In the United States, heart disease is the leading cause of death. People of most racial and ethnic groups in the country are more likely to die from heart disease than other health conditions. You may know these statistics, but do not have a clear direction on what you can do to improve overall heart health. If you feel like that describes you, you are not alone. The good news is that you do not need to become a triathlete or make drastic dietary changes to do so. A few simple tweaks can have long-lasting effects. 

One of the easiest things you can do for your diet is eliminate, or strictly limit, your consumption of foods that are hard on your heart. Cardiologists and nutritionists encourage you to eliminate the following foods from your diet as soon as possible if you want to experience better heart health and function.

White Bread

When nutritionists talk about white bread, they are usually referring to Wonder Bread or similar products that you find in the grocery story. White bread has a high glycemic index and lacks the nutrients and fiber that you can commonly find in whole grain breads. Consumption of white bread can lead to insulin resistance, rapid blood sugar spikes, and weight gain, all of which increase the risk of heart disease. 

Refined carbohydrates increase the amount of circulating glucose and triglyceride levels in the blood. White bread does not contain healthy fiber, so you are left with pure sugar. When buying bread, though, do not just assume that wheat or whole grain options are automatically healthier options. Make sure to look at the ingredient list and read it thoroughly! When you look at the ingredients, you only want to see a short list, and you should recognize what they are. 

Bacon

Bacon occupies a special place in the hearts of many, but experts agree that you should save bacon for special occasions (or eliminate it entirely) if you want to care for your heart. The processing of bacon can lead to adverse health effects on the heart, according to nutritionists. Bacon goes through a curing process with sodium nitrite, giving it a high sodium content that contributes to higher blood pressure. Additionally, the compounds that form when you cook bacon, such as polycyclic aromatic hydrocarbons and heterocyclic amines (HCAs), lead to inflammation. These compounds can also damage blood vessels, which increases the risk of heart disease. 

Bacon is not the biggest offender, as many processed deli meats and red meats can also put strain on the heart. People who include a lot of red meat, especially processed meats, in their diets have a higher risk of cardiovascular disease, obesity, and mortality. The ingredients used to make those foods include sodium and nitrites. Bacon is rich in salt, cholesterol, saturated fat, heme iron, and HCAs, so avoid it if you can, and that goes for turkey bacon as well.

French Fries

Who doesn’t love a crispy French fry? Well, it is difficult to just eat one, so you probably end up eating five at a time. Unfortunately, enjoying handfuls of French fries is not conducive to heart health. The nutritional content of food changes when you fry it. Food loses water and absorbs fat, especially in the case of fries. Additionally, French fries are heavily seasoned with salt, and high sodium intake can increase the risk of high blood pressure. 

Researchers note that the regular consumption of fried food has been linked to an increase in obesity and coronary heart disease. That is primarily due to the high amounts of sodium, trans fats, and saturated fats. 

What Should You Eat Instead?

Now that you know which foods to avoid, you need to know which foods help enhance heart function. Nutritionists recommend that you increase your consumption of legumes, including lentils, chickpeas, and beans. The reason for that is because legumes contain a lot of fiber and help promote feelings of fullness. You can also make them in bulk!

If you can include flax seeds, chia seeds, and almonds in your diet, you should start doing that. All of those foods contain lignans, which exhibit anti-inflammatory and antioxidant activity that support heart health by reducing oxidative stress. These compounds also work with other nutrients, including vitamin E, magnesium, and alpha-linolenic acid, to help improve cholesterol levels, blood pressure, and vascular health. You can also consume quinoa because it has been known to lower LDL cholesterol levels and reduce the risk of heart disease.

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If you follow a balanced diet, then you most likely include both animal and plant-based foods. You make sure to include fruits, vegetables, complex carbohydrates, protein, and fiber. In fact, you probably make it a point to hit your daily protein goals, which should not be a challenge. Some people on plant-based diets, however, have a harder time meeting their daily protein needs. That may be because they do not understand which plant-based foods have the most protein. 

The body requires an adequate supply of protein to build muscle and produce hormones and neurotransmitters. If you happen to follow a plant-based diet and are looking for foods to help increase your protein intake, the foods in this article should help you achieve that goal. 

