To save your time, energy, and sanity, consider adopting a healthy, well-balanced diet that can become a lifestyle while also helping you lose weight. The best thing about these diets is that they can help you maintain weight loss because they’re easier to stick in the long term.

The Mediterranean Diet

The Mediterranean diet is based on the traditional eating habits of people who live near the Mediterranean Sea in countries like Greece, Italy, and Spain. The Mediterranean diet includes plant-based foods such as whole grains, nuts, seeds, fruits, legumes, vegetables, and vegetable oils as its foundation.

Fish and seafood are the preferred protein sources in the Mediterranean diet, while poultry, dairy products, and red meat are eaten less often than they are in a typical Western diet. Added sugars are limited while regular physical activity and red wine in moderation are encouraged. 

The Mediterranean diet has consistently been named one of the best diets by US World News & World Report, earning the #1 spot for 2021. It’s also associated with several beneficial health outcomes including reduced risk for heart disease, diabetes, and weight loss.

The Mediterranean diet isn’t a weight-loss diet, but it can help you lose weight by helping to promote healthy habits. It’s also more sustainable than other fad diets, meaning it will help provide long-term health benefits instead of yo-yo diet behavior. 

Focusing on regular physical activity, which is the base of the “Mediterranean diet pyramid,” is a vital piece of the weight loss puzzle. According to a 2018 report from the Centers for Disease Control, only 23% of Americans get enough exercise, which includes both cardiovascular exercise and strength training.

The DASH Diet

The DASH diet stands for Dietary Approaches to Stop Hypertension. Hypertension is the medical term for high blood pressure, which is more prevalent among men compared to women up until the age of 60. Chronic high blood pressure increases your risk of heart attack, stroke, and kidney problems, to name a few.

Excess sodium (salt) intake can increase fluid retention and worsen high blood pressure. The DASH diet is lower in sodium than a typical Western diet at 2,300 milligrams or less. In comparison, the average American consumes 3,400 milligrams of sodium per day. 

One of the biggest contributors of excess sodium is processed food like deli meats, prepared frozen meals, fast food, soups, and other convenience foods. Learning to cut back on processed foods and rely on more whole, unprocessed foods can be difficult at first. Small changes can add up and get you used to relying less on these high-sodium foods.

Similar to the Mediterranean diet, the DASH diet is rich in foods like fruits, vegetables, nuts, seeds, and legumes. It emphasizes lean protein like poultry and fish, and also encourages the consumption of low-fat dairy. These foods are rich in nutrients like potassium, magnesium, and calcium, which are all beneficial for heart health, including blood pressure. 

The DASH diet is also low in added sugars, which are much too prevalent in most people’s diets. 

The Paleo Diet

The Paleolithic, or “Paleo Diet” is also referred to as the Caveman Diet. It includes foods that our ancestors ate by hunting and gathering, such as meat, fruits, vegetables, nuts, and seeds. It avoids foods that were introduced through farming such as legumes, dairy products, grains, and refined sugars. 

The Paleo diet also avoids corn products since corn kernels are technically grains, though corn cobs are considered vegetables. Corn byproducts are prevalent in the typical Western diet because it’s inexpensive and versatile, so avoiding corn can be a growing pain when you first adopt a Paleo diet.

The Paleo diet can be helpful for weight loss because it excludes foods like refined grains and added sugars, which don’t provide much nutritional value. According to some studies, a Paleo diet is associated with weight loss and reduced waist circumference.

While the Paleo diet does have some restrictions, it might not feel as restrictive as other diets like the ketogenic diet or vegan diets. Following overly restrictive diets is difficult to do for the long term and can lead to more weight gain than when you started dieting. The Paleo diet might be a good fit for you if you like having some guidance on what to eat but don’t do well with overly strict diets.

Weight Watchers (WW)

Weight Watchers uses a point system to help you reach an energy deficit to lose weight. An energy deficit means you burned more calories than you ate, which results in weight loss. You can achieve an energy deficit by eating fewer calories, exercising more, or a combination of both.

Weight Watchers uses a point system to help you track your meals and drinks. You’re given a certain amount of points each day to “spend” on what you eat, and also are given points for exercise. The goal is to not go past your daily allotment of points each day, but you are given some “flex points” to account for days that you go over your points.

Foods like fruits, vegetables, and lean proteins are lower in points while foods like refined grains, high-fat foods, and added sugars are higher in points. The idea is that you’ll be more inclined to opt for healthier foods and be mindful of your portion sizes, which can aid in weight loss.

Unlike other diets, you need a subscription to use the point/food database for Weight Watchers. Because of that, Weight Watchers might not be effective long-term if and when you decide to stop. However, Weight Watchers can help you be more mindful of your food choices, which may result in long-term healthy lifestyle changes.

Flexitarian Diet

A “flexitarian” diet is one that is primarily vegetarian with small amounts of meat, seafood, etc. It’s great for people who want to gain the health benefits of a vegetarian diet without completely giving up meat. People following a flexitarian diet may also opt towards fish more often than red meat. Fish, especially fatty fish like salmon, are rich in heart-healthy omega-3 fatty acids.

The flexitarian diet is what the name indicates – flexible. Because of its flexibility, it’s likely one that you’ll be able to stick to long-term, which is the best kind of diet. Instead of cutting out foods entirely, aim to include more plant-based foods. Experiment with plant-based proteins more often, while still savoring burgers, steak, and other types of meat that you enjoy.

Cutting back on meat and eating more plant-based foods can help promote weight loss. Meat can be high in fat and calories, whereas plant-based foods are generally higher in fiber and lower in calories. Vegetarian diets are associated with greater weight loss compared to non-vegetarian diets.

The MIND Diet

The MIND diet combines aspects of the Mediterranean diet and DASH diet while focusing specifically on foods that can promote brain health. While the MIND diet is meant to help reduce the risk of neurodegenerative diseases like Alzheimer’s, it’s an overall healthy diet that might also help you shed a few pounds.

The MIND diet encourages the consumption of brain-health promoting foods like nuts, berries, dark leafy green vegetables, whole grains, and olive oil while limiting sweets, meat, and cheese. Because of its focus on plant-based foods and avoidance of added sugars, the MIND diet is a sustainable, balanced diet that can also help you lose weight, especially if you change your eating habits for the better by adopting this style of eating.

Conclusion

If you want to lose weight and keep it off, you’re better off to adopt a sustainable diet versus a popular fad diet. Diets that are rich in plant-based foods and low in added sugar can help you lose weight without cutting out whole food groups or feeling deprived.

Not only is what you put into your body important as an athlete, but the balance and timing of your meals and snacks can also make or break your athletic goals. If you want to maximize your nutrition to boost your physical performance, read on for some useful nutrition tips for athletes.

