Meeting your fiber needs can feel like a lofty goal, especially when navigating a busy schedule, traveling and dining out. Cue fiber supplements, a convenient way to make sure you don’t miss a beat in meeting your fiber goal. But does your fiber supplement forego your need to focus on fiber in your diet? Not necessarily. Although fiber supplements can be quite beneficial for more than one aspect of your health, meeting your fiber goal through a variety of options is recommended to best support your microbiome. Fiber supplements are a great way to fill in the gaps in your diet and provide consistency in your routine.

Fiber supplements can be a healthy tool used to achieve specific health goals such as lowering cholesterol or improving digestive health. Knowing which fiber supplement to choose can be difficult to navigate on your own. Not only do you need to consider your personal health goals, but you must also consider the quality of the product. In this article, we will evaluate the function of different types of fiber and list corresponding supplement options so you can feel confident in your fiber supplement regimen.

Viscous Fiber

Viscous fiber is a type of soluble fiber which has a thick, sticky consistency. Its gel-like texture is the key reason for its numerous health benefits. Viscous fiber, commonly found as “psyllium husk” in supplements, is often the first option recommended by providers. One of the established benefits of psyllium husk is its ability to decrease low-density lipoprotein or LDL cholesterol. Products containing at least 7 g of soluble fiber from psyllium husk have been approved by the U.S. Food and Drug Administration  to help lower LDL cholesterol. Studies show these supplements alone can lower LDL-C anywhere from 3-7%. Psyllium husk supplements are also an ideal option for those aiming to:

• Improve their blood sugar control
• Regulate their digestion
• Even aid in their weight loss journey by managing appetite levels

Because this supplement has been well-studied and has a multitude of benefits, it can be an excellent option for individuals looking to try a fiber supplement for the first time.

Psyllium husk is not the only type of viscous fiber available. Partially hydrolyzed guar gum, most known as SunFiber®, is another popular viscous fiber supplement on the market. While this supplement can also be beneficial for lowering cholesterol, it differs from psyllium by providing more prebiotic benefit, which helps to feed and nourish the gut microbiome. This prebiotic effect inspires good bacteria to grow and thrive. It’s important to know most fibers are prebiotic, meaning they provide some level of growth to good bacteria in the gut; however, psyllium is the least fermentable of all fiber types. If you are looking for a fiber supplement to benefit your microbiome, psyllium husk may not be the best option for you. This is one reason obtaining a variety of fiber sources, whether through diet and/or supplements, is essential. Remember, viscous fibers can also be found in the foods you eat day to day. Beta-glucan and pectin are two examples of this, with beta-glucan found in oats and pectin present in fruit such as apples.

One of the advantages of taking a fiber supplement is they can be chosen specifically to target an identified health goal. For example, individuals working toward improving digestive health issues such as constipation or diarrhea can use a fiber supplement to increase the isolated fiber type most likely to benefit their symptoms. Psyllium husk can be a good option for regulating both diarrhea and constipation, especially if current dietary fiber intake is not adequate. Before purchasing, look for a third-party certified option to ensure the supplement is both safe and potent. Yerba Prima® and Organic India® psyllium husk are two great examples of this. Metamucil® is another psyllium husk option many people are familiar with, however it is not a top recommendation due to questionable lead content in the product over the years.

Fermentable Fiber

Fermentable fiber is a type of soluble fiber that is broken down by bacteria in your gut, feeding the bacteria and enabling them to multiply. It can be found in both food and supplements, just like viscous fiber. Fermentable fiber supplements are often purchased in gummy form and commonly contain inulin as the main ingredient. Gummy supplements are known to be less stable, meaning there is less certainty about their ingredient content remaining true to the label. If you are looking to get the most out of your fiber supplement, a powder or pill version may be more reliable. Other common ingredients you could see which indicate you are buying a fermentable fiber supplement are:

• Chicory root
• Polydextrose
• FOS (fructooligosaccharides) or resistant starch

If you are looking for general microbiome benefits, fermentable fiber could be an appropriate choice for you. Benefiber® and SunFiber® are both powder supplement options with modest prebiotic benefits. If you are looking to increase fermentable fiber through your diet, both onion and garlic are easy foods to start with. Remember, all fiber types offer a prebiotic benefit in your gut. The main difference is the rate at which they are fermented in your gut, as some forms of fiber in food are digested more quickly than others.

You also may notice many “high fiber” snacks contain ingredients like inulin, chicory root and FOS. These foods have been enhanced with a fiber ingredient to create a higher fiber product. A lot of these food products contain fermentable fiber sources (rather than viscous). Although these can improve your microbiome, they may not be serving all your health goals well. This is why reading the food or supplement label is of great importance, so you can understand not just how many grams of fiber are in a product, but the source of the fiber. Is it an added or natural fiber source? Does it offer viscous, fermentable or insoluble benefits? Just as it is not best to rely on a fiber supplement alone to meet your fiber needs, it is not optimal to rely on ultra-processed or fortified snack foods to meet your fiber goal. Remember to incorporate whole food sources of fiber into your diet; these not only provide a mix of fiber types, but many other vitamins, minerals and antioxidants as well!

Insoluble Fiber

Most whole foods naturally contain a mix of both soluble and insoluble fiber. Insoluble fiber is generally found in the skin or peel of plant foods and soluble fiber in the flesh or inside. A great way to visualize this is to think of the peel of an apple as insoluble versus the flesh as soluble. Insoluble fiber is most known for its use in aiding digestive regularity. It can decrease transit time of stool in the digestive tract, moving things along more quickly and improving bowel frequency. Even though insoluble fiber does provide bulk and speed to stool, it does not provide a strong viscous effect. This means it will not be as beneficial for lowering cholesterol, blood sugar or even keeping stool soft and easy to pass. Surprisingly, soluble fiber can be the best option for individuals with constipation to try first. This is because it provides a mixture of both bulk and softness to stool, unlike insoluble fiber. Toleration is personalized and everyone may benefit from different types of fiber for the best digestive response. The simplest way to add more insoluble fiber into one’s diet is to eat wheat bran from cereals such as All Bran Buds® or shredded wheat cereal. It is uncommon to obtain insoluble fiber in a supplement form.

