Having a piece of fruit can satisfy your sweet tooth while providing important nutrients like vitamins and fiber.

But if you are monitoring your sugar intake, you may want to choose fruits that are low in sugar. Here's a look at low-sugar fruits you can incorporate into your diet.

Grapefruit

This tart, citrus fruit is a popular breakfast food with many nutritional benefits. While grapefruit is relatively low in sugar, it’s a great source of vitamin C.

One half of a medium-sized grapefruit contains 8.5 grams (g) of sugar and 43% of the daily value for vitamin C. Vitamin C plays a vital role in immune health and collagen formation. It also helps improve iron absorption from plant sources.

Grapefruit also has a low glycemic index. The glycemic index measures how quickly food raises blood sugar. Food with a low glycemic index take longer to digest and so cause a smaller and slower rise in blood sugar levels. That means following a low-glycemic index diet—which can include most fruit—can help manage diabetes

A 2021 review of studies even found that grapefruit may help prevent type 2 diabetes.

Try incorporating grapefruit into salads or a meal that contains non-starchy vegetables like broccoli and lean protein like chicken.

Berries

Berries are lower in sugar than many other fruits. Here is a look at the sugar content of 1 cup of raw berries:

• Raspberries: 5 g
• Strawberries: 7 g
• Blackberries: 7 g

At 15 grams of sugar per 1 raw cup, blueberries have a higher amount of sugar. But blueberries still have other positive properties and benefits. For instance, eating a moderate amount of berries on a regular basis has been linked to a lower risk of type 2 diabetes.

Berries are also rich in fiber, polyphenols, and vitamins. Plus, they have a low glycemic index value. Higher intakes of fruits with a low glycemic index value, like berries, have been shown to significantly improve hemoglobin A1C levels in people with type 2 diabetes. Hemoglobin A1C, or HbA1c, is a blood test that measures a person’s average blood sugar levels over the last three months.

Enjoy a handful of berries as a mid-day snack, or add fresh or frozen berries to plain Greek yogurt.

Lemons

With their tart flavor, it's no surprise that lemons are among the top choices for low-sugar fruits.

Lemons contain 2.1 g of sugar and 2.4 g of fiber per fruit.

While you might not reach for a lemon when you're hungry, you can squeeze their juice into a glass of water for a refreshing beverage. You can also mix lemon juice with extra-virgin olive oil to create a tasty salad dressing.

Limes

Limes have even less sugar than lemons. One lime contains 1 g of sugar and 2 g of fiber per fruit.

If you don't want to eat a lime as a whole, similarly to a lemon, you can use a lime as part of a dish or beverage.

Cranberries

Cranberries are low in sugar, containing just 4 g per cup. They’re also a rich source of beneficial plant compounds with antioxidant properties. Antioxidants are substances that help limit damage caused by free radicals, which have been linked to cancer and other chronic diseases.

Cranberries also may decrease the risk of urinary tract infections by about one-third in people at an increased risk for developing the infection.

When buying cranberries, look for those that are shiny and plump with a deep color. If you enjoy the tart taste of fresh cranberries, you can add them to Greek yogurt, oatmeal, or salads.

Limit dried cranberries, as they are generally sweetened with sugar. For example, one-fourth of a cup of dried cranberries contains around 29 g of sugar.

Watermelon

Despite having a sweet and delicious flavor, watermelon is relatively low in sugar. A cup of diced watermelon provides 9 g of sugar, with just 45 calories.

While watermelon has a high glycemic index rating, it is 92% water and contains few carbohydrates, which gives it a low glycemic load. Glycemic load considers the glycemic index of a food and the amount of carbohydrates per serving. It is believed to give a more accurate picture of a food's impact on blood sugar than glycemic index rating alone.

Kiwis

One kiwi fruit contains 7 g of sugar.

These little green fruits rank low on the glycemic index scale and are a good source of fiber. They're also an excellent source of vitamin C. One kiwi fruit provides 62% of the daily value for vitamin C and 2.3 g of fiber, with just 48 calories.

You can eat kiwi fruit alone or add diced kiwi to salads, fruit cocktails, or smoothies. Prevent ripe kiwis from spoiling by storing them in the refrigerator.

Avocados

Avocados are low-sugar fruits that are incredibly nutritious. One whole avocado contains less than half a gram of sugar.

An avocado also provides you with 9 g of fiber. And because they’re rich in monounsaturated fats, avocados may help lower cholesterol levels and improve heart health.

A recent study found that daily avocado consumption for 12 weeks improved blood sugar control, cardiometabolic risk factors, and overall diet quality in adults with obesity and insulin resistance (when it’s hard for your body to take glucose out of your blood).

Avocado is a versatile fruit with a creamy, buttery flavor. You can add mashed avocado to whole-grain toast or eggs or use it as a dip for veggies.

Oranges

Oranges are a sweet, citrus fruit that can fit into a low-sugar diet. One orange contains just under 13 grams of sugar. From that orange, you’ll also get 3 grams of fiber and 70% of the daily value for immune-boosting vitamin C.

Plus, oranges have a high water content, which can help you stay hydrated.

When shopping for oranges, choose those with a bright orange color that feel heavy and firm to the touch.

Apricots

Apricots are an excellent snack for those watching their sugar intake. Two small apricots contain 6 g of sugar. The pair of apricots also have 1.4 g of fiber, with just 34 calories.

Snack on fresh apricots, skin and all, or add them to your favorite low-sugar dishes.

Although dried apricots are slightly higher in sugar and lower in fiber—containing 4.2 grams of sugar and 0.6 g of fiber per small slice—they still fall relatively low on the glycemic index scale.

Eating dried apricots in moderation and pairing them with foods high in protein and healthier fats like nuts and cheese may help slow absorption and prevent spikes in blood sugar.

Plums

Plums have fewer grams of sugar than many other fruits. One plum contains less than 7 g of sugar. The low glycemic index fruit also has 1 g of fiber, with just 30 calories.

When purchasing plums, choose one that is plump and deep-colored. Eat it as you would an apple.

Choosing a Fruit For You

The U.S. Dietary Guidelines recommend that most adults consume two cups of fruit daily. However, it's important to be mindful of your serving size and the type of fruit you eat.

Portion sizes should be limited to serving sizes of one cup or one medium fruit, which is about the size of your fist.

Choose fresh, frozen, or canned fruits more often than 100% fruit juices. Fruit juice tends to be high in sugar and low in fiber, which may cause larger increases in blood sugar than whole fruits.

If you are choosing canned or frozen fruit, be sure to look for phrases like "packed in its juices," "no added sugar," or "unsweetened."

If you have diabetes, fruits that are higher in sugar don’t have to necessarily be avoided completely. However, they should be consumed in moderation. For instance, dried fruits like dates, raisins, and sweetened cranberries have smaller portion sizes than other types of fruit.

If you have diabetes, it's also a good idea to pair fruits with a protein and fat source to slow down how quickly your blood sugar rises.

A Quick Review

Although fruits contain natural sugars, it's still a healthy option for those watching their sugar intake. Low-sugar fruits like berries, kiwi, and citrus fruits with a low glycemic index value can help control blood sugar levels while providing essential nutrients like vitamin C, fiber, and antioxidants. Higher-sugar fruits like dried fruit also offer important nutrients but should be consumed in moderation. If you have diabetes, pair fruits with non-starchy vegetables, lean protein, and healthy fats to create balanced meals that help keep your blood sugar in your goal range.

Aspartame is an artificial sweetener that’s approximately 200 times sweeter than sugar. It contains just four calories per gram and is commonly used in diet drinks and low-calorie foods.

Many people use aspartame in place of caloric sweeteners as a way to cut back on calories and manage their added sugar intake. However, there are several health concerns related to the frequent consumption of aspartame and aspartame-sweetened foods and drinks.

Why Do People Use Aspartame?

Aspartame is one of the most common artificial sweeteners in the United States. It first entered the food market in 1981 and continues to be a replacement for sugar in soda, candy, and diet foods. It’s the main ingredient in popular zero-calorie sugar substitutes like ​​Nutrasweet® and Equal® and can be found in Diet Coke, Trident chewing gum, and sugar-free products, such as sugar-free pancake syrup.

People use artificial sweeteners like aspartame to cut back on the number of calories they consume and to help manage their blood sugar levels. For example, a twelve-ounce serving of regular Coke contains 140 calories and 39 grams, or 9.75 teaspoons, of added sugar, while the same serving of Diet Coke provides zero calories and zero grams of sugar.

Unlike caloric sweeteners, like table sugar and corn syrup, aspartame has a minimal effect on blood sugar levels, which is why it’s often recommended to people with prediabetes and diabetes.

Additionally, because artificial sweeteners contain virtually zero calories, many people view artificially-sweetened foods and drinks as “healthier” than products that are sweetened with sugar.

However, the regular consumption of artificial sweeteners has been linked to several health issues, which is why the safety of many artificial sweeteners, including aspartame, has been questioned by scientists and healthcare providers for decades. 

Is Aspartame Bad For You?

High consumption of aspartame-containing products, such as diet soda, has been linked to several health concerns. However, the research is still ongoing.

Recently, The International Agency for Research on Cancer (IARC)—the cancer agency of the World Health Organization (WHO)—classified aspartame as a Group 2B carcinogen. Group 2B carcinogens are considered possibly carcinogenic to humans, meaning they may have the potential to cause cancer.

The agency classified aspartame as Group 2B based on limited evidence that consuming aspartame may cause cancer in humans. This does not mean consuming aspartame will necessarily result in cancer. However, it suggests diets very high in aspartame may be harmful to health and may increase the risk of some cancers with excessive consumption.

A study that included data on 102,865 people found high consumers of total artificial sweeteners, including aspartame, had a 13% higher risk of overall cancer compared to non-consumers. The study found the use of aspartame and another artificial sweetener called acesulfame-K had the strongest association with increased cancer risk.

It should be noted the U.S. Food and Drug Administration (FDA) has issued a statement that it disagrees with IARC’s classification of aspartame as a possible carcinogen to humans.