1. Stay Hydrated

While this might seem like the most obvious tip, it’s also one of the most important. Physical activity increases fluid loss through sweating and can lead to dehydration if you’re not careful. And in case you were wondering, it’s true that feeling thirsty means you’re already dehydrated. This means that you need to stay on top of your hydration and not wait until thirst kicks in.

Being dehydrated means that your overall blood volume is lower since blood largely consists of water. Reduced blood volume results in your heart not pumping as much blood to your body, which restricts the amount of oxygen the muscles receive. Dehydration negatively impacts athletic performance, and can even be dangerous if it becomes severe. Excessive dehydration is measured as losing more than 2% of your body weight in fluids.

There isn’t a one-size-fits-all standard for how much water you should drink in a day. Instead, athletes should monitor fluid losses and urine color to determine how much fluid they should take in. This table shows the recommendations from the National Athletic Trainers Association, the Academy of Nutrition and Dietetics, and the American College of Sports Medicine.

National Athletic Trainers Association

When observing urine for color, here are some guidelines to gauge hydration status:

• Overhydrated: Almost clear yellow 
• Hydrated: Pale shades of yellow
• Dehydrated: Bright yellow to darker yellow
• Extremely Dehydrated: Orange to brown (if brown, consult a healthcare provider)

2. Don’t Feel Like You Have To Reach for Sports Drinks

Sports drinks are advertised as being for athletes, but might not be necessary. While sports drinks do contain electrolytes that are lost while sweating, they also contain high amounts of added sugars. One 12-ounce serving of Gatorade contains 21 grams of added sugars, which is almost an entire day’s worth based on the American Heart Association’s guidelines (25 grams or less per day for women/36 grams or less per day for men).

Added sugars aren’t good for your health when you consume them in large amounts on a regular basis. While sports drinks can be useful in instances such as endurance sports when energy stores need to be replenished, they usually aren’t necessary for everyday activities. You can also replenish electrolytes without all of the added sugars by eating everyday foods, or opt for an electrolyte powder without added sugars if you’d like to curb your sugar intake.

3. Go Easy on the Fat Before Exercising

Fat is one of the three main macronutrients, the other two being carbohydrates and protein. Fat takes the longest to digest compared to carbs and protein. If you load up on a high-fat meal shortly before exercising, you might regret it when the stomach cramps hit.

When you exercise, your body diverts blood flow away from your stomach and to your heart, lungs, and muscles. This means that your high-fat meal will end up sitting in your stomach not being digested as well, thanks to the reduced blood flow to your digestive system.

Fat is an important nutrient and shouldn’t be restricted for athletes, but you should allow at least a few hours to digest a high-fat meal before exercising. A high-fat meal contains around 18 grams (or more) of fat per 3.5-ounce serving.

4. Eat Complex Carbohydrates Most of the Time

You’ve probably heard the term “simple” and “complex” carbohydrates. What exactly does that mean, though? Simple carbohydrates are those that are digested fairly quickly to be used as energy.

Examples of simple carbs include grains with white flour (white bagels, white bread, etc.), sweeteend cereals, and other processed foods. However, healthy foods like fruit and milk are also considered simple carbs, which still deserve a place in your diet plan as an athlete.

Complex carbs, on the other hand, are higher in starch and fiber than simple carbs. These carbs break down at a slower rate, meaning they are available to be burned as energy for longer. Opt for high-fiber choices like whole wheat bread, oatmeal, brown rice, potatoes with the skins left on, and quinoa instead of refined carbs. A high-fiber diet including complex carbs can not only provide energy, but it also helps promote healthy blood sugar levels, lower cholesterol levels, and benefit your digestive system to keep you healthy.

5. Eat Simple Carbs Before and During Prolonged Exercise

Not to confuse you after touting the benefits of complex carbs, but simple carbs can still be beneficial as an athlete. Simple carbs are broken down into energy quickly, which is helpful when you need a quick energy boost.

When you exercise for long periods of time (usually around 90 minutes and more), your body starts to burn stored sugar in the liver and muscle. Stored sugar is called glycogen, and is useful for helping to prevent low blood sugar in times of fasting as well as prolonged exercise.

Simple carbs like bananas, white bagels, and sports gels can help provide immediate energy and are best eaten soon before exercising as well as during prolonged physical activity. These simple carbs are easy to digest because they don’t contain large amounts of fiber that may cause digestive upset if you eat too much right before exercise.

6. Have Balanced Pre and Post-Workout Snacks

Carbohydrates are good for providing energy and replenishing used up glycogen stores. Protein is beneficial for repairing broken down muscle fibers and building new lean muscle. Combining both carbohydrates and protein as a pre- or post-workout snack is ideal to get both of these benefits. Some examples of balanced snacks include:

• Mandarin orange slices and cottage cheese
• Peanut butter on whole-grain toast
• Low-sugar yogurt with sliced almonds
• Homemade fruit smoothie with yogurt and/or protein powder
• Apple and cheese slices

7. Get Enough Iron in Your Diet

This is especially true for female athletes who are more prone to being iron deficient, but can apply to men as well. Iron is a mineral that helps your body build hemoglobin, a protein in red blood cells that transports oxygen throughout your body. Without enough hemoglobin, anemia can develop with symptoms such as fatigue, weakness, shortness of breath, and dizziness – none of which are compatible with good athletic performance.

Iron deficiency anemia impacts up to 12% of non-Hispanic women and as much as 20% of black and Mexican-American women. In order to help prevent iron deficiency, include plenty of iron-rich foods in your diet. Some foods rich in iron include meat, poultry, seafood, legumes, dried fruit, and fortified cereals.

8. Get Enough Protein, But Don’t Over-Do It

There’s been a big focus on protein in food marketing in recent years. While protein is important, most people get plenty of protein through a regular diet. Some protein-rich foods include meat, eggs, poultry, dairy products, nuts, seeds, legumes, and soybeans.

The average non-athlete needs around 0.8 grams of protein per kilogram of body weight per day, which would equate to around 54 grams per day for a 150-pound person. Athletes require around 1.2-2 grams of protein per kilogram of body weight per day, depending on the type of sport and intensity of training. This would equate to around 82-136 grams of protein per day for the same 150-pound person. 

Eating more protein beyond two grams per kilogram of body weight likely won’t provide any benefit, and the byproducts of the excess protein will just be excreted in urine.

9. Eat Plenty of Vitamin C Rich Foods

High-intensity exercise may weaken the immune system, making athletes more prone to getting sick. Vitamin C is found in citrus fruits, bell peppers, and many other fruits and vegetables and is well-known for its immune system-boosting powers.

Vitamin C may also have another benefit for athletes as well. Studies have found that vitamin C can help reduce muscle pain and improve muscle recovery. Part of the reason for this is likely due to vitamin C’s ability to act as an antioxidant and fight inflammation.

