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Are you struggling to get enough fiber in your diet? You’re not alone! While fiber may not be as flashy as protein or as popular as healthy fats, it’s the unsung hero of gut health, balanced blood sugar, and even hormone regulation. So, how can you boost your intake and reap all these benefits? It’s easier than you think!Most adults barely hit half of the recommended 25–30 grams of fiber a day. To put it simply, that’s a problem. Increasing fiber not only keeps things moving smoothly but also supports everything from digestion to long-term health. But before you start piling on the fiber, remember — slow and steady wins the race. Adding too much too fast can lead to discomfort. Start by making small adjustments, like incorporating whole fruits, vegetables, legumes, and whole grains into your meals.Here are 10 simple ways to pack more fiber into your diet:Add raspberries, chia seeds, and almonds to your oatmeal. You can even throw in some peanut butter or sunflower seeds for an extra boost! Top your salad with quinoa, avocado, edamame, or nuts and seeds. These ingredients are loaded with both fiber and nutrients. Add lentils or chickpeas to soups. Not only do they add bulk, but they also extend your meal prep. Try a bean or lentil-based pasta. These alternatives are high in both protein and fiber — double win! Blend chia, flax, berries, greens, and fruits into your morning smoothie. It’s an easy way to pack in up to half of your daily fiber needs. So, next time you’re planning a meal or snack, ask yourself: “Where’s the fiber?” It’s one simple question that can transform your diet and health.Credits to kdwellness: <a href="https://www.instagram.com/kdwellness/?e=164eaf0e-024a-4c41-89ec-7f008e8006f4&amp;g=5" data-mce-href="https://www.instagram.com/kdwellness/?e=164eaf0e-024a-4c41-89ec-7f008e8006f4&amp;g=5" data-mce-selected="inline-boundary">https://www.instagram.com/kdwellness/?e=164eaf0e-024a-4c41-89ec-7f008e8006f4&amp;g=5﻿</a><figure id="figure-6tuxfuu1fm2qroffj" class=""><img id="6tuxfuu1fm2qroffj" src="https://cdn.durable.co/blocks/dTFIHTUNznPi3ydWd999BiMx7QG1ZhfKOEWg3NIRXa6Ezq8HC2FVGpI8wK0s43PV.jpg" alt="woman wearing gray long-sleeved shirt facing the sea" title="woman wearing gray long-sleeved shirt facing the sea" class="object-cover bg-gray-100 rounded-lg md:rounded-xl lg:rounded-2xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/dTFIHTUNznPi3ydWd999BiMx7QG1ZhfKOEWg3NIRXa6Ezq8HC2FVGpI8wK0s43PV.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>

Boost Your Fiber Intake: 10 Simple Ways to Improve Gut Health, Balance Blood Sugar, and More

