Longevity-focused foods: Dietitians recommend fruits, vegetables, legumes, and healthy fats to reduce disease risk and support a longer lifespan.

Smart snacking tips: Balanced snack plates with protein, fiber, and healthy fats can aid heart, brain, and blood sugar health.

Lifestyle and timing: Meal timing, sleep consistency, and stress management are linked to improved metabolism, weight control, and healthy aging.

UK adults’ insufficient plant consumption

Research has found that adults in the United Kingdom are not consuming enough plant-based foods. This shortfall includes inadequate intake of fruits, vegetables, and other plant-derived foods that are important for health.

Nutritionists recommend snack plates with protein, fiber, and healthy fats for cardiovascular, brain, and blood sugar health

Nutritionists from Verywell Health advise assembling snack plates that include a balance of protein, fiber, and healthy fats. This combination is intended to support the health of the heart, brain, and blood sugar regulation. The approach emphasizes nutrient synergy to promote overall wellness.

Earlier daily meals linked to lower BMI in Spanish research

Research conducted in Spain found that individuals who consumed their meals earlier in the day tended to have a lower body mass index (BMI). This association was particularly notable among premenopausal women, suggesting a potential link between meal timing and body weight regulation in this group.

Impact of inconsistent sleep on healthy aging

Inconsistent sleep patterns can negatively affect healthy aging by disrupting blood sugar regulation, increasing inflammation, and impairing cardiovascular health. Even modest amounts of sleep loss may reduce insulin sensitivity and contribute to the accumulation of visceral fat.

Adopting a few smart tips can make a big difference in staying cool during scorching summer heat. Excessive heat can lead to dehydration, fatigue, and even heatstroke, especially if you’re outdoors or in non-air-conditioned environments. Simple strategies like staying hydrated, dressing appropriately, avoiding direct sunlight, and modifying your diet or daily routine can help your body regulate its temperature more efficiently. In this article, we share a list of tips you can follow this summer to keep yourself cool through the scorching weather.

These tips will help you stay cool in this scorching weather

1. Stay hydrated all day

Drink plenty of water throughout the day, even if you’re not feeling thirsty. Water helps regulate body temperature, replaces fluids lost through sweat, and prevents heat exhaustion. Add electrolytes or a pinch of salt and lemon to your water if you’re sweating heavily.

2. Wear light and breathable clothing

Choose loose-fitting, light-coloured clothes made of natural fabrics like cotton or linen. These materials allow air circulation and help wick away sweat, keeping your body cool and comfortable.

3. Limit outdoor activities during peak hours

Avoid being outside between 11 a.m. and 4 p.m., when the sun is at its strongest. If you need to go out, stay in the shade, wear a wide-brimmed hat, and use sunscreen to protect your skin from heat and UV damage.

4. Cool down with showers or damp towels

A quick cold shower or sponging your body with a wet cloth can bring down your body temperature rapidly. Applying cold compresses to pulse points like wrists, neck, and ankles is especially effective.

5. Eat lighter, hydrating meals

Opt for water-rich foods such as cucumbers, watermelon, oranges, and leafy greens. Avoid heavy, spicy, or fried foods that increase body heat and make digestion harder during hot weather.

6. Keep your home naturally cool

Close curtains and blinds during the day to block sunlight and keep indoor temperatures lower. Use fans, cross-ventilation, or air coolers in the evening to circulate air and release trapped heat.

7. Use cooling sprays or mists

Carry a facial mist or body cooling spray for quick relief when you’re out and about. These can instantly freshen you up and reduce the sensation of overheating, especially on your face and neck.

8. Avoid caffeine and alcohol

Both caffeine and alcohol can dehydrate you and increase your body temperature. Instead, opt for cooling drinks like coconut water, buttermilk, or mint-infused lemon water to stay refreshed and balanced.

9. Soak your feet in cold water

Soaking your feet in a basin of cold water for 10–15 minutes can help reduce your overall body temperature. The feet have many nerve endings, and cooling them can make a surprising difference.

10. Sleep smart

At night, use light cotton sheets and avoid heavy blankets. You can also place a cold pack near your pillow or freeze your pillowcase for a few minutes before bed to fall asleep more comfortably in the heat.

These habits not only improve physical comfort but also protect you from heat-related health issues and maintain your overall well-being through the hottest months.

Understanding Your Gut Health: Why It Matters for Overall Wellness

Let’s be real – your gut is basically your body’s command centre, and it’s doing way more than just processing your morning coffee. Your gut microbiome, which is home to trillions of bacteria, plays a massive role in keeping you healthy. These tiny organisms aren’t just hanging out for fun; they’re actively supporting your immune system, with about 70% of your immunity actually living in your gut.

The gut-brain axis is another fascinating connection that shows how your digestive health directly affects your mood and mental clarity. Ever noticed how stress gives you stomach butterflies, or how certain foods make you feel sluggish? That’s your gut and brain having a proper chat. When your gut bacteria are happy and balanced, you’re more likely to feel energised, focused, and generally brilliant.

