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In the realm of superfoods, there's one tiny seed that has been making a big impact on health-conscious individuals worldwide - <keyword id="1355275" type="General" weightage="100" keywordseo="flax-seeds" source="Orion">flax seeds</keyword>. From their humble origins to their outstanding nutritional profile, flax seeds have become a staple in many diets for good reason. In this article, we'll dive into the world of flax seeds, exploring their impressive health benefits, culinary uses, and much more. <h3>What are Flax Seeds?</h3>Flax seeds, also known as linseeds, are the edible seeds of the flax plant (Linum usitatissimum). With a history dating back thousands of years, these small, oval-shaped seeds have been revered for their diverse uses in various cultures, including ancient Egypt and China. <h3>Nutritional Value</h3>Despite their tiny size, flax seeds pack a powerful nutritional punch. Rich in essential nutrients, they are an excellent source of plant-based protein, healthy fats, and dietary fiber. A noteworthy aspect of flax seeds is their high content of alpha-linolenic acid (ALA), an omega-3 fatty acid known for its heart-protective properties. Additionally, flax seeds are abundant in lignans, potent antioxidants that may help reduce the risk of certain cancers. <h3>Health Benefits</h3>The health benefits of flax seeds are truly remarkable. Consuming flax seeds regularly has been associated with improved heart health by reducing blood pressure and cholesterol levels. The ALA in flax seeds also plays a vital role in maintaining brain function and cognitive health. Flax seeds are a boon for digestive health due to their rich fiber content, promoting regular bowel movements and alleviating constipation. They have also been linked to better glycemic control, making them beneficial for individuals with diabetes or insulin resistance. Moreover, the lignans found in flax seeds possess anti-inflammatory and estrogen-like properties, potentially offering protection against hormone-related cancers like breast and prostate cancer. <h3>Culinary Uses</h3>Embracing flax seeds in your daily meals is surprisingly easy and enjoyable. Add a tablespoon of ground flax seeds to your morning smoothie for an instant nutritional boost, or sprinkle them over your yogurt or oatmeal for added texture and flavor. For baking enthusiasts, flaxseed meal can be used as an egg substitute in vegan recipes, providing an excellent binding agent. <h3>Types of Flax Seeds</h3>Flax seeds come in two primary varieties: brown and golden flax seeds. While they share similar nutritional profiles, some individuals prefer the milder taste of golden flax seeds, while others opt for the traditional nutty flavor of brown flax seeds. Ultimately, both varieties offer the same remarkable health benefits. <h3>How to Buy and Store Flax Seeds</h3>To ensure the best quality, purchase flax seeds from reputable sources. Look for whole seeds and store them in an airtight container in the refrigerator or a cool, dark place to prevent them from turning rancid. For optimal nutrient retention, it's advisable to grind flax seeds just before consumption. <h3>Precautions and Potential Side Effects</h3>Though generally safe for most people, flax seeds may interact with certain medications, such as blood thinners, and may not be suitable for pregnant or nursing women in excessive amounts. Additionally, some individuals may experience bloating or digestive discomfort when first incorporating flax seeds into their diet. Start with small amounts and gradually increase intake to minimize such effects. Flax seeds undoubtedly deserve their reputation as a superfood. From promoting heart health to supporting digestive well-being, these tiny seeds deliver a multitude of benefits. So, why not embrace the wonders of flax seeds and add a sprinkle of nutrition to your daily diet? With a variety of culinary uses and numerous health advantages, these unassuming seeds may just become your new favorite superfood. Start reaping the rewards of flax seeds today and embark on a journey to better health and vitality. <h3>Frequently Asked Questions</h3>1. Are flax seeds safe for everyone to consume? In general, flax seeds are safe for most people when consumed in moderation. However, individuals taking blood-thinning medications or with bleeding disorders should exercise caution, as flax seeds' omega-3 content may have mild anticoagulant effects. Pregnant or nursing women should consult their healthcare provider before incorporating flax seeds into their diet to ensure it is safe for their specific situation. 2. How much flax seed should I consume daily for optimal health benefits? The recommended daily intake of flax seeds varies depending on individual health needs. As a general guideline, incorporating one to two tablespoons of ground flax seeds into your diet can provide a significant nutritional boost. However, it's essential to balance flax seed intake with other nutrient-dense foods as part of a well-rounded diet. 3. Can I use whole flax seeds, or do I need to grind them? While whole flax seeds are rich in nutrients, our bodies may not fully digest them, limiting the absorption of their valuable components. Grinding flax seeds, either in a coffee grinder or a dedicated flaxseed grinder, releases their nutrients, making them easier for our bodies to assimilate. Ground flax seeds are versatile and can be added to various dishes without altering the taste significantly. 4. Are flax seeds beneficial for weight loss? Flax seeds' high fiber content can contribute to a feeling of fullness and aid in appetite control, potentially supporting weight management efforts. However, it's essential to remember that no single food can guarantee weight loss. Flax seeds are most effective when incorporated into a balanced, calorie-controlled diet and a healthy lifestyle that includes regular physical activity. 5. Can I give flax seeds to children and teenagers? Flax seeds can be part of a healthy diet for children and teenagers. However, it's essential to introduce flax seeds gradually and in moderate amounts, especially if it's their first time consuming them. Always consult with a pediatrician before making significant dietary changes for children. 6. Are flax seeds suitable for people with nut allergies? Yes, flax seeds are generally safe for individuals with nut allergies since they are not tree nuts or related to nuts. However, if you have a known allergy to flax seeds or seeds in general, it's best to avoid them and consult with a healthcare professional for suitable alternatives. 7. Can I use flaxseed oil instead of flax seeds? Flaxseed oil offers similar nutritional benefits to whole flax seeds, particularly in terms of its high ALA content. However, it lacks the valuable fiber found in whole seeds. It's best to use flaxseed oil in recipes that don't require the binding properties of ground flax seeds. For the most comprehensive health benefits, consider incorporating both flaxseed oil and ground flax seeds into your diet. 8. Are there any other creative ways to use flax seeds in recipes? Absolutely! Flax seeds' versatility makes them perfect for experimenting in the kitchen. You can use ground flax seeds to create a vegan egg substitute in recipes, blend them into your favorite smoothies, sprinkle them on top of salads, mix them into homemade granola bars, or even incorporate them into baking recipes for a nutritious twist.

The powerhouse of nutrition: Unraveling the wonders of Flax seeds

In the world of superfoods, <keyword id="1346307" type="General" weightage="100" keywordseo="chia-seeds" source="Orion">Chia seeds</keyword> have emerged as a popular and versatile choice, boasting an impressive array of nutrients and health benefits. These tiny seeds have a long history of use and are cherished for their unique culinary properties. In this article, we'll explore everything you need to know about Chia seeds, from their nutritional value and health benefits to their culinary uses and potential side effects. <h3>What are Chia Seeds?</h3>Chia seeds, scientifically known as Salvia hispanica, are edible seeds derived from the Chia plant, native to Central America. These ancient seeds have been a staple in Mayan and Aztec diets for centuries, prized for their nutritional richness and potential health benefits. <h3>Nutritional Value</h3>Chia seeds pack a powerful punch of nutrients in their tiny form. They are an excellent source of omega-3 fatty acids, dietary fiber, protein, antioxidants, and essential minerals like calcium, magnesium, and phosphorus. Additionally, Chia seeds are low in calories, making them a smart addition to a balanced diet. <h3>Health Benefits</h3>While Chia seeds are not a magical cure-all, they do offer potential health benefits when incorporated into a healthy lifestyle. The omega-3 fatty acids in Chia seeds may support heart health, and their fiber content can aid digestion and promote a feeling of fullness. These nutrient-dense seeds can be part of a balanced diet that contributes to overall well-being. <h3>Culinary Uses</h3>Chia seeds are incredibly versatile and can be easily incorporated into a wide range of dishes. They have a mild, nutty flavor that complements both sweet and savory recipes. Chia seeds can be sprinkled over salads, mixed into yogurt or smoothies, used as an egg substitute in baking, or soaked to create a delightful Chia pudding. <h3>Types of Chia Seeds</h3>Chia seeds are available in various forms, including black and white seeds. Both types offer similar nutritional benefits, and the choice between them is mainly a matter of personal preference or recipe aesthetics. <h3>How to Buy and Store Chia Seeds</h3>When purchasing Chia seeds, look for high-quality, organic options from reputable brands or sellers. Store them in an airtight container in a cool, dark place to maintain their freshness and nutritional value. Proper storage ensures that Chia seeds remain viable for an extended period. <h3>Precautions and Potential Side Effects</h3>While Chia seeds are considered safe for most people when consumed in moderation, individuals with specific health conditions or allergies should exercise caution. If you are on blood-thinning medications or have swallowing difficulties, it's best to consult a healthcare professional before adding Chia seeds to your diet. <h3>Frequently Asked Questions</h3>1. Can Chia seeds aid in weight loss? Chia seeds' high fiber content may contribute to a feeling of fullness, which could potentially support weight management efforts when combined with a balanced diet and regular exercise. 2. Can Chia seeds be eaten raw or should they be soaked first? Chia seeds can be consumed raw or soaked, depending on personal preference and the desired texture. Soaked Chia seeds develop a gel-like coating that some find more palatable, especially when used in Chia pudding or smoothies. 3. Are Chia seeds suitable for those with nut allergies? Yes, Chia seeds are generally safe for individuals with nut allergies since they are not nuts or related to nuts. However, as with any new food, it's advisable to start with small amounts to check for potential allergic reactions. 4. How much Chia seed should one consume daily? The recommended daily intake of Chia seeds varies depending on individual nutritional needs. As a general guideline, 1 to 2 tablespoons of Chia seeds can be incorporated into the diet as part of a well-balanced meal plan. 5. Are there any special considerations for pregnant or nursing women? Pregnant or nursing women should consult their healthcare provider before adding Chia seeds to their diet to ensure it aligns with their specific health needs and situation. Chia seeds have rightfully earned their reputation as a nutritional powerhouse, offering a wealth of nutrients and potential health benefits. As a versatile ingredient in the culinary world, these tiny seeds can elevate various dishes while contributing to overall well-being. Incorporating Chia seeds into your diet, along with a balanced lifestyle, can be a simple and enjoyable step toward embracing a healthier and more wholesome approach to nutrition. <h3>See Also:</h3><a href="https://www.businessinsider.in/science/health/food/flax-seeds-check-out-nutritional-value-benefits-and-type-of-flax-seeds/articleshow/102205466.cms" data-type="tilCustomLink">The powerhouse of nutrition: Unraveling the wonders of Flax seeds</a>

