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Know your Fiber Rich Foods For a Healthy Diet

These healthy fiber-rich foods help you feel full, support your digestive system, and make achieving your weight loss goals a lot easier. 

These healthy fiber-rich foods help you feel full, support your digestive system, and make achieving your weight loss goals a lot easier. 

Thanks to the highly-refined, modern American diet, the average American isn’t getting enough of one of the most important nutrients: fiber. Without a consistent intake of healthy, soluble and insoluble high-fiber foods in your diet, you’ll experience dips in energy, have difficulty losing weight, and also increase your risk of diabetes and inflammation. 

What Is Fiber? 

Fiber. Dietary fiber is a class of complex carbohydrates described as an indigestible long chain of sugar molecules. Fiber is naturally found in complex carb foods such as fruits, veggies, grains, and legumes. 

Fiber is a class of carbohydrates can be further broken down into two different forms: soluble and insoluble. 

Soluble Fiber. Soluble fiber dissolves in water. When it does, it combines with water to form a gel-like substance that creates bulk. This gel-like fiber helps to slow digestion, keeping you fuller longer and helping to balance blood sugar. Soluble fiber is also the type of fiber most closely associated with helping to lower cholesterol levels. Chia seeds, for example, are particularly rich in soluble fiber. 

Insoluble Fiber. Rather than dissolve in water, insoluble fiber moves through your digestive tract undigested. This bulking feature of insoluble fiber helps to move food through your body, adding bulk to stool. 

Daily Fiber Intake 

Americans should consume 28 grams of fiber per day if they’re following a 2,000 calorie diet, according to the FDA. 

Unfortunately, we’re getting nowhere close to that amount. A report from the Food and Drug Administration says that the average American woman eats only 15 grams of fiber a day, while the average adult man consumes just under 19 grams per day. 

Luckily, following a few smart swaps and intelligent additions of high-fiber foods to your diet can help you reach these suggested intake goals. 

The Best Fiber Foods 

The following foods are considered to be an “Excellent Source” of fiber, which means they provide more than 20% of your DV. That translates to more than 5.6 grams of fiber per standard portion size. 

Here are some of the best high-fiber foods. 

Black Beans 

Fiber per ½ cup (cooked): 8.3 grams 

Yes, the grammar school rhyme is right—beans are great for your heart, thanks to their 15 grams of fiber per cup, which work to lower bad cholesterol and fight against heart disease. “Beans are a great source of nutrition—they’re high in protein and fiber, so don’t forget about them! Add them to your salad at lunch or add them to a dish at dinner. 

Chia Seeds (Subza) 

Fiber per 2 Tbsp (24 g): 8.3 grams 

Anything with greater than 5 grams of fiber per serving is considered high. One ounce, or 28 grams, of chia seeds has double that amount! Sprinkle a spoonful of these nutrient-rich seeds into smoothies, yogurt, or on top of salads to boost your fiber intake and reap the digestive benefits.  

Split Peas 

Fiber per ½ cup (cooked): 8.1 grams 

Yep, they’re different than green peas even when they look the same! With over 16 grams of fiber in one cup, a serving of split peas will get you to that recommended 10 gram meal mark and then some. You can stick with the age-old classic split pea soup, or use this as an opportunity to look up some fun new recipes and experiment in the kitchen. 

Raspberries 

Fiber per 1 cup: 8 grams 

Fruit, in general, is a great source of this macronutrient. And with 8 grams in one cup, raspberries steal the sweet spotlight. Mixing this antioxidant-rich berry in with your morning oats or cereal will fill you up, carry you through your morning, and push you to hit that daily 30 grams in no time. 

Lentils 

Fiber per ½ cup (cooked): 7.8 grams 

Beans and legumes will always be standouts in this category. If you opt for a full cup of lentil soup, you could consume upwards of 16 grams of fiber, which can help keep your energy steady throughout the day. “Fiber helps to keep our blood sugars more stable, so that we’re not feeling highs and lows in our energy levels. 

Blackberries 

Fiber per 1 cup: 7.6 grams 

Like its pretty little sister, raspberries, blackberries contain 8 grams of fiber per cup, towering over strawberries and blueberries (which contain less than half that amount). Make sure to keep these dark-hued berries where you can see them; you’ll be more likely to reach for them when sweet cravings kick in. “I store all my fruits and vegetables at eye level to make sure that i’m consuming them on a regular basis. 

Green Peas 

Fiber per 1 cup (cooked): 7.2 grams 

You may have pushed them around your plate as a kid—but that stops now. These little green poppers contain a hefty 7 grams of fiber per cup! That same cup also boasts a hefty 8 grams of protein. “I highly suggest trying to micromanage your meals so that you get 7-10 grams of fiber at each meal. 

Kidney Beans 

Fiber per ½ cup (cooked): 6.5 grams 

Like most beans, kidney beans are very high in fiber content. These beans have almost 7 grams of fiber per serving, as well as 7.7 grams of protein. 