Possible Side Effects of Aspartame

In addition to potentially causing an increased cancer risk, diets high in aspartame have been linked to other health concerns. However, many of the findings on aspartame and health are inconsistent, meaning some studies have shown aspartame can negatively impact health while others have found no effect.

May Harm the Microbiome

Some evidence suggests consuming artificial sweeteners, like aspartame, could negatively impact the gastrointestinal microbiome, or bacteria in the gut, and promote a pro-inflammatory environment in the digestive tract.

For example, studies in animals and humans show aspartame may increase the number of pathogenic, or disease-causing, bacteria in the gut while decreasing microbial diversity. Having microbial diversity, or many different kinds of bacteria, is considered a sign of a healthy gut.

A recent study of 120 people found aspartame intake significantly altered intestinal microbiota and significantly affected microbiota function compared to the control groups.

May Negatively Impact Blood Sugar Control

Aspartame and other artificial sweeteners are often recommended to those with diabetes as an alternative to sugar. However, some studies suggest aspartame use does not improve glycemic control, or management of optimal blood sugar levels.

Research also suggests regular aspartame use may decrease the body’s sensitivity to insulin, the hormone that regulates blood sugar levels. However, findings are conflicting and more studies are needed to understand how aspartame impacts glycemic control.

May Negatively Impact Brain Health

Some evidence suggests artificial sweeteners like aspartame may increase oxidative stress in the body, which could harm cognitive health.

A study that included data on 2,888 people found people who consumed one or more artificially-sweetened drinks per day were nearly three times more likely to develop dementia compared to people who did not consume artificially-sweetened beverages.

The study also linked artificially-sweetened beverage intake to an increased risk of stroke. Interestingly, sugar-sweetened beverages were not linked to dementia risk.

Aspartame may also negatively impact neurobehavioral health—or how the brain regulates emotion, behavior, and learning—by increasing levels of the stress hormone cortisol and increasing the brain's vulnerability to oxidative stress.

One study found participants who consumed a high-aspartame diet (25 mg/kg body weight per day) for eight days were more irritable, exhibited more symptoms of depression, and performed worse on spatial orientation tests.

May Harm Heart Health

A recent study that included data on 103,388 people found artificial sweetener intake was associated with an increased risk of heart disease and aspartame intake specifically was linked to a 17% increased risk of stroke. This may be due to the impact of artificial sweeteners on inflammation, gut health, weight status, blood vessel function, and more.

How Much Aspartame Is Too Much?

Although organizations like the IARC have linked aspartame to some health concerns, the FDA considers aspartame to be safe for human consumption. According to the FDA, aspartame is safe in doses under 50 milligrams per kilogram of body weight per day.

To reach the upper end of the Acceptable Daily Intake (ADI), a person weighing 132 pounds would need to consume around 75 packets of aspartame sweetener in a single day.

This level of aspartame consumption would be difficult to reach on a daily basis, which is why organizations like the FDA still consider aspartame, and other artificial sweeteners linked to increased cancer risk, as safe for human consumption. 

However, recent research has made it unclear if levels lower than the ADI harm health. Some evidence suggests people who regularly consume artificially-sweetened beverages and consume artificial sweeteners well under the current ADI are at a greater risk of some health issues, including dementia and stroke.   

Who Should Avoid or Limit Aspartame?

Certain groups of people may need to avoid aspartame and aspartame-containing products for health reasons. 

For example, people who have phenylketonuria (PKU) need to avoid aspartame. PKU is a genetic disorder in which the body lacks the enzyme needed to break down an amino acid called phenylalanine. Aspartame contains phenylalanine, so it’s not appropriate for people with PKU. A lifelong low-phenylalanine diet is the primary treatment option for people with this condition.

Additionally, some evidence suggests aspartame may increase the risk of cancer, specifically liver cancer. While more research is needed, people who are at a higher risk of liver cancer, such as people with chronic viral hepatitis, people with obesity, and people with type 2 diabetes, may want to limit their intake of aspartame and aspartame-containing foods.

A Quick Review

Aspartame is an artificial sweetener found in a variety of foods and drinks, such as diet soda and sugar-free sweets. 

Aspartame has zero calories and is often recommended as a blood sugar-friendly sweetener. However, diets high in aspartame have been linked to a few health concerns, including an increased risk of heart disease and cancer.

While artificial sweeteners like aspartame are considered safe by regulatory agencies like the FDA, research on their long-term safety is ongoing.

When it comes to spicy foods, people generally fall into two categories—those who love them and those who avoid them at all costs.

If you’re a lover of all things spicy, you’ll be glad to know that spices such as peppers and chilies offer more than just flavor. Compounds in spicy foods may help reduce blood pressure, support weight management, and boost longevity. However, spicy foods aren’t for everyone, especially if you have digestive issues.

Here's a look at the potential health benefits and risks of eating spicy foods.

What Makes Foods Spicy?

Spicy foods and peppers contain chemical compounds called capsaicinoids that give them their heat. Capsaicinoids are most concentrated in the white lining of a pepper.

When you bite into a pepper, capsaicin—the most common capsaicinoid in hot peppers—attaches to heat-sensing receptors in the mouth, causing a burning sensation.

May Support Heart Health

Heart disease is the leading cause of death in the United States and around the world.

There is some evidence that spicy foods may reduce blood pressure and cholesterol, two key risk factors for heart disease.

For example, a 2022 review of studies found that spicy foods and peppers may help improve blood pressure and decrease the risk of death from heart disease or stroke.

In addition, a 2017 observational study found that spicy foods may significantly decrease daily salt intake, individual salt preference, and blood pressure by modifying how the brain perceives salty tastes.

Another 2017 observational study linked spicy foods to decreased low-density lipoprotein (LDL), or “bad” cholesterol, levels. Additionally, the study found that people who ate spicy foods more than five times per week had significantly higher high-density lipoprotein (HDL), or “good” cholesterol levels, than those who did not.

However, the same study showed that triglyceride levels increased with the frequency of spicy food intake. High triglycerides can increase the risk of heart disease and stroke.

Furthermore, a 2023 review of observational studies found that while higher intakes of spicy foods may help lower blood pressure, it may also negatively impact cholesterol levels.

Note that most studies to date examining the effects of spicy food on heart health are observational, meaning they can only find associations. Further high-quality human studies are needed to establish a clear relationship.

May Improve Gut Health

The gut microbiome plays a vital role in our health and well-being. An imbalance of bacteria in the gut has been associated with gastrointestinal (GI) and metabolic disorders like irritable bowel syndrome (IBS) and diabetes.

While spicy foods may cause digestive discomfort in some people, they may actually benefit gut health when consumed in moderation.

Research suggests that capsaicin may improve gut health by increasing the amount of good bacteria in the gut while decreasing the abundance of disease-causing bacteria.

Low doses of capsaicin may also help remove excess acid from the stomach, promoting the healing of stomach ulcers.

However, further studies are needed to establish a clear relationship between capsaicin and gut health.

Steps You Can Take For Improved Gut Health

May Aid in Weight Loss

In one 2021 observational study, 63% of participants reported experiencing greater meal satisfaction after eating a meal with capsaicin spices. The study also found that people who rarely consumed spicy foods were more likely to be classified as "non-lean."

Several human studies suggest that spicy food consumption may support weight management by increasing energy expenditure and fat burn, suppressing appetite, and improving gut microbiome composition.

Of note, many of these studies were short-term, had relatively small sample sizes, and used supplemental capsaicinoids rather than natural food sources.

Additionally, some studies have shown neutral or even adverse effects on weight loss.

One 2022 review noted that while spicy foods containing capsaicin may decrease appetite, it does not protect against obesity in the long run.

Another 2023 review of observational studies found that people who consumed higher amounts of spicy foods were more likely to have overweight or obesity.

Researchers believe this may be due to spicy foods increasing cravings for sweets and carbohydrate-rich foods to relieve the burning sensation. Spicy foods are also more likely to be meat and less likely to be vegetables, which may also contribute to weight gain.

May Improve Longevity

Perhaps the most promising benefit of spicy foods is their potential to increase longevity. This may be due to the antioxidant and anti-inflammatory effects of capsaicin.

One 2021 review looked at four observational studies with a total of 564,748 adult participants to examine the association between consumption of spicy food (chili pepper, chili sauce, or chili oil) and mortality (death).

Researchers found that, compared to those who did not regularly consume spicy foods, regular consumers had a 12% decreased risk of all-cause mortality.

Furthermore, another 2015 review linked spicy food consumption with lower mortality risk from specific causes such as cancer, ischemic heart diseases, and respiratory diseases.

Nutritional Facts of Spicy Foods

The nutrition profile of spicy foods can vary depending on their ingredients and preparation methods.

However, the spice in many foods often comes from capsaicin, a compound found in chili peppers.

One raw chili pepper has the following nutrition profile:

• Calories: 18
• Fat: 0.2 grams (g)
• Sodium: 4 milligrams (mg)
• Carbohydrates: 4 g
• Fiber: 0.7 g
• Protein: 0.8 g
• Vitamin C: 72% of the Daily Value (DV)

Vitamin C is important for a healthy immune system, iron absorption from plant sources, and collagen production.

Chili peppers are also relatively high in beta-carotene, a type of antioxidant that can be converted to vitamin A in the body.

Risks of Spicy Foods

Spicy foods are generally considered safe when consumed in moderation. However, large amounts of capsaicin may cause uncomfortable GI symptoms, including:

• Heartburn
• Nausea
• Vomiting
• Diarrhea
• Stomach pain

These symptoms may be more severe in people with IBS who are not used to eating spicy foods regularly.

Although rare, studies have linked the intake of chili peppers and spicy foods to leg cramps, skin rashes, and hives.

Furthermore, some observational studies suggest that higher intakes of spicy foods may increase the risk of cancer, especially of the stomach, gallbladder, and esophagus. However, other studies have shown that the frequent consumption of spicy foods may actually protect against GI cancers, particularly esophageal cancer.

Further research is needed to establish a clear connection between spicy food intake and cancer.

