These Healthy Foods Contain Way Less Fibre Than You Might Think

Posted on 04/07/2026 by Boris Clair

Amid our full-blown obsession with protein, fibre hasn’t gotten nearly the recognition it deserves.

“Protein has certainly earned its place in the spotlight, but fibre deserves just as much attention,” registered dietitian Stefani Sassos, nutrition director at the Good Housekeeping Institute, told HuffPost. “Most Americans are likely already meeting their protein needs, while the vast majority fall short on fibre.”

In fact, it’s estimated that only 5% of Americans consume the recommended amount of fibre each day. That’s about 25 to 28 grams for adult women and 28 to 34 grams for adult men, though exact recommendations may vary based on age and medical history. The average person, however, is only getting about 10 to 15 grams of fibre per day.

Why people are fibremaxxing in the first place

Why is this nutrient so crucial? A fibre-rich diet offers a host of health benefits, like supporting healthy digestion and gut health, stabilising blood sugar levels, helping you feel full and satisfied, reducing LDL cholesterol and improving heart health.

“Not surprisingly, high-fibre diets are consistently linked with a lower risk of cardiometabolic diseases, like obesity, type 2 diabetes, cardiovascular disease, in addition to some cancers and overall mortality,” registered dietitian Tamar Samuels, co-founder of Culina Health, told HuffPost.

Colon and rectal cancer (often grouped together as “colorectal cancer”) rates, in particular, are on the rise among younger adults. Research has found that eating a higher-fibre diet is associated with a reduced risk of these cancers.

Fibre is protective against colorectal cancer for several reasons. One is because it bulks up stools by absorbing water, “allowing waste to pass through the colon more quickly and limiting carcinogen exposure to the colon lining,” registered dietitian Christina Fasulo of UCLA’s Health GI Nutrition Program told the university’s Health Newsroom.

Another, according to the Cancer Research UK website, is that “when fibre meets the bacteria that lives in the bowel, the bacteria make something called butyrate,” which “helps the cells in our bowel to stay healthy, so tumours are less likely to develop.”

In order to meet our dietary fibre goals, it’s important to be aware of which foods are actually high in fibre – because it’s not always the ones you assume. We asked dietitians to share which foods contain less fibre than many people realise.

Not all fibre is created equal

One quick but important note before we dive in: The foods mentioned below can still be beneficial components of a healthy, well-rounded diet. And they may even help contribute to overall fibre intake – just don’t rely on them alone to cover your fibre bases.

“I would never want people to think, ‘Oh it’s pointless [to eat] because it doesn’t have a lot [of fibre]’ because that is NOT true,” registered dietitian Dalina Soto, author of “The Latina Anti-Diet,” explained to HuffPost. “Any fruits or veggies, whether fresh, frozen or canned, are better than no fruits or veggies.”

Below, our nutrition experts identify foods that are relatively low in fibre and which ones can give you a bigger boost.

Leafy greens probably don't contain as much fibre as you thought. — Leafy greens probably don’t contain as much fibre as you thought.

Lettuce And Other Leafy Greens

Leafy greens contain important vitamins, minerals and phytonutrients, making them nutritional powerhouses. But they aren’t nearly as rich in fibre as many people (this writer included!) think.

“Because salads are often associated with healthy eating, people sometimes assume lettuce is a major source of fibre. In reality, one cup of shredded romaine lettuce contains only about 1 gram of fibre,” Sassos told HuffPost.

“Lettuce can absolutely contribute to your daily intake, but you’ll get a much bigger fibre boost from ingredients like chickpeas, avocado or other vegetables added to the salad.”

Typically, foods that contain 3 grams of fibre or more per serving are considered a good source, registered dietitian Carly Leanza of Health Loft told HuffPost. “Lettuce like butter lettuce, iceberg or romaine contain less than 1 gram of fibre per serving.”

And while that isn’t a whole lot in a single serving, “it does add up if we have a big salad,” Soto noted.

To boost your fibre intake, consider cooking your greens. As Samuels pointed out, while one cup of raw spinach contains less than 1 gram of fibre, one cup of cooked spinach contains 4 grams of fibre. That’s because it takes several cups of raw spinach to make one cup of cooked spinach. Therefore, you’re getting more fibre for the same serving volume.

Celery

Rich in antioxidants and low in calories, celery is another veggie that seems like it would contain more fibre than it actually does. A medium-sized stalk has about half a gram of fibre, while there’s 1.6 grams in one cup chopped.

“People tend to overestimate both lettuce and celery’s fibre content potentially because they are crunchy and have a crunchy, stringy texture,” Leanza said. “People often think to have a big salad or snack on some celery to increase roughage. But if the focus is fibre, there are many other sources to turn to.”

Watermelon

One cup of watermelon contains less than a gram of fibre – just 0.6 grams per serving.

But fret not, this juicy fruit has other good-for-you properties. Watermelon consists of more than 90% water, making it a very hydrating snack. Not only that, it’s rich in the antioxidant lycopene, which has anti-inflammatory properties and has been linked to a reduced risk of some cancers and cardiovascular disease.

Fruits And Veggies Without The Peel

If you’re peeling your produce, you may be missing out on nutritional benefits, as there is usually a considerable amount of fibre (as well as vitamins, minerals and antioxidants) in the skin or peel, Soto pointed out.

For reference, half of an apple or a Russet potato’s fibre is found in the skin.

One of these toast toppings is high in fibre, and the other isn't. — One of these toast toppings is high in fibre, and the other isn’t.

Cottage Cheese And Greek Yogurt

Both cottage cheese and greek yogurt are well-known for their health benefits, including their impressive protein content, calcium and other nutrients. But one thing they’re both missing entirely: fibre. That’s because only plant foods contain fibre – dairy and other animal products do not.

Sassos recommends pairing cottage cheese and greek yogurt with high-fibre foods such as raspberries, chia seeds and nuts to “create a more nutritionally complete snack,” she said.

High-Fibre Foods To Add To Your Diet

If you’re falling short on your fibre goals, consider incorporating more of these plant foods.

Avocados

“While they’re well known for their heart-healthy fats, many people don’t realise that one avocado provides roughly 10 grams of fibre (or even more depending on the size and variety),” Sassos said. “They’re an easy way to add both fibre and satisfying healthy fats to meals and snacks.”

Beans And Lentils

A cup of lentils or black beans, for example, contains a whopping 15 grams of fibre.

Legumes are “easy to add and [you] can create a lot of meals from them,” said Soto.

One cup of cooked split peas, another type of legume, has 16 grams of fibre. More peas, please!

Raspberries

With 8 grams of fibre per cup, Sassos called raspberries a “true fibre superstar.”

Other great sources: Quinoa (5 grams of fibre in one cup cooked), broccoli (5 grams in one cup cooked), pears (6 grams for a medium-sized one) and chia seeds (5 grams in one tablespoon).

Know that not all fibre is created equal, said Sassos. Whole food sources offer benefits that supplement forms do not.

“Fruits, vegetables, legumes, nuts, seeds and whole grains offer much more than fibre alone,” she explained. “They provide vitamins, minerals, antioxidants and other beneficial compounds that work together synergistically. That’s why getting fibre from whole foods whenever possible is ideal, rather than relying solely on powders or supplements.”