Chickpeas 

Fiber per ½ cup (cooked): 6.2 grams 

One half-cup serving of chickpeas (also known as garbanzo beans) contains over 6 grams of fiber. So, pouring some over your salad will help you hit your daily requirements with minimal effort. Just be sure to keep portions small so that you don’t overload on calories, especially when they are not the main event of your meal; a ¼ cup serving contains close to 200 calories in total.  

Flax Seeds 

Fiber per 2 Tbsp: 5.6 grams 

Although they’re not quite at chia seed status, whole flaxseeds offer up to 7 grams of fiber per two tablespoons—which is actually more than those two bites of broccoli can claim. Use them just as you would chia seeds by sprinkling over salads or mixing into yogurt for a super-satiating snack. 

Parsnips 

Fiber per 1 cup (cooked, sliced): 5.6 grams 

They may be unfamiliar to you now, but this root vegetable is worth getting to know. Parsnips are closely related to the carrot family and one cup (sliced) of this mildly sweet veggie contains a steady 7 grams of fiber. Try roasting parsnips as you would potatoes, or dice up and toss into a veggie stew to help kill off hunger pangs. 

Pomegranate Seeds 

Fiber per seeds in ½ pomegranate: 5.6 grams 

Pomegranate is another superfood that’s packed with fiber. And on top of this gut-friendly nutrient, pomegranate seeds are also teeming with polyphenols, a class of antioxidants that have been shown to shrink fat cells! 

Pears 

Fiber per medium fruit (with skin): 5.5 grams 

One medium pear contains around 5.5 grams of fiber, but in order to get all those grams you need to keep the skin intact because that’s where most of the nutrient is concentrated. This same rule applies to apples, potatoes, and even that white stuff you love to pick off of oranges after you’ve peeled the outer layer off! 

Apple 

Fiber per medium apple (with skin): 4.4 grams 

Apples may trail behind pears in this category, but they’re still a good way to sneak more fiber into your day—as long as you don’t peel them! One medium apple contains around 4.4 grams of the belly-friendly nutrient and can help ward off junk food cravings between meals.  

Oranges 

Fiber per large orange (peeled): 4.4 grams 

If you can resist picking off every last bit of that pesky white stuff on the orange segments, you’ll retain more of the waist-whittling nutrient. 

Avocado 

Fiber per ¼ avocado: 3.4 grams 

It’s not the spinach leaves that are going to fill you up, but rather that creamy avocado you slice on top of them. On average, one medium avocado contains around 10-13 grams of filling fiber and adding it to your meals or finding a few awesome avocado recipes can increase satiety tremendously. 

Banana 

Fiber per medium banana (peeled): 3.1 grams 

If you’re craving something fruity, bananas are one of the best fiber-rich fruits to have. One banana has a little over 3 grams of fiber, and also contains a high amount of potassium, an essential nutrient that helps regulate blood pressure. And there are more health benefits of bananas beyond their high-fiber power. 

Dried Figs 

Fiber per ¼ cup (dried): 3.7 grams 

Dried figs are a very portable and very palatable source. One little, dried fig contains nearly one gram of fiber and about 20 calories. Mix a few in a bag with some nuts, and you’ve got yourself a healthy and wholesome snack for when you’re on-the-go and starting to run out of fuel. 

Canned Pumpkin 

Fiber per ½ cup: 3.6 grams 

You should be eating this fall-favorite vegetable year-round for its high fiber content. Despite being pureed, each half-cup serving of delicious pumpkin has almost 4 grams of fiber. If you want to incorporate more of this tasty veggie into your diet. 

Cocoa Powder 

Fiber per 2 Tbsp (unsweetened): 4 grams 

You don’t have to cut chocolate out entirely to have a healthy diet. If you’re craving chocolate, some cocoa powder in a protein shake could kick your cravings without adding excess calories. 

Broccoli 

Fiber per 1 cup (cooked, chopped): 5.1 grams 

Broccoli is one of the best vegetables to add to your next dinner or lunch for some fiber. It has some of the highest-fiber content of most vegetables at over 5 grams per cup. 

Artichoke Hearts 

Fiber per ½ cup (cooked): 4.8 grams 

Unfortunately, spinach artichoke dip will never make it onto any diet-friendly list—but some of its main ingredients certainly do. These juicy, tender artichoke hearts are just teeming with fiber. “I believe the weight loss benefits associated with greater fiber intake are tied to feelings of fullness and satiety. 

Potato 

Fiber per 1 large potato (baked, with skin): 4.8 grams 

Potatoes have gotten a bad reputation, and they’re actually a great source of fiber. Just one large russet potato has nearly 5 grams of fiber, and you can easily add them to just about any dish you make. Just don’t forget to eat the skin! 

Sweet Potato 

Fiber per 1 medium sweet potato (baked, with skin): 3.8 grams 

“Fiber has no magical fat-burning properties; simply put, it helps you feel full without adding a lot of extra calories to your diet,” explains Crandall. “When you have a baked potato (with skin) instead of a bag of potato chips, for example, you’re not only eating fewer calories, but you’re less likely to feel hungry again an hour later.” Sweet potatoes, in particular, boast around 6 grams of fiber per large baked potato for only 160 calories. 

