This week’s newsletter is brought to you by Life Kit producer Clare Marie Schneider
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Can you name three foods high in fiber?
NPR health correspondent Maria Godoy shares a whole shopping list of fiber-rich foods in her latest episode for Life Kit, which explains the many health benefits of fiber.
She mentioned some high-fiber foods that were familiar to me, like beans, oats and kale — and foods I didn’t know about, like artichokes, chia seeds and raspberries. Just a tablespoon of chia seeds sprinkled over your morning yogurt or granola offers up 4 grams of fiber.
It’s good to know about these foods because fiber is so good for your health. It keeps you regular. It helps control blood sugar levels, lowers cholesterol and reduces inflammation. In fact, one review of 185 studies and of dozens of clinical trials found that diets rich in fiber were linked to a lower risk of major health problems, including obesity, Type 2 diabetes, certain cancers and cardiovascular disease.
But Americans aren't eating enough of this stuff. According to the U.S. government's dietary guidelines, you should eat 14 grams of fiber for every 1,000 calories you take in daily. But only around 9% of women and 3% of men in the U.S. meet the fiber recommendations.
Here’s how to add more fiber in your diet
Kaz Fantone/NPR
🥑 Get your fiber from plant-based foods. That means eating different kinds of fruits and vegetables, whole grains, beans, seeds and nuts. Think sweet potatoes, avocados, pears, asparagus, barley and oats, lentils and pumpkin seeds. Not only are these foods a good source of fiber, but they also contain other vitamins, minerals and phytonutrients that promote good health.
Experts say supplements can be helpful, but they shouldn't be your primary source of fiber. (If you take fiber supplements, check with your doctor to ensure they don't interfere with any medications you take.)
🍿 Give your meals a boost. Adding more fiber into your daily habits doesn't have to be hard. Some surprisingly snackable foods are high in fiber, like avocados. Add slices to a sandwich, or grab a side of guac with your tacos. Munch on some air-popped popcorn (nearly 6 grams of fiber in 3 cups). Top off oatmeal or salads with walnuts or almonds. Or throw a cup of cooked kale, which has about 4 grams of fiber, into a lentil soup for a fiber-full meal.
🐥 Take baby steps. If you don't eat a lot of fiber, the key is to start slowly. That's because high-fiber diets can cause gas and bloating in some people. The gas is a byproduct of the fermentation of fiber by the microbes in your gut. You want to gradually increase your fiber intake to give your gastrointestinal tract time to adjust.
For example, if you like to eat white bread, try swapping out one serving per week with whole-grain bread. In the second week, eat two servings. Keep doing that until you've swapped all your servings of white bread to whole grain.
What to do when you're constipated. If you haven’t pooped in days, you might feel desperate for a healthy bowel movement. Here’s a step-by-step guide for that SOS moment, including when to use a laxative and if toilet stools really help. Read the article here.
How to manage IBS symptoms. More than 25 million Americans have Irritable Bowel Syndrome. While IBS symptoms present in the gut, it turns out that stress and anxiety can actually exacerbate symptoms. Here's how to identify triggers for IBS, eat a diet that decreases gas and bloating — and learn where to seek help. Listen to the episode here.
Support public media while getting expert advice on health, finance, relationships and more with Life Kit+. You'll get sponsor-free listening AND that warm fuzzy feeling that comes with making a difference. You can also check out loads of other NPR+ podcasts with benefits at plus.npr.org.
Last week, we asked our audience: What’s a recent book you read that you couldn’t put down? The question was a follow up to our episode on how to find a book you’ll actually want to finish. Here are a few of the titles you loved. These responses have been edited for length and clarity.
I loved Mad Honey by Jodi Picoult and Jennifer Finney Boylan. It combined mystery with family dynamics, gender identity, trauma and legal drama while two narrators told their stories from different perspectives. —Jennifer Burns
A Gentleman in Moscow by Amor Towles. As a reader who prefers nonfiction, it takes a special piece of fiction to grab me in the beginning and pull me along to the end. This book will continue to be on the top shelf of my many books. —Nancy Guy
Good Night, Irene by Luis Alberto Urrea. It’s a gorgeous, moving and thoroughly exciting read. —Sandy Werner
All My Rage by Sabaa Tahir. I gave a copy to my 16-year-old son and he couldn't put it down, either! Fabulous read. —Amy McKeever
We want to hear from you
We know this is kind of like putting a Christmas tree up before Halloween, but we’re starting to think about New Year’s resolutions. What are your goals for 2024? How do you hope to improve your life — in what ways? Email us at lifekit@npr.org with your thoughts and Life Kit may use some of your ideas to help inform our plans for the New Year.
This week on Life Kit
Clockwise from top left: Bloomberg via Getty Images, Schon/Getty Images, Jackyenjoyphotography/Getty Images, Juan Algar/Getty Images; Collage by Kaz Fantone
The new rules of laundry Patric Richardson, host of "The Laundry Guy" on HGTV, wants you to change the way you wash your clothes. Don't think of it as a chore — and don't be afraid to put those “dry cleaning only” garments in the washer. Listen to the episode here.
Photographs by Bansah Photography/Unsplash; Sippakorn Yamkasikorn/Unsplash; Daniel Sinoca/Unsplash; Dmitry Mashkin/Unsplash; Collage by Kaz Fantone/NPR
Photographs by brooklyngrace/Unsplash; Sindy Süßengut/Unsplash; Collage by Kaz Fantone/NPR
What to know if you're exploring non-monogamy When we think about romance, many of us have a specific script in mind. Two people date, fall in love and get married. But that traditional path doesn't work for everyone. This episode explores the world beyond monogamy, whether you're starting this journey solo or already partnered. Listen to the episode here.
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