10. Don’t Forget Your Veggies

Most vegetables are low in calories, which might not be the first choice for those athletes wanting to bulk up and meet their increased calorie needs. Vegetables are an excellent source of many vitamins, minerals, and antioxidants that promote overall health and reduce chronic disease risk, so they shouldn’t be overlooked even in the most elite athlete’s diet.

Add vegetables to otherwise higher-calorie meals to obtain their nutritional benefits while still meeting your overall calorie and protein needs. For example, add fresh tomatoes to spaghetti and meatballs, spinach to scrambled eggs and cheese, and pumpkin puree to your high-protein smoothie.

The downside is that diets often don’t work long-term, especially for weight loss. Studies have found that 80% of people who lost a significant amount of weight (at least 10% of their starting body weight) regain the weight after a year. 

Some people find diets to be sustainable, especially if they don’t start the diet with the sole intention of losing weight. Maybe you want to try changing your eating habits to help manage your blood pressure or autoimmune disorder, or another health reason. Some of the more popular diets people have been talking about are the ketogenic (keto) diet and the paleolithic (paleo) diet.

What Is the Keto Diet?

The ketogenic diet, most often referred to as just “keto,” has actually been around for much longer than it’s been popular. The ketogenic diet was used in the early 1900s as a treatment for epilepsy, a type of seizure disorder. It regained popularity in recent years, especially for people wanting to lose weight.

The ketogenic diet is very low in carbohydrates, a type of nutrient found in foods like fruits, vegetables, legumes, grains, and some dairy products. While actual amounts of macronutrients may vary, a keto diet usually doesn’t contain more than 50 grams of carbohydrates per day, with many people preferring to keep their carb intake to fewer than 25 grams per day. For reference, the current dietary guidelines recommend consuming around over 200 grams of carbohydrates for a standard 2,000 calorie diet.

With a very low-carbohydrate diet like the keto diet, fat and protein make up the majority of the macronutrients. Keto diets usually consist of around 70-80%fat, much higher than the dietary guidelines of 20-35% of total calories from fat.

When carbohydrate intake is low and fat intake is high, it promotes a metabolic state of ketosis. In ketosis, the body burns fatty acids for fuel instead of carbohydrates. Burning fat can mean more fat is burned for energy, which can result in weight loss. Having a low intake of carbohydrates can also reduce insulin levels, which can also promote weight loss and improve blood sugar levels.

Pros of the Keto Diet

Lower insulin levels: Carbohydrates break down into sugar when they’re digested. When you eat carbs, a hormone called insulin is released to help keep blood sugar levels at a healthy balance. Insulin is a fat-storage hormone, which means it can promote storing of energy versus burning energy.

With the keto diet, insulin levels are usually reduced due to the very low levels of carbohydrates. Reduced insulin levels can be a good thing, especially for those with insulin resistance. Insulin resistance is a condition where the body doesn’t respond to insulin effectively and is the leading cause of type 2 diabetes. It is also associated with Polycystic Ovarian Syndrome, a leading cause of infertility in women.

A meta-analysis of 13 studies concluded that a ketogenic diet can improve blood sugar levels in people with existing type 2 diabetes, and it may even promote healthier blood fat levels as well. However, there are limited studies on the long-term efficacy of the keto diet, so more research needs to be done in this area.

Low in added sugars: Added sugars are those that don’t occur naturally in the food and are added solely for the purpose of flavor. Many foods and drinks contain added sugar, such as soda, flavored coffee, cereal, granola bars, and even many kinds of dried fruit. 

The American Heart Association recommends limiting added sugars to fewer than 25 grams per day for women and fewer than 36 grams per day for men. The average American consumes 88 grams of added sugar per day, which far exceeds the recommendation.

Because it’s low in carbohydrates, the keto diet is very low in added sugars. Cutting back on added sugars has several perks, such as promoting weight loss, reducing insulin resistance, and even potentially reducing your risk of heart disease.

Possibility of disease reduction: A study concluded that being in ketosis can have several health benefits, such as improvement in neurodegenerative diseases (like Alzheimer’s) and cancer. However, more good quality, long-term research needs to be done before this possible correlation can be solidified.

The bottom line: The keto diet has shown some promise for its potential health benefits, but we need more information before we can confidently recommend it based on scientific research.

Cons of the Keto Diet

Very restrictive: Because the keto diet is so low in carbohydrates, that means many foods aren’t “allowed” or should be eaten in very low quantities. Foods like bread and other grains, fruits, legumes like beans, milk, and certain vegetables are all sources of carbohydrates, which are extremely limited on a keto diet.

When diets are restrictive, there is a higher likelihood that the people following them won’t be able to stick with it on a long-term basis. If there are health benefits from following keto, then you won’t be benefitting from them long-term if you can’t stick with the diet.

Can raise cholesterol levels: Very high fat intake, especially saturated fat from foods like meat and full-fat dairy, can raise LDL cholesterol levels. LDL is considered “bad” cholesterol because it’s associated with an increase in plaque buildup in the arteries, which can reduce blood flow. Having high LDL cholesterol is one of many risk factors for heart disease. Studies have found that a keto diet can raise LDL cholesterol levels, so people with a history of heart disease may want to consult with their healthcare provider before jumping on board with a keto diet.

Low in fruits and other sources of fiber: Because it avoids whole grains, legumes, and most types of fruit (or at least significantly restricts fruit intake), the keto diet has the potential to be lower in natural fiber. Fiber-rich diets are beneficial for good digestive health and also play a role in blood sugar regulation and heart health. A very high-fat and high-protein diet can be low in fiber, which is one of the potential drawbacks. 

What Is the Paleo Diet?

The paleolithic diet, otherwise known as “paleo” or “the caveman diet,” is less restrictive than a ketogenic diet. The goal of the Paleo diet is to eat foods that our caveman ancestors ate thousands of years ago through hunting and gathering. The paleo diet includes foods like meat, fish, fruits, vegetables, nuts, and seeds. It avoids foods that became popular once farming began, such as dairy, legumes, grains, and refined sugars.

Pros of the Paleo Diet

Low in refined sugars: Similar to the keto diet, the paleo diet is usually low in refined sugars, since those weren’t around until long past the caveman era. The majority of sugar-sweetened foods are sweetened with refined sugars like cane sugar and corn syrup, which means that your added sugar intake would likely see a dip if you adopted a paleo diet. That’s not to say the paleo diet is automatically low in sugar, since natural sweeteners like honey are still allowed.

Avoids refined carbohydrates: Many of the grains consumed by Americans are refined grains, such as white bread, white pasta, and others. Refined grains are lower in fiber and other nutrients, and can even raise triglyceride (blood fat) levels and raise cholesterol when they’re eaten in place of saturated fat. Because the paleo diet is free of these grains, there is more room for more nutrient-dense foods like sweet potatoes, nuts, seeds, and vegetables that can be used in place of grains (here’s looking at you, cauliflower rice!). 