Carrots 

Fiber per 1 cup (raw): 3.4 grams 

Believe it or not, this Bugs Bunny favorite can actually increase feelings of fullness post-snacking—much more than any pretzel sticks can. Throw a bunch in a small baggie and pull them out mid-afternoon when the munchies kick in.  

Bran Flakes 

Fiber per ¾ cup: 5.5 grams 

If you’re not a warm porridge person in the morning, fear not. A 1-cup bowl of bran flakes can provide you with nearly 6 grams of fiber. Skip the raisin bran and add-in your own fruit to keep sugar counts under control and fiber totals even higher. 

Steel-Cut Oats 

Fiber per ¼ cup (dry): 4 grams 

Steel cut oats contain almost double the amount of fiber than rolled oats, which is why you should be opting for these instead. Try one of these overnight oats recipes to give yourself a morning fiber boost with these tasty breakfast treats. 

Whole Grain Bread 

Fiber per slice: 3-4 grams 

One slice of a true whole grain bread can contain around 4 or 5 grams of fiber and upwards of 16 grams of inflammation-reducing whole grains. Recently, though, brands are doubling up on fiber content and boasting over 10 grams per slice in some cases. “When you’re looking at your bread, look for that first ingredient that says whole grain,” Crandall recommends. “You want to stick with whole grain, not multigrain, which simply means that there are different types of grains present.” 

Whole Grain Pasta 

Fiber per 1 cup (cooked): 3.8 grams, penne; 5.9 grams, spaghetti 

Not all pastas are created equal; some are actually pretty good for you! “I really have people look at their brands and read their labels to determine what is considered a good source of fiber because it really is going to vary from brand to brand,” says Crandall. On average, whole wheat pastas contain 6.3 grams of fiber per one cup cooked serving. 

Bulgur 

Fiber per ½ cup (cooked): 4.1 grams 

Bulgur is another high-fiber wheat you should be adding to your diet. For a delicious side salad, combine bulgur with cucumbers, chickpeas, red onion, and dill and dress with a lemon vinaigrette. 

Rolled Oats 

Fiber per 1/2 cup (dry): 4.1 grams 

With 4 grams of fiber per serving, starting your day with a hearty bowl of oatmeal is sure to set you on the right track. A study published in the Nutrition Journal found that participants who consumed oatmeal on a regular basis experienced a drop in bad cholesterol (and waist size!) due to their increased fiber intake. 

Popcorn 

Fiber per 3 cups (air-popped): 3.5 grams 

When you think of whole grains, chances are this movie theater favorite doesn’t come to mind—although it should. Since popcorn is considered a whole grain, it consequently is relatively decent in fiber. Just be sure to stick to air-popped to avoid unwanted calories or artificial flavors.  

Pearled Barley 

Fiber per ½ cup (cooked): 3 grams 

Incorporate this healthy grain into soups and stews, or even feature it as a side dish with some added spices. The dietary fiber found in this grain “helps you extract and remove cholesterol, which is correlated with heart disease,” explains Crandall.  

Refried Beans 

Fiber per ½ cup (canned, fat-free): 5.4 grams 

Who knew you could get a good source of fiber from one of your favorite taco sides? Don’t pass on these beans on your next trip to your local Mexican restaurant. 

Almonds 

Fiber per ¼ cup (roasted): 3.8 grams 

Nuts and seeds are always great while you’re on the go. Snack on roasted almonds, which have nearly 4 grams of fiber per quarter-cup serving along with 7 grams of protein. If you want even more fiber, pick up almonds labeled as raw, natural, or unroasted to get more fiber bang for your buck. 

Pistachios 

Fiber per 1 oz (raw): 3 grams 

These tiny nuts are filled with fiber, which helps keep your digestive system running smoothly. A one-ounce serving of pistachios will give you 3 grams of fiber, along with 6 grams of protein. 

Health Benefits of Fiber 

Many different studies have highlighted how eating a diet high in fiber can boost your immune system and overall health, and improve how you look and feel. Some of the benefits of a high fiber diet include: 

  • Digestive health. The most commonly-cited benefit of fiber is its ability to support healthy bowel movements. Dietary fiber bulks up stool to help move waste through your body. Eating a diet rich in high fiber foods can help to prevent constipation, reduce your risk for diverticulitis (inflammation of the intestine), and provide some relief for irritable bowel syndrome (IBS). 
  • Diabetes. An American Journal of Clinical Nutrition study found that fiber acts as natural protective armor against C-reactive protein (CRP), a sign of acute inflammation. When CRP is circulating in the blood, you are more likely to develop diabetes or cardiovascular disease down the road. 
  • Cancer. There is some research to suggests that a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. High-fiber diets have also been connected to reducing your risk of breast cancer, as fiber helps to reduce levels of circulating estrogen. 
  • Skin Health. Due to fiber’s cleansing effects, it can help remove toxins in the blood, eliminating through your digestive process rather than your skin. Besides this, high-fiber foods tend to be high in antioxidants which can protect your skin from DNA-damaging free radicals. 
  • Heart Health. “By improving cholesterol levels and decreasing inflammation, fiber can help to reduce heart disease risk and decrease blood pressure levels. 
  • Body Weight. Fiber’s bulking properties can help you feel fuller, which promotes weight loss by creating a caloric deficit without hunger. 