Fiber Supplement Strategies

After you have chosen the best fiber supplement for you, it is helpful to understand practical strategies for how to best take these supplements. As you build your total daily fiber intake, it is most tolerable to start low and go slow. This minimizes risk of gas, bloating and discomfort. Fiber supplement dosing can start out as low as 3 g per day, working slowly up to 7-10 g daily. This can be taken in one dose or spread throughout the day into multiple doses. To increase fiber incrementally, try going up by around 5 g of fiber per week and monitor how you feel. You can make modifications to your approach, tapering the fiber dose up or down as needed to feel your best.

When adding more fiber to your diet, make sure you are adequately hydrating, as water is needed to help the fiber supplement have its intended effect and minimize bloating. If you find it difficult to drink your fiber supplement daily, consider Benefiber®, as it most readily dissolves in liquid and is less noticeable in beverages. However, if a viscous fiber is a priority for your health goals and Benefiber® is therefore not the best option, a psyllium husk option in capsule form could be a simple choice if you prefer not to drink your fiber supplement. The dose per fiber pill is much lower than in drink form, so you must be able to take at least six capsules, up to 18 capsules daily, to see benefits.

These are some of the most common types of fiber supplements available today, but the list is not exhaustive. The best option for you depends on your individual symptoms, health history and goals. Before taking a fiber supplement, discuss it with a qualified health care provider, such as a registered dietitian nutritionist or physician. They can help you choose the right type, dose and timing to maximize benefits.

If you need more information on recommended supplements, schedule an appointment with a Cooper Clinic Registered Dietitian Nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article written by Jordan Harmon, RDN, LD, and Cooper Clinic Nutrition.

Functional foods provide health benefits beyond basic nutrition. In addition to supplying nutrients such as carbohydrates, protein, fat, vitamins and minerals, they contain bioactive compounds that can help reduce disease risk or support bodily functions.

Two types of functional foods are conventional and those that are modified.

Conventional:

• Fruits and vegetables provide antioxidants, fiber and phytonutrients
• Whole grains provide fiber and beta-glucans (soluble fiber)
• Fatty fish provide omega-3 fatty acids
• Nuts and seeds provide healthy fats, plant sterols and stanols
• Fermented foods provide probiotics

Modified (fortified or enhanced): 

• Fiber-enriched cereals, bars and breads
• Omega-3 fortified eggs
• Vitamin D in milk or plant-based milk
• Plant stanols in spreads

Benefits of Functional Foods

Functional foods can be beneficial in helping lower risk of heart disease, type 2 diabetes and certain cancers. They can also help improve digestive health for people with constipation or diarrhea as well as some with irritable bowel syndrome. Enhanced immune function and improved cognitive health are additional benefits of functional foods.

Research is ongoing to better understand the health benefits associated with the nutrients found in functional foods.

Probiotics have been studied with results indicating they can improve gut barrier function leading to less antibiotic-associated diarrhea, improved regulation and reduced eczema in children.

A  2025 meta-analysis of prospective cohort studies found higher fiber intake was associated with lower all-cause mortality and reduced deaths from cardiovascular disease, cancer and diabetes. Fiber consistently has the most research for disease prevention.

In addition, a  meta-analysis of randomized controlled trials of showed omega-3 fatty acids, particularly EPA, are associated with reduced cardiovascular mortality as well as a reduction in heart attacks. Food-based sources, such as salmon, walnuts and flax seeds, are preferred over supplements in this case.

Calcium and vitamin D are taken together to support absorption and studies show enhanced absorption reduces the breakdown of bones.

Another fortified ingredient, plant stanols are added to spreads, dairy and some beverages. A 2025 systematic review of 14 randomized controlled trials showed these foods significantly lowered total cholesterol as well as LDL (bad cholesterol) in individuals with high cholesterol.

Examples of Modified Functional Foods

Always focus on a whole food approach and consider trying one of the modified functional food products below.

Low calorie soda:

• OLIPOP® provides 9 g fiber with chicory root and casava (varies by flavor)
• culture pop® provides a live probiotic, Bacillus subtilis
• poppi™ provides 2 g fiber with agave inulin, cassava root and apple cider vinegar

Nutrition bars:

• The Feel Bar™ provides botanicals such as mushrooms, adaptogens, herbs and spices
• JiMMYBAR! has fiber, omega-3s and creatine
• BALANCED TIGER contains functional mushrooms

Cereals:

• Lovebird® contains whole foods and spices such as cinnamon and cocoa
• Nature’s Path Organic® cereal contains wheat bran and oat fiber
• Catalina Crunch® provides protein and fiber

Bread:

• Ezekiel 4:9® contains sprouted grains
• Arnold® Grains Almighty™ Gut Balance includes insulin fiber and protein
• Sourdough bread consists of prebiotic fiber

Functional foods do not replace medication or cure diseases. Their benefits are most effective when they are part of an overall balanced diet, along with regular physical activity and healthy lifestyle choices.

If you would like evidence-based nutritional guidance, schedule an appointment with a Cooper Clinic Registered Dietitian Nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article written by Amber Grapevine, MS, RDN, LD, and Cooper Clinic Nutrition.

There is recent chatter among social media influencers that seed oil is unhealthy and may cause serious harm. In fact, 28% of Americans say they intentionally avoid seed oils and many are replacing them with saturated fats such as butter and beef tallow.

What Are Seed Oils?