Less restrictive than keto: The paleo diet doesn’t have set macronutrient limits and there is a broader variety of foods that are paleo-friendly, which means this diet may be more sustainable compared to keto.

May help symptoms of autoimmune disorders: Some people find some relief from symptoms of their autoimmune disorders while following a paleo diet, such as those suffering from Crohn’s disease. The “Autoimmune Protocol”, an extension of the paleo diet, has been scientifically proven to reduce symptoms in inflammatory bowel diseases like ulcerative colitis and Crohn’s disease.

Cons of the Paleo Diet

Potentially low in calcium and vitamin D: Dairy products are one of the biggest contributors of calcium and vitamin D in a typical Western diet. The paleo diet avoids dairy, meaning you’ll have to find these nutrients in other foods. While not impossible by any means, dairy products are a convenient way to meet calcium and vitamin D needs, so without carefully planning a paleo diet, there could be a chance for nutrient deficiencies.

Not ideal for vegans or some types of vegetarians: Vegans and vegetarians typically rely on legumes and soy for protein, which aren’t typically considered paleo-friendly. Without being able to rely on legumes and soy, that would leave very few choices to meet protein and iron needs on a vegan paleo diet.

It can get pricey: Eating a diet consisting of more meats, fish, nuts, and seeds can get expensive, especially if you’re used to utilizing more budget-friendly proteins like peanut butter, beans, and dairy products.

Bottom Line: Are Keto or Paleo Right for You?

There are many things to consider before deciding to try a keto or paleo diet. There are potential benefits for both diets, but they both come with their own drawbacks. Of the two diets, the paleo diet is more well-rounded and less restrictive. While the keto diet has been shown to have specific health benefits, all of the research done on it to date emphasizes the need for more long-term studies.

If you have a history of trying different diets and having your weight yo-yo, then trying yet another one might not give you the results you want. Think about your main reasons for wanting to try a diet in the first place. If you want to cut back on sweets or carbs, then you can always adopt aspects of keto or paleo without committing to following a strict diet. 

The bottom line: making changes to your eating habits isn’t a short-term fix; it’s a marathon, not a sprint. Choose an eating style that you think will be realistic and sustainable. The diet should also align with your current state of health and consider any other medical conditions you have. Be sure to also consult with your local health professional to make sure you choose the right diet that will suit your needs. 

Dietary fiber, most often referred to as just fiber, provides structure to plants. Fiber is only found in plant-based foods like fruits, vegetables, legumes, nuts, seeds, and whole grains, whereas animal products don’t contain fiber. Fiber-rich foods can help prevent constipation and keep you regular, as well as providing other health benefits. So here are 12 of the best to keep you regular. 

1. Legumes

Legumes such as beans, dried peas, and lentils are packed with fiber. Just one cup of cooked lentils provides 16 grams of fiber, which is over half of the daily recommended amount of 25-30 grams. Any type of legume is going to be a great source of fiber, whether it’s chickpeas in a salad, pinto beans in chili, or black beans in tacos. 

Not only is fiber beneficial for your gut health, but eating a fiber-rich diet may also help protect your heart. Diets rich in fiber are associated with a reduced risk of cardiovascular disease, which includes heart disease.

2. Raspberries

One of the highest-fiber fruits you can get, raspberries provide an impressive eight grams per cup. Part of the reason raspberries are so high in fiber is because of their tiny seeds. Other berries with seeds are also high in fiber, such as blackberries and strawberries.

Add raspberries to your morning cereal, top your yogurt with them or enjoy them as a healthy snack to help keep your digestive system happy. Not only that, but they’re rich in antioxidants and vitamin C, which both act to fight harmful free radicals that can cause cell damage and inflammation.

3. Almonds

Nuts are a great source of fiber as well as protein, both of which help keep you feeling full. Almonds are a convenient and portable snack to keep while traveling or enjoying time outdoors. One ounce (about a handful) of almonds provides three grams of fiber as well as heart-healthy monounsaturated fats.

4. Oats

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel, whereas insoluble fiber doesn’t dissolve in water. Oats are one of the best sources of soluble fiber, which is especially beneficial for lowering levels of LDL cholesterol.

Plain oats are ideal because they don’t have added sugar. Top oatmeal with other high-fiber foods like fruit, nuts, and seeds to further boost the fiber content and help keep you regular.

5. Avocado

Avocados probably don’t look like a high-fiber food because of their creamy texture, but don’t be fooled – one whole avocado provides 13 grams of fiber. The unsaturated fat in avocados is considered heart-healthy, making them a great choice for people with a family history of heart disease or high cholesterol. Add avocados to sandwiches, salads, smoothies, slice them on top of chili, or enjoy them plain with a sprinkle of salt.

6. Citrus fruits

Citrus fruits like oranges and grapefruit are a great source of fiber, with one small orange providing around 10% of the daily value for fiber. Citrus fruits are also a fantastic source of vitamin C, which can help your body absorb iron and prevent anemia.

7. Pears

One medium pear provides six grams of fiber, which is almost a quarter of the daily recommended amount. Fiber also acts as a prebiotic, meaning it helps feed the beneficial bacteria in the gut. Maintaining a healthy gut flora can keep your digestive system feeling good. In fact, having an imbalance of these beneficial bacteria can cause symptoms like nausea, upset stomach, bloating, constipation and diarrhea. 

8. Prunes

One of the most well-known constipation fighters, prunes have a long history of helping to fight constipation. Prunes contain a sugar alcohol called sorbitol, which isn’t well digested by the body. To aid in the digestion of sorbitol, the body pulls more water into the colon, which can have a laxative effect. As long as you don’t overdo it on the prunes, this laxative effect can be beneficial for those struggling with constipation or to help prevent it.

9. Spinach and Other Leafy Greens

Leafy greens are a nutrient powerhouse, as well as being a great source of fiber. 100 grams (around 3.5 ounces) provides a little over two grams of fiber. Spinach is rich in insoluble fiber, which can help speed up digestion and promote digestive regularity. Spinach is really versatile and easy to include with several different meals; add it to smoothies, scrambled eggs, sandwiches, salads, soups, and casseroles. 

10. Chia Seeds

Chia seeds are another versatile source of fiber, as well as heart-healthy omega-3 fatty acids. One tablespoon of chia seeds provides four grams of fiber and can be added to smoothies, stirred into yogurt, or used to make overnight oats for a super fiber-packed breakfast.

11. Artichokes

One medium artichoke provides seven grams of fiber, which is over a quarter of the daily recommended amount. Artichoke hearts are great on pizza and in salads, or you can eat their leaves dipped in melted butter for a delicious snack.