Myths About Sleep That Are Keeping You Up at Night

HITTING THE SNOOZE BUTTON IS GREAT FOR YOU! (AND OTHER BOGUS SLEEP CLAIMS. 

In tough times like these, it can be challenging to rest easy. So it makes sense if you find your mind racing before bed or you wake up in the middle of the night after a fitful sleep. But your lack of sweet dreams may, in fact, be because you’re falling for a few of the worst sleep myths. 

For something we spend about a third of our lives actively doing, we understand astonishingly little about sleep. The internet is flooded with all sorts of erroneous information about how long we should snooze, how to sleep effectively, and how certain lifestyle choices such as diet impact the quality of our Z’s. But don’t worry, we’re here to set the record straight. With the help of some top-notch sleep scientists, we’ve compiled the 25 biggest sleep whoppers (and, crucially, the reasons why they’re so wrong). 

Insomnia is physical, rather than mental. 

We often think that not being able to sleep is solely the result of physical issues—too much caffeine or sugar, for instance. But this is just a silly notion among sleep myths. The reality is that being unable to sleep is usually the result of being unable to quiet our minds—an issue many of us are struggling with right now, during the COVID-19 pandemic. 

“Sleep is all about calming our brains—which means worry is sleep enemy number one for most “As we implement natural ways to slow our brains and improve our sleep by altering our environment, be patient in finding a good combination of schedule, room darkness, temperature, and comfort that works for you.”  

Our brains “shut off” during sleep. 

We go through four or five cycles of changing brain activity during a typical night—moving between slow activity rates in deep sleep to high activity during dreaming (when brain activity is comparable to being fully awake). 

So while it is obvious to stay away from stimulants before bedtime that will keep our brains humming, it is also good to avoid depressants that interfere with the needed cycling of brain activity. 

Snoring is common and nothing to worry about. 

Snoring is an annoyance to your partner, but it can be more serious, too. According to the National Sleep Foundation, snoring (especially frequent, loud snoring) may be a symptom of sleep apnea, “which can increase the risk of developing cardiovascular disease and diabetes, and cause daytime sleepiness and impaired performance.” 

Narcolepsy means you fall asleep randomly during the day. 

Narcolepsy is perhaps the most misunderstood condition. The goofy depictions we see of the disorder on television shows and the like, where the person is giving a presentation or having a conversation and falls asleep snoring mid-sentence, doesn’t really capture the reality of narcolepsy. 

In fact, narcolepsy is the result of not getting enough quality sleep, where the line between sleep and waking is blurred. While that can mean you fall asleep during the day, it is just as often manifested as general sleepiness throughout the day, or in other ways such as cataplexy (loss of muscle control) or sleep paralysis (inability to speak when waking up or falling asleep).  

You can “catch up” on sleep. 

We’ve all had those intense weeks of work (or crazy vacation weekends) where we’ve stayed up until the sun comes up and had to function the next day. While we can get away with this every now and again, making a habit of it can be trouble. One of the most common sleep myths is thinking that we can function with little sleep for a while, then “catch up,” in the long term, but your body doesn’t really work that way. 

“Your body needs consistency and the less sleep you get the more you disrupt yourself hormonally. “When you don’t sleep enough your body assumes some sort of trauma must be going on as there’s no reason to be awake when you should be sleeping.” 

This raises one’s stress hormones (primarily cortisol) and can cause plenty of trouble. “A little of this is not bad but chronic secretion of it can lead to a wide variety of horrible diseases and conditions. 

You don’t need a sleep routine. 

Bedtime isn’t just for kids. When it comes to sleeping, having a routine is key. 

“You need to create a wind-down routine at least an hour out from sleeping so your body recognizes that sleep is coming. “Your body needs balance so it means going to bed the same time each night and sticking with it. The problem is we tend to stick with it through the week and then it goes to hell on the weekend, and it can take days to get back on track. By the time you do, it’s almost the weekend again and the whole cycle can start over. You need to be committed to it day in and day out.” 

Alcohol is a good sleep aid. 

We’ve all felt the drowsiness that comes over us after a few beers or glasses of wine. But while it’s tempting to think this makes alcohol a useful sleep aid, it’s far from it. A yoga instructor and sleep and wellness expert, “[alcohol] may assist in helping an individual fall asleep, but it also interferes with what is considered ‘quality’ sleep.” 

Alcohol causes “REM sleep fragmentation,” during which REM stage sleep is either shortened or extended, causing a disruption in the overall sleep pattern of the individual.  