Eat a variety of fibre-rich foods to ensure you are getting adequate amounts of both kinds of fibre: soluble and insoluble. Soluble fibre dissolves in water and creates a gel-like substance in the gut that slows down digestion. Insoluble fibre does not dissolve in water and bulks up stools, making them easier to pass.

“Different high-fibre foods provide different types of fibre and beneficial nutrients,” Sassos said. “I encourage people to regularly rotate the fruits, vegetables, legumes, nuts, seeds and whole grains they eat.”

When increasing your fibre intake, do so gradually to prevent unpleasant gastrointestinal symptoms like gas and bloating, Samuels advised. Staying hydrated is important, too.

“Be sure to drink plenty of water to prevent constipation and help fibre do its thing,” she said. “A registered dietitian can help you come up with a sustainable and personalised plan for increasing fibre intake based on your unique needs.”

The Anti-Inflammatory Foods Rheumatologists Want You To Eat More Of

Posted on 20/06/2026 by Boris Clair

Chronic illness is a concern for many, especially those who struggle with arthritis, fibromyalgia, lupus or gout.

Help can be found from the medical specialty of rheumatology, which works to reduce inflammation, chronic pain and joint or organ damage.

Many rheumatologists take a holistic approach that includes medical and lifestyle solutions, so they have clear ideas about the role diet can play in their patients’ health.

While eating anti-inflammatory foods can help with some symptoms, experts we spoke with noted that there’s no single “magic” food to cure these diseases.

“One thing I really want people to hear is that in 99.9% of cases, nothing you ate or didn’t eat caused your autoimmune disease,” said Dr. Amanda Moyer, who practices adult and paediatric rheumatology at OU Health at the University of Oklahoma. “Likewise, there is no one special food that will cure it.”

“Diet is powerful, but it is not a magic on-off switch for autoimmunity,” Moyer said. “That doesn’t mean food doesn’t matter, because it impacts how you feel day-to-day, how your medications work, your weight, your heart health and long‑term risks of complications. But I don’t want patients carrying unnecessary guilt or being blamed for a disease process they did not create with their lunch.”

Here are some of the top foods these experts frequently recommend to patients.

Olive oil contains oleocanthal, a natural compound that can lower inflammatory markers.

Olive oil has anti-inflammatory effects similar to ibuprofen

Dr. Kam Shojania is head of the rheumatology division at Vancouver General Hospital in Canada. He tells his patients to think of extra-virgin olive oil as a practical anti‑inflammatory staple to drizzle on food.

“People are shocked to learn olive oil contains oleocanthal, a natural compound that data has suggested can lower inflammatory markers and protect blood vessels,” he said.

“Oleocanthal has anti-inflammatory effects similar to ibuprofen. There’s also emerging research on its immune effects, including in inflammatory arthritis and lupus.”

Fatty fish has proven results for autoimmune disease

“The omega-3 fatty acids EPA and DHA have the strongest evidence of any single food intervention in rheumatology,” said Dr. Devon Charlton, a fellow in the American College of Rheumatology and director of rheumatology at the University of Pittsburgh Medical Center Regional Orthopedics.

“I recommend eating fatty fish like salmon, mackerel, sardines and anchovies two times per week.”

He cited a randomised, placebo-controlled trial of nearly 26,000 participants that concluded those who consumed 1 gram per day of EPA and DHA showed a 15% to 18% reduction in confirmed and probable autoimmune disease.

“It was an effect that grew stronger with longer duration of supplementation and persisted for two years after participants stopped taking it,” he said.

Fibremaxxing can help fight inflammation

Dr. Micah Yu is quadruple board-certified in rheumatology, internal medicine, integrative medicine and lifestyle medicine. He encourages his patients to increase their fibre intake whenever possible.

“Fibre helps lower inflammation, and can help reduce joint inflammation,” he said. “In addition, those who eat more fibre have been shown to have a lower weight, which can help with disease symptoms.”

Yu encourages his patients to seek out fibre from natural sources like beans, fruits, vegetables and other whole foods, not supplements.

Fermented foods support gut-based immune strength

If you check in Dr. Yoon Qiu’s refrigerator, you’d probably find a bag of cabbage and a few jars of fermented foods. The rheumatologist and assistant professor of medicine at Emory Healthcare is a big fan of cabbage, since this member of the brassica family contains sulforaphane, which is anti-inflammatory. Even better, Qiu said, “It lasts a long time in the fridge”.

Even longer lasting, and possibly even more beneficial, can be fermented foods like kimchi or sauerkraut, which are both made with cabbage. “I recommend eating fermented foods to support the gut biome,” Qiu said.

Cabbage contains sulforaphane, which is anti-inflammatory.

Since as much as 80% of your immune system lives in and around your gut, the gut microbiome is key for regulating immune responses.

Research has shown that a diet high in fermented foods increased microbiome diversity and decreased markers of inflammation, including several directly involved in autoimmune flares. Fermented diets outperformed high-fibre diets for inflammation reduction.

Nuts can calm inflammation

“If I had to pick one thing to put on every rheumatology patient’s grocery list, it would be a big bag of lightly seasoned nuts, like almonds,” Moyer said.

“They’re easy to snack on, provide protein, fibre and healthy fats, and they fit beautifully into the kind of eating pattern that helps calm inflammation,” she said.

“On a practical level, I like sustainable, not punitive, changes. I snack on nuts myself, especially almonds, and I’ll often grab a new flavour when I go to the store, as long as they aren’t sodium bombs.”

What you eat is just one part of your health story

Charlton often reminds his patients that food is an adjunctive, not primary, therapy. “If you’re on methotrexate, warfarin or other medications, discuss any significant dietary additions with your rheumatologist,” he said.

“Patients who stop disease-modifying antirheumatic drugs (DMARDs) or biologic medications in favor of dietary interventions risk irreversible joint damage, organ involvement or even death.”

“No one should be trading methotrexate (a drug that treats severe psoriasis and rheumatoid arthritis) for olive oil shots,” Shojania agreed.

“The sweet spot is evidence‑based medication plus a Mediterranean‑leaning eating pattern, ideally designed with a registered dietitian so it fits your culture, budget and real life.”

Finally, Moyer said it’s important to keep the big picture in mind: “My parting advice is to relax, focus on whole foods, mostly plants, with lean proteins and healthy fats, and to be cautious about expensive supplements. And when you do have that scoop of ice cream or piece of birthday cake, enjoy it. Then go back to your overall pattern, which is what really counts.”

The Ripeness Level Of Your Avocado Actually Matters For Your Health – Here’s How

Posted on 25/01/2026 by Boris Clair

Most people judge an avocado’s readiness by one simple test: a gentle squeeze. Too firm, and it stays on the counter. Too soft, and it risks going straight into the bin. (Yes, we agree, the window between those two states often feels comically short. But that’s fodder for another story).

Beyond texture and taste, though, the ripeness of an avocado actually shapes how your body digests it, absorbs its nutrients, and even responds metabolically after you eat it.

In fact, as avocados ripen, their internal chemistry changes. Fats become more accessible, carbohydrates shift form, and antioxidant levels rise and fall. According to doctors and nutrition experts, these changes can influence digestion, blood sugar response and nutrient absorption.

That’s all to say that an avocado’s health benefits aren’t fixed but actually evolve as the fruit matures – just as is the case with bananas.

