Category: Nutrition

Are you having a hard time with your bowel movement lately? Struggling to lose weight despite cutting carbs from your diet? It could be that you’re lacking dietary fibers in your system. In this post, we will be discussing several high fiber foods that you should be eating.

You have probably heard of how important dietary fibers are in your diet. However, not a lot of people receive the necessary amounts of fiber in their system as processed foods have become dominant in a lot of peoples’ diets. Dietary fibers can only be sourced from fruits, vegetables, legumes, and whole grains – foods that aren’t really popular in Western diets. 

According to a 2013 survey conducted by the Centers for Disease Control and Prevention (CDC), only 13.1% and 8.9% of Americans eat enough fruits and vegetables, respectively.^[1] This phenomenon isn’t only exclusive to Americans, though. According to the World Health Organization (WHO), the insufficient intake of fruits and vegetables are estimated to cause 2.8% of deaths worldwide.^[2]

Why Your Body Needs Dietary Fiber

But what exactly does fiber do for your body?

Fiber is an essential nutrient for a healthy diet. The body does not produce its own fiber and it is unable to digest it either. Instead, fiber is both processed by the good bacteria in your body and is utilized as bulk to stool, which lubricates your colon and pushes it out your body faster. 

There are two types of dietary fiber^[4]:

• Soluble Fiber: Soluble fibers are able to absorb water, which creates a gel-like substance in your digestive system.
• Insoluble Fiber: Insoluble fibers cannot be dissolved by water, therefore increases stool bulk which helps people with constipation or irregular stools.

When the good bacteria in your stomach digests or ferments these fibers, it turns into short chained fatty acids that provides energy to the bacterial culture that resides in the mucosal lining. This mucosal lining protects your gastrointestinal wall from inflammatory diseases such as irritable bowel syndrome or Crohn’s disease.^[3]

With the lack of fiber, your body will not only experience problems with digestion, as it is linked to other conditions, such as weight gain, diabetes, strokes, nutritional deficiencies, and cardiovascular problems.

By supplementing your body with dietary fibers, your digestive system is sure to be in optimum health. Improving your digestive system will not just lead to bearable bathroom trips – it also positively impacts other areas of our health, such as^[4]:

• Helps protect against heart disease: Soluble dietary fibers may help lower the “bad” cholesterol levels in your system. These are the substances that block your arteries when present in large amounts, causing heart attacks and strokes. 
• Helps control blood sugar levels: Among people with diabetes, soluble fibers can slow the absorption of sugar, which keeps your blood sugar levels stable. Insoluble fibers are also known to prevent type-2 diabetes.
• Helps with weight management: High-fiber foods are very filling and provides you with long-lasting energy. This prevents you from over-eating, as high-fiber foods will make you feel full for less, thus making it easier to restrict your caloric intake. 

How to Incorporate More Fiber in Your Diet

If you’re used to a diet filled with meats and processed food, it can be hard to introduce other types of food, such as vegetables and fruits, into your everyday diet. Don’t worry if you’re confused about where to start – a gradual transition into a clean and healthy diet is much better at helping your form new habits rather than going cold turkey on what you’re used to. 

Here are some easy tips you can follow so you can sneak in more fiber into your meals and snacks.^[4]

• Always choose the whole grain option. When it comes to bread, pasta, or cereals, you’ve probably noticed that there is always a whole grain variant for these products. Compared to refined grains (white bread, regular pasta, etc.), whole grains are minimally processed, and thus retain nutrients that could have been stripped off during the production process. This also means that whole grains have much higher fiber content than refined grains, which will make you feel full with lesser calories. This also applies for when you’re baking – choose whole wheat flours instead of white flour.
• Add chia seeds to your favorite drinks. Chia seeds are nutritious and fiber packed superfoods that are often used as toppings for salads or yogurt bowls. Another great and enjoyable way to consume more of these fiber-rich seeds is to add them to your favorite fresh fruit juices.
• Add more legumes to your meals. Legumes, such as beans, peas, and lentils are a staple in many cuisines. It’s not only rich in fiber, as it also contains significant amounts of protein, carbohydrates, vitamins, and minerals – it’s a well-rounded source of nutrition that is a welcome addition for every meal.
• Snack on nuts and fruits instead of potato chips. Potato chips, as savory as they are, contains little to no nutritional value. They’re also known as “empty carbs”, since they provide almost no nutrition while being carb heavy. When you’re transitioning to a healthier diet, snacks aren’t an excuse to cheat (although indulging every now and then is alright). Instead, treat your snack time just as equally important as your meals, and opt for healthier, fiber-rich alternatives such as nuts and fruits. 

10 High Fiber Foods You Need in Your Diet

Now that you’ve heard of all the good things fiber can do for you, here are some high fiber foods that we highly suggest you add to your next grocery list.