Your sleep patterns remain the same through most of your life. 

“The amount of sleep you need changes throughout your life. “While pregnant or when dealing with an illness, more sleep is beneficial. Some people are okay with six hours of sleep. It matters what makes you feel good and well rested.”  

Bedtime is when you disconnect from your day. 

We often think going to bed is when we should leave our day and its ups and downs behind us, falling into comforting sleep. But to effectively calm your mind, reviewing your day, and particularly what went well, can have a positive effect on your sleep and mental fitness. 

“Make a daily gratitude list before bed by writing down 10 things you are grateful for. “Anything from your family, legs to walk on, or reality TV. Focusing on what is good in your life as opposed to what is going wrong with your life calms you down before going to sleep.” 

She also advises reading affirmations every night, ending the day with a positive note that helps “catch some rest with less worry.” 

As you get older, you don’t need as much sleep. 

Sure, some adults might get up at 4:30 every morning, but that doesn’t mean they don’t need a full night’s sleep. 

“While your body requires less sleep as you get older, that doesn’t mean you should be sleeping for only four or five hours a night. 

She points to a study published in Sleep Health: The Journal of the National Sleep Foundation, which recommended that newborns get 14 to 17 hours of sleep each night while adults ages 18 to 64 should get seven to nine hours each night 

Pressing snooze will help you get more rest 

Pressing that snooze button is incredibly satisfying in the moment, but, contrary to popular belief, you are not actually gaining quality sleep. 

“The snooze button will actually make you feel more tired. “It wakes you from a deep part of your sleep cycle each time you doze off, causing you to feel groggy.” In the long run, a snooze-pressing habit will eat into your ability to get a deep sleep and the rest you need. 

The best sleep comes before midnight. 

“Early to bed and early to rise, makes a man healthy, wealthy, and wise” has plenty of adherents, it’s not necessarily true for everyone. If you find that 1 a.m. or later feels like the best time for you to sleep, there is nothing wrong with trusting your gut. 

“What’s most important is that people time their sleep in accordance with their own body clock, by going to bed when [they feel] sleepy. “For some people this means going to bed at midnight or later, and if they try to go to sleep earlier they won’t sleep well.” 

Sleeping more than eight hours is excessive. 

Again, it depends on who you are and how much sleep your body needs. Any other tidbits of information are likely one of the many sleep myths. 

“Sleep need is very individual, and some normal healthy adults do best with nine hours nightly. “Anything less than the amount of sleep you need can result in impaired mood, driving, and cognitive abilities.” 

You must get a minimum of eight hours of sleep. 

Of course, the reverse is also true. If you are someone who functions at top form with just four or five hours of sleep, more power to you. According to The Wall Street Journal, a number of studies have found that seven hours may be the optimal amount of sleep timeSo stop sweating it if you aren’t getting a full eight hours. 

You need an alarm clock. 

Turns out, alarm clocks shouldn’t dictate the amount of rest you get. Someone who is getting just the right amount of sleep usually wakes up without needing any prodding. An alarm is an artificial, and potentially damaging, contrivance. 

“If you are awoken by an alarm, you haven’t gotten enough sleep. “You can move your bedtime earlier or wake time progressively later until you wake refreshed on your own.” 

Watching TV before bed winds you down. 

Ever wonder how you can binge-watch your favorite Netflix shows until dawn? Well, it’s because TV actually activates the mind and keeps you awake. Exposure to the blue light of the screen can disrupt a person’s natural circadian rhythm and make it more difficult both to fall asleep and stay asleep. “Instead, you may feel energized due to the increase in endorphins. 

The same is true of computers and eBooks. In one study, “participants reading an eBook took longer to fall asleep and had reduced evening sleepiness”—as well as reduced alertness the following day—than when they read a printed book. You will also want to avoid staring at your phone. 

Light exposure doesn’t really matter. 

Similar to the effect TV and computer screens can have on your circadian rhythms, so too does the light in your home. “It is best to be in dim light conditions for the hour or more before bed. “It is also important to get bright light in the morning for 30 minutes, plus bursts of light every couple hours throughout the day.” 

Bedtime is more important than the time you wake up. 

While consistency and routine make all the difference in effective sleep habits, your bedtime is actually less important than the time you wake up. 

“Wake time is the anchor of your biological clock,” says Breus. “So if you wake up at 6:30 a.m. during the week, you need to wake up at the same time on the weekends.” Breus adds that going to bed earlier on some nights, when you feel exhausted, can also throw off the circadian clock. 

Tiring yourself out is a good way to fall asleep. 

While a regular workout routine is a key part of a healthy lifestyle, you should not exercise late at night. “Working out before bed actually does not often tire you out. Breus recommends exercising no later than four hours before you go to sleep. 

Spicy food gives you nightmares. 

Your friends have probably joked at some point about how an intense meal they had gave them scary dreams. If they were having nightmares, it probably wasn’t the habanero. 