Kidney Beans

Not only are kidney beans rich in protein, but they also contain a lot of folate, which is an integral nutrient during pregnancy. Folate has several roles in the body and is necessary for healthy fetal development. One cup of kidney beans satisfies 54% of the recommended daily intake (RDI) of folate. One cup of cooked kidney beans also provides 15.3 grams of protein. Kidney beans also contain leucine, phenylalanine, lysine, and valine, all of which are essential amino acids. 

Black Beans

Don’t worry, this list of plant-based foods rich in protein will contain other foods besides beans. We could not leave black beans off the list, as they offer 15.2 grams of protein per cooked cup. They are also rich in magnesium, a mineral that can help regulate stress. Similar to kidney beans, black beans contain lysine, valine, leucine, and phenylalanine, but they also contain isoleucine. 

Peanuts

Peanuts are technically legumes, but most people consider them to be nuts. Both peanuts and peanut butter are rich in protein and pair well with both sweet and savory flavors. Peanuts contain leucine, phenylalanine, and valine, and offer 7.43 grams of protein per ounce. They are also great sources of magnesium, folate, and vitamin E, which exhibits powerful antioxidant activity. 

Asparagus

This is a spring vegetable, but you can typically find it in grocery stores year round. It is particularly high in protective flavonoid compounds and offers lots of vitamins A, C, and K. Similar to kidney beans, asparagus contains folate, but offers less protein at 4.32 grams per cooked cup. 

Green Peas

Didn’t your mom always tell you to eat your peas and broccoli? Well, she was onto something! Green peas are highly underrated, but they deserve lots of love because one cup satisfies over 20% of the RDI of vitamins A, C, and K. Green peas are also rich in folate, thiamine, leucine, lysine, and phenylalanine. They offer 8.58 grams of protein per cooked cup and make great additions to rice pilaf, pasta, or soups and stews. 

Lentils

Dietitians encourage more people to eat lentils because these little guys are rich in protein, magnesium, potassium, iron, and folate. One cup of lentils provides a whopping 17.9 grams of protein, which is 30% more protein than what you find in two eggs. Lentils are also rich in leucine, isoleucine, valine, phenylalanine, and other amino acids. They are versatile ingredients that go great in grain bowls, salads, soups, and stews. 

Edamame

A single cup of edamame contains more protein than two cups of milk! The same cup of edamame covers over 100% of your RDI of folate and 52% of your RDI of vitamin K, which is necessary for optimal bone health and blood clotting. One cup of cooked edamame also provides 18.4 grams of protein, and it also offers lots of amino acids, including lysine, phenylalanine, and leucine. 

Fava Beans

Yet another bean that made it to the list! Fava beans are great sources of magnesium, copper, potassium, and zinc, in addition to protein. One cup of cooked fava beans offers 12.9 grams of protein and provides lots of lysine, leucine, phenylalanine, and valine. Fava beans go great in salads, soups, or you can even mash or blend them into a dip.

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Hypothyroidism occurs when the thyroid gland does not make enough thyroid hormone. Also known as underactive thyroid, hypothyroidism can be a tricky condition to manage. You may not notice symptoms in the early stages, it can lead to other health problems over time, including high cholesterol and heart problems. 

In order to diagnose hypothyroidism, doctors will draw blood. Once you know that you have the condition, you can take steps to manage it appropriately. In addition to taking medication or using natural remedies, you should also avoid certain foods. The reason for this is because some nutrients can either influence or inhibit the efficacy of the thyroid gland. Some factors of the condition may be out of your control, but the foods you choose to eat are well within your control. 

Below, we detail foods that you should avoid if you have hypothyroidism. Some of the items on this list may surprise you because they are healthy. You may be able to enjoy these foods, but only in moderation.

Gluten From Bread And Pasta

One research review found that hypothyroidism and celiac disease are often present together. Although no research has found that a gluten-free diet treats thyroid disorders, you may want to consult your doctor to determine if eliminating gluten will help your condition. If you opt to eat gluten, choose whole grain breads or pastas. These are higher in fiber and other nutrients that support bowel regularity, which can prove tricky if you have hypothyroidism. If you take hypothyroidism medications, make sure to take them several hours before or after eating high-fiber foods to avoid interference with the absorption of synthetic thyroid hormone.