Chia Seeds: A Nutritional Powerhouse for Health and Culinary Delights

<keyword id="189303" type="General" weightage="100" keywordseo="methi" source="Orion">Methi</keyword>, also known as Fenugreek, is a versatile herb with a rich history of culinary and medicinal use. Native to the Mediterranean region, this herb has gained popularity worldwide for its distinctive flavor and potential health benefits. In this article, we will explore everything you need to know about Methi, from its nutritional value and health benefits to its culinary uses and potential side effects. <h3>What are Methi (Fenugreek) Seeds?</h3>Methi seeds are small, golden-brown seeds derived from the Fenugreek plant, scientifically known as Trigonella foenum-graecum. These seeds have a slightly bitter taste and a unique aroma that lends depth and complexity to various dishes. <h3>Nutritional Value</h3>Methi seeds are a treasure trove of nutrients, including fiber, protein, iron, magnesium, and manganese. They also contain essential vitamins such as B6 and folic acid, making them a valuable addition to a balanced diet. <h3>Health Benefits</h3>Methi seeds have been traditionally used in various folk remedies for their potential health benefits. They are believed to aid digestion, support blood sugar management, and promote lactation in nursing mothers. However, it's important to note that while Methi seeds offer nutrients, they are not a substitute for professional medical advice or treatment. <h3>Culinary Uses</h3>Methi seeds are a staple in Indian, Middle Eastern, and Mediterranean cuisines, adding depth and flavor to an array of dishes. They are commonly used in spice blends, pickles, curries, and teas. Methi leaves, known as Fenugreek greens, are also used as a fresh herb in various recipes. <h3>Types of Methi Seeds</h3>Methi seeds are available in two primary varieties: bitter and sweet. Bitter Methi seeds are commonly used in cooking, while sweet Methi seeds are milder in flavor and often used in herbal preparations. <h3>How to Buy and Store Methi Seeds</h3>When buying Methi seeds, look for fresh, high-quality seeds from reputable brands or sellers. Store them in an airtight container in a cool, dry place to maintain their freshness and flavor. Proper storage ensures that Methi seeds retain their potency for an extended period. <h3>Precautions and Potential Side Effects</h3>While Methi seeds are generally safe for most people when consumed in moderation, excessive intake may lead to digestive discomfort or allergic reactions in some individuals. Pregnant or nursing women, as well as those on medications or with specific health conditions, should consult their healthcare provider before incorporating Methi seeds into their diet. <h3>Frequently Asked Questions</h3>1. Can Methi seeds help in managing diabetes? Methi seeds have been traditionally used to support blood sugar management, but individual responses may vary. It's crucial for individuals with diabetes to work closely with their healthcare provider to develop a comprehensive diabetes management plan. 2. Are Methi seeds safe during pregnancy? Pregnant women should consult their healthcare provider before consuming Methi seeds, as their consumption may not be suitable for everyone. 3. How can I use Methi seeds in cooking? Methi seeds can be used as a spice in various dishes, added to curries, or used to prepare teas. They can also be ground into a powder and used as a flavoring agent in different cuisines. 4. Can Methi seeds help with hair growth? Methi seeds are often used in hair care remedies, but their direct impact on hair growth may vary. It's essential to maintain overall hair health through a balanced diet and proper hair care practices. 5. Are there any specific preparations for Methi tea? To prepare Methi tea, steep Methi seeds in hot water for several minutes. You can add honey or lemon for flavor, and it's best to consume it in moderation as part of a varied diet. Methi (Fenugreek) is a versatile herb that adds both flavor and potential health benefits to various culinary delights. With its rich nutritional value and distinctive taste, Methi seeds have earned their place in traditional cuisines around the world. As with any herb or dietary addition, moderation is key. It's essential to savor the culinary pleasures of Methi while also being mindful of individual health considerations. Embrace the flavorful journey that Methi offers, complementing your culinary creations with this ancient and treasured herb. <h3>SEE ALSO</h3><a href="https://www.businessinsider.in/science/health/food/chia-seeds-what-is-nutritional-value-and-health-benefits-of-chia-seeds/articleshow/102274917.cms" data-type="tilCustomLink" target="_blank">Chia Seeds: A Nutritional Powerhouse for Health and Culinary Delights</a> <a href="https://www.businessinsider.in/science/health/food/flax-seeds-check-out-nutritional-value-benefits-and-type-of-flax-seeds/articleshow/102205466.cms" data-type="tilCustomLink" target="_blank">The powerhouse of nutrition: Unraveling the wonders of Flax seeds</a>