1. Broccoli

This cruciferous vegetable is one of the healthiest of its kind. It contains plenty of essential vitamins and minerals, such as vitamin C, vitamin K1, folate, potassium, manganese, and iron. Additionally, broccoli provides a good amount of fiber, as a 1 cup serving provides 5-10% of the daily recommended intake.^[5]

Broccoli may be hated by some (especially by kids), but this nutritious vegetable doesn’t have to be just served unseasoned and as a side. Broccoli can be fun too – it can be added to salads, roasted with plenty of spices, or stir fried with your favorite proteins. 

2. Beans

Beans are one of the cheapest and easiest ways to add more fiber into your meals. It can be added to soups, salads, stews, or even as the famed beans on toast. Beans are also a staple in many cuisines, such as Mexican, Indian, Middle Eastern, and Mediterranean (which is considered as one of the healthiest diets!) where they are typically incorporated with carbs or proteins. 

Here are some examples of beans with their corresponding fiber content per 1 cup serving^[6]:

• Small White Beans (19g, 74% DV)
• Lentils (16g, 63% DV)
• Pinto Beans (15g, 62% DV)
• Black Beans (15g, 60% DV)
• Chickpeas (12g, 50% DV)
• Mung Beans (15g, 61% DV)

Notice that a cup of each of these beans will give you at least 50% of your daily recommended intake of fiber. Aside from that, beans are also high in proteins, which will help you feel full faster with less carbs. This is perfect for people who want to lose weight.

3. Berries

Berries, such as blackberries, raspberries, and strawberries don’t just make great dessert flavors and smoothie ingredients – these fruits are among the most nutrient dense, making them one of the most palatable sources of vitamins, minerals, and fiber.

Here are some examples of berries with their corresponding fiber content per 1 cup of serving^[7]:

• Raspberries (8g, 32% DV)
• Blackberries (8g, 32% DV)
• Strawberries (3g, 13% DV)

Aside from consuming them as dessert or smoothies, berries can also be eaten as a snack along with nuts. Berries are also rich in antioxidants which will increase your protection against chronic diseases.^[8] 

4. Avocados

Avocadoes have become popular lately, thanks to their versatility (avocado toast, avocado smoothie, guacamole… so many options!) and high nutrient value. While its mostly recognized for being full of healthy fats, avocadoes also have a good amount of fiber – each 1 cup serving has approximately 10 grams of fiber, which is nearly half of your daily recommended intake.^[9]  

5. Popcorn

Also known as the king of snack foods, popcorn is another great source of fiber, with 1g of fiber per 1 cup of serving.^[9] However, we’re talking about plain popcorn here – not of the salty and buttered stuff that is filled with saturated fats. 

Next time you’re at the theater, feel free to snack on all the popcorn you want, but make sure to pick the lightly salted or plain variant! 

6. Whole Grains

As we have mentioned earlier, whole grains are the better choice when you’re looking at carbohydrate sources. Not only does whole grain contain more vitamins and minerals, such as selenium, potassium, and magnesium, but they have significantly higher amounts of fiber compared to refined grains.^[10]

For instance, white bread contains 2.7g of dietary fiber per 100 grams serving. Meanwhile, whole grain bread contains 7g of dietary fiber per 100 grams serving – almost 3 times more than white bread.^[9]

7. Apples

While apples won’t literally keep the doctor away, it has enough fiber to keep those frustrating bathroom trips away. This humble fruit contains 4.4g of dietary fiber per medium sized apple.^[9] 

Apples can be enjoyed as a snack, smoothie, juice, or as a filling for pies. It’s highly common and inexpensive, so you won’t have much trouble adding them to your diet.

8. Dried Fruit

Dried fruits are made by completely removing the water content from fruits, leaving more room for you to consume more of its nutrients. It’s a great snack that is sweet enough to replace candy and are commonly eaten with nuts as trail mix. 

It is estimated that dried fruit contains 3.5 times the fiber, vitamins, and minerals of regular fruit of the same serving. However, it should be noted that some dried fruits have added sugars with them (also known as candied fruit), which can have harmful effects on your health.^[12]

9. Potatoes

Potatoes, including its sibling the sweet potato, are actually nutritious when it’s not turned into French fries, mojos, or potato chips. While it is mostly composed of carbohydrates, potatoes are also a good source of fiber, at 1.8g per 100g serving. Sweet potatoes have almost twice that amount at 3g per 100g serving. Additionally, potatoes are also rich in vitamin C and other antioxidants that will protect you from chronic diseases. ^{[9. 13]}

10. Nuts

They may be small and unassuming, but nuts are among the most nutrient dense foods out there, most notably for their high protein content. Additionally, nuts are among the most fiber dense food out there.

Here are some examples of fiber dense nuts and their respective fiber content per 100g serving.^[14]

• Chia seeds (34g, 138% DV)
• Flax seeds (27g, 109% DV)
• Almonds (13g, 50% DV)
• Sesame seeds (14g, 56% DV)
• Pistachios (11g, 42% DV)
• Hazelnuts (10g, 39% DV)

Can You Have Too Much Fiber?