Tips for Consuming Spicy Foods

Even though spicy foods may offer several promising health benefits, it's important to consume them as part of a balanced diet and in a healthy way.

For example, adding peppers to an omelet or stir fry can give it a nutrient boost and increase its flavor. However, deep-fried hot wings or fried jalapenos are unlikely to offer significant health benefits and should be consumed in moderation.

Additionally, many hot sauce varieties are high in additives like sodium, a nutrient you may need to limit if you have high blood pressure.

How to Increase Your Spice Tolerance

If you're not used to eating a lot of spicy foods and want to improve your tolerance, consider the following tips:

• Start slow: Start by adding a pinch of red pepper flakes to your favorite meals to see how your body tolerates it.
• Gradually increase the intensity: Start with milder peppers like Anaheim or poblano with less capsaicin. When you feel like your taste buds have gotten used to your current spice level, gradually incorporate hotter spices or peppers.
• Eat spicy foods more often: The more you eat spicy foods, the more your tongue will get used to the sensation.
• Keep a cooling beverage on hand: Studies suggest milk is the best choice to reduce the oral burn from capsaicin. This is believed to be due to its protein and fat content. If you're not a fan of milk, newer studies indicate that sweetened fruit punch like Kool-Aid can significantly reduce burn due to its sucrose content.

A Quick Review

Spicy foods that contain capsaicin may help improve blood pressure, satiety, gut health, and longevity. However, research is conflicting, and most existing evidence is limited to observational and animal studies.

High intakes of spicy foods may cause uncomfortable GI symptoms like nausea, stomach pain, and diarrhea. These symptoms are more likely to occur in people with digestive issues.

If you want to increase your intake of spicy foods, it is important to do so gradually to minimize potential side effects.

The foods that fuel your body have a profound impact on your overall health, including the health of your gut. 

While an eating pattern high in ultra-processed foods and added sugar can lead to negative changes in gut bacteria and increase your risk for developing digestive conditions, such as constipation and irritable bowel syndrome (IBS), a diet rich in health-promoting foods can protect and support the gut.

Though a number of foods, including fruits, vegetables, and legumes, can help promote optimal digestive health, certain foods—and drinks—are especially rich in gut-supportive nutrients and can be easily consumed as quick and nutritious snacks.

Here are 15 snacks for a healthy gut.

1. Pistachios

Nuts, like pistachios, make an excellent snack choice because they’re shelf-stable, portable, and can be paired with sweet and savory ingredients. Pistachios are rich in fiber, containing 10% insoluble fiber and 0.3% soluble fiber by weight. Studies show that the fiber found in pistachios may promote the growth of beneficial gut bacteria that produce short-chain fatty acids (SCFAs), like butyrate.

SCFAs are compounds that help keep the gut healthy by fueling the cells lining the large intestine, maintaining the integrity of the intestinal barrier, and regulating inflammation in the digestive tract. 

Try pairing pistachios with other fiber-rich foods, like apples or raisins, for a filling and gut-friendly snack.  

2. Kefir Smoothie 

Kefir is a fermented yogurt drink that has powerful gut-supportive properties. Kefir is rich in probiotic microorganisms, like lactic acid bacteria (LAB), which may help improve digestive health.

Studies show that drinking kefir can benefit gut health in several ways, such as through lowering markers of intestinal inflammation, increasing SCFA production, and supporting the growth and function of beneficial bacteria. What’s more, study findings suggest that a diet rich in fermented foods may help protect against gut dysbiosis, which is a term that refers to an imbalance between gut bacteria, such as an overgrowth of pathogenic bacteria.

Kefir can be used as a base for smoothies, which can be made with other nutritious foods known to support digestion, like frozen berries and flax seeds.

3. Avocado Toast

To keep your gut healthy, it’s recommended that adults consume 28 grams (g) of fiber per day. Avocados are a rich source of fiber, providing 9.25 g per 136-gram avocado (about one medium avocado), and can help you meet your daily needs for this important nutrient.

Eating avocados regularly has been shown to improve gut health by increasing SCFA production and the abundance of beneficial bacteria that reside in the digestive tract. A 2021 study in 163 adults found that participants who consumed between 140 to 175 g of avocado (about one medium avocado) for 12 weeks experienced increased bacterial diversity, greater abundance of the SCFA-producing bacteria Faecalibacterium, Lachnospira, and Alistipes, and lower fecal bile acid concentrations compared to a control group.

Bacterial diversity is considered a sign of a healthy gut, while lower fecal bile acid concentrations may help reduce the risk of health conditions like colon cancer.

For a gut-healthy snack, top whole-grain, gluten-free, or sourdough toast with mashed avocado and sprinkle the top with fresh herbs.

4. Apple and Peanut Butter

Apples are a good source of fiber. One medium 182-gram apple with its skin provides 4.37 g of fiber.

Apples contain a type of soluble fiber called pectin, which may help support gut health by promoting the growth of anti-inflammatory microorganisms, such as Faecalibacterium prausnitzii bacteria, and improving the gut barrier function. The gut barrier, or the intestinal mucosal barrier, allows for the absorption of nutrients and water while protecting your body from pathogens and toxic substances.

While apples are rich in fiber, vitamins, minerals, and protective plant compounds, they’re low in protein and healthy fats. Pairing apples with protein- and fat-rich peanut butter makes a more satiating snack choice.

5. Overnight Oats

Though oats are most commonly consumed at breakfast time, they can be enjoyed as a hearty snack any time of day.

Oats are an excellent source of gut-promoting nutrients, like fiber. Oats contain a type of soluble fiber called beta-glucan, which is readily fermented by bacteria in the large intestine. This fermentation process produces SCFAs that benefit gut health in many ways.

Oat consumption has also been shown to promote the growth of beneficial bacteria like Bifidobacterium and Lactobacillus species in healthy people, as well as in those with gut conditions such as celiac disease.

Overnight oats can be made in bulk so that you can always have a gut-friendly snack on hand. Plus, overnight oats can be made with other ingredients that help support digestive health, like fruit, seeds, and nuts. 

6. Chia Pudding 

Chia seeds are packed with nutrients that may help improve your gut health. Just one ounce of chia seeds provides an impressive 9.75 g of fiber, which covers over one-third of your daily fiber needs. They’re also rich in anti-inflammatory and antioxidant compounds, like polyphenols, which may help regulate intestinal inflammation and promote a healthy gut environment.

Chia seeds are also a good source of zinc, a mineral that tends to be low in people with digestive diseases such as inflammatory bowel disease (IBD).

Chia pudding is easy to whip up and makes a healthy choice when you’re in the mood for a sweet yet healthy snack. 

7. Greek Yogurt

Regularly consuming foods and drinks naturally high in probiotics is a smart way to care for your gut.

Yogurt contains live bacteria, such as S. thermophilus and Bifidobacterium animalis , that can be incorporated into the gut bacteria community where they can promote a healthy gut environment.

In addition to supporting the gut, yogurt provides a number of nutrients that are good for overall health, including calcium, magnesium, and protein. A 7-ounce serving of low-fat, plain, unsweetened Greek yogurt provides 20 g of filling protein, making Greek yogurt a satisfying snack option.

8. Berries and Cottage Cheese

Berries, such as blueberries, raspberries, and strawberries, are rich in fiber, vitamins, minerals, and anti-inflammatory plant compounds that positively impact gut health.

The antioxidant and anti-inflammatory compounds found in berries may influence gut health by reducing levels of pro-inflammatory proteins and protecting against cellular damage. 

Berry intake has also been shown to protect against cancers of the digestive tract, including colon cancer and stomach cancer.

Berries can add additional nutritional benefits to protein-rich snacks, such as cottage cheese, which is a fermented dairy food that contains probiotics. 

9. Hummus and Veggie Sticks 

Bean-rich diets can help promote a healthy gut environment by encouraging regular and comfortable bowel movements and supporting the growth of beneficial bacteria.

Research suggests that adding more beans to your diet could be an effective way to reduce your risk of digestive conditions like colorectal cancer. A 2022 review that included 29 studies on legumes found that every 100-gram (about half a cup) serving per day increment of legume consumption was associated with a 21% lower risk of colorectal cancer.

Hummus is a creamy dip made from chickpeas, a type of bean that’s high in fiber and plant-based protein. Hummus can be paired with sliced vegetables for a light, yet filling gut-friendly snack. 

10. Green Salad with Salmon 

Leafy greens, like arugula, kale, and spinach, are loaded with gut-supportive nutrients, such as fiber and carotenoid plant pigments. Carotenoids have potent antioxidant activities and promote gut health by supporting gut barrier function and reducing pro-inflammatory compounds.

Topping salad with a healthy protein source, like canned salmon, increases the satiety factor of the dish while providing gut-supportive nutrients, such as omega-3 fats. Omega-3 fats may help reduce inflammatory compounds in the gut while encouraging the growth of probiotic bacteria.

11. Collagen Matcha Latte 

If you’re in the mood for a gut-soothing beverage, try making a collagen matcha latte. Collagen is a type of protein that can be mixed into both hot and cold beverages. Studies show that supplementing with collagen may help support the health of the gut barrier and may reduce common digestive symptoms, such as bloating, when consumed on a regular basis.

A 2022 study of 40 women found that 93% experienced a reduction in digestive symptoms, including bloating when supplementing daily with 20 g of collagen for eight weeks.

Matcha is a concentrated green tea powder that has powerful anti-inflammatory properties and may help improve gut dysbiosis in some people.

Whip up a matcha latte using matcha, collagen, and milk of your choice for a tasty, gut-friendly drink.

12. Dark Chocolate-Covered Strawberries 

Though consuming too much added sugar from sweets like candy and sugary drinks could harm the health of your gut, some sweet treats, like dark chocolate-covered strawberries, can benefit your digestive health.

Strawberries are rich in fiber and anti-inflammatory compounds known to have positive effects on the gut. Dark chocolate also provides gut health-promoting substances, including prebiotics, which help fuel friendly bacteria in the digestive system. 