Methi (Fenugreek): A Versatile Herb for Health and Culinary Delights

<keyword id="152941" type="General" weightage="100" keywordseo="drumsticks" source="Orion">Drumsticks</keyword> are the elongated, green seed pods of the Moringa tree, which can grow up to 35 feet tall. These pods are slender and can reach lengths of up to 2 feet, making them a distinctive and easily recognizable ingredient in various cuisines worldwide. <cmsannotation type="cmsannotation" annotationid="Nutritional Value:" comment="subhead" text="Nutritional Value:">Nutritional Value:</cmsannotation> Drumsticks are a nutritional powerhouse, packed with essential vitamins and minerals. They are particularly rich in: Vitamin C Vitamin A Vitamin K Calcium Iron Potassium Additionally, drumsticks are a good source of dietary fiber and contain beneficial antioxidants and amino acids, making them a valuable addition to a balanced diet. <cmsannotation type="cmsannotation" annotationid="Health Benefits:" comment="subhead" text="Health Benefits:">Health Benefits:</cmsannotation> The consumption of drumsticks offers a wide range of health benefits, including: Boosting Immunity: The high vitamin C content strengthens the immune system, helping the body fight off infections. Aiding Digestion: Drumsticks are known for their digestive properties, thanks to their dietary fiber content, which promotes healthy digestion and relieves constipation. Bone Health: They are a good source of calcium and vitamin K, crucial for maintaining strong bones and preventing osteoporosis. Blood Sugar Control: Some studies suggest that drumsticks may help regulate blood sugar levels, making them beneficial for individuals with diabetes. Antioxidant Protection: The antioxidants in drumsticks combat free radicals, reducing oxidative stress and inflammation in the body. <cmsannotation type="cmsannotation" annotationid="Culinary Uses:" comment="subhead" text="Culinary Uses:">Culinary Uses:</cmsannotation> Drumsticks are a versatile ingredient used in various culinary applications. They can be: Added to curries and stews for a unique flavor and texture. Stir-fried with spices and vegetables for a nutritious side dish. Blended into smoothies or juices to enhance their nutritional value. Used in pickles and chutneys to add a tangy, aromatic twist. <cmsannotation type="cmsannotation" annotationid="Types of Drumsticks:" comment="subhead" text="Types of Drumsticks:"><keyword id="19026698" type="General" weightage="20" keywordseo="types-of-drumsticks" source="Orion">Types of Drumsticks</keyword>:</cmsannotation> There are two primary types of drumsticks: the edible seed pods and the leaves. While the pods are more commonly used in cooking, the leaves, known as "drumstick leaves" or "Moringa leaves," are also highly nutritious and can be used in salads, soups, and as a garnish. <cmsannotation type="cmsannotation" annotationid="How to Buy and Store Drumsticks:" comment="subhead" text="How to Buy and Store Drumsticks:">How to Buy and Store Drumsticks:</cmsannotation> When purchasing drumsticks, look for firm, green pods without any signs of wilting or yellowing. To store them, keep them in the refrigerator in a plastic bag, where they can stay fresh for up to a week. Alternatively, you can freeze them for extended storage, though the texture may change slightly upon thawing. <cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects:" comment="subhead" text="Precautions and Potential Side Effects:">Precautions and Potential Side Effects:</cmsannotation> While drumsticks offer numerous health benefits, there are some precautions to keep in mind: Excessive consumption of drumstick pods may lead to digestive discomfort, as they can have a mild laxative effect. Individuals taking blood-thinning medications should consult their healthcare provider, as drumsticks contain vitamin K, which can affect blood clotting. <cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions" comment="subhead" text="Frequently Asked Questions">Frequently Asked Questions</cmsannotation> 1. Are drumstick leaves as nutritious as the pods? Yes, drumstick leaves are highly nutritious and contain many of the same vitamins and minerals as the pods. 2. Can I eat drumsticks raw? While drumsticks are typically cooked before consumption, you can eat them raw in moderation, such as in salads. 3. Are there any cultural or traditional uses of drumsticks? Yes, drumsticks are used in various traditional dishes in South Asian, African, and other cuisines. 4. Do drumsticks have any medicinal properties? Drumsticks have been used in traditional medicine for their potential anti-inflammatory, antioxidant, and antimicrobial properties. 5. Can pregnant women consume drumsticks? Pregnant women should consume drumsticks in moderation as part of a balanced diet, but it's advisable to consult with a healthcare professional. Drumsticks are a gift from nature, offering a wealth of nutrients and health benefits. Their culinary versatility makes them a valuable addition to various dishes, while their rich history and cultural significance add depth to their appeal. When consumed in moderation and with awareness of potential side effects, drumsticks can be a flavorful and nutritious component of a healthy diet. Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/eggs-checkout-its-nutritional-value-health-benefits-and-types-of-eggs/articleshow/104154757.cms" data-type="tilCustomLink" target="_blank">Eating eggs daily: A nutritional powerhouse for your diet</a> <a href="https://www.businessinsider.in/science/health/food/webstories/top-10-unique-benefits-of-adding-flax-seeds-to-your-diet/slidelist/104162665.cms" data-type="tilCustomLink" target="_blank">10 Unique benefits of Flax seeds</a>

Drumsticks: Nature's nutrient powerhouse - Introduction, nutrition, and culinary uses