While fiber is indeed great for your health, you can also have too much of it. 

Excessive fiber can cause great discomfort: bloating, gas, and constipation are just some of the mild symptoms you can feel. In extreme cases, you may also experience dehydration, intestinal blockage, and poor absorption of nutrients. 

If you’re experiencing any of these symptoms, you can try increasing physical activity and fluid intake, while avoiding fiber rich foods until discomfort goes away. This will give your digestive system the push it needs, as the excess fiber have drained too much of your fluids. ^[

This is also why a slow and gradual transition to a high-fiber diet is recommended as to prevent these discomforts while your body is getting used to your new diet.

Conclusion

if you believe that your digestive system isn’t doing too well, perhaps it’s time to up your fiber content. 

Aside from making your bathroom times easier, dietary fibers will also benefit your cardiovascular system. If you’re trying to lose weight, a high fiber diet is also a must – it will help you feel full with less calories while helping your body absorb more nutrients. 

If your current diet is mostly made up of unhealthy processed food, a slow and gradual transition to a high fiber diet is recommended as compared to going cold turkey. It can start by snacking on fruits and nuts, to gradually introducing fiber rich foods into your daily meals.

Pair this healthy eating habit with regular exercise – your body will be in its optimum condition with enough discipline and dedication.

References

[1] Berezow, A. (2015, July 12) Americans Hate Fruits and Vegetables. Retrieved on September 7, 2020 from https://www.realclearscience.com/journal_club/2015/07/13/americans_hate_fruits_and_vegetables_109306.html

[2] World Health Organization. (n.d.) Promoting fruit and vegetable consumption around the world. Retrieved on September 7, 2020 from https://www.who.int/dietphysicalactivity/fruit/en/index2.html

[3] Everyday Health (2019, June 6) Why Is Fiber Important for Your Digestive Health? Retrieved on September 7, 2020 from https://www.everydayhealth.com/digestive-health/experts-why-is-fiber-important.aspx

[4] Mayo Clinic (2018, November 16) Dietary fiber: Essential for a healthy diet. Retrieved on September 7, 2020 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

[5] Bjarnadottir, A. (2019, May 10) Broccoli 101: Nutrition Facts and Health Benefits. Retrieved on September 7, 2020 from https://www.healthline.com/nutrition/foods/broccoli

[6] Whitbread, D. (2020, June 27) 19 Beans and Legumes High in Fiber. Retrieved on September 8, 2020 from https://www.myfooddata.com/articles/beans-legumes-high-in-fiber.php

[7] Whitbread, D. (2020, June 27) 29 Fruits High in Fiber. Retrieved on September 8, 2020 from 29 Fruits High in Fiber

[8] Tannenbaum, K. (2015) Superfoods: Antioxidant-Rich Berries Beyond Blueberries. Retrieved on September 8, 2020 from https://www.foodnetwork.com/healthyeats/healthy-tips/2015/04/superfoods-antioxidant-rich-berries-beyond-blueberries

[9] U.S. Department of Agriculture. (2020, April 1) FoodData Central. Retrieved on September 8, 2020 from https://ndb.nal.usda.gov/ 

[10] Mayo Clinic (n.d.) Whole grains vs. regular grains: What’s the difference? Retrieved on September 8, 2020 from https://diet.mayoclinic.org/diet/eat/whole-grains-vs-regular-grains?xid=nl_MayoClinicDiet_20160421

[12] Bjarnadottir, A. (2017, June 4) Dried Fruit: Good or Bad? Retrieved on September 8, 2020 from https://www.healthline.com/nutrition/dried-fruit-good-or-bad

[13] Arnarson, A. (2019, March 7) Potatoes 101: Nutrition Facts and Health Effects. Retrieved on September 8, 2020 from https://www.healthline.com/nutrition/foods/potatoes

[14] Whitbread, D. (2020, June 27) Top 10 Nuts and Seeds Highest in Fiber. Retrieved on September 8, 2020 from https://www.myfooddata.com/articles/nuts-seeds-high-in-fiber.php

[15] Dresden, D. & Olsen, N. (2018, March 22) How much fiber is too much? Retrieved on September 8, 2020, from https://www.medicalnewstoday.com/articles/321286

Sometimes, limiting your calories isn’t enough to guarantee that you’re eating clean. There are a lot of popular fad diets circulating around the internet these days, but some of these may cause more harm to you than good, as they promote an unhealthy way of losing weight or have falsely claimed health benefits.  

The real key to having a sound mind and a healthy body is by practicing healthy eating habits. But what exactly defines healthy eating?

Healthy eating doesn’t necessarily mean limiting yourself from delicious foods or starving yourself of the carbohydrates you need. Instead, healthy eating involves a lot of discipline and mindful eating, which can be achieved by following a few research-backed principles. 

Why Should I Practice Healthy Eating?