Signs Your Gut Needs Some TLC

Your body is pretty good at sending signals when something’s not quite right with your digestive system. Recognising these signs early can help you address gut health issues before they become bigger problems.

The most obvious signs include digestive troubles like bloating, gas, constipation, or diarrhea that happen regularly. But gut health issues can show up in surprising ways too. Unexplained weight changes, constant fatigue, or sleep disturbances might all be linked to an imbalanced gut microbiome. Your skin can also be a telltale sign – persistent breakouts, eczema, or inflammation often reflect what’s happening inside your digestive system.

Food intolerances that seem to pop up out of nowhere, frequent infections, mood swings, brain fog, and intense sugar cravings are all worth paying attention to. Even bad breath or unusual body odour can sometimes trace back to gut health. If you’re ticking multiple boxes here, it might be time to show your gut some love.

Essential Foods for a Healthy Gut Diet

Building a gut-friendly diet doesn’t mean completely overhauling your meals overnight. It’s about adding more of the good stuff that your gut bacteria absolutely love. Think of it as feeding your internal ecosystem with the nutrients it needs to thrive.

Fiber-Rich Foods That Your Gut Bacteria Crave

Aim for 30 different plant foods each week – sounds ambitious, but it’s easier than you think when you start counting herbs, spices, nuts, and seeds alongside your usual fruits and vegetables. Legumes like lentils, chickpeas, and black beans are absolute champions for gut health, packed with both soluble and insoluble fiber.

Whole grains, vegetables, and fruits provide the variety your gut microbiome needs to flourish. Soluble fiber helps feed beneficial bacteria, whilst insoluble fiber keeps things moving smoothly through your digestive system.

Probiotic Foods to Boost Your Good Bacteria

Fermented foods are like sending reinforcements to your gut army. Natural yoghurt, kefir, sauerkraut, kimchi, and kombucha all contain live beneficial bacteria that can help improve your gut microbiome. When choosing yoghurt or kefir, look for varieties with live cultures and minimal added sugar.

Start with small portions – about a tablespoon of sauerkraut or half a cup of yoghurt daily – and gradually increase as your system adjusts. Your gut bacteria need time to welcome their new neighbours.

Prebiotic Foods That Feed Your Microbiome

Prebiotics are basically food for your existing gut bacteria, helping them multiply and thrive. Garlic, onions, oats, bananas, and asparagus are brilliant sources of prebiotics that your gut bacteria will absolutely love.

Resistant starch from cooled potatoes, green bananas, and oats acts as a prebiotic too. The beauty of prebiotics is that they work hand-in-hand with probiotics to create a balanced, healthy gut environment.

Foods to Limit for Better Digestive Health

Whilst adding gut-friendly foods is crucial, it’s equally important to reduce things that can disrupt your gut microbiome. Ultra-processed foods loaded with artificial additives, preservatives, and emulsifiers can throw your gut bacteria out of balance and contribute to gut inflammation.

Excessive sugar and artificial sweeteners can feed harmful bacteria whilst starving the beneficial ones. This doesn’t mean you can never have a biscuit again, but being mindful of your overall sugar intake makes a real difference. Alcohol can also disrupt your gut bacteria balance, so moderation is key.

The best approach is gradual elimination rather than going cold turkey. Start by swapping one processed snack for a piece of fruit, or choosing water over sugary drinks a few times a week. Small changes add up to big improvements in gut health.

Lifestyle Habits That Transform Your Gut Health

Improving gut health isn’t just about what you eat – how you live plays a massive role too. These lifestyle tweaks can make a real difference to your digestive health and overall wellbeing.

Hydration and Your Digestive System

Water is absolutely essential for proper digestion and gut health. Aim for about 8-10 glasses daily, but listen to your body – you might need more if you’re active or live in a hot climate. Proper hydration helps fiber do its job effectively and keeps everything moving smoothly through your digestive system.

Try drinking a glass of water first thing in the morning to kickstart your digestion, and sip throughout the day rather than chugging large amounts at once.

Managing Stress for Better Gut Health

Chronic stress is like kryptonite for your gut bacteria. When you’re constantly stressed, your body produces hormones that can disrupt your gut microbiome and increase inflammation. The gut-brain connection means that managing stress directly benefits your digestive health.

Find stress-busting techniques that actually work for you – whether that’s meditation, yoga, deep breathing exercises, or simply taking a proper lunch break. Even five minutes of deep breathing can help reset your nervous system and support better digestion.

Sleep and Your Gut Microbiome

Your gut bacteria follow circadian rhythms just like you do, so getting 7-8 hours of quality sleep is crucial for maintaining a healthy gut microbiome. Poor sleep can disrupt these natural cycles and negatively impact your digestive health.

Create a sleep-friendly environment by keeping your bedroom cool and dark, avoiding screens before bed, and establishing a consistent bedtime routine. Your gut will thank you for the regularity.

Mindful Eating for Better Digestion

How you eat is just as important as what you eat. Chewing your food thoroughly helps break it down properly and signals to your digestive system that food is coming. Eating slowly gives your body time to produce the right digestive enzymes and can prevent bloating and discomfort.