Three pieces of white wheat bread, isolated on a white background

Imagine taking a bite of your morning toast, only to realize it shares an ingredient with your yoga mat. Sounds ridiculous? It’s not. Welcome to the curious world of American bread-making, where chemicals banned overseas still manage to make their way onto our plates.The “Yoga Mat” Additive: Azodicarbonamide (ADA) Azodicarbonamide (ADA) may sound like a complicated science experiment, but you might know it as the “yoga mat chemical.” It’s used to bleach and condition dough, creating the fluffy texture we expect in store-bought bread. It’s also a common ingredient in vinyl and foams — yep, the same stuff found in yoga mats and shoe soles. The compound breaks down during baking into potentially risky byproducts like semicarbazide and urethane, which are associated with asthma and cancer risks in lab animals.The Environmental Working Group (EWG) found ADA in almost 500 food products, from Wonder Bread to Pillsbury Dinner Rolls. Some major chains like Subway and Nature’s Own have phased it out after backlash from a petition led by Vani Hari, also known as the “Food Babe.” Yet ADA is still allowed by the FDA in bread at levels up to 45 parts per million — far less comforting when you know its industrial origins.Potassium Bromate: The Rising Agent Banned Abroad Then there’s potassium bromate, another controversial ingredient that helps bread rise faster. It’s been linked to kidney and thyroid cancers in lab tests. While Europe, China, Brazil, and even India have banned this additive, it’s still considered “generally recognized as safe” (GRAS) by the FDA. Why? According to the agency, the levels allowed are small enough to be deemed safe. But critics argue that when it comes to carcinogens, no amount is truly safe.Despite petitions dating back two decades from groups like the Center for Science in the Public Interest, the FDA has yet to ban potassium bromate. Instead, it’s up to manufacturers to decide whether to include it. Companies like Arby’s still use it in croissants and French bread sticks, while others like Conagra are gradually phasing it out.Why Does This Still Happen? So, why is the U.S. slow to act on additives that other countries have banned for decades? According to the FDA, limited resources and conflicting priorities make it tough to re-evaluate these substances, even when newer data suggests potential risks. Even more shocking: Companies themselves can decide if a chemical is safe. This self-regulation system allows many questionable additives to slip through the cracks, as once they’re GRAS-approved, there’s often little incentive for further testing.BHA and BHT: Not Just in Your Bread The preservatives BHA and BHT, used in baked goods to prevent fats from going rancid, are also under scrutiny. While the International Agency for Research on Cancer classifies BHA as a potential human carcinogen, it’s still allowed in the U.S. at “low levels.” Again, the FDA insists these amounts are harmless, but consumer groups disagree.So, What Can You Do? If you want to avoid these questionable additives, your best bet is to read ingredient labels like a hawk. ADA often appears under the name “dough conditioner,” and potassium bromate is sometimes labeled as “bromated flour.” Supporting local bakeries that steer clear of these chemicals or even baking at home can be safer options.The Bottom Line: Is Our Bread Safe? The debate continues. While the FDA maintains that the allowed levels of these additives are too low to be harmful, many experts argue that even trace amounts can be risky. Plus, when you think about the fact that these ingredients have been banned in other countries for years, it raises a valid question: Why take the chance?After all, shouldn’t our bread only contain ingredients meant for food — not for flooring or foam?References:<a href="https://www.npr.org/sections/thesalt/2014/03/06/286886095/almost-500-foods-contain-the-yoga-mat-compound-should-we-care-keep" data-mce-href="https://www.npr.org/sections/thesalt/2014/03/06/286886095/almost-500-foods-contain-the-yoga-mat-compound-should-we-care-keep">https://www.npr.org/sections/thesalt/2014/03/06/286886095/almost-500-foods-contain-the-yoga-mat-compound-should-we-care-keep</a><a href="https://www.theguardian.com/us-news/2019/may/28/bread-additives-chemicals-us-toxic-america" data-mce-href="https://www.theguardian.com/us-news/2019/may/28/bread-additives-chemicals-us-toxic-america">https://www.theguardian.com/us-news/2019/may/28/bread-additives-chemicals-us-toxic-america</a>&nbsp;

Why Are “Yoga Mat Chemicals” Still in Our Bread? The Shocking Reality of American Loaves

Ultra-processed foods dominate our shelves and screens, but they’re taking a huge toll on our health. To prevent future health crises, we need to take action now. Here are 10 effective strategies to limit ultra-processed food consumption and steer people toward healthier choices.1. Smaller Portions, Same Price Shrink packaging sizes for ultra-processed foods, offering only smaller portions while maintaining the price relative to the size. This can help limit overconsumption and encourage more mindful eating habits.2. Increase Taxes on Ultra-Processed Foods Impose higher taxes on ultra-processed foods, making them less affordable, similar to how taxes are applied to tobacco or alcohol. This can also help offset healthcare costs tied to diet-related diseases.3. Age Restrictions on Ultra-Processed Foods Like alcohol and tobacco, consider restricting the sale of ultra-processed foods to individuals over a certain age, such as 18 or 21. This helps protect growing children and teens from exposure to foods that can harm their long-term health.4. Educate Parents and Schools Target educational efforts toward parents and schools, helping them understand the harmful effects of ultra-processed foods. With this knowledge, they can make healthier choices and provide better food options for children.5. Graphic Warnings on Packaging Take inspiration from Australia's approach to tobacco by adding bold, graphic warnings on ultra-processed food packaging. These labels should clearly state the health risks, making it harder for consumers to ignore.6. Fortify Ultra-Processed Foods with Nutrients and Fiber If eliminating ultra-processed foods isn’t an option, at least make them healthier by fortifying them with essential nutrients, vitamins, and fiber. For example, adding psyllium husk to the breading of chicken nuggets or fortifying the chicken itself with vitamins and minerals.7. Ban Adorable Cartoony Images on Packaging Stop using cartoon characters to attract children to ultra-processed foods. Removing images of happy animals or playful characters from packaging will reduce the appeal to younger audiences and curb their desire for unhealthy foods.8. Limit TV Ads Targeting Kids Just like the UK, we should ban TV advertisements for ultra-processed foods that target children. By reducing exposure to these ads, we can help prevent children from developing unhealthy eating habits early in life.9. Adjust Product Placement in Stores Place ultra-processed foods on higher, out of the direct line of sight of both children and parents walking through the aisles. Keeping them off the middle shelves can reduce impulse buys and limit exposure to these unhealthy options.10. Highlight Nutritional Claims in Produce Sections Promote the benefits of whole foods by placing clear nutritional claims in the produce section. For example, signs could point out that broccoli is rich in vitamins B and C, or that apples support heart health. This approach can encourage shoppers to choose nutrient-dense foods over ultra-processed options.Conclusion: We Have to Act Now These solutions offer a clear path toward reducing ultra-processed food consumption and improving overall health. By reshaping the way we market, package, and educate about food, we can steer people toward healthier choices and prevent future health crises. The time for change is now.