Seed oils come from the seeds of plants as the name suggests. Examples are:

• Canola (aka “rapeseed” oil in Europe)
• Corn
• Cottonseed
• Soybean
• Coconut
• Safflower
• Sunflower
• Sesame
• Rice bran
• Flax
• Walnut
• Almond oils

Non-seed oils come from fruits and include olive, avocado and palm oil.

What Are the Claims Against Seed Oils?

The negative claims suggest seed oils can increase inflammation, cause heart disease and diabetes and increase oxidative stress in the body. These allegations have been debunked by long-running, science-based research. Seed oils can in fact have health advantages because of their unsaturated fat composition which has been well-founded in human research.

Guilt By Association

Seed oils have been found guilty by association because they are commonly used for commercially fried foods and ultra processed—foods–fast food, French fries, snack cakes, chips and many other packaged products. These foods include other ingredients that are often high in added sodium, sugar and refined starches which are more detrimental to our health than the seed oils themselves. The seeds oils used to make these products are extensively processed, which removes a lot of the naturally occurring vitamins and antioxidants. These foods often lack fiber, protein and other healthy nutrients.

Claim #1: Seed Oils Cause Inflammation

This claim is driven by the outdated thinking omega-6 fats increase inflammation because they are converted from linoleic acid to arachidonic acid, a precursor of inflammatory markers. This has been found to be true in mice and rats who don’t react to linoleic acid the way humans do. Research in humans has found arachidonic acid is a building block for anti-inflammatory compounds. While omega-6 fats in seed oils are anti-inflammatory, according to the American Heart Association, omega-3 fats are more anti-inflammatory. It’s more about striking the right balance of omega-6 and omega-3 fats than all together avoiding omega-6 fats in seed oils.

Claim #2: Seed Oils Are Highly Processed

Seed oils go through a process which involves heat and solvents, such as hexane, extracting the seeds and removing impurities to create mild-flavored, clear and safe oil for higher heat cooking (above 400-450 degrees). This processing reduces the chance of the oil becoming rancid via oxidation. This heating process leaves little residual hexane that is too low to be toxic; also, it evaporates in the heating process. As a side note, low quality olive oil (olive pomace oil often used in food service) is processed using hexane. Extra virgin olive oil is not.

Claim #3: Seed Oils Lead to Heart Disease and Diabetes

Seed oils have been accused of causing several chronic diseases, such as heart disease and diabetes. A large prospective observational study of 128,000 people over 30 years reporting their dietary intake showed one may reduce their risk of cardiovascular disease 25% by replacing 5% of calories from saturated fat—from high-fat dairy, lard or red meat—with the same amount of foods containing unsaturated fats found in seed oils or fish. Seed oils have also been criticized for causing diabetes; however, 102 randomized control studies have shown swapping 5% of saturated fats with unsaturated fats can lower blood sugars and reduce insulin resistance associated with diabetes.

Claim #4: Seed Oils Cause Oxidative Stress

Oxidative stress has been at the root of some negative press against seed oils. This happens when excess free radicals that are unstable cause cell, tissue and DNA damage, which is a factor in many chronic diseases. Because of their high linoleic content, these oils are highly susceptible to oxidation. Yet the human body is equipped to counterbalance the effect of free radicals as it contains antioxidants to do so. To prevent rancidity, store seed oils in a dark, dry location at room temperature and use opened bottles within a few months.

Bottom Line

When it comes to which oils you choose, weigh in on the science from reliable and validated sources. Seed oils can be a healthy part of one’s overall diet when balanced with other fats found in monounsaturated fats in olive and avocado oils and omega-3 fats in seafood such as salmon and tuna and nuts and seeds including almonds, walnuts, flax and chia seeds.

The motto “all foods can fit” is a flexible and sustainable lifestyle approach. The next time you go to the grocery store, fill your cart with less processed food and more produce, lean proteins, whole grains and healthier fats primarily from unsaturated sources.

Using Seed Oils in Healthy Dishes

• Stir-Fries: Sauté vegetables and chicken or lean steak using canola or peanut oil.
• Roasted Vegetables: Toss vegetables (broccoli, butternut squash, sweet potatoes) in sunflower or canola oil before roasting.
• Baking: Use sunflower oil in whole-grain muffins as a healthier fat source.
• Salad Dressings: Use sesame oil or other cold-pressed oils for vinaigrettes, such as a flavorful Asian dressing.
• Crispy Baked Fries: Toss potato wedges in a small amount of canola, peanut or grapeseed oil to bake or air fry until crispy.

If you would like to seek out more specific nutrition guidance, contact Cooper Clinic Nutrition and meet with a registered dietitian nutritionist who will tailor the best plan to fit your needs. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Elana Paddock, RDN, LD, CDCES, CHWC and Cooper Clinic Nutrition

With new food trends appearing daily, such as grass-fed butter, beef tallow and coconut oil, it leaves many consumers unsure about which fats belong on their plates. Marketing and social media often promote certain fats as “natural” or “clean” or “inherently healthier,” while others are portrayed as harmful. When so many messages point in different directions, it’s reasonable to question how these fats truly compare from a health perspective. The question is, “are all fats created equal or are some better than others?” The answer is more nuanced.

Dietary fats play a key role in one’s overall health, but the type, source and pattern of fat intake matter more than any single trend or label.

What is the science behind diverse types of fats found in the evidence-based guidelines? Gaining a clearer understanding can help you make informed decisions with confidence!

What Is Dietary Fat and Why Is It Important?

Dietary fat is one of the three macronutrients, along with protein and carbohydrates. The type and amount of fat you eat can influence your blood cholesterol levels and overall heart health.