A 2022 study that included 48 people found that the participants who consumed 30 g of 85% dark chocolate daily for three weeks experienced significant increases in gut bacteria diversity and reported better mood, which the researchers attributed to the chocolate’s ability to act on the gut-brain axis—a signaling pathway between the digestive tract and the central nervous system.

 13. Lupini Beans  

Lupini or lupin beans have recently become a popular snack in the U.S., and for good reason. Thanks to their high protein and fiber content, lupini beans make a filling snack choice that can satisfy your salty cravings in a healthy way. 

A 50-gram serving of lupini beans provides 7 g of protein and fiber, both of which can help keep you feeling satisfied between meals. Their high fiber content is beneficial for gut health and may help encourage the growth of beneficial bacteria, including SCFA-producing bacteria. Lupini beans can be enjoyed on their own as a quick snack or can be added to salads, soups, and other snack dishes to boost their nutritional value.

14. Kiwis 

If you frequently experience constipation, snacking on kiwis may help support healthy bowel movements. The fiber found in kiwi helps retain water in the digestive tract, which may help improve stool consistency and support the movement of stool through the gut. 

A 2020 study of 79 people with chronic constipation found that eating two kiwis per day for four weeks helped decrease straining and improve stool consistency and frequency. What’s more, the researchers noted that the kiwi treatment resulted in fewer adverse side effects compared to treatment with prunes or psyllium husk.

Kiwis have also been shown to promote restful sleep, so they can be enjoyed as an after-dinner, gut-healthy snack.

Constipation Remedies to Try When You Can't Poop

15. Roasted Edamame

For a savory snack option that’s satisfying and good for the gut, try snacking on roasted edamame. Edamame is packed with protein and fiber, providing 18.4 and 8 g per cup, respectively.

Plant proteins, like edamame, help support the growth of friendly bacteria in the gut. For example, soy proteins, like edamame, contain essential amino acids that encourage the growth of probiotic microorganisms, such as Lactobacilli and Bifidobacteria bacteria.

What’s more, research shows that choosing plant-based proteins over animal-based proteins could help lower the risk of cancers of the digestive tract, including colorectal cancer.

To make a snack that supports the health of your gut, coat edamame with olive oil and sea salt and roast it at 375℉ for 30 minutes, stirring occasionally.  

A Quick Review 

Nourishing your gut is key to keeping your body healthy and reducing your risk of common conditions, such as IBS and colorectal cancer. 

In addition to fueling up with nutritious meals, incorporating gut-healthy snacks into your diet is an easy way to support the health of your digestive system. 

Gut-healthy snacks can be made from affordable, nutritious ingredients like beans, fresh fruit, nuts, and unsweetened dairy products like Greek yogurt. Try incorporating the snacks listed above into your diet for a delicious and easy way to care for your gut. 

Calisthenics is a form of resistance training that uses the weight of your body along with gravity to help strengthen your muscles, increase your endurance, and improve your mobility. Exercises range from simple movements that do not require any equipment to more intense moves like a pull-up or a burpee, as well as common exercises like push-ups, lunges, squats, and crunches. Some people even consider gymnastics a form of calisthenics.

Because these exercises easily fit into almost any training style or exercise regimen, they are ideal for beginners as well as advanced exercise enthusiasts. Overall, calisthenics is an excellent way to work out that is accessible to people of all ages and fitness levels. Here is what you need to know about the benefits of calisthenics as well as how to get started.

The Benefits of Calisthenics

Calisthenics is a great way to build functional strength and improve your fitness level—no matter your current fitness level or experience. This form of resistance training has a number of health benefits, too. Here are some of the more notable advantages of incorporating calisthenics into your workout.

Increases Strength

Calisthenics consistently boosts muscle strength through movement. A small study of 28 men found that calisthenics can improve strength in a relatively short period of time. After eight weeks of calisthenics, participants increased the number of push-ups and pull-ups they were able to do even though their workouts did not include these specific exercises. Meanwhile, those studied who did not do calisthenics did not see the same improvements.

Improves Fitness Levels

Consistent use of calisthenics in your workout routine may lead to improved cardiovascular health, including increased endurance and a healthier heart. Research shows that you improve your fitness levels when doing high-intensity movements like burpees or mountain climbers. In fact, researchers have found fast-paced calisthenics to be equivalent to running on the treadmill or doing intervals on a track.  

Helps With Weight Management

Calisthenics can help reduce body fat while maintaining or increasing muscle mass. Additionally, calisthenics tend to be more aerobic in nature, which may help with weight loss as well.

Improves Posture

The movements required to perform calisthenics stretch and strengthen your muscles, tendons, and ligaments. Regularly incorporating these exercises into your workout plan can not only help improve your balance and flexibility, but also improve your posture.

Researchers also have noted that short bursts of calisthenics can be particularly useful for beginners who previously were more sedentary. In fact, they found that breaking up sedentary time with calisthenics may be an effective way to increase steadiness and dynamic balance, which is particularly important as you age.

Boosts Mood and Wellbeing

While exercise can boost your mood, reduce your stress, and improve your overall sense of well-being, calisthenics may offer additional benefits for your mental health. For instance, research has shown that calisthenics may reduce cognitive decline and could be useful for dementia prevention. Calisthenics may even be useful for improving mood in those with certain diseases like multiple sclerosis or ankylosing spondylitis.

How to Start Calisthenics

If you want to start doing calisthenics, it is important to have a plan in place. To start, determine when you want to workout and where you are going to do it. It also can be helpful to schedule your workouts just like you would a meeting or a date. This way, you will be more likely to prioritize your workout and stick to it.

You should plan what moves you are going to do and for how long. If you are having trouble coming up with a plan, it can be helpful to work with a certified personal trainer or find a video or tutorial online. Just make sure it fits your fitness level and is something you would enjoy doing.

If you are looking for ideas on what exercises to incorporate into your workout plan, here are some popular calisthenics that you may want to try.

Push Ups

1. Lie flat on the floor with your face toward the floor.
2. Place your hands a little wider than shoulder width.
3. Push straight up until your arms are fully extended, while keeping your core tight and your back straight.
4. Lower yourself to the ground and then repeat the motion.
5. Perform three to five sets of 10 to 20 repetitions, if you can. (It is OK to change how many reps you do if you need and work up to 20 reps.)

You can modify this move by putting your knees on the ground, or by doing the push ups standing and using a wall to "push up" rather than the floor. 

Squats

1. Stand with your feet about shoulder width apart.
2. Lower your hips to about 90 degrees while trying to keep your body upright.
3. Return to standing position and repeat.
4. Perform three to five sets of 10 to 20 repetitions, if you can. (It is OK to change how many reps you do if you need and work up to 20 reps.)

You can modify this move if you want by using a chair. Slowly sit down and then rise again.

Plank

1. Begin in the "up" position of a push-up and hold your body still.
2. Keep your core tight for 30 seconds.
3. Do this exercise in between other exercises for three to five reps.
4. Work toward a plank hold of 60 to 90 seconds and repeat a few times.

Lunges

1. Stand in a split stance with one foot roughly two to three feet in front of the other foot.
2. Keep your torso straight, your shoulders back, and your hands on your hips. 
3. Bend your knees and lower your body until the back knee is a few inches from the floor. 
4. Make sure your weight is evenly distributed between both legs.
5. Push back up to the starting position, keeping your weight on the heel of the front foot.
6. Perform three to five sets of 10 to 20 repetitions, if you can.

Burpee

1. Stand with your feet about hip-width apart and your arms at your sides. 
2. Bend down and place your palms on the floor in front of your feet. 
3. Jump your feet out behind you to assume the high-plank position. 
4. Keep your core tight and spine straight. 
5. Perform a push-up. 
6. Make sure your hips don’t sag and keep your back from arching. 
7. Jump your feet outside of your hands for a squat. 
8. Stand up and jump stretching your arms above your head. 
9. Land with your knees bent to absorb the impact. 

You can modify burpees move by eliminating the push-up portion. This alternative is good for people with the endurance to do burpees but not the strength to perform push-ups yet.

Tips for Beginners

Here are some tips to help you get started if you are new to calisthenics.

• Set clear and attainable fitness goals
• Be sure to warm up and cool down
• Pay attention to your form and seek guidance, if needed

A 30-Day Bodyweight Challenge To Tone and Tighten Your Entire Body

Who It's For

Calisthenics is ideal for both the beginner and the experienced exercise enthusiast who want to work out without needing equipment. Because most of these exercises rely on your body weight for resistance, you can perform these movements in short intervals in any small space.

Keep in mind, too, that calisthenics activate multiple muscle groups and involve a lot of movement. While these characteristics encourage improvement in your mobility and increase your heart function, they also can pose some risks if you have stability issues, certain medical conditions, or joint inflammation. But if done properly—and with a healthcare provider’s consent—calisthenics is an ideal full-body workout that can be done by anyone.

A Quick Review

Calisthenics is a type of resistance training that uses your body weight and gravity to help you build strength and endurance. Calisthenics has many health benefits and can improve your fitness level, boost your mood, better your posture, and help with weight management. If you are interested in incorporating calisthenics workouts into your exercise plan, it is important to start small and focus on consistency. You also should set attainable goals, prioritize your workouts, and ensure you are using the proper form. If you are unsure how to make a plan or how to do certain moves, working with a personal trainer can be helpful.

This Personal Trainer-Approved Weekly Workout Schedule Balances Strength, Cardio, and Rest Days

Bloating is a condition where your belly feels full and tight like it’s full of gas, causing discomfort. Symptoms of bloating can include excessive gas, stomach pain or discomfort, feeling full even when eating small amounts, and stomach rumbling. The condition can last anywhere from 24 hours to a few days, depending on the cause.

Causes of Bloating 

There are many reasons you might feel bloated, from minor to serious. If you experience bloating often, you can usually manage it once you know its cause. 