Why avocado ripeness matters

When an avocado ripens, “there is a shift in the nutritional structure and absorption,” said Dr. Parth Bhavsar, a board-certified family medicine physician who specialises in nutrition.

Specifically, as time goes by, enzymes break down cell walls, which makes fats easier for the body to absorb. This also affects carotenoids like lutein and beta-carotene, whose bioavailability improves in a fat-rich environment.

Dr. Cintara Bradley, a resident physician at Sonoran University of Health Sciences Medical Center who specialises in nutrition, lifestyle management and digestive health, noted that ripening significantly changes lipid content, carbohydrate composition, amino acid availability and phenolic compounds.

While avocados remain nutrient-dense throughout their life cycle, the ratios of fats, fibre and antioxidants shift quickly as they approach and move past peak ripeness.

Unripe avocados

Unripe avocados are firm and difficult to eat for a reason. When an avocado hasn’t ripened yet, your body has a harder time breaking it down. At this stage, much of the starch hasn’t converted into more usable forms, the fats aren’t as easy to absorb, and the fibre is tougher.

Bhavsar explained that unripe avocados contain resistant starch and “less accessible lipids,” meaning your body can’t easily access all of the calories and nutrients during digestion. In practical terms, you’re getting less nutritional payoff from each bite.

There may be a small metabolic benefit, though. “Resistant starch resists the metabolic process and the post-prandial increase of blood sugar concentration,” Bhavsar said. Put simply: Unripe avocados digest more slowly and may help prevent blood sugar spikes after eating. He added that this process can support insulin sensitivity and gut bacteria balance.

Dr. Patrick Ryan, a primary care and sports medicine physician in San Diego and the founder of telehealth platform HemyRX, similarly noted that unripe avocados may help with glycemic control because glucose is absorbed more slowly.

Still, most experts say this stage isn’t ideal for everyday eating. Bhavsar pointed out that slow digestion and gastrointestinal discomfort can make unripe avocados unpleasant or hard on the stomach. And according to Bradley, unripe avocados don’t offer meaningful advantages over ripe ones, especially since avocados already have a low glycemic load, regardless of ripeness.

Barely ripe avocados

As avocados begin to soften, they also become easier for your body to handle. The tough starches start breaking down and the healthy fats inside the fruit become easier to absorb.

As Bhavsar put it, “resistant starch is gradually turning into non-resistant fats, while your levels of soluble fibres are increasing.” This means your body can access more nutrients without losing the fibre that helps you feel full.

Ryan explained that barely ripe avocados are easier to digest than unripe ones, while still slowing how quickly sugar enters the bloodstream. They also contain less fat than fully ripe avocados, which can be helpful for people who want the benefits of avocado without feeling weighed down.

Bhavsar added that avocados that gently yield when pressed can help control appetite and keep blood sugar steady. Because they are digested more slowly, they help prevent blood sugar spikes while still allowing your body to absorb key nutrients.

Fully ripe avocados

Fully ripe avocados give your body the most nutrients it can actually use in the easiest way for your body to absorb them, Bhavsar said.

According to Ryan, ripe avocados also help your body take in antioxidants and fat-soluble vitamins, which support heart health, balance hormones and reduce inflammation.

Bradley pointed out that antioxidants, especially phenolic compounds, are highest when the avocado is perfectly ripe, before enzymes start breaking them down. Other vitamins and minerals, like potassium, magnesium and folate, stay steady, while fats become fully available.

Because the fat is fully accessible, calories are higher at this stage. Ryan noted this matters for people who are watching calories and Bhavsar said portion size is key (though even fully ripe avocados are still healthier than refined carbs), but one thing is clear: Avocados that are fully ripe are at their peak in terms of flavour and variety of nutrients offered.

Overripe avocados

Once an avocado passes peak ripeness, oxidation begins to affect its nutritional quality. Bhavsar explained that while fats, fibres and minerals remain, antioxidant properties decline. “Browning signals an indicator that polyphenols, with potential health benefits, are being broken down and will instead ferment,” he said.

Bradley noted that oxidised fats contribute to bitterness while antioxidant levels diminish dramatically. However, if an avocado has only minor browning and no mould or odour, it can still be safely used in smoothies or baking.

So, is there an ideal ripeness?

The answer depends on your goals. Bhavsar suggested that “lightly to gently ripe” avocados optimise fat assimilation and satiety, while barely ripe may be preferable for gastrointestinal regulation.

Ryan agreed that ripe avocados work best for most people, but noted that blood sugar control or calorie awareness may influence preference.

Bradley, on the other hand, said that peak ripeness offers the best balance of nutrient density, bioavailability and enjoyment.

In short, it’s clearly not just about flavour: the ripeness of an avocado actually changes how (and what!) your body digests and absorbs.

A Simple Pasta-Cooking Trick Can Have A Big Impact On How Your Body Feels

Posted on 18/01/2026 by Boris Clair

Whether dealing with coeliac disease, gluten intolerance or just tummy troubles, many Americans swear their digestive issues mysteriously ease up when they travel to Europe, the supposed land of consequence-free carbs.

While some of that likely comes down to portion size and wheat quality, another often-overlooked factor is how the pasta is cooked. You’d never catch an Italian cooking their pasta beyond al dente – and sometimes, it’s even a little firmer than that.

According to Marissa Karp, founder and lead registered dietitian at MPM Nutrition in New York, the longer pasta cooks, the more its starches soften and become available to our bodies when we eat it. But more isn’t always better.

How long pasta is cooked can affect how quickly it’s digested, how quickly it raises blood sugar and how you feel after the meal – from steady and satisfied to heavy and ready for a nap.

Ahead, registered dietitians break down the different levels of pasta doneness, what noodles look and feel like at each stage, and how each one affects digestion, energy and blood sugar.

Firm: how it affects your digestion

Defined as two or three minutes less cook time than the package instructions, “firm” pasta sits at the very beginning of the doneness spectrum. Go ahead and ignore the box here – your spaghetti won’t be raw, but it will have more texture than most Americans are used to.

“Firm pasta has the most bite to it,” Karp said. “There’s clear resistance when you press it between your teeth.”

When pasta is cooked a little firmer, your body takes longer to digest it. That means a bowl of penne won’t spike your blood sugar as quickly, according to Kimberly Rose, registered dietitian and certified diabetes educator.

That slower blood sugar spike can make a noticeable difference in how you feel afterward. Instead of the classic post-pasta slump – heavy, sleepy and weirdly hungry again an hour later – you’re more likely to feel steady and satisfied. And taking that second helping is because the pasta is genuinely delicious, not because the first bowl barely made a dent in your hunger. “Firmer pasta tends to break down more slowly, which can help people feel satisfied for longer and support steadier blood sugar when eaten in appropriate portions,” said Amanda Frankeny, a registered dietitian nutritionist.

If you’re trying to keep your blood sugar steady or you’re tired of that familiar post-pasta slump, cooking pasta a bit firmer may be worth a try. Just know that if you have a more sensitive stomach, this texture isn’t always the most comfortable.

Al dente: how it affects your digestion

In the food world, al dente has become the default way to cook pasta, much like ordering a steak medium-rare or scrambling eggs until they’re just set, not dry.

To get there, you’ll usually want to ignore the package instructions again and pull your pasta from the water about one to two minutes earlier than the package states. (If you’ve been faithfully following the box this whole time, there’s a good chance you’ve been eating softer, mushier pasta than you realised.)