Fats play several essential roles in the body, including:

• Cushioning and protecting organs and bones
• Providing building blocks for cell membranes
• Supporting hormone production and cell signaling
• Storing energy
• Contributing to satiety (helping you feel full and satisfied after meals)
• Absorbing fat-soluble vitamins, A, D, E and K from food

Different Types of Dietary Fat

Saturated fats (“non-heart-healthy” fat)

Saturated fats are considered less heart-healthy because high intakes are associated with increasing LDL cholesterol and decreasing HDL cholesterol. Eating excess saturated fat increases your risk of heart disease, stroke and diabetes. American Heart Association (AHA) recommends limiting saturated fat to <6% of total daily calories. On a 2,000-calorie eating pattern, that’s about 13 grams of saturated fat per day. The Dietary Guidelines for Americans recommend limiting saturated fat to <10% of total daily calories. Any step toward reducing saturated fat is a move in the right direction.

Food Sources of Saturated Fats

Full-fat dairy:

• Whole milk
• Full-fat cheese
• Full-fat yogurt
• Ice cream
• Butter
• Ghee

Red meats:

• Beef
• Pork
• Lamb

Higher-fat ground meats (90/10; 85/15, 80/20):

• Beef tallow
• Poultry skin

Processed meats:

• Bacon
• Sausage
• Hot dogs
• Many deli meats

Certain oils (tropical):

• Coconut oil
• Calm oil
• Palm kernel oil
• Products made with these oils

Common higher-saturated-fat meals/snacks:

• Pizza
• Burgers
• Grilled cheese
• Tacos/burritos
• Fried foods
• Many baked goods
• Canned coconut milk

Swaps for Saturated Fats

• Full-fat dairy → low-fat or nonfat dairy (cheese, yogurt, milk)
• High fat cuts of red meat → lean proteins (look for “loin,” “round” or >93% lean ground meats)
• Butter/coconut oil/ghee → liquid plant oils (olive, avocado, canola)

Trend Check: “Natural,” “Organic” and “Grass-fed” Animal Fats – Do They Matter? 

Marketing terms such as “natural,” “organic” and “grass-fed” can make figuring out which fats are “better” even more confusing. These terms do not automatically make an animal fat heart-healthy. Evidence-based research shows what matters most is the type of fat, especially how much saturated fat these foods contain.

One tablespoon of many animal fats provides about half (or more) of the AHA’s suggested daily saturated fat limit or <6% for a 2,000-calorie diet (~13 g/day) which can add up quickly.

• Beef tallow: ~6.5 g saturated fat per 1 tablespoon 
• Butter: ~7 g saturated fat per 1 tablespoon 
• Ghee: ~10 g saturated fat per 1 tablespoon 

Key Takeaways

Try to choose unsaturated fats such as liquid plant oils, nuts, seeds and fatty fish as your primary sources of dietary fat.

Aim to keep saturated fat to < 6% of total daily calories by limiting foods such as butter, ghee, beef tallow, high-fat dairy and fatty/processed meats. Try to avoid trans fats as much as possible. Read the Nutrition Facts panel on labels and the ingredient list and don’t be misled by terms such as “natural,” “clean” or “grass-fed.”

The practical “swap” approach of replacing many saturated and trans fats with unsaturated fats is one of the most reliable nutrition strategies for improving cholesterol levels and supporting heart health.

To learn more about heart-healthy eating, read this article Heart-Healthy Food Swaps or schedule a nutrition consultation, at cooperclinicnutrition.com or by calling 972.560.2655.

Article provided by Cooper Clinic Nutrition.

More than 90% of Americans consume snacks throughout the day, especially in the evening. Evening snacks typically provide poor nutrition and are foods higher in sugar and added fat and lower in fiber. Late-night snacking—typically defined as eating a small portion of food between the hours of 8 p.m. and midnight—has been associated with higher BMI and increased risk of type 2 diabetes. One study found people eat more snacks when snacking at night than during the day and those who avoid eating two hours before bed consume 53 to 235 fewer calories per day.

Why Do We Eat Snacks at Night?

Snacking at night can be caused by a variety of factors, such as stress, habits, emotions, boredom or simply not eating enough throughout the day. 

• Stress: Stress can impact our hunger and satiety hormones. When your body is experiencing stress, it releases a stress hormone called cortisol, which can influence appetite and cravings. This can lead to those late-night cravings for snacks.
• Routine and habits: Having a snack at night may be a part of your routine, a long-time habit.
• Emotional reasons: Eating snacks due to emotional reasons is a way to cope with these feelings. It may provide some relief from the discomfort of sadness, anxiety and other emotions.
• Boredom: Eating can be a way to fill time or be something we do mindlessly.
• Inadequate intake: Not having enough food to fuel us through the day can lead to feeling hungry at night. Beginning the day with a filling breakfast can help reduce daily food intake, body fat mass and unhealthy snacking at night.

Potential Impacts of Nighttime Snacking

• Weight: Evening snacking may lead to weight gain over time. However, by being mindful it can fit into your health goals. Choosing balanced snacks that include protein, fiber and/or healthy fats can help you feel satisfied and may reduce mindless or repetitive snacking. Listening to your hunger cues and eating enough throughout the day can also support steady energy and weight balance.

• Insulin resistance: Snacking at nighttime can lead to increased glucose levels, especially when snacks are low in fiber. It can also cause more insulin resistance, which can lead to elevated blood sugars and a higher risk of type 2 diabetes.

• Sleep: Your circadian rhythm may be affected by the type of snacks you have closer to bedtime. This is why it is key to choose better snacks specifically for the evening to help mitigate any negative effects that can impact our sleep. Aim to have a two-to-three-hour window between your evening snack and bedtime. 

If you feel you need a snack, you may choose a lighter portion or try some of the following options that can be digested more easily and support restful sleep.

• Nuts
• Greek yogurt with berries
• Apples and peanut butter
• Popcorn 
• Edamame 
• Small banana with almond butter

Ways to Break Your Late-Night Snacking Habit

Below are some activities to help you wind down instead of snacking at nighttime. These ideas can be useful especially if the “why” behind your snacking is due to boredom or emotion.