• Gas: Some foods cause your gastrointestinal tract to produce more gas than others. They include high-sulfur vegetables like Brussels sprouts, asparagus, and broccoli. Swallowing air is another common cause. 
• Large meals: Depending on when you eat, you could go many hours between meals, increasing your hunger and causing you to eat more than you need, which can lead you to produce more gas than usual.
• Menstruation: The changes in hormones during your period can cause bloating.
• Lack of fiber: If you do not get enough fiber, it could cause food to travel inefficiently through your digestive system. 
• A sedentary lifestyle: Sitting for too long can cause the contents of your abdomen (including your intestinal tract) to compress, slowing digestion.
• Stress: When you’re stressed, your body slows down digestion, causing bloating, pain, and indigestion. 
• Other medical issues: Bloating can be a symptom of a more serious condition, like irritable bowel syndrome (IBS).

Short-Term Care for Bloating

If you are wondering how to reduce bloating fast, here are some options you can try. 

Increase Your Activity 

If you are one of the 80% of Americans working a sedentary job, chances are you could use more movement throughout the day.

There are many benefits to exercising more, including reducing your risk of bloating. When you exercise, the motion increases blood flow to your digestive tract, massaging food along.  A recent meta-analysis found that walking for just a few minutes after a meal can aid in digestion and prevent blood sugar spikes.

You do not have to become a gym rat to add more movement to your routine. Take a walk, go swimming, or engage in active play with your children. An increase in your activity could be enough to make your bloating go away. 

Relax Your Body 

If you feel tension in your mind and body, it could be causing you to feel bloated.

When you are able to relax, your gastrointestinal tract works better. When you carry a lot of stress, your autonomic nervous system easily enters a sympathetic state–also known as fight, flight, or freeze. In this condition, your body slows digestion. As you relax, the system returns to a parasympathetic state, allowing your food to more easily move along the digestive tract. 

There are many ways to relax your mind and body, including taking a warm bath. The warm water can also relieve cramping, which helps you destress. Other ways to relax include having a good laugh, performing deep breathing exercises, reading your favorite book, listening to calming music, and spending time in nature. 

Give Yourself an Abdominal Massage 

If dietary changes do not help your bloating, try massaging your abdomen. Doing so can help move food along in your bowels, decreasing your discomfort. 

Start on your right side near your pelvis and rub upwards in a circular motion until you reach your ribcage. Move in a straight line to your upper left side and move down to your left hip. Once, they go upward towards your belly button. Then, repeat the process for up to 10 minutes, always moving in a clockwise direction. Going counter-clockwise could make your problem worse. 

Here are some tips to make your massage more effective:

• Use your fingertips to rub, not the palm of your hand. 
• Incorporate massage oil to avoid friction and help you relax. 
• Lay flat on your back on a comfortable surface throughout the massage. It will relax your abdominal muscles and give you good access to the entire area. 
• After warming up your abdomen with the first pass, you can add a little more pressure with your fingertips until the massage ends. 
• If you feel pain or tenderness in any area, stop. It could be a sign that you are harming yourself or that something more serious is going on. 

Do the massage at least once a day to see if it reduces your bloating.

Try Over-the-Counter Remedies 

There are many drugstore medications that could help relieve your gastrointestinal symptoms. They are typically how to reduce bloating overnight. 

Medicines containing simethicone–like GasX–are effective at relieving bloating caused by gas. Pepto Bismol contains bismuth subsalicylate. The medicine reduces bloat caused by overindulging in food and lactase aids like Lactaid reduce bloating due to a dairy intolerance. 

You can often find these medications in local pharmacies or grocery stores. Ask a pharmacist if you are unsure which one to try. 

16 Reasons You May Feel Bloated—and What to Do About It

Long-Term Remedies for Bloating

Frequent bloating could mean you need a long-term solution. Here are changes you can make to reduce chronic bloat. 

Avoid Foods That Cause A Lot of Gas 

Gas is a common cause of bloating and can be easy to avoid with a change in diet. Try eliminating different greens to reduce bloating from vegetables. The same goes for fruits and grains.

You can try a low-FODMAP diet. It reduces the amount of fermentable foods as well as those with oligosaccharides, disaccharides, monosaccharides, and polyols you eat. It is an elimination diet to determine which foods cause your bloating so you know what to avoid to prevent it. The following are examples of foods eliminated throughout the diet. 

• Fermentable foods: Pickles, kefir, kombucha, miso, sourdough bread, natto, and cheese. 
• Oligosaccharides: Wheat, garlic, legumes, and onions. 
• Disaccharides: Milk, yogurt, and ice cream. 
• Polyols: Nectarines, plums, cauliflower apricots, and most sugar-free candies.

When you discover which foods cause your bloating, you can avoid them to reduce it. 

Another option is to avoid foods and beverages that cause excess air to gather in your stomach and intestines. Chewing gum, drinking soda, and sparkling water all encourage air to enter your gastrointestinal tract. It can also happen when you drink through a straw. As air travels through the system, it causes gas and bloating. 

Eat Smaller Meals Throughout the Day 

A  large meal is often the culprit of bloating. You might think that three meals a day is best and you would not be the only one. For years, research indicated that eating three moderately-sized meals was the best way to go. However, recent research indicates that this likely is not the case. 

By eating four or five smaller meals, you can stay satisfied and avoid overeating. These effects can lead to more stable blood sugars, weight loss, and more consistent energy throughout the day.

By incorporating complex carbs, protein, healthy fats, fruits, and vegetables, you can get all the nutrients you need throughout the day without feeling bloated. 

Increase Your Fiber Intake 

Constipation is a common cause of bloating and increasing the amount of fiber you eat can help relieve it. 

Fiber is a carbohydrate that serves as a tool for your body to digest foods. There are two types of fiber and both have positive health impacts. 

• Soluble Fiber: dissolves in water and helps regulate your blood sugar and cholesterol levels. 
• Insoluble Fiber: does not dissolve and helps move food along your digestive tract, reducing constipation and bloating. 

While soluble fiber can help you feel less hungry, insoluble fiber can help with the bloating caused by constipation. 

Foods with soluble fiber include black beans, lima beans, broccoli, Brussels sprouts, avocados, sweet potatoes, turnips, pears, figs, apricots, apples, and carrots. 

The Best Foods High in Fiber

Cut Down on Sodium 

Adults need fewer than 2,300 milligrams of sodium per day. That’s the equivalent of around one teaspoon of table salt. However, the U.S. Food and Drug Administration (FDA) reports that the average American consumes more than 3,400.

If you feel bloated a lot, it could be because your sodium intake is too high. It is easy to eat too much sodium because it is abundant in ultra-processed food. Both fast food and packaged grocery store foods tend to contain a lot of it. Grains and meats are the largest culprits but soups, crackers, salad dressing and more can also contribute to increased sodium levels. 

Salt causes your body to retain water which is a cause of bloating. By watching the amount of sodium you take in, the bloating should gradually decrease. 

Quit Smoking

When you smoke, you take in much more air than the average person. As you breathe in from a cigarette or vape pen, the air can travel into your digestive tract, causing you to bloat. 

Trying to quit smoking overnight can lead to dangerous side effects so take it slow. Speak with your healthcare provider or an addiction specialist who can help you safely wean off of nicotine and get you out of the habit of reaching for it. 

Quitting nicotine can also increase your appetite, providing more opportunities to take in fiber which can also reduce your bloating.

When to See a Healthcare Provider

Occasionally, bloating could mean that something more serious is going on in your body. It is a symptom of many health conditions. 

Your bloating combined with other symptoms could be a sign of IBS, celiac disease, Crohn’s disease, ulcerative colitis, gastrointestinal blockage, endometriosis, gastritis, ascites, cancer, and pancreatic insufficiencies.

It is unlikely for bloating to lead to one of these health conditions, but it is important to be aware of them so you know to visit your healthcare provider if something seems off. For many of these conditions, prompt treatment is the key to a positive outcome. 

You should see your healthcare provider if you experience the following:

• You have bloating so severe it impacts your ability to perform everyday activities. 
• You experience vomiting or diarrhea. 
• There is blood in your stool.
• You experience chronic heartburn. 
• You lose weight without trying. 

These could be signs that something serious is going on that you can not fix by yourself. 

A Quick Review 

Bloating is a condition that makes your abdomen feel too full or stretched out. There are many causes, ranging from minor to severe. By experimenting with different short-term and long-term remedies, you can help your body avoid bloat. If other concerning symptoms arise, consult with your healthcare provider.

You need water for virtually every process in your body. Water plays a role in keeping your temperature normal, lubricating joints, protecting your spinal cord, and eliminating waste from your body.

Drinking enough water also prevents dehydration, a state you reach when you don’t have enough fluids in your body that can cause a variety of symptoms like mood changes, kidney stones, and constipation.

Some of your day’s water intake comes from the food you eat or other liquids you drink. But regular water offers all the benefits with none of the calories, sugar, or other potential drawbacks of some of the other water sources.

Prevents Headaches

Dehydration can cause headaches on its own. Dehydration can also lead to headaches by worsening underlying issues like headache disorders, such as migraine, or conditions caused by body fluid imbalance.

A 2020 study of women ages 18-45 found that the more dehydrated the women were, the more severe their migraine symptoms were. Dehydration was also associated with worse headache pain over a longer period of time and led to more frequent migraines.

Drinking water can stave off headaches brought on by dehydration.

Signs and Symptoms of Dehydration

Helps Prevent Chronic Conditions and Faster Aging

Staying adequately hydrated may slow down the aging process, prevent chronic conditions, and even help you live longer. Authors of a 2023 study determined this after analyzing people’s serum sodium levels. The levels of sodium in your blood tend to increase when you are not as well hydrated. In the study—which looked at 15,752 people over 25 years—people with higher levels of serum sodium tended to have worse outcomes.

The study found that people ages 45 to 66 with higher serum sodium levels were more likely to have signs of faster aging. Higher serum sodium levels were also associated with earlier death and the development of chronic conditions. 

Higher serum sodium levels were found to be related to a higher risk of the following conditions:

• Dementia
• Diabetes
• Chronic lung disease
• Heart failure
• Stroke
• Atrial fibrillation, an abnormal heart rhythm

Meanwhile, proper hydration was associated with a lower risk of several chronic conditions.

Decreased hydration is one of the main factors that elevates serum sodium. More research is needed to say for certain whether hydration, serum sodium, chronic conditions, aging, and death are all directly related.