<ul class="summary-list"><li>During pregnancy, eating every few hours may help prevent nausea, low energy, and fatigue.</li><li>Snacks that combine protein, fiber, and healthy fats can boost energy and keep you feeling full. </li></ul>If you find yourself feeling hungrier than ever during pregnancy, rest assured that's entirely normal. After all, growing a baby requires a lot of extra energy — which you get from food. But when those hunger pangs hit, it's important to reach for snacks that provide the nutrients you need to handle the extra demands on your body. The right nutrients also promote healthy development for <a href="https://medlineplus.gov/pregnancyandnutrition.html" target="_blank" rel="noopener">your growing baby</a>. Plus, maintaining a <a href="https://www.insider.com/guides/health/diet-nutrition/how-to-start-eating-healthy">well-balanced diet</a> can <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy" target="_blank" rel="noopener">help you avoid</a> common and unpleasant <a href="https://www.insider.com/guides/health/reproductive-health/pregnancy-symptoms">pregnancy symptoms</a>, like nausea and constipation.Below, registered dietitians share key insights into your nutritional needs during pregnancy — along with a few ideas to get you started and some helpful snacking tips. <h2>16 dietitian-approved snacks for pregnant people</h2><a href="https://thenutritionjunky.com/" target="_blank" rel="noopener">Becca Harris</a>, a registered dietitian nutritionist in private practice, advises practicing intuitive eating and listening to your body rather than aiming for a specific caloric range for your snacks during pregnancy."Focusing too much on caloric value may distract you from your hunger cues. My advice is to eat when you feel hungry and to check in with yourself every 2-4 hours," she says.Note: Current medical guidelines suggest <a href="https://medlineplus.gov/ency/patientinstructions/000584.htm" target="_blank" rel="noopener">pregnant women need</a>, on average, about <a href="https://www.insider.com/guides/health/reproductive-health/pregnancy-weight-gain">300 additional calories</a> a day. With that in mind, here are some satisfying dietitian-approved snacks to try during pregnancy.1. One sliced apple or banana with 2 tablespoons of <a href="https://www.insider.com/guides/health/diet-nutrition/is-peanut-butter-good-for-you">peanut butter</a>2. 1 cup plain Greek yogurt with ¾ cup sliced mango and 1 tablespoon ground <a href="https://www.insider.com/guides/health/diet-nutrition/flaxseed-benefits">flaxseeds</a>3. ½ cup cottage cheese with one sliced clementine4. 1 slice whole-grain toast with ⅓ of <a href="https://www.insider.com/guides/health/diet-nutrition/avocado-benefits">avocado</a>, ½ cup arugula, and 1 hard-boiled egg5. ½ cup <a href="https://www.insider.com/guides/health/diet-nutrition/oatmeal-benefits">oatmeal</a> topped with ½ cup blueberries and 2 tablespoons slivered almonds6. 1 cup roasted or <a href="https://www.insider.com/best-things-to-cook-in-air-fryer-according-to-chefs">air-fried chickpeas</a>7. ¼ cup hummus with 1 serving of whole-grain pita chips or ½ cup carrot sticks8. 1 frozen banana blended into "ice cream" and topped with ¼ cup walnuts9. 1 serving of whole-grain crackers and a string cheese10. One serving (about 15) of homemade roasted or <a href="https://www.insider.com/guides/kitchen/air-fryer-potato-chips">air-fried sweet potato chips</a>11. 3 dates stuffed with 2 tablespoons almond butter12. Two brown rice cakes with ¼ cup <a href="https://www.insider.com/best-celebrity-chef-guacamole-2017-9">guacamole</a>13. ¼ cup <a href="https://www.insider.com/guides/health/diet-nutrition/pumpkin-seeds-benefits">pumpkin seeds</a> with ¼ cup dried unsweetened cherries or cranberries14. 1 cup strawberries dipped in ¼ cup chocolate hummus15. One serving of multigrain corn chips with ¼ cup black bean dip16. <a href="https://www.insider.com/breakfast-in-a-mason-jar-ideas-2016-6">Chia seed pudding</a> made with 1 tablespoon <a href="https://www.insider.com/guides/health/diet-nutrition/chia-seed-benefits">chia seeds</a> and topped with ½ cup raspberries<h2>Snacking tips</h2>There's no hard or fast rule on how often to snack during pregnancy, but Harris says it's important to listen to your body and eat whenever you feel hungry or lethargic. She also advises against going more than three or four hours without eating anything.Eating snacks between meals can <a href="https://www.insider.com/guides/health/diet-nutrition/foods-to-lower-blood-sugar">help keep your blood sugar from fluctuating</a> too much throughout the day, which can help prevent dips in energy and surges in nausea, Harris says.Harris advises seeking out snacks that provide a combination of protein and fiber or healthy fat — these combinations tend to be the most filling, and they're less likely to spike your blood sugar.Here are some of the key nutrients to prioritize during pregnancy, according to Harris.<table style="border-collapse: collapse; width: 100%;" border="1"><tbody><tr><td style="width: 11.242%;">Nutrient</td><td style="width: 47.93%;">Why it's important</td><td style="width: 22.7069%;">Food sources</td><td style="width: 18.1211%;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/" target="_blank" rel="noopener">Recommended daily value</a> during pregnancy</td></tr><tr><td style="width: 11.242%;">Protein</td><td style="width: 47.93%;">This macronutrient provides the building blocks for development, Harris says. It also helps balance blood sugar, which can ease nausea.</td><td style="width: 22.7069%;"><a href="https://www.insider.com/surprising-benefits-of-eating-eggs">Eggs</a>, lean meat, <a href="https://www.insider.com/is-fish-good-for-you-2018-11">seafood</a>, nuts, seeds, <a href="https://www.insider.com/best-milk-to-drink-2018-9">dairy</a>, <a href="https://www.insider.com/guides/health/diet-nutrition/is-tofu-healthy">tofu</a>, beans, peas, and lentils</td><td style="width: 18.1211%;">60 grams (g)</td></tr><tr><td style="width: 11.242%;">Folate </td><td style="width: 47.93%;">This <a href="https://www.insider.com/foods-that-are-high-vitamin-b-2019-6">B vitamin</a> can <a href="https://medlineplus.gov/pregnancyandnutrition.html" target="_blank" rel="noopener">help prevent birth defects</a> of the brain and spinal cord. <a href="https://www.insider.com/guides/health/diet-nutrition/folate-vs-folic-acid">Folate</a> also plays a crucial role in neural tube development.</td><td style="width: 22.7069%;">Dark leafy greens, beans, peanuts, sunflower seeds, <a href="https://www.insider.com/guides/health/diet-nutrition/whole-wheat-vs-whole-grain">whole grains</a>, eggs, and seafood</td><td style="width: 18.1211%;">600 micrograms</td></tr><tr><td style="width: 11.242%;">Iron</td><td style="width: 47.93%;">The amount of blood in your body <a href="https://medlineplus.gov/pregnancyandnutrition.html" target="_blank" rel="noopener">increases during pregnancy</a> to support your baby's growth and development, which is why you need plenty of iron.</td><td style="width: 22.7069%;">Beans, lentils, tofu, <a href="https://www.insider.com/guides/health/diet-nutrition/red-meat">red meat</a>, turkey, <a href="https://www.insider.com/guides/health/diet-nutrition/spinach-benefits">spinach</a>, pumpkin seeds, and fortified cereals</td><td style="width: 18.1211%;">27 milligrams (mg)</td></tr><tr><td style="width: 11.242%;">Vitamin C</td><td style="width: 47.93%;">Getting enough vitamin C can help <a href="https://pubmed.ncbi.nlm.nih.gov/26415762/" target="_blank" rel="noopener">reduce your risk of anemia</a> and preeclampsia during pregnancy. Also, this vitamin helps your body absorb iron better, which is why Harris advises combining <a href="https://www.insider.com/guides/health/diet-nutrition/foods-high-in-iron">iron-rich foods</a> with those high in <a href="https://www.insider.com/guides/health/diet-nutrition/vitamin-c-benefits">vitamin C</a>.