Think of yourself as a car with food as the engine oil that keeps you running. We all know that some engine oils are “okay” and are just enough to keep your car running, but you’ll notice a significant improvement in your car’s performance when you’re using a higher quality engine oil. 

The same principle goes with food. All kinds of food will give you energy and satiate you, no matter how unhealthy these can be. This is why some people can live off of fast food, frozen food, and canned food for most of their lives. But you’ll also notice that these people tend to face a lot of health problems later in life (obesity, cardiovascular diseases, and gastrointestinal problems) because these junk foods are high in preservatives and bad cholesterol. 

When you’re consciously eating healthy, you will be satiated and energized in the best way possible. This doesn’t necessarily mean you have to spend thousands on salads and green smoothies, which is what most people see as healthy eating. 

You can still enjoy your favorite meals, only that you have to be conscious of how natural the ingredients are. After all, healthy eating is also about cultivating a healthy relationship with food. 

Here are some reasons why you should start eating healthy:

You’ll Be Protected From Diseases

From a healthy diet, you’ll be getting the necessary nutrients that your body needs to maintain its function, which includes the immune system. Poor nutrition and physical inactivity are the leading causes of life-threatening diseases such as cancer, diabetes, and heart disease. 

You’ll Lose Weight, But In A Healthy Way

Part of eating healthy is to cut off the unnecessary trans fats and empty calories. These types of food can cause an excess buildup of fat in your body, as they contain more calories and fats in one serving. Trans fats are also considered the worst types of fat to consume as they contain virtually no  nutritional value per serving. 

Additionally, part of a healthy diet is being mindful of how much you’re eating. This doesn’t necessarily mean that you should enter caloric deficits. Instead, you just have to be mindful of what you only NEED to eat, because after all, it can be hard to control yourself once all the delicious food is right in front of you.

You’ll Have Better Mental Health

Not only will you have a healthier body, but you’ll experience better moods when you’re eating high quality and nutrient dense foods. 

Several studies have linked healthy eating habits to lower risks of developing anxiety disorders, depression, and attention deficit-hyperactivity disorder (ADHD). Several vitamins and nutrients are considered essential in balancing brain function and hormone levels, such as vitamin B6, folate, vitamin B12, omega-3 fatty acids, and niacin. These nutrients can be found in higher content among clean foods that are minimally processed and contain little to no preservatives.^[1]

9 Healthy Eating Habits That You Should Follow

Now that you’ve heard of all the benefits healthy eating entails, it’s never too late to adapt to a healthier lifestyle. Here are nine simple tips that you can follow which can make a significantly positive change in your life. 

1. Eat slower

Believe it or not, but the pace of your eating can make a huge impact on your health. Due to our fast-paced lifestyles, many people are inclined to eat faster to save time, but this can have some negative effects on our health. 

Firstly, eating fast increases your chances of developing obesity. In fact, one study has shown that fast eaters are 115% more likely to be obese than slow eaters.^[2]

This is because when we you fast, it’s easier to eat more than you need, as it takes at least 20 minutes for the brain to recognize that you’re already full. This constant calorie excess will eventually lead to excess weight gain, diabetes, poor digestion, and metabolic problems. ^[3]

One way to discourage fast eating is by focusing on what you eat – thus, you should avoid eating while watching TV, looking at social media, or doing other activities. You should also take smaller bites and savor the flavor of your meal by chewing slowly. 

2. Increase your protein intake

Among all the macronutrients, protein is the most filling per serving as it directly influences the hormone ghrelin, which signals satiety in our brains. In one study, it was found that a high protein breakfast lead to a higher ghrelin secretion over time as compared to a high carbohydrate breakfast.^[4]

Protein also has a higher ‘thermic effect of food’ (TEF), which pertains to the energy required to digest, absorb, and dispose of ingested nutrients. Protein has a significantly higher TEF at 20-35%, while carbohydrates only have 5-10% and fat has 0-3%. This means you’ll also burn more calories simply by eating more proteins, which can help with weight loss. ^[5]  

Protein also helps you retain muscle mass, which is an important factor in maintaining metabolism. This is especially useful as you get older, wherein metabolic rates decline and muscle mass deteriorates.^[6]

Ideally, you should eat most of your proteins earlier in the day, specifically during breakfast. This will help you stay satiated throughout the day, keeping the temptation of binge-eating at bay. Eggs, dairy, beef, nuts, and beans are all great sources of proteins.

3. Hydrate frequently

It cannot be stressed enough how important hydration is in maintaining good health. Not only will hydration give you more energy and clear skin, but it can also help manage your eating habits. 

Drinking the proper amount water per day can help control your calorie intake as it can naturally suppress your appetite. When you feel hunger, your first response is probably to grab something to snack on. However, thirst can actually be mistaken by the brain as hunger, as these two signals can be confused by the brain.^[7]

The next time you’re feeling hungry, reach for a glass of water instead of unhealthy snacks. If you still feel hungry after hydrating, then that’s a sign you’re definitely feeling hungry. 