Helps Manage Weight

Drinking water may help people who are overweight or who have obesity meet whatever goal weight a healthcare provider has set.

A 2019 review of studies found an average weight loss of 5% among people who upped their water intake. People in the six trials included in the review either drank water before meals, replaced caloric beverages with water, or drank more water every day. The most effective method for weight loss was replacing calorie-containing beverages with water.

Once whatever recommended weight has been lost—or if you’re already within your recommended range—drinking water can then help you maintain your weight.

Improves Concentration

It can be hard to concentrate when you’re dehydrated. You may have headaches, or your brain may not be functioning at optimal levels. After all, your brain is up to 75% water.

A 2020 study of more than 2,500 adults older than 65 found an association between hydration and mental performance among women. In the study, women who were better hydrated tended to perform better on tests of attention and processing speed.

In a small 2020 study of Chinese young adults, going without water for 12 hours led to impaired memory. Drinking 17 ounces (oz) of water was enough to improve memory.

May Improve Mood

When the young adults in the 2020 Chinese study hadn’t had water in 12 hours, they felt fatigued and angered. However, once they drank 17 oz of water, their mood improved.

A 2018 study of 3,327 Iranian adults also found that drinking water was associated with better mood. The researchers found that the more water people reported drinking, the less likely they were to report being depressed. People who drank 2 cups or less of plain water a day were twice as likely to be depressed than those who drank more than 5 cups daily.

Improves Athletic Performance

Adequate hydration is important for everyone, including athletes. Drinking water can help athletes with:

• Performance
• Post-exercise recovery
• Injury prevention

Not getting enough water has been shown to cause dips in endurance and strength. The amount you need varies by your activity level. It’s generally recommended to be well hydrated before exercise, to drink during extended exercise, and to rehydrate after you’re done.

Nutrition of Water

In general, 8 oz of plain bottled water contains:

• Calories: 0 grams (g)
• Fat: 0 g
• Sodium: 4.8 milligrams (mg)
• Carbohydrates 0 g
• Fiber: 0 g
• Added sugars: 0 g
• Protein: 0 g

The mineral content, such as calcium and magnesium, can change depending on the brand.

Risks of Water

It’s hard to drink too much water, but it can happen. In rare cases, people may develop water intoxication, which is when you drink more water than your kidneys can process. Water intoxication is most frequently reported in relation to water-drinking contests. The condition can cause seizures, delusions, coma, or death.

It’s also possible for water to get contaminated and for you to get sick after drinking contaminated water. The US Environmental Protection Agency regulates public water systems, so tap water is typically safe to drink. However, germs or chemicals can be in tap water at levels high enough to make you sick. When this happens, your water utility company will notify you. The company will also send out an annual report on your water’s safety. If you have a private well, you have to check water safety levels yourself.

Editor’s Note: You can drink tap water, filtered water, or choose from several types of bottled water, including:

• Artesian well water, which is water from an aquifer below the surface
• Mineral water, which contains minerals and trace elements from the water source itself
• Spring water, taken from a natural spring arising from an underwater rock formation
• Well water, collected from a hole bored into the ground to an underground source

Some bottled water may also be tap water or municipally treated water. 

Tips for Consuming Water

Guidelines vary for how much total fluid to get per day, ranging from 2 to 2.7 liters (l) of fluid a day for women and 2.5 to 3.7 liters a day for men. Those amounts are for fluid of any type, including fluid from food.

There’s no current recommendation for how much plain water to drink a day. But know that you only get 20% of your daily water needs through food—the other 80% would be from beverages, including plain water. 

To get the water you need, try these tips: 

• Carry a water bottle and refill it throughout the day. 
• Freeze a few water bottles so you have cold water throughout the day.
• Swap out sugary drinks for water.
• Order water when eating out or serve it during home-cooked meals. 
• Add a lemon wedge to your water for more flavoring.

Try to never get to the point where you are thirsty. Pay attention to body cues and, if you realize you are thirsty, have water. If you are someone who needs more water, maybe because you live in a hot climate or take certain medication that requires it, make sure you drink the amount you need to avoid dehydration. 

A Quick Review

Everyone needs water to function properly. Water provides many health benefits, including preventing headaches and chronic conditions. Water can also improve mood, concentration, and athletic performance. With 0 calories and no sugar, water can be a great substitute for other drinks. Swapping out other drinks for water when you are at home or eating out is one way to take in more water. You can also carry a refillable water bottle so you can drink more water throughout the day and reap its many benefits.

Olive oil is a versatile fat that's created through crushing, milling, and pitting olives to obtain their oil.

This nutritious oil is rich in protective compounds that positively impact health in several ways, including protecting against heart disease and type 2 diabetes.

It’s an important component of the Mediterranean diet, which is considered one of the healthiest eating patterns in the world.

Here’s everything you need to know about olive oil, including its nutrition, possible health benefits, and how to add it to your diet. 

Promotes Heart Health

Heart disease is the leading cause of death in the U.S. Diet and lifestyle choices can help lower your risk of heart disease by promoting healthy blood lipid levels, blood pressure, improving blood vessel function, and preventing atherosclerosis.

Atherosclerosis is the medical term for the thickening or hardening of the arteries caused by a buildup of plaque. Plaque is formed slowly over time as fats, blood cells, cholesterol, and other substances build up in your arteries, restricting blood flow. Atherosclerosis is the main cause of heart disease.

Diets rich in olive oil, such as the eating patterns of people living along the coast of the Mediterranean Sea, have been shown to protect against heart disease risk factors like atherosclerosis. 

Olive oil contains compounds, including phenolic antioxidants, that decrease the production of inflammatory molecules that promote atherosclerosis. For example, oleuropein is a phenolic compound found in olive oil that helps reduce inflammation and inhibits the expression of adhesion molecules, which play key roles in the development and progression of atherosclerosis.

Studies show that diets rich in olive oil may help reduce the progression of atherosclerosis. A 2021 study that included 939 people with heart disease found that the participants who followed an olive oil-rich Mediterranean diet for seven years had decreased atherosclerosis progression, as measured by the thickness of the inner two layers of the carotid artery (IMT-CC) and plaque height in the carotid artery, compared to those who followed a low-fat diet.

Additionally, regularly consuming olive oil may help reduce LDL cholesterol, increase levels of heart-protective HDL cholesterol, and reduce blood pressure, all of which may help prevent heart disease. 

A 2021 study that included data on 92,978 Americans found that those who more than a ½ tablespoon serving of olive oil per day had a 14% lower risk of heart disease compared to people who didn’t consume olive oil.

High in Anti-inflammatory and Antioxidant Compounds

One of the main reasons why olive oil consumption is associated with reduced disease risk is because it’s concentrated in compounds that help reduce inflammation and protect against cellular damage. 

Olive oil contains more than 200 plant compounds, including carotenoids, sterols, and polyphenols like hydroxytyrosol (HT) and hydroxytyrosol acetate (HT-ac), which act as powerful antioxidants in the body.

These compounds inhibit inflammatory pathways in the body and may help reduce markers of inflammation, such as C-reactive protein (CRP) and interleukin-6 (IL-6). 

A 2015 review of 30 studies that included 3,106 participants found that supplementation with olive oil in doses ranging from 1 milligrams (mg) to 50 mg per day led to significant reductions in CRP and IL-6 compared to control treatments.

Because olive oil is so high in anti-inflammatory substances, it may benefit those with inflammatory diseases like rheumatoid arthritis (RA). A 2023 study that included 365 people living with RA found that higher consumption of olive oil was associated with a significant favorable effect on RA disease activity and lower levels of inflammatory markers like CRP.

May Help Reduce the Risk of Common Health Conditions

Including more olive oil in your diet may help lower your risk of common diseases, such as type 2 diabetes, and may help you live a longer, healthier life.

A 2017 review of four cohort studies and 29 randomized control trials found that people in the highest olive oil intake category had a 16% reduced risk of developing type 2 diabetes compared to people in the lowest intake category. Additionally, the review found that olive oil supplementation improved markers of long-term blood sugar control and fasting blood sugar in people with type 2 diabetes compared with control groups, meaning that olive oil can be effective for preventing type 2 diabetes and improving health outcomes in people with existing diabetes.

Similarly, 2022 review found that each additional 25-gram serving per day of olive oil was associated with a significant 22% reduction in the risk of type 2 diabetes. The review also found that olive oil consumption lowered the risk of death from all causes.

Additionally, a 2022 study that included data on 92,383 Americans found that the participants who consumed the most olive oil had a 17% lower risk of cancer-related mortality, a 29% lower risk of neurodegenerative disease-related mortality, and an 18% lower risk of respiratory disease-related mortality.

The researchers concluded that replacing ten grams per day of fats like butter, mayonnaise, and margarine with the same amount of olive oil was associated with an 8%-34% lower risk of death from all causes.

Nutritional Facts of Olive Oil

Olive oil is a healthy fat that’s rich in vitamin E, a nutrient that functions as a powerful antioxidant in the body. Most of the fat in olive oil is unsaturated, making it a smart choice for heart health. 

Here’s the nutrition breakdown for a one-tablespoon serving of olive oil.

• Calories: 126
• Fat: 14 grams (g)
• Saturated Fat: 2.17 grams
• Monounsaturated Fat: 9.58 grams
• Polyunsaturated Fat: 1.33 grams
• Vitamin E: 2.93 mg or 20% of the Daily Value (DV)

Olive oil is mainly composed of monounsaturated fat and is low in saturated fat. The monounsaturated fats in olive oil, especially oleic acid, are beneficial for heart health. 

Study findings suggest that replacing sources of saturated fats, like butter, with monounsaturated fats, like olive oil, could help reduce the risk of heart disease.

Olive oil is also a good source of vitamin E, a nutrient that plays an important role in immune function and protects cells against oxidative damage that may otherwise lead to disease. 

Most people in the U.S. don’t consume enough vitamin E-rich foods. Some evidence suggests that around 96% of women and 90% of men in the U.S. have insufficient vitamin E intake, which could negatively impact overall health.