</td><td style="width: 22.7069%;">Citrus fruit, tomatoes, strawberries, <a href="https://www.insider.com/guides/kitchen/how-to-cut-a-cantaloupe">cantaloupe</a>, <a href="https://www.insider.com/guides/health/diet-nutrition/kale-benefits">kale</a>, bell peppers, and broccoli</td><td style="width: 18.1211%;">85 mg</td></tr><tr><td style="width: 11.242%;">Calcium</td><td style="width: 47.93%;">The <a href="https://www.insider.com/guides/health/diet-nutrition/foods-high-in-calcium">calcium</a> you consume helps your baby's bones and teeth develop, Harris says. It can also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561751/" target="_blank" rel="noopener">reduce your risk of developing preeclampsia</a>. If you don't get enough calcium, your body will <a href="https://healthy.kaiserpermanente.org/health-wellness/maternity/healthy/nutrition/what-to-eat" target="_blank" rel="noopener">take it from your own bones</a>, raising your risk of osteoporosis. </td><td style="width: 22.7069%;">Dairy products, almonds, dark green vegetables, fortified oatmeal or cereal, and almonds</td><td style="width: 18.1211%;">1,000 mg</td></tr><tr><td style="width: 11.242%;">Omega-3 fatty acids</td><td style="width: 47.93%;">According to Harris, these fatty acids are essential <a href="https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20043844" target="_blank" rel="noopener">for your baby's brain and eye development</a>. Experts have linked low intake of<a href="https://www.insider.com/guides/health/diet-nutrition/omega-3-benefits"> omega-3 fatty acids</a> to <a href="https://www.mdpi.com/2072-6643/12/4/898" target="_blank" rel="noopener">premature birth</a> and low birth weight.</td><td style="width: 22.7069%;">Soybeans, <a href="https://www.insider.com/walnuts-weight-loss-2017-8">walnuts</a>, flax seeds, chia seeds, and <a href="https://www.insider.com/healthiest-fish-to-eat-expert-2019-7">oily fish</a></td><td style="width: 18.1211%;">200-300 mg DHA — around <a href="https://www.fda.gov/food/consumers/advice-about-eating-fish" target="_blank" rel="noopener">8 ounces</a> or 2 servings of seafood per week</td></tr></tbody></table><h2>Snacks to avoid or limit during pregnancy</h2>You're at a <a href="https://www.cdc.gov/listeria/risk-groups/pregnant-women.html" target="_blank" rel="noopener">higher risk of contracting food poisoning</a> during pregnancy, Harris says, which makes it essential to take some extra precautions with what you eat.Many experts consider the following foods <a href="https://www.foodsafety.gov/people-at-risk/pregnant-women" target="_blank" rel="noopener">unsafe during pregnancy</a>:<h3>Fish high in mercury</h3>When mercury builds up in your bloodstream, it can <a href="https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-fish/art-20044185" target="_blank" rel="noopener">damage your baby's brain and nervous system</a>. Fish with the <a href="https://www.fda.gov/food/consumers/advice-about-eating-fish" target="_blank" rel="noopener">highest levels of mercury</a> include:<ul><li>Swordfish</li><li>King mackerel</li><li>Marlin</li><li>Tilefish</li><li>Shark</li><li>Orange roughy</li><li>Bigeye tuna</li></ul>Instead, Mel Spinella, registered dietitian, founder of <a href="http://www.wellbymelnutrition.com/" target="_blank" rel="noopener">Well By Mel Nutrition</a>, recommends opting for fish that are <a href="https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-fish/art-20044185" target="_blank" rel="noopener">low in mercury</a> but high in omega-3s. Examples include:<ul><li>Salmon</li><li>Freshwater trout</li><li>Herring</li><li>Sardines</li><li>Anchovies</li><li>Pacific mackerel</li></ul><h3>Premade meat or seafood salads and spreads</h3>During pregnancy, <a href="https://www.fda.gov/food/health-educators/listeria-food-safety-moms-be" target="_blank" rel="noopener">illness from bacteria called listeria</a> may lead to <a href="https://www.insider.com/guides/health/mental-health/what-causes-miscarriages">miscarriage</a>, <a href="https://www.insider.com/premature-birth-rates-are-dropping-during-the-pandemic-study-2020-10">premature labor</a>, low birth weight, and other health problems in your baby. The following premade products at your local deli or grocery store <a href="https://www.foodsafety.gov/people-at-risk/pregnant-women" target="_blank" rel="noopener">may contain listeria</a>:<ul><li>Chicken salad</li><li>Ham salad</li><li>Tuna salad</li><li>Refrigerated pâtés or meat spreads</li></ul><h3>Raw or undercooked seafood and meat</h3>Undercooked seafood and meat is <a href="https://www.acog.org/womens-health/experts-and-stories/ask-acog/can-i-eat-sushi-while-im-pregnant" target="_blank" rel="noopener">more likely to contain</a> illness-causing bacteria and parasites — which can <a href="https://www.poison.org/articles/are-raw-oysters-safe-to-eat-during-pregnancy" target="_blank" rel="noopener">result in miscarriage</a>, stillbirth, or developmental issues in your baby. Examples include:<ul><li>Sushi</li><li>Raw oysters and clams</li><li>Steaks and burgers cooked medium-rare or rare</li><li>Cold-cured meats, like salami and prosciutto</li><li>Smoked fish, like lox</li><li>Deli meats</li></ul>Always cook seafood, poultry, and meat to the USDA-recommended <a href="https://www.foodsafety.gov/food-safety-charts/safe-minimum-cooking-temperature" target="_blank" rel="noopener">minimum safe internal temperature</a>. Important: Deli meats and hot dogs may come pre-cooked, but they <a href="https://www.foodsafety.gov/people-at-risk/pregnant-women" target="_blank" rel="noopener">could contain listeria</a>. It's essential to <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy#:~:text=To%20maintain%20a%20healthy%20pregnancy,be%20kept%20to%20a%20minimum." target="_blank" rel="noopener">reheat them</a> until steaming hot before eating.Raw or undercooked eggsAlways cook your eggs until <a href="https://www.foodsafety.gov/people-at-risk/pregnant-women" target="_blank" rel="noopener">both the yolks and whites are firm</a>. Avoid any products with raw eggs, including:<ul><li>Eggs Benedict</li><li>Homemade ice cream or egg nog</li><li><a href="https://www.insider.com/guides/kitchen/how-to-make-edible-cookie-dough">Unbaked dough</a> or batter</li><li>Hollandaise sauce</li></ul><h3>Raw or undercooked sprouts</h3>There may be E.coli or <a href="https://www.insider.com/cdc-reports-over-200-infections-in-salmonella-outbreak-2020-7">salmonella</a> bacteria in raw or undercooked:<ul><li>Alfalfa sprouts</li><li>Mung bean sprouts</li><li>Clover sprouts</li><li>Radish sprouts</li></ul>For this reason, you should always cook sprouts thoroughly before eating them.<h3>Unpasteurized foods</h3>Pasteurization involves heating foods to a certain temperature to kill off potentially harmful bacteria. Many soft cheeses are <a href="https://www.insider.com/is-raw-unpasteurized-milk-healthy-safe-to-drink-2019-12">unpasteurized</a> and therefore, <a href="https://www.fda.gov/food/people-risk-foodborne-illness/dairy-and-eggs-food-safety-moms-be" target="_blank" rel="noopener">unsafe to eat during pregnancy</a>. Examples include:<ul><li>Brie</li><li>Feta</li><li>Queso fresco and queso blanco</li><li>Roquefort</li><li>Camembert</li></ul>Keep in mind that some juices and ciders can be unpasteurized, as well. Always check to make sure the products you consume are pasteurized.Additional foods you may want to consider limiting include:<ul><li>Caffeine: According to The American College of Obstetricians and Gynecologists, it's safe to consume <a href="https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2010/08/moderate-caffeine-consumption-during-pregnancy" target="_blank" rel="noopener">under 200 mg of caffeine</a> per day during pregnancy. That said, even <a href="https://www.insider.com/guides/health/reproductive-health/can-you-drink-coffee-while-pregnant">modest amounts of caffeine during pregnancy</a> are <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2797983" target="_blank" rel="noopener">linked to lower birth weight</a>. That's why your care team may recommend opting for decaf or caffeine-free alternatives like herbal tea whenever possible.</li><li>Processed foods: Eating a few packaged cookies or potato chips on occasion isn't considered dangerous during pregnancy. However, registered dietitian <a href="https://diningwithnature.com/" target="_blank" rel="noopener">Aderet Dana Hoch</a> advises <a href="https://health.gov/myhealthfinder/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips" target="_blank" rel="noopener">limiting your consumption of processed foods</a>, as these foods tend to be high in sugar and salt yet lacking in the nutrients you and your baby need. Eating ultra-processed foods during pregnancy may also <a href="https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-022-01298-w" target="_blank" rel="noopener">increase your risk of cardiovascular disease and diabetes</a>.</li></ul><h2>Insider's takeaway</h2>As your hunger increases and you ramp up your food intake, experts advise focusing on foods high in protein, fiber, and healthy fats to benefit your health and your baby's development.Also, aim to choose foods high in essential nutrients during pregnancy, such as folate, calcium, iron, and omega-3 fatty acids.At the same time, you may want to avoid raw or undercooked seafood, eggs, and meat, and unpasteurized products. Whenever possible, substitute processed foods for whole foods, which are much higher in the nutrients that you and your growing baby need.