“The fact of the matter is, there has never been a study that has proven a correlation between spicy foods and nightmares. “It’s more likely that eating these foods before bedtime might simply upset your stomach.” 

Food has little impact on your sleep habits. 

While what you eat might not give you nightmares, that is not to say that it has no impact on your sleep behavior whatsoever. 

“Lettuce, which contains high levels of potassium, necessary for a healthy nervous system, is a high producer of calcium and magnesium (the key ingredients in keeping the body asleep for longer). He adds that kiwi is another food that has been found (by researchers at Taipei Medical University) to improve the quality of sleep for those suffering from insomnia. “Participants fell asleep faster, stayed asleep for longer, and had a more peaceful and rejuvenating sleep compared to the study’s control group.” 

The most important thing is how long you sleep. 

It’s a classic case of quality over quantity: The hours you sleep are far less important than the quality of the sleep you are getting overall. Research has found that interrupted sleep is worse for a positive mood than a shorter amount of sleep, debunking one of the most pervasive sleep myths. 

“Melatonin is the hormone naturally produced by the body that makes us feel sleepy, and keeps us asleep. “It’s called the ‘Dracula hormone’ because it only comes out at night—for that reason, it’s best to dim the lights a couple of hours before bedtime and turn off electronics.” 

Weekends are times to throw out your sleep routine. 

“People tend to sleep on a regular schedule during the weekdays and then go to bed late and get up late during the weekends. “This irregular pattern during the weekends prevents your body from getting into a good circadian rhythm.” 

If you can’t fall asleep, keep trying. 

There is nothing worse than waking up at 2 a.m. and staring at the ceiling, hoping to eventually drift off. Next thing you know, half the night has passed, and you’re just getting more frustrated. 

Instead of waiting for sleep to come, Hendon recommends that restless sleepers “should just get up and do something else for a bit until they get sleepy again. This then allows their brain to better associate going to bed with actually going to sleep.” 

An average healthy person should be able to fall asleep within 20 minutes. “If you still feel restless after 30 minutes, do not force it! Staring at the clock will not help. Something in the environment or your mind is keeping you stimulated,” he says. “Read a book or take a warm bath to relax. If you feel anxious, remove your worries from your mind by writing them down.” 

Never wake a person who is sleepwalking. 

Among sleep myths, one persists: waking a sleepwalker will lead them to have a heart attack or enter a coma. This is nonsense. While there are rare cases when a sleepwalker might get themselves into trouble, generally they just need to be led back to bed where they can wake up on their own. 

Likewise, for parents out there, waking a child from a night terror is not going to harm your kid. Night terrors is a sleep disorder (not to be confused with nightmares), most common in children, that typically occurs during the first hours of stage 3-4 non-rapid eye movement (NREM) sleep. 

“It does not hurt a child to be woken during an episode of night terrors, although it can be a difficult task. “The trick with night terrors is to wake the child before they occur [about an hour to 90 minutes into the sleep cycle], which stops the cycle and can actually prevent the child from experiencing them.” 

Health Benefits of a High Fiber Diet

From preventing blood sugar crashes to improving digestion, fiber can do wonders for your health. 

Ten seconds. That’s exactly how quickly the stomach begins digesting food after you chew and swallow. Within 45 minutes of eating a meal without fiber, you’ll feel the blood sugar roller coaster effects. A high fiber diet is key to preventing these spikes and falls. 

“That great, full feeling you experience after a big meal? It’s quickly followed by a blood sugar crash, where you feel tired, weak, shaky, cranky, and most of all, hungry,” says Tanya Zuckerbrot MS, RD, an NYC-based registered dietitian, who is also the founder of the F-Factor diet and a bestselling author. Sound familiar? Then you’re probably not getting enough fiber in your diet. 

“When a meal contains fiber, this process is much slower, eliminating blood sugar spikes and increasing feelings of fullness for several hours after eating.” A sense of fullness is only one of many benefits of fiber. 

What is fiber? 

Before we get too far: What actually is fiber? The Institutes of Medicine gave it a formal definition in 2005 and separated total fiber into: 

  • Dietary fiber: Formally defined as “nondigestible carbohydrates and lignin found in plants,” dietary fiber is the zero-calorie, non-digestible part of a carbohydrate that adds bulk to food, according to Zuckerbrot. This is the type of fiber found naturally in fiber-rich foods. Dietary fiber is further broken down into soluble and insoluble fiber. 
  • Functional fiber: isolated nondigestible carbohydrates. This is the type of fiber that is extracted from natural foods or produced synthetically and only exists in isolation. Functional fiber, also called added fiber, is typically the added fiber you see in many protein bars and cereals under the names inulin, isomalto-oligosaccharides, maltodextrin, and chicory root fiber. 

How much fiber do you need per day? 

Most of us fall far short of the ideal, consuming only about nine to 11 grams per day. Dietitians recommend 35 grams (for women) to 38 grams (for men) of fiber. 

The new FDA nutrition label recommends 28 grams of fiber per day for a 2,000 calorie diet. 

What are the benefits of a high fiber diet? 