Al dente is the Goldilocks texture most of us are taught to aim for: not too firm, not too soft.

“Al dente tends to be the most comfortable because it digests at a steady pace and tends to offer balanced, sustained energy,” Karp said.

That aligns with research. A 2022 study found that when pasta is cooked for less time, your body breaks down less of its starch, leading to a slower, steadier rise in blood sugar.

While “chewing your food well” has become a diet-culture cliche, 2023 research suggests the real driver is food texture. Foods that require more chewing tend to trigger stronger satiety signals, simply because digestion starts earlier and happens more gradually.

Most of us likely cook pasta to this doneness not only because it has a pleasant mouthfeel but because it’s often easier on the body.

Soft: how it affects your digestion

“Digestion begins in the mouth,” explains Rose, “and soft pasta is fastest to digest.” That’s because soft pasta requires minimal chewing. With almost no resistance for your teeth, it moves quickly from the plate to the stomach, where it’s broken down faster than firmer noodles.

That might sound counterintuitive, but research on food texture backs this up: foods that are soft and easy to chew don’t tend to keep us as full as foods that make us do a little more work. When you have to chew more, you also tend to eat more slowly, which gives your body (and gastrointestinal fluids) time to register that you’re eating.

Typically cooked to the package instructions or even a little longer, soft pasta has no bite left at the centre. This can also happen when pasta is cooked and then baked or reheated in dishes like casseroles or mac and cheese, where a second round of cooking pushes it past al dente.

That quicker breakdown is also why soft pasta is often blamed for the classic carb crash. According to Rose, “Soft pasta will raise your energy levels quickly because more starch is readily available; however, this type of energy is short-lived and may result in a drop in energy after consuming.”

When pasta is overcooked, a few things change the way your body handles it, according to a 2015 study. First, the starches become more broken down and easier to access, which means the carbs hit your system faster – giving you that quick burst of energy, followed by a drop. At the same time, the structure of both starch and protein in the pasta softens, which makes it harder for your body to digest and can lead to bloating or an upset stomach after eating.

Still, soft pasta absolutely has a place at the table. For people who have trouble chewing, sensitive digestion or who need quick, easily accessible energy, it can be a great option. According to Frankeny, “That’s not a bad thing at all. Depending on how active you are, how much you are eating and everything else is on the plate – like produce and protein – softer pasta can easily be a part of a well-rounded meal.”

THIS Is The Colour Bell Pepper To Eat If You Want Maximum Immune Support

Posted on 10/01/2026 by Boris Clair

We’re currently right in the middle of peak flu season, which means immune support is top of mind for pretty much everyone.

Staying on top of your vaccines is key to protecting your health. So are the hygiene basics we’ve been taught since school, like covering your mouth when you sneeze and washing your hands frequently.

Diet plays a role in immune support, too, and maybe you’ve been downing orange juice like it’s your job in an effort to avoid getting sick. While oranges are a good source of vitamin C, bell peppers have even more, making them a worthwhile veggie to incorporate into your meals.

While all bell peppers offer nutritional benefits, what they offer varies slightly depending on colour.

We talked to registered dietitians about how bell peppers’ benefits vary by colour. Curious as to which one you should go for to support your health goals, including immune support? Here’s everything you need to know.

How the nutritional benefits of bell peppers vary based on their colour

When comparing the nutritional benefits of the different colours of bell peppers, it’s helpful to know why their colours vary to begin with.

Ginger Hultin, a registered dietitian nutritionist who has a doctorate in clinical nutrition and is the author of Anti-Inflammatory Plant-Based Eating 101, told HuffPost that a bell pepper’s hue has to do with how ripe it is.

“Bell peppers change colour as they ripen on the vine, with green peppers being the least ripe and red peppers being the most mature,” Hultin said.

She explained that green bell peppers are high in chlorophyll, a pigment that gives them their green colour. “As the peppers mature on the vine, the chlorophyll breaks down, and more carotenoids [a type of antioxidant] are produced, accounting for the change in colour and nutrient profile,” she said.

Hultin added that, unlike bananas, bell peppers are non-climacteric fruits and don’t ripen after they’ve been picked.

As a 2021 review published in the journal Molecules explains, all bell peppers contain carbohydrates, fibre, antioxidants, vitamin C, vitamin A, potassium, calcium and phosphorus. All three dietitians we spoke to told HuffPost that the amount of these nutrients varies slightly, based on a bell pepper’s colour.

These are all the same plant, just at different levels of ripeness.

Red peppers have distinct health benefits

Want to get the most nutrients across the board? Registered dietitian and intuitive eating counsellor Kara Lydon recommends eating red bell peppers.

“Red bell peppers typically come out on top in terms of overall nutritional value. Since red peppers ripen the longest, they boast the most antioxidants,” she said.

Registered dietitian Maggie Michalczyk said this too, explaining, “Red bell peppers are the highest in vitamin C and A due to longer ripening times, followed by orange, yellow and green.”

In terms of which colour bell pepper offers the most immune support, red comes out on top again.

“Studies show that red bell peppers have the highest content of vitamin C out of all the bell peppers, potentially as high as 60% more vitamin C than their green counterparts,” Lydon shared, highlighting a study published in the International Journal of Food Science and Nutrition.

As Michalczyk pointed out earlier, red bell peppers are also the highest in vitamin A, another nutrient that supports immune health.

But don’t discount orange, yellow and green peppers

Even though red bell peppers are the most nutrient-rich, that doesn’t mean that orange, yellow and green bell peppers aren’t worth eating.

All three dietitians emphasised that the nutritional differences between different coloured bell peppers aren’t huge, so you shouldn’t get too hung up on it.

“Each bell pepper offers a unique antioxidant profile, so it’s best to ‘eat the colours of the rainbow’ when it comes to bell peppers so that you can reap the nutritional benefits of each kind,” Lydon said.

For example, yellow bell peppers are particularly high in lutein and zeaxanthin, two nutrients that support eye health.

As for green bell peppers, Hultin said they are lower in calories. “Green bell peppers have slightly fewer calories than their red, orange and yellow counterparts since they are less ripe and their natural sugars haven’t accumulated yet. However, this difference is negligible,” she said. A red bell pepper contains about 37 calories per pepper, while a green pepper contains 24.

It bears repeating that when it comes to the nutritional differences among bell pepper colours, all three dietitians say these differences are pretty minimal across the board, so it’s important not to get too hung up on them.

How you cook them matters

If you want to get the maximum benefits from your peppers, how you cook them matters. “Steaming and stir-frying are two good ways to cook bell peppers to help prevent the loss of water-soluble vitamins like vitamin C,” Michalczyk said.

She recommends avoiding boiling or cooking bell peppers at high heat to preserve their nutrient density as much as possible. “It’s good to keep in mind that overcooking can degrade nutrients found in vegetables and boiling can cause the water-soluble vitamins to leach into the water,” she explained.

Since vitamin A is fat-soluble, Hutlin recommends sautéing peppers in extra-virgin olive oil to help maximise nutrient absorption.

There is no shortage of bell pepper recipes you can find online to experiment with to learn your favourite ways to eat them.

Lydon said that, personally, she loves stuffed bell peppers because they’re easily customisable based on taste preferences and the ingredients you have on hand. “Make it a well-balanced, satisfying meal by adding a source of lean protein like ground turkey, chicken or fish, a starch high in fiber like brown rice or quinoa and a dietary fat like cheese or avocado,” she shared.