Try to create a calm eating environment – put away your phone, sit down properly, and actually taste your food. Your digestive system works best when you’re relaxed.

Quick Action Steps to Improve Gut Health Naturally

Ready to start improving your gut health? Here’s a practical timeline that won’t overwhelm your system or your schedule. Remember, gradual changes are more sustainable and easier for your gut to adapt to.

Weeks 1-2: Start by adding fiber gradually – throw some berries into your breakfast or swap white rice for brown rice a couple of times. Increase your water intake by one extra glass daily. Your gut bacteria need time to adjust to increased fiber, so don’t go overboard initially.

Weeks 3-4: Introduce one fermented food daily – maybe a small pot of natural yoghurt or a forkful of sauerkraut with lunch. Begin reducing processed foods by making simple swaps like choosing whole grain bread or snacking on nuts instead of crisps.

Month 2: Focus on stress management and sleep optimisation. Establish a bedtime routine and try one stress-reduction technique that appeals to you. Start practicing mindful eating during at least one meal per day.

Month 3 and beyond: Maintain consistency with the habits you’ve built and monitor how you’re feeling. Keep a simple food and mood diary to track improvements in energy, digestion, and overall wellbeing.

When to Seek Professional Help

Whilst many gut health issues can improve with dietary and lifestyle changes, some symptoms warrant professional attention. Don’t ignore persistent severe abdominal pain, unexplained weight loss, blood in stools, or symptoms that significantly impact your daily life.

A gastroenterologist can help diagnose underlying conditions, whilst a registered dietitian can provide personalised nutrition advice for your specific needs. Sometimes diagnostic tests like stool analysis or food sensitivity testing can provide valuable insights into your gut health.

If you’ve been consistently following gut-healthy habits for several months without improvement, it’s worth seeking professional guidance to rule out underlying conditions and get targeted support.

Frequently Asked Questions

How can I improve my gut health quickly?

Start with small, consistent changes like adding one fermented food daily, increasing water intake, and eating more fiber gradually. Most people notice improvements in digestion and energy within 2-4 weeks of consistent healthy habits.

How can I detox my gut naturally?

Support your body’s natural detox processes by eating plenty of fiber-rich foods, staying well-hydrated, reducing processed foods, and getting adequate sleep. Avoid harsh “detox” products – your body is perfectly capable of detoxing itself when given the right support.

What are the best probiotics for gut health?

Look for multi-strain probiotics with at least 10 billion CFUs if you choose supplements. However, fermented foods like yoghurt, kefir, and sauerkraut often provide better bacterial diversity than pills. You can explore various probiotic options available on Smytten to find what works best for your system.

How long does it take to improve gut health?

Initial improvements in digestion and energy may be noticeable within 1-2 weeks, but significant changes to your gut microbiome typically take 3-6 months of consistent healthy habits. Be patient with the process – lasting change takes time.

Can stress really affect my digestion?

Absolutely. Chronic stress disrupts the gut-brain axis, leading to inflammation, altered gut bacteria balance, and digestive symptoms. Managing stress through relaxation techniques, exercise, or mindfulness can significantly improve digestive health.

Key Takeaways

Improving gut health doesn’t require a complete lifestyle overhaul – small, consistent changes can make a massive difference to your digestive health and overall wellbeing. Focus on adding fiber-rich foods, fermented foods, and prebiotics to your diet whilst staying well-hydrated and managing stress effectively.

Remember that your gut microbiome is unique to you, so what works brilliantly for your mate might need tweaking for your system. Be patient with the process and listen to your body’s signals. Most importantly, don’t try to change everything at once – gradual improvements are more sustainable and easier for your gut to adapt to.

Final Thoughts

Your gut health journey is deeply personal, and finding the right combination of foods, supplements, and lifestyle habits often requires some experimentation. This is where Smytten’s trial approach becomes invaluable for wellness enthusiasts. As India’s largest product discovery platform, Smytten lets you explore gut health supplements, probiotics, and wellness products from trusted brands without committing to full-size purchases. With trial packs available from over 1,500 brands and 100% cashback on trials, you can discover what genuinely works for your digestive system. Whether you’re curious about a new probiotic supplement or want to try a digestive tea, Smytten’s authentic brand-verified minis make it easy to experiment safely. After all, when it comes to gut health, why settle for guesswork when you can try it all?

Health and fitness are similar to wealth creation. Just like good investments take time to grow and are a product of small, sensible decisions repeated consistently for years, health, especially weight loss, requires equal amounts of patience and consistency.

Fitness and nutrition coach Raj Ganpath, Founder of Slow Burn Method, shared why quick fix diets fail and how patience, through practical steps, is more helpful for shedding extra kilos.

Why patience is key for weight loss

According to Raj, when people decide to lose weight or get fitter, they often feel the need to change everything immediately. Meals become stricter overnight. Workouts become longer and more intense. Daily routines suddenly become far more demanding than what their normal life can comfortably support. Initially, this feels encouraging because the body responds to the new structure and discipline.