10 Ways to Limit Ultra-Processed Foods and Improve Our Health

Polydextrose is a synthetic, man-made fiber derived from glucose (usually sourced from corn), sorbitol, and citric acid. It is created through a chemical process and is not considered a natural fiber. Polydextrose is commonly used in processed foods to add fiber, reduce sugar, and act as a bulking agent while maintaining a low calorie count. Does it have the same benefits as natural dietary fiber? Polydextrose provides some benefits similar to natural dietary fiber, but it’s not as effective as whole, plant-based fibers. It can help with bowel regularity by adding bulk to stools and promoting laxation. However, it lacks the full spectrum of benefits that natural fibers offer, such as improving gut health, supporting the microbiome, and providing a variety of vitamins and minerals found in whole foods. While it can help reduce calorie intake and control blood sugar spikes, relying on natural dietary fibers from fruits, vegetables, and whole grains is generally more beneficial for overall health. Conclusion:Polydextrose does not pass Fiber Kings’ test when it comes to the full range of natural dietary fiber properties.

Where does Polydextrose come from and is it natural?

&nbsp; Tired of chasing diets that don’t deliver? Let’s be real — when it comes to losing weight and building muscle, it’s all about finding the right combination. Enter fiber and protein: the ultimate power couple that not only keeps you full and satisfied but also helps crush cravings. If you’re ready to see real, sustainable results, fiber and protein are about to become your new best friends. &nbsp; The Secret to a Satisfying Diet: Fiber and ProteinLet’s cut through the fluff (pun intended): If you want to lose weight and feel full while doing it, you need fiber and protein working in your favor. These two aren’t just another diet trend — they’re the foundation of a sustainable eating plan. Together, they help keep hunger at bay, build muscle, and make it easier to stick to your goals.Fiber is the unsung hero that keeps your stomach full longer. It’s like that friend who listens to you vent and never gets tired — always reliable, never dramatic. It slows digestion and stabilizes blood sugar, keeping those random cravings from sabotaging your progress.And protein? It’s your body’s go-to for muscle growth and fat-burning. Protein boosts your metabolism and ensures that you’re building lean muscle while shedding fat. Together, they keep you fueled, focused, and full, making it easier to stick to your eating plan — no gimmicks, no shortcuts. &nbsp; The Game-Changing Combo: How Fiber and Protein Work TogetherFiber and protein are like the dynamic duo of the nutrition world. When you pair them together, they amplify each other’s benefits. Fiber slows digestion, helping you stay full longer, while protein builds muscle and boosts your metabolism.The key to staying full and satisfied isn’t just what you eat — it’s how fiber and protein keep you from feeling hungry hours after a meal. Fiber expands in your stomach, making you feel full for longer periods, while protein tells your brain that you’re not starving. Together, they help you control your portions without even trying. &nbsp; Say Goodbye to Cravings and OvereatingLet’s talk about cravings — you know, that 3 p.m. urge to raid the snack cabinet. The good news? Fiber and protein are here to stop that snack attack in its tracks. Fiber swells in your stomach, making you feel fuller, while protein reduces the hormone ghrelin, the culprit behind hunger pangs.The result? You feel full, focused, and in control. Instead of grabbing for another snack, you’ll find yourself satisfied with what you’ve eaten, allowing you to stay on track with your goals. &nbsp; Sustainable Diet = Sustainable ResultsHere’s where fiber and protein really shine — they’re easy to stick with. This isn’t about cutting out entire food groups or depriving yourself of your favorite foods. Fiber and protein provide real, lasting fullness without the need for constant snacking or overeating. When you incorporate these into your meals, you’ll notice that weight loss and muscle building become much more manageable.Want to see the results? Start adding more fiber-rich foods like oats, beans, and whole grains to your meals and combine them with lean protein like chicken, fish, or plant-based options. The more you include these, the easier it becomes to stay on track and avoid cravings. &nbsp; How to Sneak More Fiber and Protein into Your Diet• Breakfast: Start your day with high-fiber oatmeal and a protein-packed omelet. You’ll be full and focused all morning. • Lunch: Try a salad loaded with leafy greens (fiber) and grilled chicken or tofu (protein). • Snacks: Ditch the chips and go for nuts, Greek yogurt, or fiber-rich fruits like apples. • Dinner: Swap out simple carbs for fiber-packed veggies and lean proteins like fish or beans. &nbsp; Final Thoughts: Why Fiber and Protein Are Your Ultimate AlliesFiber and protein aren’t just a quick fix — they’re a lifestyle. They provide the foundation for healthy, sustainable weight loss and muscle building, making it easier to stay full and satisfied. No need to fight through cravings or endless hunger — fiber and protein have your back.By incorporating more fiber and protein into your meals, you’re setting yourself up for success. This combination helps you stay full, fuels your muscles, and keeps you on track toward your goals. So, if you’re ready for real results, make fiber and protein your diet’s new best friends.