Also, make it a habit to drink water instead of sugary drinks, which include soft drinks, iced tea, energy drinks, and packaged juices. No matter if how zero-calories or zero-sugar these drinks advertise themselves, they will still contain a significant amount of sugars (or alternatives) that can be detrimental to your health when consumed often. Excess sugar intake can cause rapid weight gain from empty calories, along with high blood sugar levels.  

4. Use smaller dinnerware

It may sound very simple, but scientific studies have shown that using smaller dinnerware can actually control your food intake. 

The reason is very simple: it tricks your brain into thinking that smaller portions are more than they actually are. This is an application of the Delboeuf Illusion, which is the optical illusion of relative size perception.^[8]

On the other end, studies have also proven that larger serving bowls lead people to get more servings than they did with smaller bowls without them realizing it.^[9]

5. Always choose the whole grain option

When you’re shopping for bread, switching to whole wheat bread can make a huge difference for your health. 

Compared to regular white bread, whole grain breads contain a higher amount of fiber, which is highly beneficial for digestive health. It can also help you control your food intake as high fiber content can make you feel full faster. 

Whole grain breads are also less processed than white bread, which means that it contains more nutrients and minerals. Whole bread includes the bran and germ (the outer and inner layers) of a wheat berry, whereas white bread only uses the endosperm (the middle layer). By leaving out the bran and germ, white bread misses out on its fiber, folate, zinc, magnesium, and chromium content, which are all essential to our bodies.^[10]

The same principle is also applicable to pastries and pasta that are made of whole wheat.

6. Prepare home cooked meals, instead of eating out

Although going for the typical fast food or ordering takeout from the nearest restaurant may appear to save you lots of time, cooking your own food is still the healthier option. 

When you make food yourself, you know exactly what goes into your meal. You can easily control your calorie and macronutrient intake – as compared to eating in restaurants where you’re not exactly sure how much butter they used of if their ingredients are actually fresh! 

In Anthony Bourdain’s Kitchen Confidential (2000), the celebrity chef revealed that the reason why restaurant food is so good because of the ‘obscene’ amounts of butter used in every meal: “At a good restaurant, there will be a stick of butter in every meal.” 

Studies have also proven that regular home-cooked meals reduced the incidence of obesity among households, especially children. ^[11]

7. Go for baked and roasted food, instead of deep frying and grilling

Aside from the components that make up your meal, the method of how it was prepared also plays a huge part in how healthy it is. 

Frying and grilling are very popular ways to cook food, as it requires less time to prepare. However, both of these methods are linked to life-threatening diseases, such as cancers and heart problems. 

Firstly, the oils used in deep-frying are notoriously bad for the heart. When food is submerged in these fatty oils for a long period of time, it becomes absorbed and adds to caloric content. This is why if you leave a piece of French fry on tissue, you’ll notice that the tissue will become soaked from the oils absorbed by the potato. 

Grilling, on the other hand, is also unsafe in the way that it can cause heterocyclic amines (HCAs) to form, which is a major culprit of colonic and stomach cancers.^[12]

Other cooking methods, such as baking, roasting, broiling, slow-cooking, pressure cooking, stewing, and sous-vide are healthier as they do not involve the use of harmful compounds, such as fatty oils or charcoal.

8. Snack on fruits and nuts

Instead of grabbing a pack of chips for a quick snack, take your time to prepare fruits and nuts to snack on throughout the day.

Junk foods are considered “empty calories”, as they contain so little nutritional value for a high calorie serving. These include cakes, cookies, donuts, pizza, burgers, candies, and soft drinks. These guilty pleasures should only be consumed in moderation, as excess intake will also cause excess weight gain and health problems. 

Fruits and nuts, on the other hand, are tasty and sweet too. They’ll make you feel refreshed and energized, simply because they’re not processed foods. 

Fruits are a great source of hydration, fiber, vitamins, and antioxidants. Although fruits contain sugar, these are not the same kind as those found in junk food. The antioxidants present in fruits will also help you fight off the degenerative effects of free radicals, which are the unstable atoms that damage your cells. 

Meanwhile, nuts are a great source of protein and fiber, which can help satiate your hunger faster. 

9. Plan your meals ahead

Creating a meal plan will help you control the nutrients you put inside your body.

This is especially useful when you’re starting out with a healthy diet, as you will be trained to practice mindful eating. After all, the abundance of tempting fast food and restaurants can easily distract us from the goal of eating clean.

By strictly following a meal plan, you’ll be less likely to eat more than you’re supposed to. You can also save tons of money by preparing a large batch of meals that will last you a few days. Having planned meals will also save you the stress of thinking about your next meal, which may lead you to unhealthy options when you’re already hungry.

Conclusion

Healthy eating doesn’t just mean eating salads or setting calorie goals – it is also about creating a healthy relationship with food, which some people may find hard due to our fast-paced world. 

From the little things, such as eating slower and using smaller plates, to creating detailed meal plans and preparing your own food, healthy eating is composed of habits that can be easily incorporated in our daily routines. 