Sugary Foods

If you have untreated or under-treated hypothyroidism, your metabolism can slow down. That is why weight gain is common in people with this condition. Dietitians recommend avoiding foods that contain lots of sugar because they also contain a lot of calories with minimal to no nutrients. Ideally, reduce your overall sugar intake or try to eliminate sugar completely from your diet, save for some natural sugars found in fruit. 

Foods Containing Soy

Soy contains certain compounds, specifically isoflavones, that may negatively affect thyroid function. Some researchers believe that eating too much soy can increase a person’s risk of hypothyroidism. One study, however, could not find a link between soy consumption and soy’s effects on thyroid hormones. For this reason, there are no specific dietary guidelines about, but some research suggests that eating soy may interfere with the body’s ability to absorb thyroid medication. If you want to consume soy, health experts advise waiting four hours after eating soy to take the regular dose of thyroid medication. 

Excess Fiber From Beans, Legumes, And Vegetables

Fiber is a key nutrient in a healthy diet, as it aids digestive function and can improve bowel regularity. The recommended daily intake (RDI) of fiber is 25-38 grams for most adults. You can find fiber in varying amounts in whole grains, vegetables, fruits, beans, and legumes. The amount of fiber in some of these foods go above a level that affects digestive function and that can interfere with the absorption of thyroid hormone replacement drugs. If you want to consume more fiber-rich foods, consider asking your doctor about increasing the dosage of thyroid medication. 

Alcohol

Alcohol is not kind to thyroid hormone levels, and it can also impact the body’s ability to produce thyroid hormones, according to one study. Researchers note that alcohol has a toxic effect on the thyroid gland and suppresses the body’s ability to use thyroid hormone. People with hypothyroidism should cut out alcohol completely or drink in moderation. 

Processed Foods 

Word to the wise: if you have hypothyroidism, avoid packaged processed foods, including frozen meals. Processed foods contain a lot of preservatives, excess sodium, and added sugars. Doctors suggest that people with hypothyroidism should avoid sodium because an underactive thyroid increases a person’s risk of high blood pressure. Eating lots of salt can further increase that risk. Always read the nutritional label on food packaging, making sure to keep an eye out for lots of sodium, cholesterol, saturated fats, and trans fats. 

Coffee

If you enjoy a little caffeine hit to start your morning, be careful if you have hypothyroidism. Studies show that people who took thyroid medication with their morning coffee had uncontrollable thyroid levels. For that reason, doctors tell people to take thyroid medication with water. Wait at least 30 minutes after taking medication to have a cup of coffee.

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A new study suggests that the key to a longer life may be in the types of fats you eat. Specifically, dietary fat from plants, not animals, proves to be much healthier for the body. For the study, researchers observed more than 400,000 adults over the course of two decades. The study began when the participants were 61 years old on average. During the study period, about 185,000 people died, and 59,000 of those deaths were attributed to heart disease. 

Researchers observed that participants who consumed the highest intake of plant fats were 9% less likely to die during the study period compared to those who ate the least of those foods. Participants who ate the most plant fats were also 16% less likely to die from heart disease during the study. People who consumed the highest amount of animal fats were 16% more likely to die of all causes. They were 14% more likely to die of cardiovascular causes than people who ate the smallest amount of animal fats. 

Benefits Of Plant Fats

The study was not a controlled experiment designed to prove how specific fats could be harmful or beneficial. There are, however, several good reasons to consume plant fats, one of which being that you are less likely to die from premature death. A person who consumes a higher percentage of plant fats tends to consume more plant-based foods than animal foods. That aligns with the fact that whole grains, vegetables, fruits, and legumes can benefit heart health. 

Additionally, plant-based fats are unsaturated fats. Consuming a higher ratio of unsaturated to saturated fats has been associated with improved lipid metabolism and better cholesterol levels. When researchers examined plant fats and animal fats, they found that plant fats helped increase longevity. Plant fats come from whole grains and certain vegetable oils, such as olive or avocado oils. 

Benefits Of Vegetable Oils And Grains

During the study, people who got most of their fats from grains were 8% less likely to die of all causes. They were also 14% less likely to die of cardiovascular-related problems, especially compared to people who consumed the smallest amount of plant fats. Similarly, people who got most of their fats from vegetable oils were 12% less likely to die of all causes, and 15% less likely to die of cardiovascular problems. 