Hultin says that bell peppers can be easily mixed into soups, stews, omelettes or frittatas for breakfast, roasted as a side or enjoyed raw and sliced to pair with hummus.

“Ultimately, all colours of bell peppers make a great addition to the diet, so I wouldn’t stress too much about getting one colour vs. the other,” Michalczyk emphasised.

“Go for a variety to reap the benefits from the health compounds that are unique to each colour. In the winter, during cold and flu season, I think it’s great to know that red bell pepper has more vitamin C than an orange and incorporate those into different meals and snacks to support your immune system.”

It’s also important to remember that bell peppers are just one of many nutrient-rich foods, including ones that support your immune system. So it’s worth it to vary your meals with other foods too, like cauliflower, butternut squash and apples. Besides providing your body with a wider range of nutrients, switching things up will keep your taste buds happy, too.

What Each Ripeness Level Of Your Banana Actually Means For Your Health

Posted on 03/11/2025 by Boris Clair

Here’s something you may not have thought about: For some foods (in this case we’re talking about bananas), the nutritional effects on your health can vary depending on the ripeness level when you eat it.

As a banana ripens, its nutritional content — the amount of sugar, starch and vitamins — changes. Meaning, if you need more sugar before a workout, or less sugar because of diabetes, you may want to eat your banana at a certain ripeness level.

Ahead, registered dieticians share the various ripeness levels, what a banana looks like at each stage, and the health conditions or goals that are best addressed at each level of ripeness.

Underripe

Bananas at this stage look green; they’re firm and difficult to peel.

“This stage has the highest resistant starch and low sugar content,” said Avery Zenker, a registered dietitian at MyCrohnsAndColitisTeam.

The benefits of resistant starch are many, including helping to feed healthy gut bacteria that reduce inflammation and keeping blood sugar levels stable, according to Zenker. It’s also digested more slowly, which can keep you full for longer.

“Resistant starch acts very similarly to fibre, which means it’s fermented in the gut (so it fuels your good gut bacteria) and it can be helpful for blood sugar control,” added registered dietitian Amanda Sauceda, a nutrition lecturer at California State University, Long Beach.

While good gut bacteria and blood sugar management are generally important for your health, they may apply to some individuals more than others.

“This level of ripeness is ideal for people who are trying to control blood glucose levels, such as those with insulin resistance as seen with pre-diabetes, Type 2 diabetes and other metabolic conditions,” Zenker said. “Unripe bananas can also be beneficial for anyone looking to improve gut health by improving microbiome balance.” The latter may be especially important for people who are trying to manage digestive issues like irritable bowel syndrome.

“If you want to up the health benefits of your green banana, consider pairing it with some peanut butter,” Sauceda added. “You get a little protein and healthy fats, which help for a better blood sugar response and are good for the gut.”

Some people may want to avoid an underripe banana, however. Zenker said athletes may fall into that category since slow digestion can cause stomach heaviness. People who are sensitive to resistant starch and experience gastrointestinal discomfort after may want a different ripeness level, too.

Barely Ripe

Bananas at this stage are mostly yellow with some green at the ends. While slightly softer, they’re still firm. This ripeness level suggests the banana is still high in fibre and low in sugar, but not to the same extent as underripe bananas.

“The resistant starches have started converting into simple sugars,” Zenker said. “Their mineral levels remain stable, particularly potassium and magnesium.”

She recommended a barely ripe banana to people who want the digestive benefits of an underripe banana without that chalky taste, as well as those who need steady energy throughout the day without major effects on their blood sugar. That means, similar to underripe bananas, barely ripe ones are great for people with insulin resistance, prediabetes, diabetes, metabolic syndrome or digestive conditions.

“They can also be ideal for peri- or post-menopausal women due to the resistant starch content that helps combat the effects of insulin resistance and supports gut health as hormonal changes occur,” Zenker added.

Ripe

Bananas at this stage are fully yellow and soft, but not mushy. They’re easy to peel and have a sweet smell.

While ripe bananas are listed separately from barely ripe ones here, it’s important to note that not all experts find the differences noteworthy.

“Nutrition-wise, these types of bananas are pretty much the same,” Sauceda said. “In fact, the USDA nutrient database categorizes these two types of bananas together.”

With that said, if we’re going to make distinctions, Zenker shared what they are: In ripe bananas, starches have mostly converted into natural sugars, fiber decreases, and sugar and antioxidant content increase. Vitamins and minerals hit their peak.

Sauceda added more noteworthy benefits. “One banana has 8% of your daily value for potassium, which is a mineral many people don’t get enough of,” she said. “This mineral is important for blood pressure and muscle contraction. It also meets 8% of your daily value for magnesium, which is important for bone health.”

Zenker encouraged a ripe banana for people who are about to work out, want quick and convenient whole-food energy, or are looking to increase potassium intake (perhaps to manage high blood pressure or other cardiovascular issues), as well as for kids who want an easy-to-eat, sugary food. Ripe bananas are also a good in-between for people who want fibre without the digestion-related concerns.

Very Ripe

Bananas at this stage are soft, have brown spots and emit a strong aroma.

“Sugar content is near its peak, and fibre continues to decrease,” Zenker said.

That’s great for people who need quick energy, have sensitive digestive symptoms, have low appetite or want a sweet treat, Zenker said. Individuals who are trying to manage their blood sugar may want to avoid very ripe bananas, however, since they’re higher in sugar.

Overripe

Bananas at this stage look brown or black and are soft, even mushy.

They’re highest in sugar and antioxidants, lowest in fibre, losing their vitamin C content and maintaining their potassium content, according to Zenker.

As far as other vitamins go, some are increasing while others are decreasing. “For example, a ripe banana has 14 milligrams of vitamin C but an overripe one has 10 milligrams,” Sauceda said. “Interestingly, overripe bananas have a bit more folate than ripe bananas.”

So again, there are pros and cons, and certain populations and situations for which it’s best suited.

“This stage is best for baking and freezing (banana bread, cookies, smoothies) rather than as a raw snack,” Zenker said. “It’s gentle on digestion and good for anyone needing fast calories, such as athletes, [but] not as ideal for people with diabetes or those seeking fibre or nutrient density.”

Sauceda is a fan of the smoothie option. “You don’t need to add as much banana when you use an overripe one for your smoothie, which can mean less added sugars,” she said.

As evidenced here, the banana to pick at the grocery store isn’t necessarily just the one you like the taste or colour of. Yes, we know this concept is a bit bananas, literally — and it’s true.

At the same time, we can’t blame you for going by the taste metric. Plus, bananas are nutritious whenever you eat them. “Overall, bananas are a great fruit whether you eat them green or ripe,” Sauceda said.

5 Salmon Myths Seafood Experts Wish Everyone Would Stop Believing

Posted on 31/08/2025 by Boris Clair

Seafood consumption in the US is at an all-time high, with salmon being the most consumed fish, according to the US Department of Agriculture. It’s easy to see why salmon is so popular: A staple of the Mediterranean diet, it’s packed with nutrients, including omega-3 fatty acids (which are good for your heart, brain and skin), protein and vitamin D.