With enough determination and focus, you can achieve a healthier mind and body that will change your life for the better.

References

[1] Lim, S. Y., Kim, E. J., Kim, A., Lee, H. J., Choi, H. J., & Yang, S. J. (2016). Nutritional Factors Affecting Mental Health. Clinical nutrition research, 5(3), 143–152. https://doi.org/10.7762/cnr.2016.5.3.143

[2] Ohkuma, T., Hirakawa, Y., Nakamura, U., Kiyohara, Y., Kitazono, T., & Ninomiya, T. (2015). Association between eating rate and obesity: a systematic review and meta-analysis. International Journal of Obesity, 39(11), 1589–1596. doi:10.1038/ijo.2015.96

[3] Palsdottir, H. (n.d.). Does Eating Fast Make You Gain More Weight? Retrieved July 27, 2020, from https://www.healthline.com/nutrition/eating-fast-causes-weight-gain

[4] Blom, W. A., Lluch, A., Stafleu, A., Vinoy, S., Holst, J. J., Schaafsma, G., & Hendriks, H. F. (2006). Effect of a high-protein breakfast on the postprandial ghrelin response. The American journal of clinical nutrition, 83(2), 211–220. https://doi.org/10.1093/ajcn/83.2.211

[5] Westerterp K. R. (2004). Diet induced thermogenesis. Nutrition & metabolism, 1(1), 5. https://doi.org/10.1186/1743-7075-1-5

[6] Johnston, C. S., Day, C. S., & Swan, P. D. (2002). Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. Journal of the American College of Nutrition, 21(1), 55–61. https://doi.org/10.1080/07315724.2002.10719194

[7] Water: How much should you drink every day? (2017, September 06). Retrieved July 27, 2020, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

[8] McClain, A. D., van den Bos, W., Matheson, D., Desai, M., McClure, S. M., & Robinson, T. N. (2014). Visual illusions and plate design: the effects of plate rim widths and rim coloring on perceived food portion size. International journal of obesity (2005), 38(5), 657–662. https://doi.org/10.1038/ijo.2013.169

[9] Wansink, B., van Ittersum, K., & Painter, J. E. (2006). Ice cream illusions bowls, spoons, and self-served portion sizes. American journal of preventive medicine, 31(3), 240–243. https://doi.org/10.1016/j.amepre.2006.04.003

[10] Kumar, P., Yadava, R. K., Gollen, B., Kumar, S., Verma, R. K., & Yadav, S. (2011). Nutritional contents and medicinal properties of wheat: a review. Life Sciences and Medicine Research, 22, 1-10.

[11] Flattum, C., Draxten, M., Horning, M., Fulkerson, J. A., Neumark-Sztainer, D., Garwick, A., Kubik, M. Y., & Story, M. (2015). HOME Plus: Program design and implementation of a family-focused, community-based intervention to promote the frequency and healthfulness of family meals, reduce children’s sedentary behavior, and prevent obesity. The international journal of behavioral nutrition and physical activity, 12, 53. https://doi.org/10.1186/s12966-015-0211-7

[12] Lee, J. G., Kim, S. Y., Moon, J. S., Kim, S. H., Kang, D. H., & Yoon, H. J. (2016). Effects of grilling procedures on levels of polycyclic aromatic hydrocarbons in grilled meats. Food chemistry, 199, 632–638. https://doi.org/10.1016/j.foodchem.2015.12.017

If you’ve ever walked through a damp field or forest, you might’ve felt an irritating sting on your leg after accidentally brushing up on a plant. 

Chances are that you’ve encountered a stinging nettle – a common plant that grows anywhere damp and fertile. 

While the plant has a memorable sting, it also has a great reputation as an herbal remedy. When it is processed, the stinging nettle is perfectly safe for consumption. From reducing arthritis pain to diabetes management, this plant has a lot of therapeutic uses to offer. 

But first, let’s get to know all bout the stinging nettle plant: 

What is Organic Nettle Leaf?

The stinging nettle (Urtica dioica) is an herbaceous plant that is native to Asia, Europe, and Africa, which can now be found worldwide. Nettle plants are covered with hairs which act as miniature needles that can inject the skin with histamine, folic acid, and other substances that cause irritation and rashes on the skin. 

Ancient civilizations believed that the nettle plant has medicinal benefits. Early Egyptians used nettle as a cure for arthritis. In traditional Anglo-Saxon medicine, the nettle plant was used to treat rheumatism, upset stomachs, influenza, and muscle pain. It is even recognized in traditional Chinese medicine, categorized under herbal remedies that cure arthritic and rheumatic conditions. ^[1,2]

In Nepal, the nettle leaf is normally consumed as a vegetable that is typically added to soups, stews, and as a side dish to complement dishes.  

5 Benefits of Nettle Leaf

1. It can help relieve arthritis

Treating arthritis symptoms is one of the many uses nettle leaf is known for. 