Because a majority of Americans don’t get enough fiber, it’s worth adding fiber to your diet. Following a high fiber diet has countless health benefits, from weight loss to colon health. 

These are the 13 health-promoting benefits of fiber and a high fiber diet. 

A High Fiber Diet Helps You (Actually) Feel Full 

“Fiber swells in your stomach like a sponge, which increases feelings of fullness and promotes weight loss by creating a caloric deficit without hunger,” Zuckerbrot says. 

Digestion Is Smoother 

Fiber-rich foods, including beans and legumes, berries, whole grains, and nuts, make everything you consume go down easier. “Soluble fiber combines with water to form a gel-like substance that creates bulk. Insoluble fiber moves food through. A high fiber diet will promote more regular digestion and less constipation. 

You Torch More Calories—Zero Effort Required 

That’s right: Even without extra gym time, you’ll burn more calories (to the tune of 92 extra per day) when you double fiber intake from 12 to 24 grams per day, according to recent research published in the American Journal of Clinical Nutrition. “Fiber boosts metabolism because the body can’t digest fiber—but it attempts to—burning calories in the process. All that bonus burn would result in a 10-pound loss per year. 

Cholesterol Goes Down 

Think of fiber like a sponge. Soluble fiber, specifically, has been linked to lower levels of LDL (“bad”) cholesterol. Find it in barley, oat bran, apples, and strawberries. “Fiber has absorbent properties, binding to circulating cholesterol and eliminating it from the body. 

Energy Skyrockets 

Step away from the coffee machine. Consume a high fiber diet for an instant power up—without the energy roller coaster—instead. Cording tells her clients to reach for a serving of nuts to combat the mid-morning slump. “Eating fiber and protein together keeps blood glucose levels steady, providing your body with sustained energy throughout the day. 

Your Skin Will Glow 

Bye-bye acne and blotchiness! Since fiber soaks up toxins in the blood, eliminating them through the digestive tract instead of your pores will make your skin brighter and clearer, Zuckerbrot explains. She recommends seeking out fiber-rich fruits and vegetables that are also rich in antioxidants that help fight aging, such as artichokes, pears, and broccoli. 

Inflammation Decreases 

“Fiber is a prebiotic that plays a fundamental role in gut health, and is important for battling inflammation and lowering overall disease risk,” Zuckerbrot says. An American Journal of Clinical Nutrition study explains why: Fiber acts as a natural protective armor against C-reactive protein (CRP), a sign of acute inflammation. When this evil CRP is coursing through the blood, you are more likely to develop diabetes or cardiovascular disease down the road. 

You’ll Sleep Like a Dream 

“Eating refined carbs late in the day cause your blood sugar level to peak and then crash during sleep, which is why some people get up in the middle of the night,” Zuckerbrot says. On the flip side, eating a fiber-strong supper and bedtime snack can keep your blood sugar on a more even keel so you can catch some undisturbed shut-eye. Just be sure to amp up the fiber intake on an even pace. 

“If you’re not used to eating a high-fiber diet, gradually increase your intake to give your system time to adjust and avoid abdominal discomfort like gas and bloating,” Cording says, symptoms that would surely keep you up at night. 

Bloating Goes Bye-bye 

That is if you follow the slow and steady ramp-up just recommended (since too much fiber at one meal can lead to even more bloating and cramps). Drink at least three liters of water per day to avoid the aches and unsettled stomach. When you do, “you’ll have complete and regular bowel movements,” Zuckerbrot says. “One of the benefits of fiber is that it increases stool bulk, which helps prevent constipation and bloating, and can offer relief from irritable bowel syndrome.” 

You’ll Live Longer 

It’s not just about how you’ll look in your swimsuit. “A study conducted by the National Institutes of Health (NIH), found that those who followed a high fiber diet lived longest. Fiber was credited with reducing the risk of death from cardiovascular disease, infectious and respiratory disease and some forms of cancer. 

It Boosts the Good Bacteria in Your Body 

Make the most of your kombucha, kimchi and yogurt consumption by pairing it with a healthy serving of fruits, veggies, and whole grains. “Many high-fiber foods are good sources of prebiotic bacteria, which serves as “food” for beneficial probiotic bacteria. 

Blood Sugar Stays Steadier 

Think of fiber as a slow-mo button for blood sugar spikes. “Foods with fiber take longer to digest, therefore blood sugar doesn’t rise and fall dramatically like it does with refined carbohydrates. Fiber slows digestion and steadies blood sugar levels, which curbs sugar cravings and sustains energy. When you’re indulging in something lower-fiber, such as pancakes, try tossing in a handful of sliced pears (5 1/2 grams in a medium) or a medium sliced banana (three grams). 

Hypertension Dangers Go Down 

Take heart: “By improving cholesterol levels and decreasing inflammation, fiber can help to reduce heart disease risk and decrease blood pressure levels,” Zuckerbrot says. 

