While exercising regularly and creating a balanced diet, Prioritize your gut health It can lead to a myriad of benefits, such as healthy weight loss. We’ve checked with dietitians, nutritionists and other health experts to find out more about four beneficial foods Increase your metabolismDigestion and weight loss in general.
Read on for tips, suggestions and insights from Lisa RichardsRegistered Dietitian and Innovator of the Candida Diet, Jay QuinnNNCP, RNT, RNC, CHN, CSNA, Registered Nutritionist and Director of Formulations at ASYSTEM, Jesse VaderRDN, CPT, Registered Dietitian, Certified Personal Trainer with My Crohns and Colitis Team, Registered Dietitian Amy Richterand MS and RDN and Dana Ellis HoenessAnd the Ph.D., MPH, RD, senior clinical dietitian at UCLA Medical Center.
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Almost every kind, but “blueberries in particular,” Richards says, contain “fiber and phytonutrients” that act as antioxidants in the body. Additionally, she adds, blueberries improve gut bacteria because they are rich in prebiotics. “Antioxidants reduce free radical damage from toxins that lead to inflammation and chronic disease along with external influences such as those associated with aging,” notes Richards. She noted that blueberries are “highest in antioxidants” that can help prevent many diseases, and one cup contains four grams of gut-healthy fiber. “Their antioxidants are flavonoids, which are plant compounds that give these berries protection and when they are consumed they give us similar protection at the cellular level as well,” she continues.
Richards stresses that this versatile berry is rich in nutrients while being low in calories, and “this makes it an ideal ingredient for smoothies, desserts, yogurt, ice cream toppings, or just eaten on its own.” Lower blood pressure, blood sugar, and general risk of developing chronic disease, says Richards. “This is likely due to its ability to prevent and reverse oxidative stress,” Richards says, adding that this stress, and damage, at the cellular level creates “a chronic reduced inflammation at a level that leads to a range of chronic diseases.”
One quick way to add not only fiber, but also crunchy flavor to your weight-friendly breakfast, Quinn says, is to throw in some chia seeds. “Chia seeds are a great source of fiber, antioxidants, and omega-3 fatty acids,” he says. Quinn explains that all of these nutrients can help treat inflammation and lose weight. He adds that omega-3 fatty acids are “particularly beneficial for weight loss because they help reduce inflammation and control hunger,” which are found in chia seeds.
Richards agrees, and says chia seeds are “often overlooked,” but it’s an “exceptionally healthy ingredient” that you add to yogurt or other meals “to make it healthier and give you more benefits.” This superfood, she adds, is “versatile and provides plenty of nutrients in a small package.” Ultimately, Richards notes that chia seeds provide a “healthy vegetable source of fat and protein,” and the fiber content “helps keep you full to prevent overeating.” One serving of 28 grams (g) or 2 1/2 tablespoons (tbsp) of chia seeds provides just under 10 g of fiber. The daily recommendation for adults, Medical News Today reports, is 25-30g. This means that a serving of chia seeds can achieve 30% of this.
Richter explains that raspberries are “some of the highest in fiber.” She says one cup of berries contains eight grams of gut-healthy fiber. “That’s almost 30% of the fiber you need per day,” which makes it a great choice for a healthy addition to yogurt that can satisfy your sweet cravings without worrying about weight gain.
She stresses that fruits like berries are “your best bet for high-fiber foods that won’t push you to exceed your calorie limit for weight loss.” Hunnes agrees, and says adding berries to “unsweetened (or slightly sweetened) plain yogurt like soy yogurt” (which we’ll get to later!) can be a fun way to highlight this high-fiber fruit.
Vader points out that yogurt (especially Greek yogurt) has long been associated with healthy digestion and gut health. He says he “always recommends” to his customers that they should eat berries “every day” in their yogurt to increase fiber and lose weight healthily. And berries, like blueberries in particular, “contain high levels of antioxidants that can help reduce inflammation throughout the body,” he says. It also contains high amounts of vitamins and minerals that can help fight inflammation and keep your body healthy, Vader adds.
Quinn agrees, and says one great and versatile food to add to your diet (if your goal is to lose weight and calm your gut) is plain Greek yogurt. “Greek yogurt topped with fruits is a great snack or dessert, because it’s not only full of nutrients, but it’s a good source of protein, which can help you feel full for a while so you can avoid overeating or snacking in the middle of the night.” ” Additionally, Quinn says Greek yogurt “also has less sugar and calories than other types of yogurt,” so this is “ideal” for those who want to “satisfy their sweet tooth but are working on weight loss.” A typical 6-ounce serving of Greek yogurt contains 15 to 20 grams of protein.
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