Olive oil, peanut oil, and avocado oil, in addition to others, are common in plant-based diets. The important takeaway is not to just use those oils with animal fats; rather, it is to consume less animal-based fats overall. Certain animal fats stood out in the study, particularly because they had a stronger link to premature death. Participants who consumed the highest amount of dairy fat, for example, were 9% more likely to die of all causes. They were also 7% more likely to die of cardiovascular causes than participants who consumed the least amount of these fats. 

Some sources of animal fats, such as red meat, have been linked to a higher risk of premature death. People who want to reduce the risk of heart attack or stroke should limit their intake of red meat and avoid egg yolks, according to dietitians. Egg whites are acceptable, as they do not contain the cholesterol that exists in yolks. 

How To Increase Your Intake Of Plant Fats

Looking to reduce your intake of animal fats and increase your intake of plant fats? It is best to start off slow, for example, adopting a meatless Monday habit. You will only eat plant-based foods on Mondays, and you can build on that as you get more familiar with plant-based foods. Red meat and processed meats are linked to a wide variety of chronic health conditions that can reduce your overall lifespan. 

What does that mean for your diet? Well, keep in mind that you can still be unhealthy and eat plant-based foods. Increase your consumption of fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy plant oils. Use olive oil instead of corn oil. Replace ground beef with lentils. Put chickpeas in your salad in place of grilled chicken. Switching up your eating habits may just add years to your life!

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According to rheumatologists, foods that are “anti-inflammatory” contain chemical compounds that help the body fight or avoid inflammation. Some inflammation is beneficial, as it is part of the body’s natural immune response to foreign invaders. Chronic inflammation, however, can contribute to or increase the risk of health issues, including type 2 diabetes, heart disease, cancer, and arthritis.

Eating foods that are rich in anti-inflammatory compounds may help reduce overall inflammation. That, in turn, may reduce your risk of cognitive decline, slow disease progression, and help prevent chronic health conditions. Polyphenols, omega-3 fatty acids, prebiotics, probiotics, vitamin E, and flavonoids are the primary chemical compounds in anti-inflammatory foods. Foods containing these compounds are typically high in fiber, healthy fats, minerals, vitamins, and other nutrients. 

Nuts

Naturally rich in protein, healthy fats, and antioxidants, nuts may help reduce inflammation. According to a 2023 study, almonds and walnuts can lower levels of C-reactive protein, which is released in response to inflammation, and other inflammatory markers in the blood. The same study revealed that Brazil nuts may fight oxidative stress, which occurs when there’s an imbalance of free radicals and antioxidants in the body. That imbalance can trigger an inflammatory response. 

Citrus Fruits

Vitamin C is a powerful antioxidant present in citrus fruits, such as lemons, oranges, grapefruit, tangerines, and limes. A review of 21 studies included 307 healthy people and 327 people at risk for chronic disease, and the duration of the studies ranged from two to 31 weeks. The researchers concluded that those who drank 100% fresh-squeezed orange juice daily significantly lowered markers of inflammation. Citrus fruits also provide fiber, potassium, some B vitamins, flavonoids, and carotenoids, all of which may help reduce inflammation. 

Olive Oil

Olive oil is a staple in the popular Mediterranean diet, which has been studied extensively for its ability to reduce inflammation. Researchers note that olive oil is 70 to 80% oleic acid, which is a fatty acid that helps balance pro- and anti-inflammatory cytokines. Additionally, olive oil contains oleocanthal, an antioxidant that has exhibited similar anti-inflammatory properties to non steroidal anti-inflammatory drugs (NSAIDs) in past research. 

Whole Grains

Whole grains include brown rice, oats, whole-wheat flour, buckwheat, bulgar wheat, wild rice, and millet. Do your best to avoid refined grains, such as white rice, all-purpose flour, and white bread, as they can cause inflammation. Whole grains are fiber superstars, so they help to balance gut microbiome and keep inflammation in check. A meta-analysis of nine randomized trials found that people who ate more whole grains had fewer inflammatory markers in their blood. Whole grains also have a positive impact on blood sugar, and since excess sugar has been linked to chronic inflammation, that’s good news for your inflammatory levels.