But the first few weeks are not a representation of the next few months and years. “The real test begins when motivation wanes, and priorities change. Because at some point, for everyone, life takes over: work becomes stressful, sleep gets disrupted, travel becomes frequent, social commitments start coming up, and life starts behaving as it normally does. This is usually where highly aggressive plans start feeling difficult to continue, not because people are incapable or unmotivated, but simply because the approach itself demands perfect conditions to work well,” he said.

This is why sustainable fitness and health need to be approached more like long-term investing than short-term bets.

How small actions help in the long-term

Small actions repeated consistently may not feel rewarding in the beginning. But they accumulate and compound quietly over time. “Walking regularly, eating reasonably well, training in a way that the body can recover from, sleeping better, and doing these things consistently for years will almost always produce better long-term outcomes than repeatedly swinging between extremes,” he advised.

What makes this approach sustainable is that the behaviours themselves are practical enough to fit into everyday life. “Over time, these small and repeatable actions begin to improve not just physical health, but also energy levels, recovery, confidence, and the ability to navigate life with greater stability and balance.”

Perhaps this is the biggest mindset shift in health and fitness needed today. Because the point is not to build routines that only work under perfect conditions, but ones that are flexible enough to continue through the unpredictability of real life. “Because in the long run, lasting health is rarely shaped by short bursts of intensity. It is built through habits that people can comfortably sustain for years. Much like good investing, the value of the slow approach often becomes clear only when viewed across a much longer horizon,” he concluded.

If you have diabetes, keeping your blood sugar within a healthy range is a constant task.

And if you like to hit the gym or hike the trails, you may wonder: Does exercise lower blood sugar? Any form of exercise can lower your blood sugar, but when you work out can impact how your blood sugar changes — especially after meals.

Registered dietitian and diabetes educator Emma Rueth, RDN, LDN, CDCES, explains the connection between exercise and eating.

Can exercise lower blood sugar?

Yes, exercise can lower your blood sugar in the moment and, with consistency, in the long term. During exercise, your muscles use sugar (glucose) from your blood as fuel. Exercising also helps your cells use insulin more efficiently — during exercise and over the course of the next several hours.

This is why the American Diabetes Association (ADA) recommends exercise five days a week. Consistent exercise increases insulin sensitivity, which helps decrease your blood sugar and hemoglobin A1C. Keeping blood sugar stable and in target can dramatically reduce your risk of heart disease and other complications of diabetes.

Best time to exercise for blood sugar control

While the ADA doesn’t provide specific recommendations for the timing of exercise, exercising soon after eating may help keep your blood sugar in a healthy range.

If you have Type 1 or Type 2 diabetes, the goal is to keep blood sugar at or below 180 mg/dl two hours after a meal. Research shows that glucose levels hit their peak within 90 minutes of a meal most of the time.

Rueth suggests checking your blood sugar before, during and after exercise to better understand your trends.

“This can help you determine whether you’re at a safe blood sugar level to start exercise, and how exercise impacts your blood sugar for the rest of the day,” she says. “Using a continuous glucose monitor (CGM) can help you track this.”

Types of exercise that help

The ADA recommends 150 minutes of moderate exercise — ideally broken into 30-minute workouts five days a week — or 75 minutes of rigorous exercise weekly. The ADA also recommends avoiding more than two days in a row with no structured physical activity.

If you have diabetes, certain exercises may help lower your blood glucose. Examples include:

• Walking
• Tai chi
• Yoga
• Dancing
• Swimming

But can exercise raise blood sugar?

“Especially for people with Type 1 diabetes, blood sugar may spike during short periods of high-intensity exercise,” says Rueth. “This is normal and, even with the possibility of a small increase in blood sugar, high-intensity exercise is still associated with better glucose stability.”

How to tell if it’s safe to exercise

It’s a good idea to check your blood sugar levels before, during and after physical activity. A continuous glucose monitor (CGM) can help with this.

Before exercise

Before you begin your workout, it’s important to check your blood glucose. A typical, healthy exercise range is 140 mg/dL to 160 mg/dL. If your level is too high — 300 or more — postpone exercise until your blood sugar is back in a healthy range. If you use an insulin pump, consider changing the setting to “exercise mode.”

During exercise

There’s a chance that your blood glucose levels could dip too low during a workout. Your healthcare provider may recommend checking your levels during exercise, especially if you take insulin or other medications that can cause hypoglycemia.

And if you plan on working out for more than 30 minutes or are trying out a new type of exercise, plan on checking your blood sugar more often.

It’s also important to pay attention to how you’re feeling. Stop physical activity if you feel:

• Weak
• Shaky
• Dizzy
• Confused

In those situations, your blood sugar may be too low. Rueth recommends that you bring a source of rapid-acting carbohydrates, like glucose tablets, whenever exercising. Other options that can raise your blood sugar levels quickly include fruit juice, soda or hard candy.

After exercise

Keep in mind that low blood glucose can occur during or long after physical activity. It’s more likely to occur if you:

• Take insulin or an insulin medication.
• Skip meals.
• Exercise for a long time.
• Exercise strenuously.

Having a post-workout snack can help prevent a drop in your blood sugar levels.