Cancer Risk Is Slashed, Too 

The secret weapon to combat certain cancers? You guessed it: a high fiber diet. Your colon, breasts and other body parts will stay disease-free longer when you add more fiber to your menu. “Fiber is like sandpaper in the colon, causing constant cell turnover which is beneficial for not only digestion but also colon health in preventing tumor growth. Fiber also helps reduce levels of circulating estrogen, which has been proven to reduce the risk of breast cancer. 

You’ll Be More Regular 

“Fiber alleviates constipation and promotes regularity, which in turn “promotes regularity and improves symptoms of irritable bowel syndrome and constipation.” Fiber-rich foods and supplements help form stool bulk (especially when combined with water), Cording adds. Instead of opting for refined breading on your chicken or fish, coat them in crushed wheat bran or oats to keep things moving and reap the benefits of fiber. 

What Happens When You Don’t Eat Enough Fiber

Fact: Not getting enough fiber can increase your risk of weight gain and heart disease. But most Americans consume less than half the recommended daily intake! 

Psst! Do you want to know one of the most effective weight loss and health secrets of all time? A trick that all but ensures you’ll remain full and satisfied while shedding pounds? The answer is clear as day: Eat more fiber. 

It sounds far too simple to be legit, but it’s true. The oft-overlooked nutrient, which describes the indigestible material found in fruits, vegetables, whole grains, and legumes, is both extremely filling and brimming with health benefits—making it a vital component of every diet. The National Fiber Council recommends that adults consume 32 grams of the stuff a day, but as a nation, we’re coming up short. Very short, actually, with most of us getting between 10 and 15 grams a day. For a point of reference, that’s the equivalent of consuming just one large apple and three tablespoons of chickpeas—which is practically nothing! 

Read on to find out exactly what can go awry if you don’t consume enough fiber; it may just be the kick in the rear you need to finally add more oatmeal and berries to your daily diet! 

You Get Backed Up 

Constantly feeling “backed up” in the bathroom may be a sign you’re coming up short on fiber, says Nutritionists. “Having a fiber-rich diet allows more water to remain in your stool, making it easier to pass through your intestines. When we don’t get enough fiber, it slows down our digestive system and makes it harder for us to eliminate our waste.” Add more of these high fiber foods to your daily diet to keep things—er, moving along smoothly—and ensure you hit the nutritional mark on the reg. 

You’re Always Hungry 

If you’ve ever eaten a huge tray of chicken nuggets and fries only to find your stomach growling soon after, it’s likely because your meal lacked fiber. Fiber helps to slow the digestion process, helping you feel fuller for longer. Adding a fiber-rich food like avocados, beans, brown rice, and pears to your meals and snacks will help keep those post-meal tummy rumbles at bay—and can subsequently aid weight loss efforts. 

You Might Gain Weight 

“When we don’t eat enough fiber, we tend to be hungrier and are more prone to overeating,” explains Schapiro. Research indicates that simply switching from a low-fiber diet to one that helps you hit the recommended 32 daily grams can help you slash 100 calories per day. Though 100 calories may seem trivial, that equates to a 10-pound weight loss over a year. For more simple ways to accelerate your flat belly wins. 

Your Cholesterol Levels Spike 

The less soluble fiber you consume (that’s the kind found abundantly in oatmeal, beans and brussels sprouts), the higher your risk for high cholesterol climbs, according to a meta-analysis published in The American Journal of Clinical Nutrition. Scientists hypothesize that fiber acts as a magnet as it moves through the intestine, attracting and carrying out the artery-clogging plaque that would otherwise spike cholesterol levels. 

You Increase Your Risk of Stroke And Heart Disease 

When your cholesterol levels are out of a healthy range—as a result of a low-fiber diet or otherwise—it can increase your risk of heart disease and stroke, according to U.S. National Library of Medicine data and findings published in the journal Stroke. That’s because both stroke and heart disease are brought on by the buildup of plaque in the arteries.  

You Become Deficient in Other Nutrients, Too 

If you’re not eating fiber-rich foods like whole grains, legumes, fruits, and veggies, there’s a good chance you also may not be getting enough of the other health-protective nutrients found of those foods. Check in with your M.D. if you know you’re not consuming much fiber to make sure you don’t have any type of major nutritional deficiency. A multi-vitamin and a well-rounded diet can likely help you get back on track towards better health.  

You May Develop Diabetes 

Get this: People who regularly eat low-fiber, fast-digesting high-glycemic foods like white bread, cookies, soda and white rice, are more than twice as likely as those who regularly consume the nutrient to develop type 2 diabetes. Yeesh! Scary stuff. What’s the connection? “Foods rich in fiber help to prevent blood sugar and insulin spikes, that over time could lead to diabetes,” explains Schapiro. 

You’ll Be Sleepy All the Time 

Besides upping your risk for diabetes, seesawing blood sugar levels can also leave you feeling lethargic—even if you got plenty of shut-eye the night before. To keep your energy and blood sugar levels stable throughout the day, reach for a fiber-filled source of complex carbs with a bit of protein and fat.  

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