• Meditation and breathing exercises (1-5 minutes)
• Reading a book or listening to an audiobook
• Listening to a podcast
• Journaling
• Taking a short, five-minute walk or movement “snack” (low-intensity activities such as planks, squats, sit-ups and push-ups)

Snacking at night can be part of a balanced lifestyle. Building balanced meals during the day, tuning into hunger and fullness cues and choosing satisfying evening snacks can support better sleep, a healthier weight, insulin management and overall well-being.

A Cooper Clinic registered dietitian nutritionist can help with improving your snacking habits, to schedule a nutrition consultation, visit cooperclinicnutrition.com or call 972.560.2655.

Article written by Karen Sierra, Dietetic Intern at Texas A&M University, and Cooper Clinic Nutrition

The MIND diet is a hybrid between two well-known diets: the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. This  science-based eating pattern was developed to protect brain health and slow cognitive decline. Studies show plant-based eating patterns can reduce the risk of Alzheimer’s disease. The MIND diet focuses on antioxidant-rich and anti-inflammatory plant-forward flexible eating patterns.

A study funded by the National Institute on Aging, first published in 2015 followed more than 1,000 older adults, 60-100 years, for up to 10 years from the Rush Memory and Aging Project. The observational study found people whose diets very closely matched the MIND diet had approximately 53% lower risk of developing Alzheimer’s disease. Follow-up studies also connect the MIND diet to other positive cognitive effects.

The MIND diet purposes 10 “brain-healthy” food categories and limiting five “brain-unhealthy” food groups.

10 Recommended Brain-Healthy Food Categories

1. Green leafy vegetables

Green leafy vegetables are a cornerstone of the MIND diet and should be consumed at least six times per week.

A single serving equals 1 cup raw or 1/2 cup cooked. Examples include spinach, kale, collard greens and lettuce. These vegetables are rich in folate, vitamin K and antioxidants that support cognitive function.

2. Other non-starchy vegetables

Aim for one or more servings per day of non-starchy vegetables.

A serving is 1 cup raw or 1/2 cup cooked, with an emphasis on cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage; as well as carrots, green beans, tomatoes and asparagus. These vegetables provide essential nutrients and anti-inflammatory compounds.

3. Nuts

Nuts should be eaten five or more times per week, with one serving defined as 1 ounce (1/4 cup) or 2 tablespoons of nut butter.

Choose unsalted varieties without added sugars, flavorings or chocolate. Good options include almonds, walnuts, pecans, hazelnuts and pistachios.

4. Berries

Berries are particularly beneficial for brain health and should be consumed at least twice per week.

One serving is 3/4 to 1 cup, either fresh or frozen, without added sugar or syrup. Blueberries and strawberries are especially noted for their cognitive benefits.

5. Beans

Include beans four or more times per week, with one serving equal to 1/2 cup cooked.

Beans can be prepared from dried sources or canned varieties without added salt and provide fiber, protein and slow-digesting carbohydrates to support overall health.

6. Whole grains

Whole grain breads, crackers, cereals, rice and pastas should be eaten at least three times per week.

A serving is 1/2 cup cooked or about 1 ounce and products should be made from 100% whole grains.

Daily fiber recommendations may vary between 21-38g per day, depending on age and gender.

7. Fish

Fish should be consumed at least once per week, with a serving size defined as 6–7 ounces cooked.

Fried fish is not recommended; instead, choose baked, grilled or broiled preparations to preserve healthy fats.

8. Poultry

Poultry should be eaten two or more times per week, with one serving equal to 4 ounces.

It should not be fried and the skin and excess fat should be removed. Deli meats and processed poultry products, such as turkey or chicken sausages, should be avoided.

9. Olive oil

Olive oil is the primary fat source in the MIND diet and should be used daily, with attention to portion size. One serving is equivalent to 1 tablespoon. Can incorporate 2 tablespoons per day.

Choose olive oils packaged in dark or tinted glass bottles. Extra virgin olive oil is best for dressings, dips and uncooked uses, while regular olive oil is suitable for cooking.

10. Wine

Wine may be consumed in moderation, limited to one serving per day.

One serving equals 5 ounces and a standard bottle (25.4 ounces) contains about five servings. Individuals who do not drink alcohol are not encouraged to start, as higher alcohol intake can have detrimental effects, including increased risk of cognitive changes.

5 Unhealthy Food Groups to Limit

1. Red meat

Red meat should be limited to fewer than four servings per week, with one serving equal to 4 ounces.

2. Unhealthy fats

Butter and stick margarine should be limited to less than one tablespoon per day. One serving equals 1 tablespoon or three pats of butter.

3. Cheese

Whole-fat cheese should be consumed sparingly, with less than one serving per week. A single serving is 1 ounce.

4. Sweets and desserts

Sweets, pastries and desserts should be limited to no more than five servings per week, with one serving defined as one small pastry.

Sugar-sweetened beverages should be avoided entirely.

5. Fast food and fried foods

Fast food and fried food should be eaten less than once per week, ideally no more than once every two weeks (twice per month).

With a better understanding of the MIND diet, think of this as your  opportunity to gently build healthy habits over time. Rather than focusing on restrictions, focus on what you can add. Choose one brain-healthy food group and explore simple, enjoyable ways to include it in your daily routine over the next month. Once this new habit feels comfortable, return to the list and repeat the process. Small, consistent steps can lead to meaningful, lasting change.

A Cooper Clinic registered dietitian nutritionist can help you manage and develop a MIND diet eating plan. To schedule a nutrition consultation, visit cooperclinicnutrition.com or call 972.560.2655.

Article written by Ngocmy Nguyen, MS, RDN, LD, and Cooper Clinic Nutrition.

