play a role in improving mood and disorders of the central nervous system. When SCFAs are produced, they support the intricately connected nervous, immune and endocrine systems that work together to keep you healthy, especially when exposed to stressors. Through this action, SCFAs also provide support for the blood-brain barrier, protecting the brain from harmful substances while simultaneously influencing mood. Natalie Rizzo, M.S., RDN, shares, 'An important step in supporting a better mood is focusing on feeding your gut. Simple foods, like whole-grain oats, are an easy way to improve your mood and energy levels, in turn supporting a healthier you.' They Offer Support for Immune Health A large portion of your immune system is housed within the microbiome, which means supporting gut health may be your ticket to fewer sick days. A recent scientific review explored the research on oats and immune health and found the wide variety of compounds found in oats— including dietary fiber, copper, iron, selenium and zinc—offered pretty impressive benefits when it came to immune health. Additionally, the phytonutrients found in oats have antioxidant properties that help scavenge free radicals (those bad guys that can make you sick over time). Rizzo writes, 'Eating oats supports a healthy microbiome that can adapt to changes (like the annual cold and flu season) and keep you functioning at your prime.' They Help Increase Satiety Fiber is a key factor that influences satiety, or the fullness factor that comes with eating. Foods like oats that are high in fiber take longer to digest, meaning they offer more staying power and keep you fuller for longer. Hannah Ackermann, RD, writes, 'Unlike refined carbs, the fiber in whole grains isn't broken down in your small intestine. Hours later, it reaches your large intestine, where beneficial gut bacteria ferment it. This delayed release of hormones several hours after eating whole grains is known as the 'second meal effect.' Fiber in whole grains provides a lasting sense of satisfaction, helping you manage hunger more effectively throughout the day.' Strategies for Better Gut Health While diet certainly plays an important role in your gut health, so does how you move your body, your stress levels and more. Consider these tips to support better gut health, too: Eat a . Schopis' best advice: 'Consume a diet high in different fibers, which includes whole grains, veggies, fruits, nuts and legumes. Diverse, high-fiber diets have been shown to increase the amount of beneficial gut bacteria and improve metabolic health.' If you're not sure where to begin, start with the Mediterranean diet, he suggests. Limit highly processed foods. Not all foods are created equally, even those with fancy marketing slogans. 'Focus on eating a variety of foods that are rich in fiber first and foremost, and limited in added sugars, salt and preservatives,' writes Rizzo. This doesn't mean you can't rely on convenience foods, like flash-frozen fruits and vegetables or canned beans. Those are A-listers on a diet to support better gut health. Incorporate regular movement. Movement is a star player in keeping your gut happy, healthy and regular. Rizzo encourages clients to find a form of movement they enjoy and fit it in routinely. She writes, 'Daily movement is key to keeping your gut healthy and mood balanced. Whether it's a run, walk or yoga class, find what you love and do it daily.' Focus on . High stress levels can negatively impact your gut health. Finding a moment to unwind daily is key to managing your cortisol levels and improving your gut health. Rizzo shares, 'Stress management shouldn't stress you out. Find something that feels natural and doable and fit it in daily. For many of my runners, this is even a 10-minute mobility break where they can stretch and breathe all at once.' Our Expert Take A healthy gut is key to a healthy life. Your gastrointestinal system plays an integral role in total body health, not only through helping your digestive system run smoothly but also in keeping your mood stabilized and immunity strong. That's why gastroenterologists and dietitians recommend focusing on adding whole grains to your diet, due to the supportive role they play in better gut health. While all whole grains are great and experts encourage you to eat a wide variety of them, oats are the No. 1 pick based on the research to date. If you're not adding oats into your diet yet, get started today with a box of oats and one of these 12 recipes EatingWell readers love in their kitchens too! Read the original article on EATINGWELL