“A balanced snack that includes protein and carbs will also help your muscles recover,” Rueth says.

Take precautions with evening exercise

While it’s important that you know your blood sugar levels before activities, it’s particularly crucial to measure your blood sugar if you exercise in the evening.

“If you go to bed and your glucose drops below 70 mg/dL during the night, you may not feel the symptoms of hypoglycemia,” warns Rueth. “This can create a dangerous situation.”

Key takeaways

Exercising after a meal is a good way to reduce blood sugar levels and lower your risk of complications from diabetes, including heart disease. Using a CGM can help keep you aware and safe while introducing or increasing regular exercise.

“Before starting or changing your exercise regimen, talk with your doctor to determine what is best for you,” concludes Rueth. “If you’re on any medications that can cause hypoglycemia, it’s crucial you speak with your doctor first.”

Your body needs different care during a heat wave.

Most people do not change much about their routine when temperatures rise, and that is often where the problem begins. The body behaves differently during extreme heat. You lose more fluids, sweat more than usual, and tire out more quickly, even after basic activities. Foods that felt fine in winter suddenly feel too heavy. Rooms heat up faster. Sleep becomes lighter. Even your energy levels can feel completely off. Instead of fighting the weather, it helps to adapt to it a little. The good news is that protecting yourself from summer heat is not always about drastic measures. When done smartly, some simple habits can help you stay cool in summer.

Why Does Heat Safety Matter?

When the weather is hot and humid, your body has a tougher time cooling off. Dehydration, prolonged exercise, and intense sun exposure can cause cramps, exhaustion, and even potentially lethal heat stroke. The risks are higher for kids, older adults, people with long-term illnesses, people who work outside, and people who participate in sports.

Tips to Stay Cool and Comfortable in Summer

Switch to Breathable Fabrics

Tight synthetic clothes trap your sweat right against your skin and block your body from breathing properly. Swapping your daily wardrobe to loose-fitting cotton or pure linen allows the air to circulate freely around your body. These natural fabrics absorb moisture quickly and dry fast. That means they keep that sticky, heavy, and uncomfortable feeling completely away while you go about your business.

Use Curtains to Block Heat Indoors

One underrated summer trick is keeping sunlight from heating your room in the first place. Rooms with direct afternoon sunlight can trap heat for hours, making evenings feel much warmer than they should. Thick or darker curtains help block some of that heat from entering indoors. Keeping windows and curtains closed during the hottest part of the day, then opening them later in the evening for airflow, can genuinely make rooms feel more bearable without constantly depending on the AC.

Try an Ice Facial

This one sounds like a spa indulgence, but it is genuinely practical. Take a few ice cubes, wrap them in a thin cloth, and press them gently against your face, neck, and wrists for a minute or two. The skin over your wrists and neck sits very close to major blood vessels. Cooling these spots brings down your body temperature more efficiently than, say, placing ice on your arms or legs. No ice? A bowl of cold water works too. Just splash your face repeatedly and let it air-dry. It takes two minutes, and the relief is immediate.

Chill Your Feet Before Bed

Trying to fall asleep when you are sweating is incredibly frustrating. One of the oldest and easiest tricks is to simply soak your feet in a basin of cool water for about ten minutes before you hit the pillow. Your feet have plenty of pulse points and blood vessels close to the skin. Cooling yourself down quickly drops your overall core temperature, making it so much easier to drift off comfortably without tossing and turning all night.

Go for an Evening Swim

If you have access to a pool, a lake, or even a community swimming spot, use it. Evening swims, roughly between 5 and 7 PM, are one of the most effective ways to bring your core body temperature down after a brutal day. Going for a relaxed swim after sunset is arguably the absolute best way to bring your body temperature back to normal. It gives you some gentle movement without putting any extra thermal stress on your system.

Apply a Cold Compress

Walking indoors after braving the intense summer sun usually leaves you feeling completely drained and overheated. Before you just stand in front of the AC hoping for the best, grab a cold compress or some ice wrapped in a thin towel. Press it gently against your pulse points like your neck, wrists, and temples. Since your blood vessels are closest to the skin in these specific spots, the cold instantly cools the blood circulating through your body and brings your core temperature down incredibly fast.

Eat Lighter Meals During the Day

Heavy meals can feel exhausting in extreme heat because digestion itself generates body heat. That is why many people naturally crave lighter foods in the summer without even thinking about them. Meals with fruits, curd, vegetables, or water-rich foods usually feel easier on the body during hot afternoons. This does not mean starving yourself or eating only salads. It simply means avoiding meals so heavy that they leave you feeling sleepy, overheated, or uncomfortable afterward.

Go for Cooling Beverages

During peak summer, plain water sometimes does not feel enough, especially when you are sweating constantly. Drinks like homemade lemonade, coconut water, or lightly salted buttermilk can feel far more refreshing because they help replenish fluids while also providing some electrolytes lost through sweat. The key is keeping them simple and not overloaded with sugar. Many people notice they feel less tired and dizzy throughout the day when they stay consistently hydrated instead of waiting until thirst becomes unbearable.