Inflammation is your body’s built-in defense system. When you get a cut or catch a cold, inflammation helps heal and protect you. This type of inflammation is called acute inflammation. When that response is prolonged, acute inflammation can turn into  chronic inflammation. It can quietly damage your tissues and increase the risk of heart disease, diabetes, arthritis and even dementia.

One way to measure inflammation in your body is with a blood test, high-sensitivity C-reactive protein (hsCRP). This test does not point to a single source of inflammation. However, by routinely measuring your hsCRP, your health care provider can assess your risk for cardiovascular disease and other chronic diseases and better inform their recommendations of healthy lifestyle practices you can adopt to help lower inflammation.

The good news is a nutrient-dense diet, exercise, sleep and managing stress can all make a big impact on reducing inflammation.

Nutrition and Inflammation

How does food play a role in reducing inflammation? Diets high in refined carbs, added sugars and processed foods are one of the main causes of inflammation in our bodies. Whereas, nutrient-dense foods help reduce inflammation. Examples include:

• Omega-3 fats from salmon, walnuts and flaxseeds help reduce the production of pro-inflammatory molecules in your body.

• Polyphenols are a category of protective compounds found in brightly colored fruits and vegetables. They are high in antioxidants, helping to reduce inflammation and the risk of chronic diseases.

• Plant-based foods are also important because of their fiber content. Only 5% of American adults reach their minimum daily fiber needs. Aim for 25-30 grams per day from whole grains, beans, fruits and vegetables. Fiber helps support digestion, lowers cholesterol supporting heart health and slows the digestion of your food to protect your blood sugar from spiking and maintain stable energy levels throughout the day.

• Olive oil, a healthy fat, contains a potent anti-inflammatory compound called oleocanthal which is responsible for olive oil’s peppery taste.

Read more: How to Fight Inflammation with Food

Lifestyle Habits and Inflammation

• Exercise: Moderate-intensity physical activity, such as brisk walking, swimming and cycling, makes you breathe harder. You should be able to talk but not sing the words to your favorite song. Exercise reduces inflammation by improving insulin sensitivity and circulation. You should aim for 150 minutes a week of moderate-intensity activity along with two to three days of strength training.

• Sleep: Only about one-third of U.S. adults get the recommended seven to nine hours of sleep per day according to Tufts University. Sleep deprivation is associated with obesity due to changes in hunger hormones which can cause you to want to eat more leading to weight gain and increasing markers of inflammation such as hsCRP. Aim for seven to nine hours each night and try to maintain a consistent sleep schedule.

• Manage stress: Chronic stress activates hormones that promote inflammation. Find activities you enjoy that help calm you down such as meditating, praying, journaling or spending time with friends and family. According to Tufts University, people who reported greater feelings of well-being were associated with lower risk for cardiovascular disease and lower markers of inflammation in their blood.
  
  Watch Exercise Moves Video: Breathing Techniques for Inflammation and Relaxation

• Maintain a healthy weight: Excess belly fat, specifically visceral fat, lies deep within the abdominal cavity, padding the space between your organs. It secretes hormones and other inflammatory factors. Per the American Heart Association, fat around the waist is more metabolically active and is closely related to insulin resistance. It may be more strongly associated with the risk of heart disease, stroke and diabetes. Sustainable weight loss through balanced diet and activity can reduce these levels and improve overall health.

Reducing inflammation isn’t just about focusing on one thing. Through food and lifestyle you can implement changes to help improve your well-being in a variety of ways. Choosing more anti-inflammatory foods, reducing foods that cause inflammation, staying active, managing stress and focusing on sleep quality can all help combat inflammation. Even making small gradual changes over time can make a big impact.

A Cooper Clinic registered dietitian nutritionist can help you develop an anti-inflammatory eating plan to help fight inflammation. To schedule a nutrition consultation, visit cooperclinicnutrition.com or call 972.560.2655.

Article written by Hannah Salzbrenner, MS, RDN, LD, and Cooper Clinic Nutrition.

When you stand in the dairy section of your grocery store, do you notice a plethora of nondairy plant-based “milk alternatives?” It may seem that most of the space in this section, traditionally reserved for dairy milk, has been overtaken by these plant-based options.

According to AgFunderNews:

• 44% of U.S. households purchased plant-based milk in 2023
• Looking back over the past five years, dollar sales of plant-based milk grew 81% vs. 2019 in U.S. foodservice with volumes up to 55%. For context, conventional milk dollar sales grew 34% while volumes grew 8% over the same timeframe.

If you are a dairy milk consumer, you might question if you would benefit from switching to a plant-based alternative. Here’s clear and objective information to help assist you in choosing the best milk option suited to your needs and interests.

Increased Demand for Plant-based Milk Alternatives

Reasons to choose alternatives to dairy milk, include:

• Lactose intolerance: partial or total inability to digest lactose, the naturally occurring sugar in dairy milk, due to deficiency of the lactase enzyme.
  • In the U.S. approximately 36% of people have lactose malabsorption which can cause lactose intolerance.
  • Helpful tips if you’re lactose intolerant but prefer dairy:
    • Lactose-free dairy milks are widely available and contain the lactase enzyme which digests the lactose.
    • Aged cheeses have significantly less lactose. Parmesan, cheddar and Swiss are virtually lactose-free.
• Dairy allergies: an immune response to proteins in milk, most commonly casein and whey.

Other health-related reasons:

• Perception that plant-based milks are more heart healthy with lower saturated fat and no cholesterol compared to high saturated fat dairy (cheese, whole milk and ice cream)
• Lower calorie options (unflavored and unsweetened plant-based milk may be lower in calories than dairy milk)
• Piquing interest in plant-based eating patterns and diet diversification

Non-nutrition related reasons include:

• Environmental reasons reported commonly among Gen Z
• Animal welfare

Nutrition: How Does Dairy Milk Compare with Plant-based Milk?