Despite its popularity, seafood experts we talked to say that there are still some common misconceptions about salmon that simply aren’t true. Here, grocery store seafood buyers, as well as seafood science professors, dispel the most popular myths about salmon and give their tips on what to keep in mind when you’re shopping.

Myth #1: Fresh is better than frozen

When it comes to buying salmon, the first decision you have to make is whether you’re heading to the seafood counter or the frozen section. Jason Hedlund, the principal category merchant of seafood procurement at Whole Foods Market, shared that fresh salmon isn’t more nutrient-dense — or even necessarily tastier — than frozen salmon.

If you’re going to eat your salmon relatively quickly (within the next two days), Hedlund says fresh salmon is a good bet. But if you want salmon to keep on hand and you’re not sure when you’re going to eat it, go for frozen. He added that many people don’t realize that salmon is frozen mere hours after being caught, which locks in all the nutrient density and flavour.

Mark Lang, a food marketing professor at the University of Tampa who is passionate about aquaculture, said this too. “Salmon is frozen so quickly [after being caught] that it may be the freshest option to eat,” he told HuffPost, adding that it’s frozen right at the source where it’s caught.

If you want to eat salmon more often because of its health benefits, Lang recommends buying it frozen so you can thaw it the day before you’re ready to cook it.

Myth #2: Farm-raised salmon isn’t as good as wild-caught

Every seafood expert we talked to said that farm-raised salmon tends to get a bad rap, and it’s completely unwarranted. “Without responsible farming methods, there wouldn’t be enough salmon to meet the demands of consumers,” said Mark LaMonaco, the seafood category merchant at Wegmans Food Markets.

“Without farmed salmon, we wouldn’t have enough to feed the world. Just like we farm chicken, beef and pork, salmon farming is necessary to support global demand and helps protect wild populations from overfishing,” added Doug Varanai, the senior manager of seafood at Sprouts Farmers Market.

Experts say that the nutrient density of farmed salmon and wild-caught salmon is similar, but they do say there is a slight difference in taste.

Lang explained that the stigma surrounding farmed salmon goes back to the ’70s, when there were few regulations around salmon-farming practices, which led to salmon being farmed in dirty, overcrowded water. But he emphasised that times have changed.

“Most grocery retailers rely on certification companies with auditors on the ground inspecting the fish farms. They do inspections, test the water and test the fish. If you break the rules, you lose your certification,” Lang explained. If you want to educate yourself on the conditions of farmed salmon available at your preferred grocery retailer, Lang recommends searching for the regulations they follow on their website. (Here’s where you can find the details on farmed fish practices for Whole Foods, Sprouts and Wegmans.)

All of the experts say that the nutrient density of farmed salmon and wild-caught salmon is similar, but they do say there is a slight difference in taste. “Wild salmon often has a firmer texture, leaner flesh and a more intense, ‘oceanic flavor’ due to natural diets. Farmed salmon tends to be milder, fattier and softer in texture, with flavour influenced by feed formulations,” said Alexander Chouljenko, an assistant professor of seafood science at North Carolina State University. “Some people prefer the richness of farmed; others prefer the complexity of wild. Blind taste tests show people’s preferences can be split, often depending on cooking method and seasoning,” he added.

Myth #3: Farmed salmon is full of antibiotics

If you’ve been avoiding farmed salmon because you believe it’s full of antibiotics, the experts say you can rest assured that it isn’t something you need to obsess over. “In the US, Canada, Norway and many well-regulated countries, antibiotics are rarely used, and if they are, they are under strict veterinary oversight with mandatory withdrawal periods before harvest,” Chouljenko said.

That said, Chouljenko explained that in some countries with weaker regulations, overusing antibiotics in farmed fish has been documented, raising both health and environmental concerns. To avoid this, he recommends looking for salmon labeled with certifications like ASC (Aquaculture Stewardship Council) or BAP (Best Aquaculture Practices).

Again, this is also where checking out the standard of your preferred retailer comes in handy. “At Sprouts, all the farm-raised fish in our responsibly sourced program are BAP 3-star or higher certified, which ensures they are raised without the routine use of antibiotics. While antibiotics may be used in some unregulated countries, we prioritise sourcing from certified farms to ensure safety, quality and sustainability,” Varanai told HuffPost.

Myth #4: Salmon is high in mercury

PSA: Salmon is not high in mercury and is safe to eat regularly. “The health benefits of eating salmon far outweigh any concerns about mercury,” Varanai said. He explained that its short lifespan and position low on the food chain means it doesn’t accumulate much mercury, making it a healthy and safe choice for most people, including children and pregnant women.

“When we think about fish with high mercury levels, we have to understand how mercury accumulates in seafood. There are two major contributing factors: time and diet,” LaMonaco told HuffPost. He explained that the higher up a fish is on the food chain, the more mercury it may contain because of the mercury found in its diet. Similarly, he said that the longer a fish lives, the more it eats over its lifetime and could raise the overall levels. “From beginning to end, a salmon’s life cycle is typically three to five years and isn’t enough time to accumulate levels of mercury that should be a cause for concern,” LaMonaco said.

Myth #5: Salmon’s colour can tell you how fresh it is

According to the experts, while a salmon’s colour is important, a vibrant colour isn’t always an indicator of freshness. “Some salmon, especially farmed, get colour from astaxanthin in feed, so vibrant colour doesn’t automatically mean fresher or less fresh,” Choujenko said. LaMonaco explained that astaxanthin is the dietary supplement added to the feed for farmed fish, which can also be found in wild salmon’s natural diet, typically found in krill and other sources. “Astaxanthin is also a popular supplement for humans, often used as an antioxidant with various potential benefits,” he added.

When buying fresh salmon, Choujenko recommends checking the smell (it should be mild, not fishy), texture (firm, not mushy) and appearance (moist, not dry or discoloured with unusual spots, dull patches, browning or gray areas).

If the head is still on the salmon, Lang recommends checking out the eyes. “They should be clear. That means it hasn’t been out of the water for very long. If the eyes are cloudy, it’s been in the food supply chain for a while,” he said.

With these myths dispelled, you can shop for salmon confidently, whether you’re getting it fresh or frozen. And if you have any questions about it, ask the experts behind the seafood counter. After all, they have a front-row seat to the best options available and can even offer up some cooking tips.

Is Your Turmeric Actually Benefiting Your Health? Here’s What To Look For.

Posted on 30/01/2025 by Boris Clair

Golden milk lattes, turmeric face masks, turmeric pills and turmeric powder are everywhere, from social media advertisements to retail stores and shopping malls. You may opt for one, tempted by the promise of natural health benefits.

But before buying into any trend, it’s important to understand what the product is, what’s in it, how to consume it, and how it can benefit you specifically.

“Turmeric being called the ‘new’ superfood is a misnomer,” said New York-based registered dietitian Esther Tambe. “Turmeric has been around in many cultures for a long time, and we should respect that heritage and try to understand the what, why and how.”

But there’s more to the golden spice.

It’s All About The Curcumin

“If you’re turning to turmeric because you’ve heard that it can help fight inflammation, you should know that curcumin is the active ingredient that’s doing the good work,” said Carolyn O’Neil, a registered dietitian nutritionist and co-author of “The Dish on Eating Healthy and Being Fabulous!”

However, curcumin content in most turmeric sold in the U.S. is only between 2% and 3% by weight, which means that the turmeric may have a deep yellow-orange colour and earthy flavor, but very little nutritional benefit. High-potency turmerics can contain upward of 7% curcumin.