Beans And Legumes

Both beans and legumes are excellent sources of plant protein and anti-inflammatory compounds. Beans are rich in protein and fiber, so they help encourage a more balanced microbiome. Having a higher presence of healthy bacteria in the guy may help suppress the inflammatory process. Black beans and kidney beans also offer anthocyanins, antioxidants that are also present in black, red, and blue-colored berries. You can incorporate dried or canned beans and legumes into various recipes. Just make sure that you opt for the “no salt added” options if you use canned beans and legumes. 

Leafy Green Vegetables

Yet another reason to enjoy leafy greens! A study published in 2019 found that people who ate a diet abundant in leafy greens had lower levels of inflammatory markers in their blood. Kale, Swiss chard, spinach, and arugula, for example, contain different vitamins, minerals, and carotenoids that act as antioxidants. Carotenoids work to block inflammatory pathways within cells, a process that halts the production of cytokines.

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It’s safe to say that the caesar salad is the most popular of all the salads. You have the classic wedge salad and Waldorf salad, but the caesar is usually unmatched. Some people make it a point to try the caesar at every restaurant they visit. They are aficionados of sorts, comparing the tartness of one dressing to the level of anchovy or parmesan flavor of another.

We know two things for certain about this vegan kale caesar salad: the dressing does not contain anchovies, nor does it contain parmesan. You won’t find an egg yolk in this dressing either! It does contain cashews, which act as a thickening agent, and capers, which work to provide that briny flavor that anchovies provide. The dressing also contains lemon, Dijon mustard, garlic, and olive oil. Just make sure that you blend the dressing sufficiently to avoid unnecessary cashew chunks in the dressing. It will probably take a minute or two of blending to yield a luxuriously creamy consistency.

The great thing about this salad is that you get to enjoy varying textures between the leafy greens. Both kale and romaine lettuce are crunchy, but romaine tends to be a little softer than kale. In order to avoid any unpleasant bitterness, make sure to remove the thick stems from the kale leaves. And finally, there is one other component to this caesar salad that sets this salad apart from the rest: the chickpeas. Season the chickpeas with sea salt, pepper, and garlic powder and sauté them in a pan until crispy. They act like more nutritious croutons!

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Most people have seen the dark side, that is, the inevitable, lethargic, and sick feeling of a hangover that results from too much drinking. The older you get, the fewer drinks it takes to cause a hangover. You don’t simply bounce back like you did when you were in your 20s. They can hinder your daily activities and lead to symptoms that include stomach pain, nausea, light sensitivity, irritability, headache, thirst, anxiety, and even vertigo. 

Hangover symptoms peak when the body’s blood alcohol concentration (BAC) returns to zero. These symptoms can last for a couple hours, a full day, or even longer. There is no cure for a hangover, but certain foods and beverages can help ease symptoms and help you feel better. This article aims to highlight the best foods and beverages to consume to ease your hangover. We won’t cover this in the following list, but water is a necessity to bring you back to life. Alcohol dehydrates the body, so rehydrating with water and electrolytes can help revive you and reduce the severity of hangover symptoms. 

Coconut Water

Yes, we just mentioned drinking water, but drinking electrolyte-rich beverages is equally important to your recovery. Coconut water contains potassium, sodium, magnesium, and phosphorus, all of which are electrolyte. Although there are no studies that indicate the direct effects of coconut water on hangovers, some research suggests that coconut water can help restore fluids lost due to illness or exercise. Drinking coconut water may help replenish electrolytes and increase hydration during a hangover. Replacing electrolytes will not get rid of the hangover, though. 

Bananas

One cup of sliced bananas contains 537 milligrams (mg) of potassium. As previously mentioned, potassium is a valuable electrolyte, and it can also help keep blood pressure levels in check. Eating a banana may help reduce hangover symptoms by replenishing electrolyte levels, although this is not scientifically backed. 

Asparagus

The flavonoids in asparagus may enhance the activity of enzymes in the body that work to break down alcohol. Research suggests that certain compounds in asparagus also work to protect the liver from the toxic effects of alcohol and other harmful substances. 

Legumes

Lentils, beans, and other legumes are rich in zinc, a mineral that can effectively metabolize alcohol. According to research, zinc helps the body metabolize alcohol more quickly, and consuming zinc-rich foods help make hangover symptoms less severe. Click here to learn about more plant-based sources of zinc. 

