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Showing posts from November, 2026

How Much Fiber Do You Need a Day? Benefits and Best Foods

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Key takeaways Most adults should aim for at least 25–30 g of fiber (fibre) a day. Most people get far less, often under 20 g. A major review of 185 studies and 58 trials found people who ate the most fiber had a 15–30% lower risk of dying early and of heart disease, stroke, type 2 diabetes and bowel cancer. Fiber feeds your gut bacteria, keeps you regular, helps control blood sugar and cholesterol, and keeps you full for longer. Beans, lentils, whole grains, fruit, vegetables, nuts and seeds are the best sources. Whole foods beat supplements. Increase fiber gradually and drink plenty of water to avoid bloating. Fiber doesn't get the attention that protein does, but it may be the most underrated nutrient in your diet. Social media has caught on, with "fibermaxxing" trending as people try to pack more plants onto their plates. The research behind it is strong. This guide explains how much fiber you actually need, what it does for your body, the best foods to ...
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How Much Fiber Do You Need a Day? Benefits and Best Foods

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Key takeaways Most adults should aim for at least 25–30 g of fiber (fibre) a day. Most people get far less, often under 20 g. A major review of 185 studies and 58 trials found people who ate the most fiber had a 15–30% lower risk of dying early and of heart disease, stroke, type 2 diabetes and bowel cancer. Fiber feeds your gut bacteria, keeps you regular, helps control blood sugar and cholesterol, and keeps you full for longer. Beans, lentils, whole grains, fruit, vegetables, nuts and seeds are the best sources. Whole foods beat supplements. Increase fiber gradually and drink plenty of water to avoid bloating. Fiber doesn't get the attention that protein does, but it may be the most underrated nutrient in your diet. Social media has caught on, with "fibermaxxing" trending as people try to pack more plants onto their plates. The research behind it is strong. This guide explains how much fiber you actually need, what it does for your body, the best foods to ...
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Magnesium for Sleep: What the Research Really Shows

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Key takeaways Magnesium may modestly help some people fall asleep, especially older adults and people who don't get much magnesium from food. It's not a sleeping pill. A 2025 trial found 250 mg of magnesium bisglycinate a night improved insomnia scores a little more than a placebo over four weeks. Reviews of all the trials rate the overall evidence as low certainty, so results vary from person to person. Food comes first: nuts, seeds, beans, whole grains and leafy greens are all good sources. Adults shouldn't take more than 350 mg a day from supplements unless a doctor advises it. People with kidney problems should check first. Magnesium has become one of the most talked-about sleep supplements. Scroll through any wellness feed and you'll see it sold as the answer to restless nights, often in a "sleepy girl mocktail" or a bedtime capsule. But how much of that is backed by research, and who is it actually likely to help? This guide looks at what ...
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