Artichokes are also rich in magnesium, a mineral that can help promote muscle relaxation. When the muscles of the intestines are relaxed, it can help promote regularity.

12. Sweet Potatoes

Eating sweet potatoes with the skin on provides around four grams of fiber. Sweet potatoes can be used in place of regular potatoes and eaten baked with toppings added, or cubed and added to other dishes. Try making healthy baked fries by tossing sweet potato slices in olive oil, sprinkling with salt, and baking them in the oven at 400 degrees Fahrenheit until they’re golden brown and crispy.

Read on for a list of some of the healthiest vegetables to add to your next grocery store run.

1. Carrots

Carrots contain beta carotene, a pigment that gives carrots and other orange-colored vegetables their color. Besides giving carrots their color, beta carotene has powerful health benefits. Beta carotene is an antioxidant that helps fight cell damage and chronic inflammation, which can help lower the risk of chronic diseases.

Beta carotene helps the body make vitamin A, which promotes healthy skin, teeth, skeletal and soft tissue, and it also helps promote good night vision. One of the most popular vegetables, carrots are a crowd-pleaser for even the pickiest eaters. Their natural sweetness and satisfying crunch make them versatile and tasty enough to enjoy on their own as a snack.

2. Spinach

Dark leafy green vegetables like spinach are rich in vitamin K, a nutrient beneficial for bone health. Vitamin K can help protect against osteoporosis, which is when bone becomes porous and weak, increasing the risk for fractures.

Vitamin K is also essential for blood clotting; without enough vitamin K, getting a minor cut would be much more dangerous than it is. Vitamin K plays such a large role in blood clotting that people on blood thinners have to keep their intake of spinach and other leafy greens consistent so it doesn’t offset their medications.

Spinach is rich in fiber and low in calories, making it a great addition for those with blood sugar issues or those wanting to manage their weight. Enjoy spinach salads, add it to sandwiches, or pop it in a blender with fruit for a nutrient-packed green smoothie.

3. Garlic

Garlic’s potent smell and flavor also comes with powerful health benefits. Garlic contains compounds that may help to fight cancer, improve heart health, and even improve blood sugar levels. Garlic is also a safe option for those wanting to lower their cholesterol since it’s been found to lower both total and LDL (“bad”) cholesterol in those with high cholesterol levels.

4. Broccoli

While people most often associate citrus fruits with vitamin C, broccoli is one of the highest vitamin C-rich vegetables you can buy. One-half cup of cooked broccoli packs almost 60% of the daily value for vitamin C, a nutrient that is well-known for its ability to support immune health and promote wound healing.

Broccoli is also a good source of calcium, which is important for bone and teeth health as well as muscle movement. Plant-based sources of calcium are helpful for people who avoid other calcium-rich foods, including those who don’t eat dairy products on a regular basis, such as vegans.

5. Cauliflower

There’s definitely a cauliflower craze in progress, with cauliflower pizza crust and cauliflower “rice” becoming more popular among low-carb and gluten-free enthusiasts. Cauliflower is as healthy as it is versatile with its impressive fiber and vitamin content.

One cup of chopped cauliflower provides 85% of the daily value for vitamin C and is also a good source of B vitamins such as vitamin B6, which supports a healthy immune system as well as helps the body metabolize nutrients. One cup of chopped cauliflower has two grams of fiber, which helps promote satiety and can even help reduce the risk of certain gastrointestinal disorders.

6. Brussels sprouts

These mini cabbage-looking veggies pack major health benefits that shouldn’t be overlooked. Brussels sprouts are incredibly high in vitamin K and C as well as being a good source of folate. Folate is a vital nutrient for women of childbearing age since it helps prevent birth defects of the brain and spine in early pregnancy. Folate is also important for healthy cell growth.

If that isn’t enough evidence that you should add brussels sprouts to your shopping list, consider this; eating brussels sprouts is associated with a reduced cancer risk. It’s predicted that 1.9 million people will receive a cancer diagnosis this year, so try to do your part to lower your risk through healthy lifestyle habits.

7. Sweet potatoes

Sweet potatoes are rich in vitamin A, which isn’t surprising because of their orange pigment, indicating they’re rich in beta carotene, a precursor for vitamin A. Eating sweet potatoes might also help prevent diabetes, cancer, and reduce inflammation.

Sweet potatoes are slightly higher in fiber compared to white potatoes, which lowers their glycemic index. Glycemic index is a measure of how quickly a food raises blood sugar. Lower glycemic index foods are less likely to spike blood sugar and insulin levels; high levels of insulin increases the risk of type 2 diabetes as well as unwanted weight gain.

8. Asparagus

While you’re picking up meat to throw on the grill in the summer, go ahead and grab some asparagus while you’re at it. Asparagus is a hearty vegetable that holds up to grilling and will enhance the nutritional quality of your barbeque.

Asparagus is a low-calorie, high-fiber vegetable that pairs well with many foods. It’s rich in folate, vitamin K and contains almost two grams of fiber in just one-half cup of cooked asparagus. In animal studies green asparagus prevented high blood pressure in rats with high blood pressure. Asparagus contains potassium, which also helps to promote healthy blood pressure by relaxing blood vessels.

9. Beets

They’ll stain your hands, but it’s worth it. Beets contain antioxidants that are well-absorbed by humans, helping to fight inflammation and cell damage, which can accelerate the aging process. Beets are a natural source of nitrates, which convert into nitric oxide, helping to improve blood flow by relaxing the blood vessels.

Beets are packed with fiber, with one cup providing almost four grams of fiber, nearly 20% of the daily recommended amount. Eating a fiber-rich diet can lower your risk of heart disease, diabetes, stroke, and obesity.

10. Bell peppers

Like carrots, bell peppers are an easy crowd-pleaser because of their natural sweetness and crunch. Bell peppers are loaded with vitamin C, which can help boost your body’s absorption of iron. Iron helps carry oxygen throughout the body. Without enough iron, anemia can develop, resulting in fatigue, weakness, and pale skin. If you’re prone to anemia, add bell peppers to your meat and bean-based dishes to maximize your dietary iron. Grilled peppers in your fajita, anyone?

11. Red cabbage

Red cabbage is a source of anthocyanins, which are pigments that give fruits and vegetables their red, purple, and blue color. Anthocyanins help protect your liver against injury, help reduce blood pressure, improve eyesight, and fight cancer and bacterial growth. Who knew you could get such a big benefit from an ingredient in your coleslaw?

12. Onions

As much of a pain as it is to chop them, it’s not surprising that many recipes call for onions. Onions boost the flavor in dishes and can also boost your health at the same time. Onions contain compounds that can help fight cancer and reduce the formation of harmful blood clots, which can lead to a heart attack, stroke, or pulmonary embolism. The fiber in onions can also help fight high cholesterol. High levels of LDL (“bad”) cholesterol is one of many risk factors for heart disease, the leading cause of death nationwide.