It turns out that a lot of traditional medicine was correct in determining how and what nettle leaf can be used for. In one study, it is confirmed that the stinging  hairs of the nettle plant has the ability to relieve pain and reduce inflammation. ^[3]

In one clinical study, 81 people with osteoarthritis were given with a supplement containing fish oil, vitamin E, and stinging nettle, while a control group was given with a placebo. After three months, the people who were given supplements reported needing less of their prescribed anti-inflammatory medications, indicating that the incidence of inflammation was significantly reduced.^[4]

While further studies have yet to strengthen the scientific basis behind the nettle leaf’s anti-inflammatory properties, it is still considered an effective supplementary treatment for arthritis.

2. It can help lower blood pressure

High blood pressure is one of the most common medical conditions that puts people at a higher risk of developing a stroke or other serious heart conditions. 

The consumption of organic nettle leaf can help regulate your blood pressure levels in various ways. First, nettle extract was found to be linked with promoting nitric oxide production, which dilates blood vessels and thus decreasing blood pressure. ^[5]

In the same study, nettle was discovered to have compounds that may act as calcium blockers, which are drugs that work by reducing calcium content in the blood, effectively making it easier for the heart to pump blood. ^[5] 

And while it can help relax your cardiovascular system, it was also found to raise antioxidant levels in the heart as well, protecting it from harmful free radicals. ^[6]

3. It can help control blood sugar

For people who are suffering from diabetes, organic nettle leaf may be next herbal remedy for your symptoms.

In both human and animal tests, the nettle leaf was found to be capable of stabilizing blood sugar levels. It also contains compounds that are capable of imitating insulin, although the mechanism behind this is yet to be understood. ^[7]

In one case study, a diabetic 57-year-old male was prescribed metformin, a first-line medication in treating Type 2 Diabetes. At the same time, he started taking stinging nettle capsules as a supplementary treatment, but eventually decided to take the capsules alone. Even with taking nettle capsules only, his blood sugar levels stayed within normal levels – and upon stopping, his blood sugar levels immediately rose. ^[8]

4. It may treat enlarged prostate glands

Thanks to the nettle’s anti-inflammatory properties, it is also capable of relieving the symptoms of an enlarged prostate gland, also known as benign prostatic hyperplasia (BPH).

It was confirmed that organic nettle leaf contains the anti-inflammatory compound beta-sitosterol, which is able to reduce prostaglandin levels.^[9] Prostaglandin is a hormone found in various parts of the body, which acts as a signal for functions of the organ/part they’re made in. In the prostate, prostaglandin is responsible for initiating inflammation.

5. It is rich in nutrients

In general, nettle leaf is abundant in vitamins and minerals which make it such a beneficial supplement to our diets. ^[10]

Some of the vitamins that can be found in nettle leaves are vitamins A, C and K, with some variants of the B vitamins. It is also jam-packed with essential minerals, such as calcium, potassium, iron, magnesium, phosphorus, potassium, and sodium. Regular consumption of nettle can help you meet your daily requirements, especially if you’re inclined on eating plant-based foods. 

Nettle is also rich in carotenoids, such as lutein and beta-carotene, with the latter being known to aid in restoring the retina. 

Nettle leaf is also a good source of the good fats, linolenic acid, palmitic acid, stearic acid, and oleic acid, which are all essential in maintaining good heart health.

Best Ways to incorporate Nettle Leaf in Your Diet

For such a simple-looking plant, the nettle leaf’s abundance of benefits is truly a miracle of nature. 

Now, you may be wondering how exactly you can consume nettle leaf. After all, it seems to be dangerous to be eating something that can sting your skin, right?

Here are some easy and accessible ways you can consume nettle leaf if you’re interested in adding it to your diet. 

As an ingredient

When prepared properly, the nettle leaf can be used as a vegetable in soups, stews, and stir-fry. As mentioned earlier, nettle is a common ingredient in Nepalese food, as it is abundant in their lands. 

Some examples of food you can make out of nettle leaf include nettle pizza, nettle salad, sautéed nettle leaves, nettle pesto, creamy stinging nettle, and nettle smoothies.

it is said that nettle tastes almost like spinach, with a distinctive punch reminiscent of arugula. This makes nettle leaf a perfect addition to cream and tomato-based dishes. 

Avoid eating nettle raw as its hairs will irritate your tongue, which will make you feel uncomfortable for a long time.

As a tea

Like most herbaceous plants. the nettle leaf can be dried and used to make delicious herbal tea. This is one of the best ways to get the most nutrients out of a serving of nettle, as there is very little processing involved. 

Dried nettle leaves can be purchased as a loose-leaf variant or in tea bags. But if you live where nettle commonly grows, it’s best to harvest and dry them yourself. 

For a basic nettle leaf tea recipe, simply steep the appropriate amount of leaves in the desired amount of water. Boil the water, and let it rest for 5 minutes. When it’s slightly cooled, strain the tea as you pour into a teacup. You can also add honey, cinnamon, or sugar according to your preference.