Wrapping It Up

Surviving a brutal summer is not about hiding indoors and letting your air conditioning bill skyrocket. It really comes down to listening to your body and making a few smart adjustments to your daily routine. By staying hydrated with the right refreshing drinks, keeping your living space comfortably shaded, and using quick tricks like a cold compress, you can easily maintain a healthy core temperature. Embrace these simple daily habits, and you will find yourself comfortably breezing right through the hottest months of the year.

1. Passion Fruit

Fiber: 25 grams (g)
Serving size: 1 cup

This tropical fruit is not only rich in fiber but also high in vitamins A and C, potassium, magnesium, and plant compounds like carotenoids and polyphenols. Research shows passion fruit has more polyphenols than other tropical fruits.

Passion fruit’s pulp contains the most fiber. Regularly eating fiber-rich foods can help prevent constipation and improve digestion.

2. Apples

Fiber: 5 g
Serving size: 1 medium apple

Apples are a convenient source of fiber that you can snack on while on the go. Research found that apples’ fiber and other nutrients may improve digestive health and reduce the risk of developing colorectal cancer.

The polyphenol antioxidants, vitamin C, and soluble fiber found in apples can help support the growth of beneficial bacteria in the digestive tract. They may also reduce uncomfortable gastrointestinal (GI) symptoms, like constipation.

3. Blackberries and Raspberries

Fiber: 8 g
Serving size: 1 cup

Berries, especially blackberries and raspberries, are another key fruit with a high fiber content, providing about 27% of the recommended daily intake per serving.

Because they contain both insoluble and soluble dietary fiber, berries can support digestive health in a variety of ways, such as:

• Reducing and managing inflammation
• Supporting a balanced gut bacterial environment
• Aiding digestion

The fiber found in berries can also help control appetite and weight management by allowing you to feel fuller for longer.

4. Pears

Fiber: 6 g
Serving size: 1 medium pear

Eating a medium-sized pear can cover about a quarter of your daily fiber needs. Pears provid 23% more total dietary fiber and 45% more insoluble fiber than apples.

Studies show that pears may help prevent constipation. Along with their rich fiber content, pears contain a sugar alcohol called sorbitol, which acts as a natural laxative, drawing water into stool and making bowel movements easier to pass.

5. Avocados

Fiber: 14 g
Serving size: 1 avocado

While it’s not often thought of as a fruit, avocados are one of the most fiber-rich varieties on the market. By increasing gut microbiome diversity, avocados can help promote regular bowel movements and boost overall gut health.

In addition to being high in fiber, avocados are also high in healthy fats, which initial research suggests may support weight management by enhancing satiety (the feeling of being full) and potentially reducing visceral (deep abdominal) fat.

6. Kiwis

Fiber: 5 g
Serving size: 1 cup

Research suggests that kiwis may help regulate digestion, soften stool, and promote regular bowel movements. Specifically, one study found that consuming two kiwis per day for four weeks significantly improved digestive discomfort and bowel movement frequency in people with chronic constipation.

What’s more, kiwis’ high fiber content and ability to retain water enhance stool consistency and bowel transit time, which may help manage GI conditions like irritable bowel syndrome (IBS).

Tips for Incorporating More Fruits and Fiber Into Your Diet

Most healthy adults need 25-34 g of fiber per day, but many people don’t get enough. If you’re looking for ways to increase your fiber intake, some expert-recommended tips include:

• Aim for two cups of fruit per day to meet the general dietary recommendations for daily fruit portions.
• Consume fresh and frozen fruit, as research suggests that frozen varieties can sometimes be higher in certain nutrients, like vitamins E and C.
• Pair high-fiber fruits with a protein, such as cottage cheese, nut butter, or Greek yogurt, to create a nutritious snack that supports both digestion and blood sugar management.
• Increase your fiber intake gradually while drinking plenty of fluids, as consuming too much fiber too quickly can overwhelm the digestive system and cause uncomfortable symptoms such as bloating, gas, or stomach cramping.
• Take advantage of other fiber-rich sources, like vegetables, whole grains, nuts, and seeds.
• Check with a healthcare provider if you’re concerned about getting enough fiber regularly, as a fiber supplement may be an option if needed.

1. Vegetable Omelet

“My favorite high-protein breakfast is a veggie omelet and a high-protein mocha. I get something savory, something sweet, and plenty of protein, fiber, healthy fats, and micronutrients to keep me energized until lunch.

Eggs are a simple way to add more protein to breakfast. They are also among the most accessible and significant sources of brain-supportive choline and antioxidants. Morning veggies help me avoid falling short on dark leafy greens (kale or spinach) and on red or orange vegetables, like bell peppers and grape tomatoes.

For a morning beverage, I add a low-sugar, high-protein chocolate milk to my coffee for a sweet treat.”—Maggie Moon, MS, RD, based in Los Angeles, CA

2. Overnight Oats

“Breakfast is a great opportunity to get in not only protein, but also fiber, which many people fall short on. I enjoy overnight oats made with Greek yogurt, milk, chia seeds, oats, and frozen berries. I like it because it’s easy to prep ahead, and I can change it up depending on what I have on hand.