Lakadong turmeric, also known as haldi, is a high-potency turmeric that contains as much as 7-12% curcumin — and you can always look at your turmeric’s label to see if yours is made with Lakadong (many brands use it).

When Ushma Patel and Malvika Mohan, the co-founders of Humble Origin Superfoods, were researching quality turmeric to source from, they turned to Lakadong. Grown only in the fertile land of Lakadong Village in Meghalaya, a state in northeastern India, Lakadong turmeric is the only one of its kind. Its higher curcumin level comes from the unique growing conditions and the genetic traits of the plant in this region.

“Lakadong turmeric is specifically grown for its medicinal properties, particularly its strong anti-inflammatory and antioxidant effects, making it more valuable for health benefits than regular turmeric,” Patel explained. Educating consumers about turmeric became paramount for the two women, who saw their own health improve by substituting Lakadong for the commercial variety of turmeric they had used most of their lives.

Cooking turmeric with fat will make it easier to absorb, according to experts.

How To Source And Store Turmeric

“Where you source the turmeric from makes a big difference,” confirmed Dr. Vrinda Devani, a board-certified obstetrician and gynecologist who is a practitioner at The Ayurvedic Institute in Asheville, North Carolina.

She recommends asking the manufacturer for a certificate of analysis (most good herbal companies will have one) that discloses the presence of any heavy metals or pesticides and confirms the quality of the turmeric.

Before buying turmeric, Devani said, she always checks the labels (single-origin, organic, GMO-free, sustainably sourced, ethically grown, etc.), visits the company’s website and looks at their values. Producers who are thoughtful in their sourcing should be able to answer those questions fairly quickly, but if they hesitate, that’s not a good sign.

Low-quality and discounted turmeric may be adulterated or contaminated with starch, lead chromate (to enhance colour) or synthetic curcumin, compromising purity.

“Also, many mass-produced turmeric powders lose potency over time due to poor storage (exposure to light, heat, and moisture) on store shelves for months at a time,” Mohan warned.

For best results, opt for fresh, high-curcumin turmeric like Lakadong and store it properly in dark, airtight containers to maintain its effectiveness. Devani additionally recommends purchasing herbs and spices from specialty stores rather than big box retailers, and from boutique brands such as Gaia Herbs, Banyan Botanicals and Organic India.

Store spices in a cool, dark place, like a cabinet or pantry, and away from heat, light and humidity to preserve potency.

Certain Foods Help Your Body Absorb Turmeric

In traditional South Asian cooking, turmeric and other spices are often sautéed with ghee or oil, not just for flavour and technique, but because the fat makes it easier to absorb the curcumin. She recommends balancing turmeric with another extract — piperine (a chemical compound found in black pepper and long pepper) for bioavailability, drinking preferably raw and whole warm turmeric milk at night, and sautéing turmeric in oil with vegetables, rice, quinoa and beans.

A turmeric latte, aka golden milk, contains milk to help your body better absorb curcumin.

Patel recommends a daily dose of a pinch of turmeric in the morning on an empty stomach combined with black long pepper and a spoonful of honey, coconut oil and warm water. Tambe tells her clients to use turmeric as a natural salt alternative to season food if they are trying to cut down on sodium.

The Truth About Turmeric Supplements

Many nutritionists recommend turmeric supplements if you can’t consume turmeric in its natural form. “Since turmeric typically contains less than 10% curcumin, it’s more effective to take supplements which may contain up to 95% curcumin,” O’Neil said. “Also, since curcumin is often hard for the body to absorb, it is recommended to choose a supplement that includes black pepper and take it with a meal or snack that contains some fats to help enhance absorption.”

Devani also warns against turmeric supplements that have low potency, filler substances or don’t contain activating ingredients (piperine, for example). Always check the labels for a list of ingredients.

Also be aware that you can risk consuming too much turmeric when taking supplements.

According to the Botanical Safety Handbook by the American Herbal Products Association, 8 grams (or 3 teaspoons) of extracted turmeric with a high concentration of curcumin (or pure curcumin supplements) per day is plenty. However, some people end up consuming much more.

“If you have gastro-intestinal side effects, liver or gallbladder issues, or are already on blood thinners or undergoing chemotherapy, turmeric can counteract and cause more harm than good,” Devani warned. It is best to consult your doctor or a dietitian about your eating habits and food-drug interactions before consuming supplements.

Even if you use high-quality turmeric activated with fat and piperine, it is important to be consistent. You won’t get immediate results from just a few golden lattes.

“It is important to understand that herbs and spices are not a cure for a disease, but simply an aid for better overall health. You can’t just take herbs alone and expect everything will be solved for you,” Tambe said.

When used in conjunction with eating well, exercising and maintaining a balanced lifestyle, turmeric can help enhance your well-being and immunity and help your recovery from ailments. A popular ancient Ayurvedic proverb says, “Without proper diet, medicine is of no use. With a proper diet, medicine is of no need.”

8 Foods Experts Stock In Their Cupboards For Cold And Flu Season

Posted on 26/10/2024 by Boris Clair

Fall is in the air, and so are an increased number of viral pathogens.

Flu activity usually begins to pick up its pace in October, according to the Centers for Disease Control and Prevention (CDC), and many of us will have already experienced the first trace of a sore throat or stuffy nose that heralds the beginning of the cold and flu season well before then. Clearly, now is the time to start building your defences. A healthy immune system depends on a lot, including quality sleep, solid hygiene, stress management and, not least of all, a well-balanced diet.

Up to 80% of the body’s immune cells are found in the gut, and experts increasingly understand that what you eat affects the unique mix of friendly bacteria in the GI tract known as the microbiome, which influences overall immunity.

“The immune system is a complex network of organs, tissues and cells,” said Dr. Carlos Zambrano, a board-certified infectious disease physician and the head of the COVID-19 task force at Loretto Hospital in Chicago. “Clinical deficiencies of [some key] nutrients can weaken immunity and increase susceptibility to infections.”

Nearly half of American adults fail to meet the most basic dietary guidelines. “So even a little boost can help,” said registered dietician Toby Amidor. While she cautions that there is no “magic bullet” food or drink that will “boost your immune system through the roof,” the following are foods that nutrition and infectious disease experts keep stocked in their own pantries. Find out why and what to add to your grocery shopping list.

Garlic

This bulb has both anti-inflammatory and immune-boosting properties.

“It works to upregulate certain chemicals in the immune system responsible for fighting viruses and bacteria and also targets inflammatory cells,” said Dr. Tania Elliott, a spokesperson for the American College of Allergy, Asthma and Immunology.

While heat can destroy some of those benefits, researchers at Penn State University found that crushing or chopping the cloves activates their main bioactive compound. So, if you want the benefits without the bite of raw garlic, chop it and let it sit for 10-15 minutes before cooking.

Chilli peppers

While people default to citrus as a source of vitamin C, green or red chilies (serrano, jalapeño, poblano) have nearly as much of this potent antioxidant, which has antiviral properties and may stimulate antibody production, which may help fight off bacterial infections when you have the flu, according to Dr. John La Puma, author of ChefMD’s “Big Book of Culinary Medicine.”