13. Kale

Another dark leafy green nutritional powerhouse, kale is often considered a “superfood” because of its impressive nutritional qualities. Kale is rich in vitamin K, folate, calcium, and potassium, among other important nutrients. Kale is heartier in texture than spinach, so it can hold up to cooking without wilting.

Add kale to soups, stews, scrambled eggs, or chop some up and throw it in the pan when you’re cooking ground beef for tacos. You can also bake kale to make crispy, savory kale chips; all you need is a little olive oil and a pinch of salt.

14. Mushrooms

Mushrooms contain fiber that acts as a prebiotic, which feeds the healthy bacteria in the gut. Gut bacteria are responsible for immune health and are known to have an important connection with mental health. An imbalance of gut bacteria can increase inflammation and the likelihood of mental health disorders such as anxiety and depression.

One cup of whole mushrooms provides three grams of protein, making them a popular addition to a vegan diet to help meet protein needs. Grilling large portobello mushrooms is a popular vegan meat substitute since mushrooms hold up to grilling well and can provide a meat-like texture.

15. Beans

Beans are legumes, a class of vegetables, and are often considered “starchy vegetables” along with potatoes. Examples of legumes include black beans, white beans, pinto beans, chickpeas, and lentils, to name a few. Beans are incredibly rich in fiber, with one cup of raw beans providing well over a day’s worth of fiber.

Beans are a good source of plant-based iron, as well as blood pressure-lowering potassium. Including more plant-based proteins like beans can benefit your overall health by reducing your risk of chronic diseases and reducing the likelihood that you need medications if you do develop a chronic disease.

Serotonin is a neurotransmitter produced by your body and is often called the “happy hormone.” Serotonin can help promote a sense of well-being, happiness, and act as a mood stabilizer. On the other hand, low levels of serotonin might lead to feelings of sadness and depression (though this theory has been questioned in recent studies).

Serotonin is made from an amino acid called tryptophan, which must be obtained through the diet since your body can’t make it on its own. Foods rich in tryptophan might help boost your serotonin levels and help put a little more “pep in your step.”

1. Turkey

We’ll start with the most well-known high-tryptophan food – turkey. You’ve probably heard the common Thanksgiving Day myth that you feel sleepy after eating turkey. Tryptophan is converted to serotonin after digesting it, which leads to a feeling of relaxation and sleepiness.

However, eating turkey isn’t necessarily responsible for making you feel sleepy. Scientist explain that the main reason you probably feel tired after your Thanksgiving meal is because it was a larger meal than normal, which diverts blood flow to your digestive system away from your brain.

2. Chicken

Tryptophan is found in highest amounts in high-protein foods because protein is made up of amino acids. Similar to turkey, chicken is rich in the amino acid tryptophan.

Protein consumption not only can help your body make more serotonin, but it might benefit your mood in other ways as well. Eating protein might help your body produce more dopamine and norepinephrine, which are neurotransmitters (like serotonin) that are also important for brain health and mood.

3. Eggs

Eggs are rich in tryptophan, but there’s a catch – don’t throw out the yolks! Egg yolks are richest in tryptophan compared to the whites, and contain other beneficial nutrients like biotin.

A study used protein from eggs in a supplement form and administered it to participants. People who received the egg protein supplement had a higher feeling of happiness and paid less attention to negative stimuli. Who knew your omelet could have such impressive mood power?

4. Cheese

Cheese is rich in tryptophan, and it’s not too hard on the taste buds either! It’s no wonder many foods with cheese are considered “comfort foods.” According to a food database powered by USDA data, cottage cheese, hard mozzarella and cheddar cheese contain the most tryptophan compared to other types of cheese.

5. Milk

Milk is naturally rich in protein as well as the essential amino acid tryptophan, helping to synthesize serotonin in your body. Whole milk has more tryptophan than lower fat milk.
Milk is also rich in vitamin D, which might also play a role in your mood and mental health. Vitamin D was found to improve mood in women who had anxiety and were also vitamin D deficien. Other studies conclude that vitamin D consumption can help reduce negative emotions.

6. Tuna

One can of tuna contains more tryptophan than a pound of raw turkey. Canned tuna is convenient because it has a long shelf life, and it’s more budget-friendly than many other types of fish. Tuna is also a good source of heart-healthy omega-3 fatty acids, which can help reduce inflammation.

7. Oats

While they aren’t as high in protein or tryptophan as many of the other high-protein foods in this list, one cup of oats provides almost 60% of the lower end of the recommended daily amount of tryptophan.

Similar to eggs and tuna, oats are another budget-friendly and healthy staple to have on hand. Oats are rich in a fiber called beta glucan. Interestingly enough, a beta glucan supplement was found to improve mood in people who were considered stressed. While it might be a bit of a stretch to say that oats can make you less stressed, they definitely have a multitude of health benefits that might improve your health – and that might be a stress-reducer by itself!

8. Salmon

Another high-protein and high-tryptophan food, salmon is a nutritional powerhouse in many other ways. Salmon is one of the richest sources of omega-3 fatty acids, which promote brain health and can help fight inflammation.

9. Pumpkin Seeds

A one-ounce handful of pumpkin or other squash seeds provides over half of the lower end of the daily recommended amount of tryptophan. Pumpkin seeds are also a good source of magnesium, which helps muscles relax and may lessen the symptoms of anxiety.

10. Tofu

A great protein alternative for vegetarians and vegans, tofu is a great source of tryptophan and may help boost low serotonin levels. Opt for firm tofu when using it in place of meat in dishes like stir fries, since softer tofu doesn’t hold its shape. Silken (softer) tofu is great to use in smoothies, though.

Along with magnesium, calcium is thought to play a role in mental health disorders and may help promote mental health. In one study, women with higher calcium intakes had lower self-rated depression scores, whereas those with lower calcium intake rated higher on the depression scale.

11. Yogurt

Dairy is rich in protein and tryptophan, but yogurt has another thing going for it that might help improve your mood. Fermented foods like yogurt contain probiotics, which are live cultures that help feed the colony of healthy gut bacteria.

Gut bacteria play a large role in serotonin production by making over 95% of the body’s serotonin. Probiotics may also help to improve mood and mental health by increasing the availability of serotonin in the gut.

12. Fruits and Vegetables

While fruits and veggies aren’t very high in protein, they contain a slew of healthy vitamins, minerals and antioxidants. Antioxidants help fight inflammation, which can interfere with neurotransmitters such as serotonin. Certain fruits and veggies are higher in tryptophan than others, such as tomatoes, plums, kiwis, pineapple and kiwi fruit.