As capsules

If fresh nettle isn’t readily available in your area, taking nettle essence in capsule form is also a great idea. Since it contains nearly all the essential nutrients your body needs, it would make a great supplement that will help boost your health and immunity. Partnered with a healthy lifestyle, of course!

Consult your doctor first especially if you’re currently taking medications. The compounds present in nettle extract may interfere with your medications. Your doctor will know the proper dose for you body and how often you should take it.

Harvesting Nettle Leaves

If you live in an area where stinging nettles are common, harvesting them for your own consumption would be a great idea. However, there are some precautions you must take while foraging nettle leaves for yourself, especially if you’re not getting them from your own garden.

The nettle plant’s growing season is between spring and summer, which is the best time to harvest them. This is because nettle plants tend to be tougher and bitter if they’ve grown taller than one foot and had already started flowering.

Like all plants, the nettle absorbs everything around it. Therefore, you should avoid harvesting nettle plants located in roadsides and other polluted areas, as well as in places where pesticides could’ve been used. 

When harvesting nettle leaves, wear gloves to avoid irritating your hands. It’s not called THE stinging nettle for nothing!

Precautions

Aside from the fact that it can sting your skin upon contact, the nettle leaf is generally safe for consumption when prepared. But if you’re already allergic to similar types of plants, avoid the consumption of nettle leaves as it may also cause a lethal allergic reaction (although this is quite rare).

Nettle leaves are also a mild diuretic, so if you have a preexisting kidney condition, avoid it to prevent further damage to your kidneys. 

Because research has yet to confirm its effects on babies and children, pregnant women, nursing mothers, and young children should avoid consuming nettle for therapeutic purposes. 

Summary

For a plant so common and sometimes considered a nuisance, the nettle plant is another one of nature’s gifts that people should be aware of. Its abundance of vitamins, minerals, and other healthy compounds make it a healthy addition to people’s diets. 

It has the power to relieve arthritis, stabilize blood pressure levels, and can even treat painfully enlarged prostate glands. 

It is also a versatile ingredient that can be added to pizza, pasta, smoothies, stir-fry, and even smoothies!

References

[1] Adhikari, B. M., Bajracharya, A., & Shrestha, A. K. (2015). Comparison of nutritional properties of Stinging nettle (Urtica dioica) flour with wheat and barley flours. Food science & nutrition, 4(1), 119–124. https://doi.org/10.1002/fsn3.259

[2] Stinging nettle leaves. (n.d.) Retrieved from: https://www.meandqi.com/herb-database/stinging-nettle-leaves

[3] Rayburn, K., Fleischbein, E., Song, J., Allen, B., Kundert, M., Leiter, C., & Bush, T. (2009). Stinging nettle cream for osteoarthritis. Alternative Therapies in Health & Medicine, 15(4), 60.

[4] Jacquet, A., Girodet, P. O., Pariente, A., Forest, K., Mallet, L., & Moore, N. (2009). Phytalgic, a food supplement, vs placebo in patients with osteoarthritis of the knee or hip: a randomised double-blind placebo-controlled clinical trial. Arthritis research & therapy, 11(6), R192. https://doi.org/10.1186/ar2891

[5] Qayyum, R., Qamar, H. M., Khan, S., Salma, U., Khan, T., & Shah, A. J. (2016). Mechanisms underlying the antihypertensive properties of Urtica dioica. Journal of translational medicine, 14(1), 254. https://doi.org/10.1186/s12967-016-1017-3

[6] Testai, L., Chericoni, S., Calderone, V., Nencioni, G., Nieri, P., Morelli, I., & Martinotti, E. (2002). Cardiovascular effects of Urtica dioica L. (Urticaceae) roots extracts: in vitro and in vivo pharmacological studies. Journal of ethnopharmacology, 81(1), 105–109. https://doi.org/10.1016/s0378-8741(02)00055-7

[7] Domola, M. S., Vu, V., Robson-Doucette, C. A., Sweeney, G., & Wheeler, M. B. (2010). Insulin mimetics in Urtica dioica: structural and computational analyses of Urtica dioica extracts. Phytotherapy research : PTR, 24 Suppl 2, S175–S182. https://doi.org/10.1002/ptr.3062

[8] Hailemeskel, B., & Fullas, F. (2015). The use of Urtica dioica (stinging nettle) as a blood sugar lowering herb: a case re-port and a review of the literature. Di-abetes Res Open J, 1(5), 123-127.

[9] Nyamai, D. W., Arika, W. M., Rachuonyo, H. O., Wambani, J. R., & Ngugi, M. P. (2016). Herbal management of benign prostatic hyperplasia. Journal of Cancer Science & Therapy, 8(5), 130-134.

[10] Upton, R. (2013). Stinging nettles leaf (Urtica dioica L.): Extraordinary vegetable medicine. Journal of Herbal Medicine, 3(1), 9-38.