Eating for two? Dietitians share 16 nourishing snacks and tips on foods to avoid during pregnancy

<ul class="summary-list"><li>Unsaturated <keyword id="35909" type="COMPANY" weightage="60" keywordseo="fats">fats</keyword> are <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword>ier than saturated fats because they help lower cholesterol and improve heart health, whereas saturated fats can increase cholesterol. </li><li>Both saturated and unsaturated fats can be a part of a healthy diet, though it's important to consume them in moderation. </li><li>For a healthier diet, you should try swapping out saturated fats like butter and red meat for unsaturated alternatives like olive oil and salmon. </li><li>This article was <a href="https://www.insider.com/insider-medical-review-board" target="_blank" rel="noopener">medically reviewed</a> by <a href="https://www.samanthacassetty.com/" target="_blank" rel="noopener">Samantha Cassetty</a>, MS, RD, <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword> and wellness expert with a private practice based in New York City.</li></ul>Fat is an essential part of a healthy diet. It helps our bodies <a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats" target="_blank" rel="noopener">absorb vitamins and minerals</a>, maintains metabolism, and stores energy. But not all dietary fats are created equal. Here is what you need to know about the differences between saturated and unsaturated fats, their effects on your health, and how much of each you should be eating. <h2>What is saturated fat? </h2>Saturated fats are fat molecules with only <a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats" target="_blank" rel="noopener">a single bond between carbon molecules.</a> They are found in animal products and tropical oils like coconut and palm oils, says <a href="https://www.bewellbyak.com/meet-alana-kessler-reigstered-dietitian-los-angeles-nyc" target="_blank" rel="noopener">Alana Kessler</a>, a registered dietitian and nutrition consultant based in New York City. Saturated fats are typically solid at room temperature and include:<ul><li>Fatty pieces of red meat like lamb or beef</li><li>Full-fat dairy products, such as whole milk, butter, cream, and cheese</li><li>Coconut oil</li></ul> Eating too many saturated fats can raise low-density lipoprotein (LDL) levels — the "bad" kind of cholesterol that increases your risk of <a href="https://www.insider.com/what-is-heart-disease" target="_blank" rel="noopener">heart disease</a>. <h2>What is unsaturated fat? </h2>Unsaturated fats are fats with one or more unsaturated carbon bonds, Kessler says. Unlike saturated fats, which are solid at room temperature, unsaturated fats are liquid at room temperature and harden when chilled. There are two types of unsaturated fat. They are:<ul><li><a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats" target="_blank" rel="noopener">Monounsaturated fats</a>: These help lower LDL cholesterol levels, which reduces the risk of heart disease. Monounsaturated fats also provide our body with <a href="https://www.insider.com/what-is-vitamin-e-good-for" target="_blank" rel="noopener">vitamin E</a>, an essential vitamin. </li><li><a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/polyunsaturated-fats" target="_blank" rel="noopener">Polyunsaturated fats</a>: These also lower LDL cholesterol levels and provide you with vitamin E. Polyunsaturated fats provide essential fats your body can't produce itself like omega-3s, which are tied to health benefits, such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/" target="_blank" rel="noopener">reducing inflammation in the body</a>. </li></ul>Unsaturated fats are mostly found in foods <a href="https://www.choosemyplate.gov/node/5664" target="_blank" rel="noopener">from plants and seafood</a>, including:<ul><li>Olives and olive oil</li><li>Vegetable oils, like canola and sunflower</li><li>Fatty fish like salmon and mackerel</li><li>Nuts and seeds like almonds and flax seeds </li><li>Avocados </li></ul><h2>Is saturated or unsaturated fat healthier? </h2>In moderation, both fats can have benefits, and in excess, both fats can be counterproductive to your overall health, Kessler says. In general, unsaturated fats are healthier and can help lower inflammation and <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550#:~:text=Studies%20show%20that%20eating%20foods,risk%20of%20type%202%20diabetes." target="_blank" rel="noopener">positively impact cholesterol</a>. On the other hand, saturated fats <a href="https://www.who.int/nutrition/publications/nutrientrequirements/sfa_systematic_review/en/" target="_blank" rel="noopener">raise levels of blood lipids</a>. These fatty substances found in the blood, such as cholesterol and triglycerides, may be associated with poor cardiovascular health. But the science is less clear on whether or not there is a direct correlation between high blood lipid levels and heart disease. For example, a <a href="https://www.acpjournals.org/doi/10.7326/M13-1788" target="_blank" rel="noopener">2014 review</a> involving more than 650,000 participants found no association between saturated fat intake and heart disease. But other studies do show a link. A <a href="https://www.cochrane.org/CD011737/VASC_effect-cutting-down-saturated-fat-we-eat-our-risk-heart-disease#:~:text=We%20found%2015%20studies%20with,on%20the%20risk%20of%20dying." target="_blank" rel="noopener">2020 analysis</a> with more than 56,000 participants concluded that cutting down on saturated fat resulted in a 17% reduction in the risk of cardiovascular disease. While research on saturated fats is still emerging, there is strong evidence that unsaturated fats have a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5001225/" target="_blank" rel="noopener">positive effect on heart health</a>.A very large 2009 <a href="https://pubmed.ncbi.nlm.nih.gov/11317662/">study</a> found that participants who replaced 5% of their dietary intake of saturated fats with polyunsaturated fats were significantly less likely to experience <a href="https://www.insider.com/what-causes-coronary-heart-disease" target="_blank" rel="noopener">coronary heart diseas</a>e than those who did not over a four to ten year follow up period. The study also found that swapping 5% of saturated fats with monounsaturated fats or carbohydrates did not reduce coronary heart disease risk. Another smaller <a href="https://pubmed.ncbi.nlm.nih.gov/14749224/" target="_blank" rel="noopener">study</a> on overweight and obese people found monounsaturated fats decreased their risk of cardiovascular disease by lowering LDL cholesterol levels. Unsaturated fat appears to offer more health benefits than saturated fat, but it's important to remember that dietary fat is one part of your overall diet and lifestyle. Maintaining healthy habits like exercising regularly, not smoking, and consuming a variety of wholesome foods, including vegetables, fruit, and whole grains can all <a href="http://www.bumc.bu.edu/busm/2020/03/13/healthy-lifestyle-reduces-risk-of-disease-death/#:~:text=The%20more%20time%20a%20person,disease%20or%20to%20die%20during" target="_blank" rel="noopener">reduce your risk of heart disease</a>. <h2>Recommendations for fat intake</h2>Fat is an essential part of our diet."Fat is one of the three key macronutrients that we need for our health," says Eshani Ewing, a registered dietitian with <a href="https://www.orlandohealth.com/">Orlando Health</a>, a not-for-profit healthcare organization. Overall, the <a href="https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf" target="_blank" rel="noopener">American Academy of Nutrition and Dietetics</a> recommends unsaturated fats make up 20% to 35% of your total daily calories, and saturated fats make up less than 10%. The <a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats" target="_blank" rel="noopener">American Heart Association</a> recommends limiting saturated fat even more to less than 6% of your daily calories. It can be especially helpful to replace saturated fats with unsaturated fats in your diet. Some easy ways to swap out saturated fats for their unsaturated counterparts include: <ul><li>Cooking with olive oil instead of butter </li><li>Using vinaigrette dressings instead of ranch </li><li>Eating nuts or seeds as snacks instead of cheese or pastries</li><li>Consuming salmon instead of red meats like steak </li></ul>While both saturated and unsaturated fats can be part of a nutritious diet, trans fat — a third type of fat — should be avoided. Trans fats offer no nutritional value and can <a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat" target="_blank" rel="noopener">increase your risk </a>of heart disease and <a href="https://www.insider.com/what-is-a-stroke" target="_blank" rel="noopener">stroke</a>. Trans fats can be found in fried and processed foods <a href="https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114" target="_blank" rel="noopener">like</a>: <ul><li>Frozen pizza</li><li>French fries</li><li>Donuts</li></ul>It's important to note that, as of 2018, most food processors have stopped using trans fats due to <a href="https://www.fda.gov/food/food-additives-petitions/trans-fat" target="_blank" rel="noopener">FDA regulations</a>.<h2>The bottom line</h2>Fat is an important part of a healthy diet, but not all fats are equally beneficial. For a nutritious diet, avoid trans fat as much as possible, eat saturated fat in moderation, and try to boost your consumption of foods high in unsaturated fat, like avocados and salmon. <h2>Related articles from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><a href="https://www.insider.com/is-greek-yogurt-good-for-you" target="_blank" rel="noopener">Greek yogurt is packed with more than just protein — here are all the essential vitamins and minerals that make Greek yogurt healthier than regular yogurt</a></li><li><a href="https://www.insider.com/green-tea-benefits" target="_blank" rel="noopener">5 benefits of green tea and how it can help your memory, skin, and bones</a></li><li><a href="https://www.insider.com/cinnamon-benefits" target="_blank" rel="noopener">4 science-backed health benefits of cinnamon and how to add more to your diet</a></li><li><a href="https://www.insider.com/magnesium-deficiency" target="_blank" rel="noopener">How to recognize the symptoms of magnesium deficiency and effectively treat it</a></li><li><a href="https://www.insider.com/is-msg-bad-for-you" target="_blank" rel="noopener">Dietitians say there is no scientific evidence that MSG is bad for you and is actually found in everything from tomatoes to instant noodles</a></li></ul>