Fruit tends to be more palatable (compared to vegetables) for most people because of its natural sweetness. It’s also satisfying in the summer months due to its high water content and cool, juicy texture. While it’s still a good idea to reach for veggies on a regular basis, including more fruit in your diet will also provide a multitude of health benefits. 

1. Raspberries

Plant-based foods such as fruit contain fiber, an important nutrient many people fall short in. Also called roughage, fiber is a type of carbohydrate that can’t be digested by the human body. Fiber has numerous proven health benefits, including reducing the risk of heart disease, stroke, high blood pressure, diabetes, obesity, and certain cancers.

If you’re watching your carb intake, such as those with prediabetes or diabetes, fear not – higher fiber foods have a lower impact on blood sugar levels compared to low-fiber carbs. Fiber takes longer to digest, so it can also help slow the blood sugar response after eating as well as boost satiety, which may help with weight management.

Raspberries are one of the highest-fiber fruits with eight grams per one-cup serving. The American Heart Association recommends eating 25-30 grams of fiber per day from whole foods, so just one cup of raspberries will knock out almost a third of that goal.

2. Avocados

You might not think of avocados when you think of fruit, especially because they don’t taste sweet. Avocados are a great option for those wanting the health benefits of fruit while also watching their sugar intake, such as people following low-carb diets.

One cup of sliced avocado contains 12 grams of carbs, but 10 of those come from fiber, making the net carb total only two grams. Net carbs are the number of carbs that have an impact on blood sugar levels and can be found by subtracting the grams of fiber from the total grams of carbs. Avocados are rich in vitamins B6 and C, as well as being a good source of magnesium. Eating avocados is also associated with improved lipid (cholesterol) numbers, helping to reduce the risk of heart disease.

3. Bananas

One of the most budget-friendly fruit options, bananas pack a nutritional punch. Bananas are rich in potassium, a mineral that can help relax blood vessels and lower blood pressure. They are also rich in compounds that act as antioxidants, helping to reduce stress and inflammation in the body. Because of their antioxidant properties, eating bananas can help reduce the risk of certain chronic diseases.

4. Apples

An apple a day may really help keep the doctor away! Apples have beneficial effects against cancer, asthma, cardiovascular diseases, Alzheimer’s disease, and diabetes, as well as promoting weight management. Apples are rich in vitamin C and fiber, as well as antioxidants. These antioxidants are negatively impacted by processing apples to make apple juice, so stick with fresh or dried apples.

5. Watermelon

A summer favorite, watermelon is rich in lycopene, a type of antioxidant. There aren’t many foods naturally rich in lycopene, which is one of the major benefits of watermelon. Antioxidants such as lycopene help to fight cell damage and can help to reduce the risk of certain types of cancers as well as heart disease. It’s also rich in vitamin C and potassium while being hydrating with 92% of the fruit consisting of water. 

6. Oranges

Oranges are one of the most well-known sources of vitamin C. Vitamin C not only benefits the immune system, but it’s also crucial for wound healing, healthy gums, and reducing the severity of allergic reactions. Enjoy oranges on their own, as part of a salad, or to give flavor baked along with fish fillets in foil packets.

7. Blueberries

Anthocyanins are a group of pigments that give blueberries their rich blue color and also boast numerous health benefits. Anthocyanins can help reduce inflammation and prevent chronic diseases such as heart disease, cancer, diabetes, and neurological disorders. Anthocyanins can also fight plaque buildup in the arteries, which can lead to heart attack and stroke.

8. Strawberries

Incredibly rich in antioxidants, strawberries can reduce LDL “bad” cholesterol, which can cause plaque buildup in the arteries. Strawberries are also a good source of vitamin C as well as a source of fiber with three grams per cup of sliced berries. Strawberries are super versatile as well – add them to smoothies, salads, or to top your morning bowl of oatmeal.

9. Kiwi

Similar to strawberries, kiwifruit is high in vitamin C and fiber. Kiwis are actually large berries speaking from a botanical standpoint, which may be surprising due to their fuzz and peel.

Fiber can help prevent constipation and treat gastrointestinal disorders such as Crohn’s disease, irritable bowel syndrome, and diverticular disease. A high-fiber diet can also help prevent diverticulosis (the presence of pockets within the walls of the intestines) from turning into diverticulitis, a painful inflammation of those pockets.

10. Mango

This tropical fruit is one of the sweeter options out there. Like many other fruits, mangos are rich in vitamin C and many antioxidants including beta carotene, which gives the fruit its yellow color. Beta carotene is converted to vitamin A in the body; vitamin A is essential for healthy vision, skin health, and healthy fetal development during pregnancy.

Be sure to opt for fresh mango over dried versions, which often have sugar added to them. If you do choose dried mango (even unsweetened kinds), be sure to be mindful of your portion sizes, as dried fruit is more concentrated in calories and sugar than fresh.

11. Cherries

A summary of studies done on cherry consumption in humans found that cherries can help to reduce stress on the cells, improve arthritis symptoms, reduce blood pressure, improve sleep and reduce post-exercise muscle soreness. Cherries have also been found to reduce blood sugar and triglycerides in women with diabetes.

12. Dragon fruit

This exotic-looking fruit is often described as a cross between a kiwi and a pear. Dragon fruit is especially rich in magnesium, a mineral that can help promote muscle relaxation. Magnesium can also help treat headaches once they’ve already started, as well as prevent migraine headaches.

13. Lemon

One lemon provides over half of the daily amount of vitamin C, which acts as an antioxidant. Antioxidants protect cells against damage from free radicals, which are unstable molecules in the body that can cause damage from oxidation, a process that can result in inflammation and stress. This type of stress (oxidative stress) can promote the development of cancer, cardiovascular disease, kidney diseases, and rheumatoid arthritis, among other negative health conditions.

14. Pineapple

Pineapple is one of the most popular tropical fruits in the United States, and for good reason! Pineapple packs a ton of juicy sweetness, along with being rich in both vitamin C and manganese. Manganese is essential for healthy immune system functioning, metabolism of nutrients, blood sugar regulation, reproduction, bone growth, and digestion. One cup of pineapple provides almost three-quarters of the daily requirement for manganese.

15. Grapes

Grape skins are rich in resveratrol, a type of antioxidant. They are also rich in vitamin K, which is essential for blood clotting. Studies have found that people who consume grapes have a lower risk of chronic diseases such as cancer and cardiovascular disease.

When it’s hot outside, pop some grapes in the freezer – allow them to freeze all the way and then enjoy them like healthy mini popsicles!

Instead of following a strict diet in an attempt to improve your health, consider the more sustainable route of making realistic goals and small changes day-to-day. Incorporating whole foods that pack a lot of nutritional benefits, otherwise called “superfoods,” is one way to make you feel better physically and mentally.