Dairy Milk

Cow’s milk is naturally rich in:

• Complete protein (containing all essential amino acids)
• Calcium (naturally has approximately 300 mg. in 8 oz.)
• Vitamin B12, potassium and phosphorous

Interesting fact: Cow’s milk is not naturally a good vitamin D3 source. In the 1930s, the United States began to fortify milk with vitamin D to eradicate rickets. This disease was caused by vitamin D deficiency resulting in softening and weakening of the bones. At the time, rickets was rampant among poor children. Milk was chosen as an ideal vehicle for vitamin D fortification since it was widely available, palatable to children and rich in calcium, another bone beneficial nutrient.

Plant-based Milks

Nutritional value varies widely depending on the type and brand of plant-based milks, especially regarding fortification. Plant-based milks are commonly fortified with both calcium and vitamin D to be comparable to the nutrients in dairy milk. Fortification may also include vitamin B12 and potassium. Some plant milks naturally low in protein may be fortified with protein depending on the brand and product line. When evaluating a food product, refer to its Nutrition Facts label.

Common types:

• Soy milk: closest to dairy milk in terms of protein content and quality as it contains all essential amino acids (7 grams protein per 1 cup)
• Almond milk: low calorie if unsweetened but very low in protein (1 gram protein per 1 cup)
• Pea milk: high protein (7-8 grams protein per 1 cup)
• Oat milk: higher in carbohydrate and fiber content, moderate in protein (3-4 grams protein per 1 cup)
• Coconut milk: high in saturated fat with 4 grams per cup (for context this falls in between dairy 2% milk and whole milk); very low in protein (0 grams protein per 1 cup)

Nutritional Content Comparison of Dairy Milk and Unflavored, Unsweetened Plant-based Milks

Serving = 1 cup (8 fluid ounces or 240 ml.)

Note: the sugar contained in dairy milk is naturally occurring from lactose

Taste and Culinary Uses

Each milk has its unique culinary behaviors and flavor profiles:

• Coconut milk has distinctive flavor ideal for tropical dishes, rich and creamy consistency; excellent in curries, desserts such as pudding or custard; less versatile otherwise
• Dairy froths well for lattes; bakes reliably; offers rich, creamy flavor
• Soy curdles with acidity but works well in savory dishes and baking applications
• Almond milk is used commonly for smoothies; is versatile with mild flavor but thin in texture
• Oat milk is the best nondairy foam choice for coffee; has creamy texture and natural sweetness

Conclusion: Which Milk is Best?

There is no universally superior choice. It depends on your unique circumstances and preferences.

• For protein and overall naturally occurring nutrition: dairy, soy or pea milk
• For taste and versatility: dairy, almond or oat milk
• For lowest calorie content: unsweetened, unflavored almond milk
• For dairy-free and nut allergy options: soy, oat or pea milk

Whichever milk or milk alternative you decide to consume depends on your needs and preferences. Schedule a one-on-one consultation with a Cooper Clinic registered dietitian nutritionist to build a healthy eating program. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Cynthanne Duryea, RDN, LD, and Cooper Clinic Nutrition.

Dessert is often the most tempting part of a meal, especially during the holidays or celebrations. With a few mindful tweaks, you can satisfy your sweet tooth while still prioritizing your goals and health. Choosing desserts centered around whole ingredients, natural sweeteners and smart substitutions, allows you to enjoy treats as part of a balanced lifestyle—remember everything in moderation.

Key Strategies

1. Less of the “real thing.”
   Instead of cutting out sweets, enjoy a smaller portion of the “real” dessert or decrease the calories from fat and sugar when possible. A smaller portion of what you love can be more satisfying than a dessert you don’t enjoy.
   
   
2. Choose fruit-based desserts.
   Fruit as the main ingredient brings natural sweetness plus plenty of fiber and vitamins—making desserts more nutrient-dense.
   
   
3. Hack recipes with healthier substitutions.
   When baking, there are some great swaps for your favorite recipes. For example, unsweetened applesauce, mashed banana, Greek yogurt, avocado and nut butters, can be used as substitutes for oil, often using a 1:1 ratio. Incorporate whole wheat flour or use half and half whole wheat flour and white flour to improve the fiber profile. Instead of heavy cream try evaporated skim milk.
   
   
4. Spice it up.
   Use seasonal spices such as pumpkin, cinnamon, nutmeg, cardamom, all spice and ginger to add a festive flare to your desserts without the high calorie, high sugar price tag.
   
   

Recommendations

• Portion control is key. The calories, sugar and fat can add up even when eating a healthier dessert. Consider smaller bowls/plates, ramekins or sharing with family and friends.

• Balance. Pair any dessert with a food that adds protein or fiber such as Greek yogurt, nuts, seeds and fruit.

• Focus on whole ingredients. Choose desserts made with fruit, whole grains (or grain alternatives), healthy fats and a minimal amount of added sugar.

• Use dessert strategically. Having a dessert can be part of a balanced diet. The “less of the real thing” mindset means you don’t deprive yourself, but you also don’t go overboard.

• Get creative with fruit. Seasonal fruits can deliver sweetness and nutrients and add variety to your meals.

• Mind the added sugar. When you find a recipe you love, look for ways to reduce the sugar or substitute with 1:1 ratio. Applesauce and prunes are two options, but they have more liquid in them so reduce other liquids such as water or milk by ¼ cup less to adjust moisture content.

• Enjoy the process. Baking or creating your own dessert gives you control over ingredients and portions—and may make you appreciate it more.

• Plan ahead. If you want to include dessert with your meal, eat less of your entrée and side(s) to “save” the calories for dessert.

• Be mindful. Enjoy your dessert and savor the moment. Make it last longer. Consider putting your fork or spoon down between bites.