Fortunately, including more olive oil in your diet is an easy way to boost your intake of this essential nutrient. 

Risks of Olive Oil 

Olive oil is considered a healthy fat and is safe to consume for most people. However, people who are allergic to olives should avoid all olive-derived products, including olive oil.

Also, like all fats, olive oil is calorie-dense. Just one tablespoon contains 126 calories and 14 grams of fat. That said, high-calorie, high-fat foods, like olive oil, nuts, and avocados, can be enjoyed regularly as part of a well-rounded nutritious diet.

However, people who are trying to lose weight may want to cut back on their portions of high-calorie ingredients, like oils, in order to create a calorie deficit to promote fat loss. 

Tips for Consuming Olive Oil

Olive oil can be added to a number of sweet and savory recipes and is appropriate for low-to-moderate-heat cooking methods, like sauteeing and baking. 

Keep in mind that virgin olive oils, including extra virgin olive oils, have a lower smoke point than refined olive oils. Smoke point refers to the temperature at which an oil begins to smoke. The smoke point of extra virgin olive oil lies between 350-410⁰ F, while the smoke point of refined olive oil can range from 390-470⁰ F, making refined olive oil a better choice for higher-heat cooking.

Here are some easy ways to incorporate more olive oil into your diet:

• Drizzle extra virgin olive oil on finished dishes like pasta and roasted vegetables
• Use olive oil to make homemade salad dressings, hummus, and pesto
• Sprinkle olive oil over fruit-based dishes, like watermelon, mint, and feta salad
• Use olive oil in place of butter or vegetable oil for low and moderate-heat cooking
• Use olive oil to make baked goods like cakes and bread
• Mix olive oil, minced garlic, salt, and pepper to make an easy dip for freshly baked bread

There are many other ways to use olive oil in your kitchen, so don’t be afraid to experiment with this versatile fat. 

Try replacing different fats, like butter and vegetable oil, with olive oil in your favorite recipes, and keep high-quality olive oil in your pantry so you always have a healthy fat option to prepare delicious meals. 

A Quick Review

Olive oil is considered one of the healthiest oils you can eat. This heart-healthy fat is packed with protective plant compounds that may help reduce inflammation and protect against cellular damage. 

Diets high in olive oil have been linked to a number of health benefits, including lowering the risk of common health conditions such as heart disease and type 2 diabetes. Plus, olive oil is versatile and can be used in both sweet and savory recipes.

Consider stocking your kitchen with this multipurpose fat for an easy way to better your health.

Your gut houses trillions of bacteria, collectively known as gut microbiota.

Several factors, including your diet, body weight, stress, and medication use, influence your gut bacteria. Good gut health, including a balanced gut environment and healthy gut lining, is essential for overall health as your gut impacts your entire body as well as your mood, sleep quality, and more.

If you have an unhealthy gut, it may lead to digestive issues such as diarrhea and chronic bloating, as well as other symptoms and health conditions. Fortunately, there are several ways to care for and improve your gut health, some of which don’t have to do with your diet.

Here’s everything you need to know about gut health and steps you can take to repair your gut.

How Do You Repair Your Gut Health? 

Your gut contains an array of microorganisms. While some gut microorganisms are known to have anti-inflammatory effects, others can promote inflammation and harm gut health when their numbers get too high.

When your gut becomes imbalanced—known as dysbiosis in the medical field—there’s a  loss of beneficial microorganisms and an overgrowth of microorganisms that have the potential to harm health and create an inflammatory gut environment.

Several factors, some of which are out of your control, contribute to dysbiosis. For example, genetics and certain infections can alter the gut microbiota. However, factors within your control, such as diet and lifestyle, are among the most important contributors to gut dysbiosis.

Dysbiosis can negatively impact overall health and has been associated with a number of medical conditions, from gastrointestinal diseases to certain cancers.

Fortunately, no matter the cause of dysbiosis, there are several ways to improve the health of your gut and encourage a balanced microbial community within your gastrointestinal tract. 

Increase Your Fiber Intake 

A high-fiber diet has been shown to promote the health of beneficial bacteria in the gut and reduce the risk of several gut-related health conditions, such as colorectal cancer and diverticular disease.

Some fibrous foods, like artichokes and beans, are high in special fibers called prebiotics. Bacteria in your large intestine ferment prebiotics and release compounds called short-chain fatty acids (SCFAs). SCFAs provide energy for the cells that line your intestinal tract and are also involved in functions essential to gut health, such as mucus production and the regulation of intestinal pH.

Research shows that people who follow high-fiber diets have healthier guts, including increased microbial diversity, which is a sign of good gut health, compared to people who consume low amounts of dietary fiber.

Increasing your intake of high-fiber plant foods, such as vegetables, fruits, nuts, and beans, is an important part of caring for your gut and encouraging a balanced microbial community. 

13 High-Fiber Vegetables To Add to Your Diet

Cut Back on Added Sugar and Ultra-Processed Foods

A diet high in added sugar and ultra-processed foods can harm your gut barrier function and contribute to a pro-inflammatory gut environment. 

For example, research shows that high added sugar and ultra-processed food intake can result in an unfavorable microbiota composition by decreasing the abundance of beneficial bacteria, such as Bacteroidetes species, while increasing the growth of Proteobacteria in the gut, which have pro-inflammatory properties.

Interestingly, the gut microbiota of people who consume high-sugar diets is similar to the microbiota of people with health conditions such as metabolic disorders and inflammatory bowel diseases (IBD). Cutting back on ultra-processed foods and foods and drinks high in added sugar and increasing your intake of nutritious foods is an easy way to heal your gut.

Avoid Unnecessary Medication Use 

Although some medications are necessary, the overuse of certain medications, including antibiotics and proton pump inhibitors (PPIs), can negatively affect your gut. 

Antibiotics harm your digestive health by releasing chemicals that disturb the gut microbiota, which can lead to the overgrowth of opportunistic microorganisms. Chronic antibiotic use has been linked to dysbiosis, so avoiding the unnecessary use of antibiotics is recommended.

PPIs can negatively impact gut health, too, especially with long-term use. PPIs reduce gastric acid secretion, which decreases microbial diversity and induces dysbiosis.

Maintain a Healthy Body Weight

Research indicates that obesity is associated with increased gut permeability, which is a sign of an unhealthy gut.

A healthy gut is lined with a tight barrier that controls what travels across the gut lining and into the bloodstream. When the gut lining becomes permeable, also known as “leaky gut”, it allows material such as undigested food and toxins, to cross over into the bloodstream and other tissues, which contributes to low-grade inflammation.

What’s more, people with obesity are more likely to have gut dysbiosis, though research suggests that dysbiosis can both contribute to obesity and be caused by obesity. People with obesity seem to have less bacterial diversity compared to people considered to be at a healthy weight.

Don’t Smoke or Drink Excessively 

Smoking cigarettes and drinking heavily can harm your health in a number of ways, including altering gut bacteria and contributing to dysbiosis. Smoking elevates intestinal pH, which promotes the growth of pathogenic bacteria while reducing the number of beneficial microorganisms. This may be part of the reason why smoking cigarettes is considered a major risk factor for digestive conditions such as Crohn’s disease and peptic ulcers.

Chronic alcohol use is also associated with negative changes to the gut microbiota. People with alcohol use disorder have different gut microbiota compared to people who don’t drink excessively. Alcohol abuse leads to dysbiosis and well as increased gut permeability, both of which can harm gut health.

For these reasons, cutting back on drinking and quitting smoking should be a priority if you’re trying to heal your gut.

What Foods Improve Gut Health?

Studies show that diets high in certain foods are linked to a healthier gut. Incorporating the following foods into your diet may help improve gut health.

13 Best Probiotic Foods For Your Gut Health

Fermented Foods

Fermented foods, such as kimchi, yogurt, kefir, and sauerkraut, are foods that are produced using controlled microbial growth. Fermentation helps preserve foods and improve taste and texture. The fermentation process produces beneficial bacteria, such as lactic acid bacteria (LAB), which are probiotic bacteria that positively impact human health. 

According to study findings, diets rich in fermented foods may help protect against gut dysbiosis, encourage the growth of beneficial bacteria, and even improve symptoms of certain digestive conditions, such as IBS and IBD.

Fruits and Vegetables

Fruits and vegetables are rich in fiber as well as anti-inflammatory nutrients and phytochemicals, such as vitamin C, flavonols, phenolic acids, and anthocyanins, that can help encourage a healthy gut environment.

Diets high in fruits and vegetables have been shown to increase gut bacteria diversity and the number of beneficial bacteria such as Bifidobacterium and Lactobacillus, which are signs of a healthy gut.

Beans and Lentils 

Beans and lentils are high in fiber and provide a type of fiber called resistant starch. 

Resistant starch is fermented by gut bacteria, which leads to the production of short chain fatty acids (SCFAs), which promote gut health by fueling the cells that line your intestinal tract, regulating mucus production, and more.

Try adding lentils, chickpeas, black beans, and kidney beans to dishes like salads, grain bowls, and soups.

Nuts and seeds

Adding more nuts and seeds into your diet, like walnuts, flax seeds, and pecans, can help promote gut health in a number of ways. Studies show that diets rich in nuts and seeds may help encourage the growth of beneficial bacteria in your gut.

Plus, regularly eating fiber-rich nuts and seeds may help reduce your risk of certain digestive diseases like colon cancer.

Oats 

Whole grains are a good source of soluble fiber. Oats contain a type of soluble fiber called beta glucan, which is fermented by bacteria in the large intestine. The fermentation process produces beneficial SCFAs, which promote digestive health and encourage a balanced gut. 

Studies show that consuming oats may help stimulate SCFA production and promote the growth of beneficial bacteria like Bifidobacterium and Lactobacillus species in healthy people and in people with digestive conditions like celiac disease.

What Are The Symptoms of An Unhealthy Gut?