Eating nutrient-rich foods that not only taste great but also benefit your mind and body – who can say no to that?

1. Fish

Fish is an excellent source of protein while being low in saturated fat, which is associated with an increase in “bad” cholesterol levels. Fatty fish like albacore, tuna, sardines, salmon, mackerel, and herring are rich in heart-healthy omega-3 fats, which can help reduce inflammation and promote ideal cholesterol levels. Eating fish may also encourage healthy blood pressure levels in people with mild to high blood pressure. 

Besides its positive impact on heart health, eating fish might help you live longer in general. A meta-analysis of 12 studies concluded that fish consumption is associated with decreased mortality.

2. Leafy Greens

Opt for dark green leafy vegetables over romaine and iceberg lettuce – the dark green pigment is associated with a more concentrated vitamin and mineral content. Leafy greens like spinach, kale, swiss chard, and mustard greens are good sources of vitamins A, C, E & K, as well as being a plant source of calcium.

Leafy green vegetables are also a good source of the B vitamin folate, which helps prevent birth defects early in pregnancy. Eating one serving of green leafy vegetables each day can also help slow the cognitive decline that occurs with aging.

3. Nuts

Nuts are an excellent source of plant-based protein, which helps boost satiety and can help fight cravings. Nuts are also naturally rich in fiber, the non-digestible part of plant foods. Fiber helps promote satiety and may also help lower levels of LDL or “bad” cholesterol.

Walnuts are especially high in omega-3 fats, which makes them a good option for those who don’t eat salmon and other fatty fish. To keep these healthy fats from going rancid, try storing your walnuts in the freezer.

4. Whole Grains

Whole grains are those that contain all parts of the grain versus those that have had part of the grain removed. Refined grains, such as those made from white flour, are stripped of their bran and germ, leaving a low-fiber and low-protein grain. On the other hand, foods like whole grain bread, pasta, brown rice, oats, and barley are rich in fiber, protein, and nutrients like B vitamins, iron, potassium, and magnesium.

Not only are whole grains very versatile (here’s looking at you, whole wheat bread), but consumption of whole grains is linked with reduced risk of obesity, risk of cardiovascular disease, improved gut health, and decreased risk of certain cancers such as colon cancer.

5. Yogurt

Rich in nutrients such as calcium and potassium, yogurt is a great protein source for those avoiding meat, such as vegetarians and vegans. The probiotics in yogurt may also help improve digestive and immune health. Many flavored yogurts are packed with added sugars, so be sure to choose plain, unsweetened yogurts to gain the most benefit.

Greek and Icelandic-style yogurts are richer in protein and lower in milk sugar, making them a superb choice. If you have lactose intolerance, fear not; yogurt is naturally lower in lactose, the naturally occurring sugar in milk products.

6. Legumes

Legumes – like peas, beans, and lentils – are loaded with plant-based protein and are an excellent source of fiber. One cup of legumes provides an impressive eight grams of fiber, which is over a quarter of the recommended daily amount. The fiber content of Legumes makes them a great part of a heart-healthy diet. In fact, legumes can lower both total and LDL “bad” cholesterol.

Legumes are also one of the few plant-based foods rich in iron, a mineral that helps prevent anemia. To improve your body’s absorption of iron, combine iron-rich foods (such as legumes) with vitamin C-rich foods such as bell peppers, dark leafy green vegetables, and tomatoes. 

7. Okra

This uniquely textured vegetable has properties that might help fight high blood sugar and diabetes, according to some animal studies. It’s also a good source of vitamins A and C, as well as antioxidants that help fight cell damage. Okra is also a good source of magnesium, a nutrient gaining more popularity for its potential to help reduce symptoms of mild anxiety.

8. Cereal

Some cereal grains like oats and other whole grain options are a fantastic source of fiber, as well as B vitamins which help turn the food you eat into usable energy. Not all cereals are created equally, and the majority of processed cereals contain added sugars. Stick with plain oats or unsweetened cold cereals like Grape Nuts to gain the whole grain benefits without all the unnecessary sugar.

Want to get creative? You can use cereal grains just as you would a more traditional breakfast grain like oats! Other cereal grains like rice, millet, and barley can also make for good breakfast options.

9. Bananas

One of the most budget-friendly fruits available, bananas can help promote healthy blood pressure levels and reduce muscle cramping due to their impressive potassium content. Enjoy bananas as a pre or post-workout snack to stay comfortable and energized.

If you’re too impatient to wait for your bananas to ripen, there’s good news! Green bananas contain a high amount of resistant starch, which may reduce the risk of obesity, diabetes, and colon cancer.

10. Berries

When you hear the term “superfood,” you most likely will think of berries, which have definitely earned their spot in the superfood lineup. Berries not only pack a punch fiber-wise, but they contain phytochemicals (nutrients that give fruits and veggies their rich color) which have many health benefits, including improved oral health. Raspberries take the gold when it comes to fiber content, with one cup providing over a third of the daily recommended amount.

11. Green tea

Things that are green generally tend to be healthy, and green tea is no exception. Green tea contains catechins, a type of plant-based chemical that has anti-cancer, cardioprotective, and anti-inflammatory properties. Green tea is naturally low in caffeine, making it a good choice for those sensitive to caffeine or who want to enjoy tea later in the day without disrupting their sleep.

12. Seaweed

Another green thing for the win; though to be completely accurate, seaweed can also come in other colors such as red, brown, and black. Seaweed is loaded with fiber and is also rich in iron, which helps red blood cells carry oxygen throughout your body, helping you feel energized.

Wondering how to incorporate seaweed into your diet? Consider using a sheet of dried seaweed (nori) in place of bread or tortillas, or add it to soups and smoothies.

13. Ginger

Not only can ginger help ease an uneasy stomach, but it might even protect your brain against Alzheimer’s disease, a type of dementia, according to some animal studies. Ginger has anti-inflammatory properties which means it can fight inflammatory conditions such as gastritis and hepatitis, as well as reduce muscle pain associated with physical activity.

14. Avocado

Avocado toast anyone? A creamy, fiber-packed alternative to cheese on sandwiches, salads, and more, avocados provide heart-healthy fats, which can help make you feel more satiated after eating than low-fat meals.

Avocados are also a great source of vitamin C, which has shown some promise in improving blood sugar levels and cholesterol levels in people with type 2 diabetes. They are also rich in potassium, a mineral important for heart health as well as muscle function.

15. Figs

Figs are low in calories but rich in nutrients. Figs are rich in antioxidants which can help protect against cancer. Be sure to eat the skin of the fig, which contains a higher concentration of these antioxidants compared to the pulp of the fruit.

According to some animal studies, figs might even help protect your liver, an important organ that helps regulate levels of chemicals in the body as well as breaking down harmful substances.