Mango

In studies on mice, mango was able to effectively reduce blood alcohol levels and increase alcohol metabolism. Does this translate to humans? Unfortunately, there isn’t research on how mango’s ability to do this in humans. Researchers believe that mango’s metabolites, such as fructose, may help stimulate alcohol metabolism in the body. 

Sweet Potatoes

Sweet potatoes contain a lot of vitamin A, which is known for its antioxidant and anti-inflammatory properties. According to nutritional data, one five-inch sweet potato contains 922 micrograms (mcg) RAE (retinol activity equivalents) of vitamin A. Because hangover symptoms are largely related to inflammation, consuming foods with anti-inflammatory properties may help. Consume sweet potatoes, turmeric, ginger, and other anti-inflammatory foods to right the ship!

Ginger

Ginger is great for both soothing an upset stomach and sore throat. Since alcohol can cause an upset stomach, adding it to your food may help reduce the severity of hangover symptoms, such as nausea or stomach pain. Ginger goes great in smoothies, in stir-fries, or even sliced and added to sparkling water. Studies show that the antioxidant properties in ginger help protect against lung, liver, and kidney changes caused by alcohol consumption.

Korean Pear Juice

It should be noted that this is on the list only because the effects were backed by a small study. Study authors noted that Korean pear juice significantly reduced the severity of hangover symptoms and helped lower blood alcohol levels. The juice improved symptoms such as memory impairment, light and sound sensitivity, and the difficulty concentrating.

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If you experience migraines, you know when one is about to occur. You feel the pain creep across your forehead or up the back of your neck. People have different triggers for migraines, and determining what your trigger is can be a big obstacle to overcome. Once you identify your trigger, you can do your best to avoid it and reduce the frequency of migraines. 

Not a lot of people suspect their diet to trigger migraines, but certain foods can easily cause your head pain. According to research, a variety of foods and beverages contribute to nausea, throbbing, pounding, and some visual symptoms of migraines. If you want to experiment with your diet to be free of migraines, consider eliminating the following foods, which have been known to set off pain. 

Alcohol

This is a beverage that’ll give you a headache whether you get migraines or not. An evening cocktail is relaxing while you casually sip it, but it can contribute to migraine tension. The Association of Migraine Disorders lists alcohol as one of the most common dietary triggers. There are certain compounds in alcohol, such as histamine and congeners, which may be to blame. Alcohol is also a diuretic, which can cause dehydration (another migraine trigger). Regardless of what the research says, it may be a good idea to avoid beer, wine, and spirits if alcohol is your trigger. 

Foods With Phenylalanine

What is this compound? Well, it is an essential amino acid that exists in myriad protein sources. You can find it in meat, fish, eggs, dairy products, nuts, seeds, and legumes. High doses of this amino acid have been linked to headaches, including migraines. Because phenylalanine exists in many healthy protein sources, avoiding it completely may prove difficult, not to mention a questionable decision for your overall health. Avoiding all foods that contain phenylalanine creates a highly restrictive eating pattern. If you suspect this to be your migraine trigger, just consider cutting down on these foods, or make sure that you don’t overeat them. 

Caffeine

Caffeine is a mixed bag for migraines. It is a common trigger food for migraines, but some people drink a cup of coffee or soda and know relief is on the way. Unfortunately, there is not a sufficient amount of research on this matter, so scientists cannot give a definitive recommendation on caffeine consumption or avoidance for migraine relief. That said, if you experience migraines and know that drinking caffeine negatively affects you, avoid it to the best of your ability. If you exceed 200 milligrams of caffeine daily and you suddenly stop drinking caffeine, you may experience a migraine as a withdrawal symptom. 

Food Intolerances

Occasionally, headaches can stem from certain food intolerances. According to research, migraines are very common in the setting of gluten, soy, and other food intolerances. If you have a food intolerance, be it to gluten, soy, or something else, you will usually experience symptoms within 12 to 24 hours after eating. 

Foods With Tyramine

If you have never heard of this compound, don’t be hard on yourself because you won’t see it on ingredient lists. It exists in both plant and animal foods and is a byproduct of the breakdown of tyrosine, an amino acid. Some people experience headaches from foods that contain tyramine, such as red wine, figs, aged cheese, and smoked fish. Whether or not you get a headache depends on how much of these foods you eat or drink, according to health experts. Preliminary research shows that people who are prescribed monoamine oxidase inhibitors (MAOIs) may experience migraines after eating tyramine-containing foods because of the chemical interaction that occurs.