The Power Duo: How Fiber and Protein Are the Ultimate Partners for Weight Loss and Muscle Gains

Overview: Prevotella is a common gut bacteria, strongly influenced by diet, and is thought to be a potential marker for both health and disease. Here's a simplified guide on how Prevotella is linked to dietary habits, its potential benefits, and its association with various health conditions.What is Prevotella? Prevotella: A type of bacteria commonly found in the human gut, especially prevalent in people who follow plant-rich, high-fiber diets. Role in Gut Health: Prevotella plays a crucial role in breaking down complex carbohydrates and dietary fibers, supporting overall gut health. Prevotella and Diet High in Fiber: Diets rich in fruits, vegetables, and whole grains tend to foster higher levels of Prevotella in the gut. Low in Fiber: Western diets, which are often high in fat and protein but low in fiber, tend to have lower levels of Prevotella and higher levels of Bacteroides, another type of gut bacteria. Health Implications Beneficial Roles: Improves Digestion: Prevotella helps ferment dietary fiber, producing short-chain fatty acids (SCFAs) that support gut health. Cardiovascular Health: Some research suggests certain strains of Prevotella may improve glucose metabolism and reduce the risk of cardiovascular diseases. Potential Risks: Inflammatory Conditions: High levels of certain Prevotella strains have been linked to inflammatory diseases like rheumatoid arthritis and metabolic syndrome. Obesity and Diabetes: Some studies indicate a connection between high Prevotella levels and conditions like obesity or insulin resistance, although the findings are not conclusive. Prevotella as a Biomarker Diet Indicator: The presence of Prevotella in the gut can reflect a diet rich in fiber, especially from plant-based foods. Health Marker: While higher levels of Prevotella often indicate a healthy gut, in some cases, they may signal an increased risk of certain diseases depending on the strain. Conclusion Prevotella plays a crucial role in maintaining gut health, largely by breaking down fibers from plant-based foods. However, elevated levels of certain strains could contribute to inflammation and disease in some individuals. As more research emerges, it's clear that gut health is highly individualized, and the effects of Prevotella can vary widely.Takeaway: Eating a diet rich in fruits, vegetables, and whole grains can boost beneficial Prevotella levels in your gut. However, keep in mind that gut health is complex, and the effects of these bacteria may differ from person to person.&nbsp; <a data-mce-href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/gut-prevotella-as-a-possible-biomarker-of-diet-and-its-eubiotic-versus-dysbiotic-roles-a-comprehensive-literature-review/50D52DF50286EDD9677F8FD567369E71" href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/gut-prevotella-as-a-possible-biomarker-of-diet-and-its-eubiotic-versus-dysbiotic-roles-a-comprehensive-literature-review/50D52DF50286EDD9677F8FD567369E71">Reference</a>: British Journal of Nutrition: Gut Prevotella as a Possible Biomarker of Diet and Its Eubiotic Versus Dysbiotic Roles&nbsp; Disclaimer: We are health enthusiasts and strong supporters of dietary fiber, not medical professionals. Always consult your doctor before making any changes to your diet or lifestyle.

Fiber King

Blog

Boost Your Fiber Intake: 10 Simple Ways to Improve Gut He...

Why Are “Yoga Mat Chemicals” Still in Our Bread? The Shoc...

10 Ways to Limit Ultra-Processed Foods and Improve Our He...

Where does Polydextrose come from and is it natural?

The Power Duo: How Fiber and Protein Are the Ultimate Par...

Understanding Gut Prevotella and Its Role in Diet and Health