Saturated vs. unsaturated fat: Why nutritionists say unsaturated is healthier and how to get more in your diet

<ul class="summary-list"><li>Over the counter laxatives and stool softeners can relieve <keyword id="498360" type="PERSON" weightage="60" keywordseo="Constipation">constipation</keyword>. </li><li>Foods high in <keyword id="165753" type="PERSON" weightage="60" keywordseo="Fiber">fiber</keyword> and water like fruit, leafy greens, and prunes can help relieve constipation. </li><li>Drinking lots of water and having a cup of coffee can also help relieve constipation. </li></ul>Constipation, or having a bowel movement <a href="https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253" target="_blank" rel="noopener">less than thrice a week</a>, is <a href="https://health.clevelandclinic.org/how-to-know-when-constipation-is-an-emergency/" target="_blank" rel="noopener">normal</a> every once in a while, but it can be highly uncomfortable and painful if it persists beyond that. Symptoms <a href="https://my.clevelandclinic.org/health/diseases/4059-constipation" target="_blank" rel="noopener">include</a> dry, hard stools that are difficult to pass, feel uncomfortably full, and the constant feeling that you haven't fully emptied your bowels even after going to the bathroom.To naturally <a href="https://my.clevelandclinic.org/health/diseases/4059-constipation" target="_blank" rel="noopener">relieve</a> constipation, it's important to exercise regularly, drink plenty of water, and eat more foods that are rich in fiber, a type of carbohydrate that <a href="https://my.clevelandclinic.org/health/articles/15416-carbohydrates" target="_blank" rel="noopener">stimulates</a> digestion. "Increasing fiber intake can help with constipation as fiber helps <a href="https://medlineplus.gov/ency/article/002470.htm" target="_blank" rel="noopener">move</a> food through the digestive system," says <a href="https://www.ucsfhealth.org/providers/ayana-davis" target="_blank" rel="noopener">Ayana Davis, MS</a>, a registered dietitian nutritionist at the <a href="https://cancer.ucsf.edu/" target="_blank" rel="noopener">UCSF Cancer Center</a> and the owner of <a href="https://www.ayanadavisnutrition.com/" target="_blank" rel="noopener">Ayana Davis Nutrition</a>. You can try easily available over-the-counter laxatives for immediate constipation relief, such as stool softeners and fiber supplements. You can also encourage a bowel movement by <a href="https://www.insider.com/how-to-get-rid-of-constipation" target="_blank" rel="noopener">elevating your feet on a stool. </a>Here are the foods you should consume and avoid and the laxatives you can take when you're constipated.<h2>5 OTC laxatives for constipation relief</h2>Several types of over-the-counter laxatives can <a href="https://www.mayoclinic.org/diseases-conditions/constipation/in-depth/laxatives/art-20045906" target="_blank" rel="noopener">relieve constipation</a>, such as:<ul><li>Stool softeners, like Colace or Surfak, add moisture to the stool to keep them from being too dry and hard. However, you might develop <a href="https://www.insider.com/why-are-electrolytes-important" target="_blank" rel="noopener">electrolyte imbalance </a>if you use stool softeners too often.</li><li>Fiber supplements, such as Benefiber, Citrucel, or Metamucil, increase the amount of <a href="https://www.insider.com/fiber-benefits" target="_blank" rel="noopener">fiber</a> in your body, which draws water to make stool softer and bulkier. If you don't drink enough water with <a href="https://www.insider.com/soluble-vs-insoluble-fiber" target="_blank" rel="noopener">fiber </a>supplements, you may end up even more constipated.</li><li>Osmotics, like Miralax, pulls water into the colon for easier bowel movement. Some side effects include bloating, nausea, and increased thirst.</li><li>Stimulants or contract laxatives, such as Dulcolax or Senokot, act on the intestinal wall and increase muscle contractions to help you pass stool more easily. You may experience belching, cramping, and diarrhea as stimulants are <a href="https://www.mayoclinic.org/drugs-supplements/laxative-oral-route/description/drg-20070683" target="_blank" rel="noopener">more likely</a> to cause <a href="https://www.health.harvard.edu/diseases-and-conditions/dont-bomb-the-bowel-with-laxatives" target="_blank" rel="noopener">uncomfortable</a> side effects.</li><li>Rectal laxatives, like Pedia-Lax or Dulcolax, are often used as enemas or suppositories to <a href="https://www.mayoclinic.org/drugs-supplements/laxative-rectal-route/description/drg-20070715" target="_blank" rel="noopener">cause</a> contractions in the intestinal wall or keep moisture in the stool.</li></ul>Many individuals tend to overuse laxatives, which can cause your body to become dependent on them.It's best to avoid using them habitually because severe cases of dependence may <a href="https://www.mayoclinic.org/drugs-supplements/laxative-rectal-route/precautions/drg-20070715" target="_blank" rel="noopener">cause</a> damage to the tissues, nerves, and muscles of your intestines and bowels.If you do decide to use laxatives, start with a quarter or half dose to see how it affects your body. <h2>8 foods that naturally relieve constipation</h2>Related Article Module: Coffee does make you poop, but it's not because of caffeineDiet can be one of the main sources of constipation. Most people <a href="https://www.ncbi.nlm.nih.gov/books/NBK559033/" target="_blank" rel="noopener">consume</a> only 15 grams of fiber per day, which is about half of the recommended daily fiber intake. It's important to eat about <a href="https://medlineplus.gov/ency/article/002470.htm" target="_blank" rel="noopener">25 to 38 grams</a> of fiber daily to avoid and relieve constipation.There are plenty of foods with high fiber content, such as:<ol><li>Fruits: <a href="https://www.businessinsider.com/health-benefits-of-avocados-2015-5" target="_blank" rel="noopener">Avocados</a>, blackberries, pears, raspberries, papaya, and guavas are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315720/" target="_blank" rel="noopener">rich</a> in fiber, which helps prevent constipation. Make sure to eat about <a href="https://www.ers.usda.gov/amber-waves/2019/june/americans-still-can-meet-fruit-and-vegetable-dietary-guidelines-for-210-260-per-day" target="_blank" rel="noopener">two cups</a> of fruit daily, according to the US Department of Agriculture (USDA).</li><li>Legumes: Peas, beans, lentils, and nuts are <a href="https://medlineplus.gov/ency/imagepages/19531.htm" target="_blank" rel="noopener">great sources</a> of fiber. A half-cup of legumes has about <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608274/" target="_blank" rel="noopener">seven to nine grams</a> of fiber, or roughly a third of your daily value.</li><li>Prunes or prune juice: Prunes have a <a href="https://pubmed.ncbi.nlm.nih.gov/11401245" target="_blank" rel="noopener">high sorbitol content</a>, a type of sugar that has a <a href="https://www.bmj.com/content/2/5097/677" target="_blank" rel="noopener">laxative effect</a>, says Davis. Eating about 50 grams of prunes, which is approximately 12 pieces, can provide about <a href="https://badgut.org/information-centre/a-z-digestive-topics/prunes-vs-psyllium/" target="_blank" rel="noopener">six grams</a> of fiber.</li><li>Leafy greens: Aside from being <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-foods-to-improve-your-digestion" target="_blank" rel="noopener">rich</a> in fiber, leafy greens like spinach, kale, and lettuce also aid in the growth of healthy gut bacteria. The USDA recommends consuming about <a href="https://www.ers.usda.gov/amber-waves/2019/june/americans-still-can-meet-fruit-and-vegetable-dietary-guidelines-for-210-260-per-day" target="_blank" rel="noopener">two and a half cups</a> of vegetables daily.</li><li>Seafood: Eat at least <a href="https://www.fda.gov/food/consumers/advice-about-eating-fish" target="_blank" rel="noopener">eight ounces of seafood</a> because it is a good <a href="https://www.uofmhealth.org/health-library/ta3912" target="_blank" rel="noopener">source</a> of magnesium, a mineral that's <a href="https://nutritionj.biomedcentral.com/articles/10.1186/s12937-019-0512-9" target="_blank" rel="noopener">associated</a> with a decreased risk of constipation.</li><li>Flax or chia seeds: Seeds are <a href="https://www.heart.org/en/news/2019/07/19/know-the-flax-and-the-chia-a-little-seed-may-be-what-your-diet-needs" target="_blank" rel="noopener">high</a> in fiber, and according to Davis, they also speed up intestinal movement, which increases the frequency of bowel movements.</li><li>Water: Water <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6282244/" target="_blank" rel="noopener">aids</a> in digesting food and helps <a href="https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition" target="_blank" rel="noopener">prevent</a> constipation, so drink at least <a href="https://medlineplus.gov/ency/article/002471.htm" target="_blank" rel="noopener">2.7 to 3.7 liters</a> of water daily. "Remember, if you are increasing fiber in your diet, you need to increase your fluid intake as well," says Davis.</li><li>Coffee: Both caffeinated and decaffeinated coffee can cause a laxative effect, possibly due to an <a href="https://pubmed.ncbi.nlm.nih.gov/3745848/" target="_blank" rel="noopener">increase</a> in gastrin levels, the hormones that make your colon contract. It is safe to consume up to <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678" target="_blank" rel="noopener">400 milligrams</a> of caffeine a day, or about four cups of coffee.</li></ol>"It is best to gradually increase fiber intake by five grams per day," says Davis, because adding fiber too quickly can <a href="https://medlineplus.gov/ency/article/002470.htm" target="_blank" rel="noopener">lead</a> to abdominal cramps, bloating, or intestinal gas and can sometimes make constipation worse. <h2>6 foods that make constipation worse </h2>According to <a href="https://www.dukehealth.org/find-doctors-physicians/elisabetta-politi-cdces-mph-rd" target="_blank" rel="noopener">Elisabetta Politi, MPH, RD, LDN</a>, a dietitian clinician at the Duke University Diet &amp; Fitness Center, foods with low fiber content can make constipation worse, which include:<ol><li>Refined grains: Foods made with <a href="https://www.insider.com/refined-carbs-white-bread-pasta-linked-risks-death-heart-health-2021-2" target="_blank" rel="noopener">refined grains</a>, like white bread and white pasta, have a low fiber level, which <a href="https://www.nature.com/articles/s41430-020-0636-1" target="_blank" rel="noopener">causes</a> constipation. It's better to eat food made with <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826" target="_blank" rel="noopener">whole grains</a> instead, such as brown rice or oatmeal.</li><li>Fried food: When foods are fried, they <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6342269/" target="_blank" rel="noopener">lose water and absorb fat</a>. This doesn't help with constipation because foods high in fat <a href="https://www.pihhealth.org/wellness/blog/ways-to-boost-your-digestive-health/" target="_blank" rel="noopener">slow</a> down digestion and causes harder stools, says Davis. </li><li>Unripe bananas: Unripe bananas contain starch, a type of carbohydrate that is <a href="https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/" target="_blank" rel="noopener">difficult</a> for the body to digest, which makes constipation <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4291444/" target="_blank" rel="noopener">worse</a>.</li><li>Cheese: Although cheese is a <a href="https://health.clevelandclinic.org/pizza-mac-n-cheese-do-these-kids-faves-cause-constipation/" target="_blank" rel="noopener">good source</a> of protein and calcium, it can <a href="https://my.clevelandclinic.org/health/diseases/4059-constipation" target="_blank" rel="noopener">cause</a> constipation. </li><li>Heavily processed foods: Cold cuts, hotdogs, and sausages often contain <a href="https://www.lhsfna.org/index.cfm/lifelines/may-2019/the-many-health-risks-of-processed-foods/" target="_blank" rel="noopener">high amounts</a> of fat, as well as sugar and sodium. Not only are they unhealthy for the body, but they can also slow down digestion.</li><li>Alcohol: Because alcohol <a href="https://www.cdc.gov/niosh/mining/UserFiles/works/pdfs/2017-126.pdf" target="_blank" rel="noopener">dehydrates</a> the body, it makes constipation even worse. They also cause harder stools, says Davis.</li></ol>Diets that are low in fiber don't just <a href="https://academic.oup.com/ajcn/article/81/2/341/4607411" target="_blank" rel="noopener">cause or aggravate</a> constipation, but can also result in appendicitis and hemorrhoids as well. It's important to meet the daily recommended fiber intake to avoid the <a href="https://www.insider.com/dangers-of-a-low-fiber-diet-constipation-to-colon-cancer-2019-6" target="_blank" rel="noopener">health risks</a> that are associated with a low-fiber diet.<h2>When to see a doctor for constipation</h2>You should contact your doctor if you go beyond three days without a bowel movement and this is unusual for you, says Davis. While <a href="https://health.clevelandclinic.org/why-you-get-diarrhea-constipation-or-both-during-your-period/" target="_blank" rel="noopener">hormonal changes</a> and the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5734236/" target="_blank" rel="noopener">lack of physical activity</a> may result in the occasional bout of constipation, chronic constipation or extremely infrequent bowel movements can have <a href="https://www.mayoclinic.org/medical-professionals/digestive-diseases/news/diagnosis-and-management-of-patients-with-chronic-constipation/mqc-20485152" target="_blank" rel="noopener">several causes</a>, which include:<ul><li>Colonic diseases, such as irritable bowel syndrome and ulcerative colitis</li><li>Abdominal mass, or an abnormal lump in the abdomen, caused by a cyst, immune reaction, or cancer</li><li><a href="https://pubmed.ncbi.nlm.nih.gov/17891686/" target="_blank" rel="noopener">Defecatory disorders</a>, like insufficient relaxation of anal sphincter or impairment of rectal sensation </li><li><a href="https://www.cedars-sinai.org/health-library/diseases-and-conditions/n/neurogenic-bowel.html" target="_blank" rel="noopener">Neurological conditions</a>, like multiple sclerosis or a spinal cord injury</li></ul>If you experience <a href="https://www.cedars-sinai.org/blog/constipation.html" target="_blank" rel="noopener">symptoms</a> like severe abdominal pain, unintended weight loss, blood in the stool, or <a href="https://health.clevelandclinic.org/how-to-know-when-constipation-is-an-emergency/" target="_blank" rel="noopener">vomiting</a>, you need to get in touch with your primary care provider.<h2>Insider's takeaway</h2>Fiber adds bulk to your stool and aids in digestion, so eating more fiber-rich foods such as fruits, legumes, leafy greens, and coffee may help with constipation. It's best to gradually increase your fiber intake to avoid gas or bloating.To relieve and avoid constipation, make sure that you exercise regularly, have a fiber-rich diet, and drink plenty of water every day. Avoid eating unripe bananas, refined carbs, or fried food, which makes your constipation worse.If lifestyle approaches don't help, you can turn to <a href="https://www.mayoclinic.org/diseases-conditions/constipation/in-depth/laxatives/art-20045906" target="_blank" rel="noopener">over-the-counter laxatives</a>, such as Benefiber or Dulcolax, says Politi. Get in touch with your primary care provider if you've been constipated for more than <a href="https://my.clevelandclinic.org/health/diseases/4059-constipation" target="_blank" rel="noopener">three weeks</a> and your bowel movements are accompanied by severe pain and blood.<a data-type="5e32fe6fab49fd1b7b22ebc8">What you should know before starting the low FODMAP diet that can help treat GI issues like bloating and diarrhea</a><a data-type="5e1cee0249878c587352faa7">What the different types of carbs are and how they can affect your health</a><a data-type="5f11e7af4dca683c7328e28c">5 of the best home remedies for acid reflux</a><a data-type="5f08c99919182440756fb89b">5 reasons why you may be bloated</a>