Sometimes I’ll add nut butter, hemp seeds, dark chocolate chips, a little protein powder, or a drizzle of honey or maple syrup if I want it sweeter. It gives me protein, fiber, and healthy fats, so it keeps me full and energized all morning. It’s honestly one of the most filling breakfasts I’ve made.” —Lindsey DeSoto, RD, LD, based in Bay St. Louis, MS

3. Breakfast Hash

“A high-protein breakfast option I enjoy is a breakfast hash. I like it because it’s filling, delicious, and a great way to use up any leftover vegetables from the week. It is a tad time-consuming, so it may be better suited to a weekend or brunch.

My favorite breakfast hash combines sweet potatoes, spicy sausage, bell peppers, red onion, and garlic in a skillet with olive oil. You can swap the protein for ham, turkey sausage, chorizo, black beans, or ground chicken. Instead of bell peppers, you can add mushrooms, spinach, or kale. I top it with shredded cheese for extra protein or green onions for garnish.” —Kierra Brown, RD, based in Somers Point, NJ

4. Greek Yogurt With Berries, Nuts, and Seeds

“I love dairy for breakfast—it’s versatile, creamy, and a good way to swap out different nuts, seeds, or a little drizzle of honey. My go-to is 1 cup of low-fat Greek yogurt with berries, chopped toasted walnuts, and 1/2 tablespoon of flaxseeds.

The yogurt provides calcium, protein, B12, potassium, and probiotics. Berries provide fiber, vitamin C, and folate. Flaxseeds provide cholesterol-lowering fiber, omega-3 fatty acids, and lignans.

I either prepare my yogurt to eat at home, or I put it in containers to bring to work. I’ll usually add the fruit as well, but pack the flaxseeds and nuts separately so they don’t get soggy in the yogurt. Actually, I keep a supply of flaxseed meal and nuts at work so I never forget them.”—Theresa Gentile, MS, RDN, CDN, based in Brooklyn, NY

Regardless of the method you choose, the nutrient you absorb from chia seeds is the same.

Why Soaking Chia Seeds Matters

Chia seeds absorb up to 12 times their weight in liquid. Water breaks down the chia seed’s cell wall, making it easier to digest.

Soaking chia seeds in water makes their nutrients more readily available to the body during digestion. In one study, researchers soaked chia seeds in water for 24 hours. The study authors found that fatty acids could be extracted more easily from soaked chia seeds.

Plus, soaking chia seeds in water for 24 hours increased the proportion of anti-inflammatory omega-3 to pro-inflammatory omega-6 fatty acids. Both omega-3 and omega-6 fatty acids are important as part of a balanced diet. However, most Western diets tend to be high in omega-6 fatty acids and low in omega-3s, which may promote inflammation.

Chia Seeds in Water: How They Affect Digestion

Soaking chia seeds in water creates a chia gel. Chia seeds are soaked for anywhere from 15 minutes to 24 hours or more.

• Soak longer: Soaking for longer may give more benefits. In one study, soaking for 24 hours increased the amount of fatty acids in the seeds compared with 2 hours.
• Use in gluten-free baking: Another study used chia seeds soaked in water for 15 hours as an ingredient in gluten-free cookies. Researchers found the cookies had lower fat and a more palatable texture than commercial gluten-free cookies.
• Lower blood sugar rise: When used as a thickening agent, chia gel helps lower the glycemic index of foods. This means that foods made with chia gel are absorbed more slowly and don’t increase blood sugar as quickly.
• Fiber for digestion: Chia gel contains a significant amount of soluble fiber. The fiber slows digestion and bulks up stool, helping manage constipation. In addition, chia seeds act as a prebiotic, feeding beneficial bacteria in the intestine and bolstering gut microbiome diversity.
• Filling nutrition boost: Chia seeds contain fiber, fat, and protein. One tablespoon of chia seeds is about 60 calories, 2 grams (g) of protein, and 4 g of fiber. Chia seeds soaked in water are both filling and relatively low in calories.

Chia Seeds in Milk: Digestion, Absorption, and Satiety

Soaking chia seeds in milk creates a chia seed pudding and adds protein, fat, vitamins, and calories. A cup of whole milk adds 8 g of protein, 152 calories, 306 milligrams of calcium, and 96 international units (UI) of vitamin D.

Adding milk to chia seeds makes a complete meal or snack and helps the body absorb nutrients more effectively. Chia seeds contain about 142 mg of magnesium. The vitamin D in milk helps the body absorb the magnesium in chia seeds.

Milk also adds protein and fat, which, when paired with the fiber in chia seeds, help you feel full longer. The protein, fat, and fiber in chia seed pudding made with milk help keep blood sugar levels lower.

Which Is Best for Your Goals?

Soaked chia seeds provide fiber, omega-3 fatty acids, and vitamins. Both versions of soaked chia seeds are good sources of fiber, but chia seeds in milk have more nutrients.

For people looking for a lower-calorie, hydrating snack that packs a real fiber punch and a little protein, chia seeds soaked in water (chia seed gel) are a good choice.