“You should have vitamin C-containing foods twice daily so you can fully absorb it,” he said. As a bonus, Elliott said that spicy foods contain capsaicin, a compound that can thin out mucous, making it less habitable for inflammation-causing viruses and bacteria.

Ginger

Like garlic, this root has antiviral and antibacterial properties and may be especially good at warding off or soothing a sore throat. One in vitro study found that a ginger solution was effective against three pathogens that commonly cause throat infections, and another found a ginger solution comparable to antibiotics in treating the bacteria that cause strep throat.

“Ginger contains gingerols, compounds that act as anti-inflammatories,” Amidor said. Studies have tested ginger extract in amounts from 20g/100mL to 100g/100mL and indicate more is better, so grate or slice some fresh ginger into soups, smoothies, broths or tea for the benefits.

Sunflower seeds

Amidor likes to keep these on hand for snacking because they are a potent source of vitamin E and several minerals related to immunity. Not having adequate vitamin E is associated with reduced activity of white blood cells, which normally keep invading viruses from spreading, Zambrano noted. Sunflower seeds also contain magnesium, and skimping on that mineral is associated with decreased immune cell activity, increased oxidative stress and increased inflammation, according to recent research.

Canned salmon or other fish

Most people struggle to get enough vitamin D, particularly in the colder months. “In winter, too little vitamin D is made in your skin because the angle of the sun is too low,” La Puma said.

Harvard researchers found that people with low levels of this nutrient were about 40% more likely to have had a recent respiratory infection compared with individuals who had plenty of vitamin D. This may be because vitamin D triggers the production of antimicrobial compounds that can help neutralise the activity of infectious agents, including the influenza virus.

Salmon is one of the best sources of this nutrient, with one 3.5-ounce serving to deliver two-thirds of your daily value of D per USDA data, and shelf-stable cans or pouches make adding some to a salad or spreading on crackers easy.

Raw Manuka honey

Zambrano’s sweetener of choice is a specific kind of honey produced by bees in New Zealand. Manuka honey has antibacterial properties and contains a natural compound that can help with cough as well or better than over-the-counter cold medicines, according to research.

Sea salt

Too much salt in your diet can get a bad rap, but Elliott likes to have coarse sea salt on hand to soothe a sore throat. “Gargling with warm salt water when you are sick, especially sea salt, can have an anti-inflammatory effect,” she said. “It works by helping to wash away viruses, bacteria, allergens and mucus in your throat. The rougher the salt, the better.”

One study found that participants who gargled with sea salt reduced the duration of their colds by an average of nearly two days, reduced their use of over-the-counter cold medicine by more than one-third, and were less contagious to members of their household.

Tea

“Hydration is such an important part of supporting your immune system,” said Glassman, “and people often aren’t drinking as much as they do in the summer.” Her solution is to stock up on tea. She especially likes turmeric tea, which contains the compound curcumin, an anti-inflammatory.

One study found that consuming curcumin for 12 weeks reduced the time healthy Japanese adults experienced cold symptoms. La Puma likes green tea, which he says has been shown to lower the viral protein production of cells infected with the influenza virus. He explained, “Catechins in green tea change the physical properties of the viral membrane and block a protein, called hemagglutinin, from the flu virus so the virus cannot be absorbed into your cells.”

Is It Healthy To Eat The Same Thing Every Day? Even If It’s Nutritious?

Posted on 03/08/2024 by Boris Clair

Sometimes, eating the same thing every day, especially if it’s nutritious, seems like a good idea. Having something like egg whites, yogurt and toast for breakfast, and chicken, broccoli and rice for dinner helps with meal preparation and simplifies one’s life.

It can also aid in maintaining energy levels. For example, an athlete friend of mine eats the same thing every day at the exact same time (3:30 p.m.) to “secure his energy levels.” Two hours before his workout, he eats chicken, rice and rice cakes. Eating the same thing guarantees his energy, and eating two hours before working out allows him to digest the food. He also typically eats the same food for breakfast every day.

But getting stuck in a steadfast routine can have some drawbacks. Is this type of eating regimen healthy enough?

There’s a fine line to be aware of.

While it can be common to eat the same foods every day, there can be a point when it turns into something of more concern. Katherine Metzelaar, a Seattle-based dietitian and certified intuitive eating counsellor, explained if someone’s eating the same foods every day, they might have an eating disorder called avoidant/restrictive food intake disorder, or ARFID.

“My first thought is, ‘Why is someone doing that?’” Austin-based dietitian, nutrition therapist, and body image healer Emily Van Eck told HuffPost. “If someone is doing that, I would wonder why, because they could be overly fixating on something.”

Even if someone is neurodivergent and needs to eat the same foods all the time, Metzelaar encourages variety. Plus, consuming the same foods every day could lead to nutrient deficiencies and poor gut health. Metzelaar said that could include bloating and constipation.

“Humans don’t benefit from having the same exact thing every single day,” she said. “Human bodies really benefit from having a variety of different kinds of foods throughout the day, throughout the week, over time.”

Variety is generally best.

Van Eck also said choosing an assortment of foods works best. “I think a variety is best, as in trying to eat different types of grains, different types of vegetables, and different types of protein over the course of a month,” Van Eck said. “I don’t think we need to micromanage the variety of our diet but generally change it up. That also helps with enjoyment and satisfaction. You will get bored eating the same thing every day. It’s beneficial to practice variety because that way when you get sick of something, you have other things you know you like.”

She suggests eating vegetables because they contain valuable fibre, vitamins, phytonutrients and antioxidants, which lower cholesterol and blood pressure and help in disease prevention.

“If your everyday meal includes a lot of variety, just in that one day you’re going to be getting a lot more nutrients than if you’re just eating egg and toast for breakfast, a turkey sandwich, and beef and rice for dinner,” Van Eck said. “You’re not going to be getting lots of vitamins and minerals, so it really depends on what you’re eating.”

Meal prepping something healthy for a week is fine, just as long as it's not the same exact food every week. — Meal prepping something healthy for a week is fine, just as long as it’s not the same exact food every week.

However, according to Van Eck, it’s OK to meal prep a batch of chicken and rice and broccoli for a week as long as you switch it up the following week or so. “That’s a good way to streamline,” she said.

Long term, not eating a well-balanced diet can affect a person’s mental wellness and social life.

Limiting one’s food options “can increase anxiety around food,” Metzelaar said. “Food is such a pleasurable, joyful part of life, so it can impact people’s mental health as well. We gather with food. We celebrate with food.”

Another concern about eating the same thing is that it can result in intense cravings, or a fixation on the foods you aren’t eating. Metzelaar cited fitness competitors who go on strict diets, saying, “They start to notice cravings for other foods and that can show up in all kinds of ways like in sweets or certain dishes, and a lot of food taking up a lot of headspace for them, dreaming about food, waking up in the middle of the night craving food.”

The bottom line is, eating a mixture of foods and obtaining enough nutrients every day is ideal for a healthy lifestyle.

“Not overthinking our food choices is important, and over-stressing about food doesn’t necessarily do any good,” Van Eck said. “We don’t need to be perfect eaters. If you want to improve your diet, if you’re looking at the things you’re eating and you’re like, ‘Man, I’m not really getting any vegetables,’ or ‘I am not getting enough protein,’ or ‘My blood sugar is kind of out of whack’ or whatever, you can take small steps to improve that. But overhauling everything in your diet is never the answer.”