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Sometimes, the only thing that will hit the spot is a big plate of chili cheese fries. Unfortunately, that same plate will also cause serious digestive problems, such as bloating, gas, and possible constipation or diarrhea. We didn’t mean to gross you out from the start, but that is just the reality of scarfing down a big plate of chili cheese nachos. Fortunately, you don’t have to worry about that with this healthier vegan rendition.

This recipe comes together with a handful of pantry ingredients, many of which are rich in fiber, healthy fats, and protein. To accelerate the prep and cook time of this recipe, we opted to use a can of cooked lentils, instead of dried lentils. If you want to soak and then boil the lentils, you can go that route, but expect to add a couple extra hours to the total recipe time. With the canned lentils (try your best to get unsalted or low-sodium), you can drain and rinse them prior to adding them to the pot with the seasonings. Cook for five minutes and your chili portion of the recipe is ready.

For the best chili cheese fries, you need crispy fries. You can bake the fries in the oven, or you can cook them in an air fryer. Depending on the size of your air fryer, you may need to cook the fries in batches. Once they are nice and crispy on the outside, the fries are ready. While the fries are baking, you can make the cheese sauce, which is from another recipe, but it was so good that we used it again! Let us know how you like this vegan creation!

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A nutritional survey found that about 95% Americans do not meet their recommended daily intake (RDI) of fiber. The RDI of fiber ranges from 21-38 grams, depending on your age and gender. Most people have a lot of room for improvement on this nutrient, which plays an essential role in regulating bowel movements, nurturing the gut, and filling you up. In this article, we detail easy ways to add more fiber to your diet. 

Try Chickpea Pasta

It’s hard not to love pasta, especially because you can usually throw a recipe together in 30 minutes or less. The unfortunate reality is that most people use jarred sauce (full of sodium) and boxed pasta enriched with poor quality ingredients. Instead of feeling tired and bloated, consider switching to chickpea pasta to increase your fiber intake. Two ounces of chickpea pasta (about one cup of noodles) offers eight grams of fiber, which is a major increase from two grams of fiber from regular pasta. Chickpea pasta also has twice the protein content as regular pasta and it’s gluten-free!

Add Lentils To Grain Bowls

You can easily customize grain bowls, but a lot of people like to use rice as the base. Rice, even brown rice, is not the best source of fiber. One cup of brown rice offers 1.6 grams of fiber, while a mere half-cup of lentils offers eight grams of fiber. If you enjoy rice, consider a lentil-rice mixture to enhance the fiber content of your grain bowl. Plus, a half-cup of lentils offers nine grams of protein, and a good portion of the fiber in lentils comes from prebiotics, which feed the probiotics in your gut. 

Blend Kiwis Into Your Smoothies

Kiwis have an incredible vitamin C content and they are bursting with antioxidants. They also contain fiber, with two kiwis offering four to five grams, depending on the size. Half of that fiber content, however, is concentrated in the skin. Most people do not enjoy snacking on fuzzy kiwi skin, though. In order to reap all the fiber benefits of kiwis, toss a couple whole kiwis into your smoothie. You won’t even taste the skin!

Eat Chia Pudding With Berries

Most dietitians agree that breakfast is the best meal of the day to load up on fiber-rich foods. In doing so, you will be full and energized until lunch, avoiding unnecessary snacking. Both chia seeds and berries contain a lot of fiber, despite their small size. A half-cup of raspberries and one tablespoon of chia seeds provide four grams of fiber, each. We have many chia pudding recipes available in our recipe section (click here) if you need some inspiration. 

Snack On Nuts And Figs

Each fig, depending on the size, generally provides one gram of fiber, and one serving of figs is roughly between three to five fruits. Pair those figs with a quarter-cup of almonds for four more grams of fiber and six grams of protein. That makes almonds and figs an ideal snack to give you a natural pick-me-up and fill you up between meals. 

Add Pears To Your Salads

Pears are sneaky fiber superstars, with one medium pear offering five to six grams of fiber. Can you enjoy pears as healthy snacks from time to time? Sure, but adding them to salads can give you a better fiber bang for your buck. Pair your pears with kale (one gram of fiber per cup) and other fiber-rich ingredients for a filling, lunchtime salad!

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