Enjoy your next dessert or snack without the worry of falling behind on your health goals. Want to learn more about maintaining a healthy weight? Schedule a one-on-one consultation with a Cooper Clinic registered dietitian nutritionist to build a healthy eating program. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Alexandra Samarripa, Dietetic Intern at Texas Woman’s University, and Cooper Clinic Nutrition.

Today, many people are looking to reduce their total sugar intake and are wondering if sugar substitutes are a better option. A variety of zero calorie sweeteners are available, so choosing one is based on your personal health goals and preferences. The good news is more than one healthy option is available!

Why Is Sugar A Big Topic of Conversation Today?

Sugar, otherwise known as sucrose, has been labeled unhealthy by media and many health organizations. Regular high sugar intake is associated with adverse health effects such as weight gain, insulin resistance, cardiovascular disease and even diminished mental or cognitive health. According to the American Heart Association, men should limit daily intake of added sugar to 9 tsp. (36 g) and women to 6 tsp. (25 g). However, the average American intake is much higher at around 17 tsp. of sugar per day. The largest contributors to this intake are sweet bakery products along with sugar sweetened beverages such as soft drinks, fruit drinks and sweetened teas.

It’s important to remember natural sugars from carbohydrates are not inherently unhealthy. These carbohydrates fuel our brain and body to function daily. Without these sources of energy, we may feel sluggish and experience difficulty focusing or completing tasks. Examples of healthy carbohydrate sources include fruits, vegetables, whole grains and legumes. These types of carbohydrates are digested more slowly and have a less dramatic impact on blood sugar levels. They also provide greater feelings of fullness than refined carbohydrates due to their fiber content. These whole foods sources of carbohydrates also pack many vitamins, minerals and antioxidants, providing health benefits reaching far beyond simple energy to our cells.

The Difference Between Sugar and Artificial Sweetener

In the 1960s, manufacturers began developing what many have deemed healthier alternatives to sugar: non-nutritive sweeteners (NNS). These substitutes can be found in packaged products or used on their own to sweeten foods and beverages. As the name suggests, non-nutritive sweeteners contain such little calories that they are considered zero calorie on a nutrition label. They can be separated into different categories, since some NNS are made artificially, while others come from plants such as stevia or monk fruit. All of these sweeteners have either been approved by the U.S. Food and Drug Administration (FDA) or are generally recognized as safe (GRAS) by third-party companies.

Currently, the evidence on sugar alternatives is mostly based on animal studies and thus cannot be fully applied to humans. However, these findings are still important to be aware of as they may influence your choice and comfort level with the options available. If you choose to use sugar alternatives, consider the following.

Potential Pros of Switching to Sugar Alternatives

• Blood sugar spikes are often much smaller when using sugar alternatives which can be beneficial for individuals with diabetes and pre-diabetes. The American Diabetes Association supports the use of sugar alternatives for blood sugar control.

• Weight loss may be seen with the use of NNS in place of sugar as this reduces total calorie and sugar intake.

• Cardiovascular health may improve when decreasing sugar intake by subsequently decreasing triglyceride levels, a type of fat in the blood.

• There may be a reduction in dental cavities with use of non-nutritive sweeteners and sugar alcohols, specifically xylitol found in gum and mints.

Potential Cons of Switching to Sugar Alternatives

• Aspartame and saccharin have been correlated to increased risk of some cancers, including bladder, liver and breast cancer in animal studies when consumed in large amounts. Further research is needed to determine this risk in humans. The World Health Organization declared in 2023 there is limited evidence aspartame has a carcinogenic effect.

• Sugar alcohols are not fully digested by our intestines. This can lead to symptoms of discomfort, bloating and even diarrhea, usually as a result of consuming large quantities. These compounds, namely sorbitol and mannitol, can also be found naturally in fruits and vegetables. They are a low-calorie, but not calorie-free, way to sweeten food products.

• Gut microbiota may be influenced and altered by saccharin, sucralose and sugar alcohols.

Other Considerations

• Our taste preferences may be affected by long-term use of sugar alternatives. Many artificial sweeteners are 200 to 600 times sweeter than regular sugar. Due to this intense sweetness, tase buds may perceive naturally sweet items as less sweet over time.

• We can often allow ourselves to eat more of something because it is labeled as low calorie or low sugar. When using non-caloric sweeteners remember although total sugar content is lower, moderation is still key when incorporating these into your diet.

• Review food labels carefully, as sugar alcohols are listed on the nutrition facts label of food products, while zero calorie sweeteners are not. Most NNS are only required to be listed under the ingredients list.

• The FDA has established recommended safe upper limits for each individual non-nutritive sweetener. Depending on the sweetener, these recommendations range from 9 to 45 packets daily. For reference, the average diet soda contains five packets of aspartame and the acceptable daily intake is 75 packets daily, equating to 15 diet sodas in a single day.

Ultimately, the choice is yours. Research shows pros and cons to switching from real sugar to sugar alternatives. Individual health goals are a driving factor in which choice is right for you. Consider the following for more personalized guidance.

• How sweet would you like your alternative to be compared to regular sugar?
• What are your current health goals? How might the switch help you reach them?
• What health conditions are your priority to manage and how might each sweetener work toward helping you feel better?
• Taste test the alternatives to see which is most suitable for your taste buds.

Non-nutritive sweeteners can be used in moderation to complement a healthy diet and active lifestyle. It is best to tailor your choice to your overall health goals and personal preferences to find the best option.

For personalized nutrition guidance and recommendations on which sugar alternatives are best for you, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Erin Wayland, Cooper Clinic Dietetic Intern at Texas Woman’s University, and Cooper Clinic Nutrition.

References

Kossiva, L. (2024). Chronic use of artificial sweeteners: Pros and cons. Nutrients.

Angelin, M. (2024). Artificial sweeteners and their implications in diabetes: A review. PubMed / NCBI.