13 ways to relieve constipation quickly and how to prevent it

<ul class="summary-list"><li>Many people are having trouble finding popular grocery items like eggs, milk, and <keyword id="6360038" type="UNKNOWN" weightage="60" keywordseo="baking">baking</keyword> yeast.</li><li>When you can find some, it may be wise to stock up, and some simple kitchen hacks from proper storage can make your purchases longer.</li><li>And smart storage can make staples like fruits and vegetables last longer, too, reducing the number of grocery trips you'll need to make. Here's what to experts recommend. </li><li><a href="https://www.insider.com/?hprecirc-bullet">Visit Insider's homepage for more stories</a>.</li></ul>Whether you're trying to reduce trips to the grocery store or stockpile some hard-to-find treasures like eggs, yeast, or milk, proper storage is key to making your <keyword id="6181" type="COMPANY" weightage="60" keywordseo="Food">food</keyword> last. Here's what experts recommend for getting the most out of your groceries with your freezer and other kitchen tools. <h2>Eggs are selling out, but you can keep them longer in a freezer or the back of your fridge</h2>There have been <a href="https://www.washingtonpost.com/business/2020/03/26/shortages-eggs-stress-baking/">shortages of eggs</a> as people panic-stockpile them (<a href="https://www.businessinsider.com/explainer-how-the-coronavirus-crisis-is-affecting-food-supply-2020-4">and other items</a>) and producers struggle to keep up with demand. If you're really keen on stocking up, eggs can be kept for up to a year in the freezer — to do so, crack the eggs in a bowl and either scramble them or separate the white and the yolk. Then pour into an ice cube tray, Ziploc bag or similar container. Thaw them gradually before use, ideally by setting them in the refrigerator overnight, or by putting the container in a bowl of warm water until thawed.However, you don't necessarily need to freeze eggs to keep them for a while. The refrigerator does a surprisingly good job of keeping eggs for a long period of time — up to 5 weeks, particularly if you store them in the back where there's less warm air from opening the door. As time passes, the texture of your eggs will decline even in the fridge, so you may not have perfectly runny yolks with your over-easy breakfast, they'll still be safe to eat. If the egg is cracked, looks slimy, powdery, or discolored, or smells bad, throw it out. In a pinch, p<a href="https://www.insider.com/what-to-do-if-cant-find-eggs-at-grocery-store-2020-4">lenty of other substitutes can take the place of eggs</a> in common recipes, too, including yogurt, banana, applesauce, and even flax seed. <h2>Herbs, fruit, and vegetables have just as many nutrients frozen as fresh</h2>Freezing can extend the shelf-life of a huge variety of foods. You can stock up on frozen items right from the store, but if supplies are running low, it's just as good to pop your own perishables in the freezer. "If you think about all the things you'd find in the frozen food aisle, you can buy all those things fresh and freeze them yourself," registered dietitian Kajsa Ernestam, who works with the <a href="https://lifesum.com/">digital health app Lifesum</a>, told Insider.Berries, mango, peaches, cherries freeze well, as do bananas. They can all make for a convenient smoothie or, slightly thawed, a sweet treat. For veggies: corn, peas, and green beans, spinach, peppers, and onions are all good options. Avocados can also be frozen in chunks when they're ready to eat. The key, Ernestam said, is to freeze things before they start to get overly ripe. The same is true of <a href="https://www.insider.com/freeze-your-herbs-to-preserve-them-2016-6">fresh herbs</a>: you can pre-chop a mix of herbs that you'd use in a recipe, or leave them mostly intact and unmixed. Fill each ice cube tray segment with about 2/3 fresh herbs and cover the rest with olive oil and freeze overnight. After it's completely frozen, remove the cubes and store in a Ziploc bag in the freezer. You can do a similar trick with citrus fruits, minus the olive oil. Pour the juice of lemons, limes, or even oranges or grapefruits into an ice cube tray and freeze for an easy way to add a burst of flavor to tap water, smoothies, sauces, or anything else. For all of these items, the frozen variety has just as much nutritional value as fresh. In some cases, <a href="https://www.insider.com/which-is-better-fresh-vs-frozen-vegetables-2018-6">if you buy frozen at the store, it may be even better, since those items are frozen at peak freshness</a> before they're transported. "When it comes to nutritional value, freezer has a bad reputation, but it usually doesn't harm things," Ernestam said. <h2>Milk, cream, and some cheeses can go in the freezer, too </h2>Many people don't think to freeze items like milk, cream, or yogurt, according to Ernestam — that's because the consistency of these items can change dramatically when frozen. However, they'll keep longer, and can be used in sauces, soups and other recipes where the texture won't matter. "I see a lot of people throwing away dairy products but can have a life of up to 3 months if you freeze them before they expire," Ernestam said.Milk and cream can be frozen in an ice cube tray or small container, and either thawed or added directly to smoothies, sauces, and soups.Cheese can be successfully frozen if it's well-wrapped to prevent freezer burn, and you can thaw it in the fridge overnight and use it normally, according to <a href="https://www.cooksillustrated.com/how_tos/6699-yes-you-can-freeze-cheese">Cooks Illustrated</a>. Just make sure it's tightly sealed with as little air as possible in the container, and it will keep that way for up to two months. <h2>Yeast can be hard to find — keep it fresher by sealing it in a cool, dark place</h2>With all the stress baking happening in <keyword id="58679" type="COMPANY" weightage="60" keywordseo="Quarantine">quarantine</keyword>, yeast has become a hot commodity. If you manage to get some, you can ensure it stays active (since yeast is a living organism) with the right storage. Keep it in a cool, dry place — that can include the fridge or freezer, where it can keep for 6 months, according to the website for <a href="https://redstaryeast.com/yeast-baking-lessons/yeast-shelf-life-storage/dry-yeast/">Red Star Yeast</a>, a popular brand. Just be sure to warm it to room temperature before use. If you're using a resealable container, make sure you push out as much air as possible before sealing it back up to keep your yeast fresher (this is true of most frozen goods, too). That old packet of yeast in the back of your fridge or cupboard could also still be good, especially if it's been unopened. To check, <a href="https://redstaryeast.com/yeast-baking-lessons/yeast-shelf-life-storage/yeast-freshness-test/">mix it with a teaspoon of sugar and a half cup of warm water in a measuring cup to see if it foams</a>, advises Red Star. If it rises to the 1 cup mark of your container, it's good to go. If not, you'll have to find another yeast, since that one is no longer active.Fortunately, there's always yeast to be had even if the store runs out — check out our <a href="https://www.insider.com/how-to-substitute-baking-ingredients-eggs-milk-butter-yeast-2020-4#yeast-5">previous guide to making your own yeast at home for your baking needs</a>. Read more:<a href="https://www.insider.com/how-to-substitute-baking-ingredients-eggs-milk-butter-yeast-2020-4">If you can't find eggs, yeast, butter, or milk, here's what experts recommend you use instead</a><a href="https://www.insider.com/food-assistance-wic-groceries-delivery-pickup-shopping-coronavirus-2020-4">A mom who relies on federal benefits can't get her groceries online, even though she had a fever and a cough: 'I'm confused, concerned, scared to death'</a><a href="https://www.insider.com/how-to-safety-decontaminate-your-home-according-to-an-expert-2020-4">How to thoroughly and safely decontaminate your home without exposing yourself to too much disinfectant</a>Read the original article on <a href="https://www.insider.com/how-to-store-hard-to-find-groceries-like-eggs-yeast-2020-4">Insider</a>

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