For people who want a complete meal that contains more protein, vitamin D, and calcium, chia seeds soaked in whole milk (chia seed pudding) is the best choice. Plant-based milks also contain vitamins and minerals, but it’s important to read nutrition labels to learn how alternative milks affect the protein, calorie, and vitamin content of a chia pudding.

While some people can spring out of bed at six in the morning and go straight into their day, others prefer to wake up later as they’re most productive in the afternoon or evening. This difference is due to your chronotype – the biological tendency to prefer certain times of day for sleep, waking and activity.

But these aren’t the only factors affected by your chronotype. A growing body of research also suggests that your chronotype can affect the benefits you see from exercise.

People who naturally rise early and feel sharpest in the morning are “early chronotypes”, whereas those who prefer to wake later and function better in the afternoon or evening are “late chronotypes”. People who fall in between are “intermediate chronotypes”.

Your chronotype is determined by your circadian rhythms – the body’s natural daily cycles that repeat around every 24 hours. Although these are strongly influenced by our environment, they function even without external cues such as daylight and food. These rhythms affect our physiology, behaviour and health.

Our circadian rhythms are controlled by the body’s circadian system, which is made up of tiny biological clocks composed of proteins, which are found in organs and tissues. These clocks rely on genes that help coordinate when different processes happen, such as when we feel alert or sleepy.

The circadian system also influences many other bodily functions, including blood pressure, heart rate, blood sugar regulation and blood vessel function. As these factors are also affected by physical activity, this may explain why aligning your workouts to your natural chronotype can be beneficial.

Some studies support this, suggesting that the time of day people exercise can influence health outcomes – including cardiovascular fitness and reducing the risk of cardiovascular disease, obesity and some cancers.

However, as these were observational studies (which only show associations rather than cause and effect), they can’t definitively prove that the findings were solely caused by the timing of the exercise.

But a recent randomised controlled trial has investigated whether aligning workouts with chronotype could enhance the benefits of exercise. The researchers specifically looked at people who were at risk of cardiovascular disease.

Participants were grouped according to their chronotype, which was measured using a specialist questionnaire. Morning types exercised between 8–11am and evening types exercised between 6-9pm. A third group exercised at the opposite time to their chronotype (morning types in the evening and evening types in the morning).

Participants whose exercise was aligned with their chronotype experienced greater improvements in blood pressure, aerobic fitness, blood glucose, cholesterol and sleep than participants whose training times were misaligned with their chronotype.

But though these improvements show that timing exercise to your chronotype can enhance its health benefits, there are a couple of important nuances.

Even the group that exercised at the supposedly wrong time still experienced health benefits, showing that exercise is beneficial even when it doesn’t align with your chronotype. The study also did not include intermediate chronotypes, who make up around 60% of the adult population. For these people, the timing of exercise may be less important.

Based on the available evidence, exercise timing appears to be a meaningful consideration, particularly for people who are strong morning or evening chronotypes.

Beyond your chronotype

So how do you know your chronotype?

Most people have an intuitive sense of this based on when they naturally prefer to sleep and wake. However, work schedules and care-giving responsibilities often force us into routines that conflict with our chronotype. Over time, this makes it harder to be sure of your chronotype.

For this reason, researchers developed a questionnaire to help you determine your chronotype. The 19 questions include what time you feel you’re at your peak and how easy you find it to wake up in the morning.

Once you have a clearer sense of your chronotype, you can start thinking about when to schedule your training.

However, chronotype isn’t the only factor that can affect training and how you respond to exercise. This is good news for those who may not be able to align workouts with their chronotype.

For instance, body temperature usually peaks in the afternoon regardless of chronotype, which enhances muscle function. This is why strength, speed and coordination tends to be best in the afternoon, making it a prime window for resistance training and technical practice for most people.

Habitual training time can also shift performance over time as the body adapts to the time you regularly train. So even if you’re naturally a night owl, consistent morning training may eventually make you perform better at that time.

Another critical factor to consider when deciding when to workout is sleep.

If you haven’t slept well the night before, research suggests it’s better to exercise earlier in the day, regardless of your chronotype. This is because the drive to sleep, known as “sleep pressure”, builds steadily from the moment you wake up and peaks just before you fall asleep. By evening, growing sleep pressure makes exercise feel harder and can impair your performance.

Exercising late in the evening can also reduce sleep quality, particularly when the session is intense. As a general rule, leave at least a two-hour gap between exercise and bedtime.

There’s no single best time to exercise that works for everyone. While the evidence on the long-term health benefits of matching exercise time to chronotype is growing, some principles apply broadly.

Peak performance varies by chronotype, and matching your workout time to yours may help you train harder and achieve better health benefits. However, any exercise is better than none – regardless of timing.

If you’re a night owl but can only train in the morning, a warm-up is essential. Wear extra clothing and start with 10-15 minutes of light aerobic activity to gradually increase body temperature and increase alertness.

If evenings are your only option, opt for moderate or low-intensity activities (such as yoga or a jog) to avoid disrupting sleep.