If you have an unhealthy gut, you might experience a variety of symptoms, such as:

• Bloating
• Gas
• Diarrhea and constipation
• Abdominal pain
• Nausea and vomiting 
• Feeling overly full after eating 

In addition to digestive symptoms, if you have an unhealthy gut, it can affect your entire body and lead to symptoms such as migraines, mood changes, and a compromised immune system.

Additionally, because your digestive system is responsible for the digestion and absorption of nutrients, including vitamins and minerals, people with gut issues often experience nutrient deficiencies, which can cause symptoms such as fatigue and low mood.

Best and Worst Foods for Bloating

How Could An Unhealthy Gut Affect Your Overall Health?

Having an unhealthy gut can impact health in a variety of ways. Your gut microbiota influences your entire body, including your immune system and brain, so prioritizing gut health is essential for keeping yourself healthy and reducing your risk of several diseases.

Poor gut health can increase your risk of digestive conditions like colon cancer, IBS, and IBD. Plus, dysbiosis and gut inflammation has been linked to an increased risk of mental health conditions such as depression and anxiety.

Dysbiosis can impact your immune system’s ability to fight off infections and could negatively impact your metabolism, nutrient absorption, and neurological health.

Although some causes for poor gut health are out of your control, you can work on improving your gut health by making changes to your diet and lifestyle, such as increasing your intake of fruits and vegetables and cutting back on added sugar. 

When To Contact a Healthcare Provider

Most people experience occasional digestive symptoms such as gas and bloating, but if you’re experiencing consistent symptoms, it’s important to make an appointment with a healthcare provider. 

Symptoms like constipation, abdominal pain, and bloating can be a sign of serious health conditions, such as colon cancer and uterine cancer, which is why persistent digestive symptoms should never be ignored. 

Your healthcare provider can perform testing to rule out underlying health conditions and recommend treatments such as dietary modification, supplements like probiotics, or medications if appropriate. 

A Quick Review

Your gut health impacts your entire body, from your brain to your immune system. Fortunately, there are many ways to support gut health, such as following a nutritious, fiber-rich diet and maintaining a healthy body weight.

If you think you may have compromised gut health or are experiencing digestive symptoms like persistent gas and constipation, make an appointment with a trusted healthcare provider. They can rule out underlying health issues and recommend ways to improve your gut health, such as transitioning to a more nutritious diet and cutting back on your alcohol intake.

If simple things like twisting to reach for your phone, or a sneeze, trigger pain in your lower back, it may be time to practice lower back stretches that target and relieve tension here. Whether it’s an ongoing injury or a temporary setback, it’s best to address lower back pain (also known as lumbar pain) as early as possible.

As many as 23% of adults globally experience chronic lower back pain, which can stem from mechanical issues (disc and soft tissue injuries), degenerative problems (like osteoarthritis), inflammation, oncology (cancer-related), or infections like soft tissue abscesses. 

Another major cause of lower back pain occurs during pregnancy, where a myriad of hormones, musculoskeletal and body mass shifts leave around 50% of people lingering with lower back pain even one year postpartum.

The lower back is comprised of five vertebrae, a network of nerves, discs, muscles and other tissues. Tightness in other areas such as the hamstrings and hip flexors are common culprits, and can interfere with fluid motion of the spine and therefore your mobility. 

Thankfully, stretching can help you regain your range of motion, making everyday tasks such as climbing stairs and lifting objects less bothersome.

Here are 10 gentle stretches for the lower back. You will need a cushioned yoga mat and a sturdy chair.

Cat-Cow

Cat-Cow (sometimes called cat-camel) is a dynamic, yet soothing, yoga stretch that incorporates two movements. Its key function is to lengthen and improve the spine’s flexibility. It also promotes excellent posture and brings awareness to major muscles, including those of your core.

1. Start on all fours with your wrists aligned to shoulders and knees to hips—knees hip-width apart. Toes are untucked.
2. To begin, keep a neutral spine and gaze looking forward. 
3. On an inhale, transition to cow pose by dipping your stomach toward the ground, raising your chin up and looking to the ceiling. Relax your shoulders back and down. 
4. On an exhale, move into cat pose by scooping your belly to your spine, curving your spine and tucking your chin toward your chest. Push your hands into the mat to feel the full stretch.
5. Flow between positions for one minute. 

Child's Pose

Known as Balasana (‘bala’ means child and ‘sana’ means posture in Sanskrit), Child’s Pose is also a popular stretch in Pilates and yoga and a welcome pause during a tough workout. This stretch is also great at elongating the lower back muscles and opening the hips. This can reduce stress and back pain, as well as bloating.

1. Start kneeling tall, with knees hip-width apart and palms resting on your thighs. 
2. Forward bend and reach your arms forward as you sit your glutes back on your heels, toes touching and knees spread. 
3. As you exhale, push your glutes back to rest on your heels as you lower your upper body toward the mat. 
4. Stretch your arms long and forward with palms facing down. 
5. Rest your head on the mat as you press your chest further toward the ground to deepen the stretch. Hold for 30-60 seconds, taking deep breaths.

Knee-To-Chest Stretch

This stretch loosens and lengthens tight muscles in the lower back, your erector spinae and glutes. Be extra cautious if you suffer from a slipped disc or osteoarthritis as this positioning can aggravate the pain further. The knee-to-chest stretch is a simple, yet effective stretch to quickly relieve tension caused by tight muscles in the lower back. 

1. Lie on your back and bend your knees, feet flat on the floor. 
2. Bend your right leg toward your chest and interlace both hands just under your knee. Pull your leg toward your torso, relaxing your lower body on the mat. You can keep your other leg bent or straight, as long as your back doesn't hurt. If it hurts, try bending your leg to keep your spine neutral on the floor.
3. Hold for 30 seconds while taking deep breaths and return to the leg back before switching to the other. Repeat three times on each leg.

Supine Spinal Twist

As the name suggests, this exercise involves a gentle twisting motion to relieve tension in the spine and lower back regions. Twisting motions are also a massage for your internal organs, which can relieve constipation and improve digestion.

1. Lie face up on the mat, legs stretched long and arms lengthened out in a T-shape with palms facing down.
2. Gently activate your core by pulling your belly towards your spine. At the same time, bend your left knee and on an exhale, pull it over your right leg as you twist your spine. 
3. Rest your left knee on the floor in front of your right leg, gently pushing down on the knee with your right hand. Keep your gaze toward your left hand to deepen the twist and stretch. 
4. Hold for five long breaths and slowly rotate back to the starting position. Repeat on the other side. 

Pelvic Tilt

Lower back pain can cause a postural shift, often with your pelvis tilting forward and lordosis (a more prominent curve) of the spine. Pelvic tilts can rectify the mechanics by firing up the core to improve stabilization in this area, which can reduce strain on the lower back.

1. Lie on your back, with knees bent and feet on the mat.
2. Scoop your belly button in and press your lower back into the mat, before tilting your pelvis back and holding for a second or two.
3. Inhale and rotate the pelvis forward, feeling the movement in your lower back.
4. Continue for one minute for three rounds.

Shoulder Bridge

The shoulder bridge stretch is a take on a classical Pilates exercise that mobilizes the spine and lengthens the muscles along the back to help alleviate tightness and tension. 

1. Lie on your back and bend your knees with feet planted on the mat. Arms are straight and resting by your side. 
2. As you start the movement, inhale and press your lower back into the mat, before exhaling and raising your hips up, pushing through your hips. 
3. At the top of the movement squeeze your glutes and check your hips are above your ribs in a straight line. 
4. Hold for a second or two before lowering back down, starting from the top of your spine and rolling the vertebrae back down like a bicycle chain reconnecting.
5. Repeat 10 times for two-three rounds. 

Standing Roll-Down

The standing roll-down opens the space between each vertebra across the entire spine to relieve tightness and also reset your posture and kick-start those core muscles for better stability across your entire body.

You can practice this exercise next to a wall for added support throughout the movement.

1. Stand with your heels against the wall and then take around a half-foot step forward. 
2. Scoop your belly and keep your core braced. Rest your shoulders down, letting your arms hang by your sides.
3. Take a deep breath in and as you exhale, tuck your chin toward your chest and begin to roll the body down from the neck first, one vertebra at a time. 
4. Your head, neck and shoulders will continue to round forward as you curve the spine.
5. Lower as far as you can without straining your hamstrings. You can also bend your knees as your hands brush the floor.
6. On an exhale, rewind from the ground up by re-stacking your spine, vertebrae by vertebrae, using your abdominal muscles to help bring you back up to standing, resting your shoulders down. 
7. Continue for 6-10 roll-downs.

Figure Four

Tight hips can cause your pelvis to rotate forward, leading to lower back pain. The figure four stretch encourages your hips to open and massages your lower back as it rests on the mat. You should feel this stretch in your glutes, too.

1. Lie on your mat face up with bent knees and feet flat, hands resting by your side.
2. Lift your right leg and, keeping a bend at the knee, cross and rest your foot over your left knee. 
3. Clasp both hands behind your left knee and pull that leg toward your body, keeping the feet flexed and your head and shoulder relaxed on the mat. You will feel a stretch along your right hip.
4. Hold for 20-30 seconds and breathe deeply, before returning the leg back and switching sides. 

Seated Fold

A seated fold is a popular yoga pose in which your body forward folds onto itself, stretching your whole back as well as loosening your hamstrings and hips. 

1. Sit tall on your mat with legs straight in front and feet actively flexed. 
2. On an exhale, lean forward by hinging at your hips, reaching your arms long in front. Make sure you stretch rather than collapse your back. 
3. Reach your hands as far as you comfortably can along your legs and lower your head toward your lower body. 
4. You can bend your knees if you need to, for further reach. You can also loop a light resistance band or yoga strap around your feet and grab a side in each hand to gently pull yourself deeper into the stretch. 
5. Hold for 30 seconds for three rounds.

Seated Nerve Flossing

Your lower back will feel the pinch if sciatica or a herniated disc is at the root of your problem. Caused by compression on the sciatic nerve, sciatica pain radiates along the lower back and often down the leg, into your foot. If a flare-up is causing tension and pain, nerve flossing will stretch localized muscles to bring about relief, however, you will likely feel some mild pain with this stretch. If the pain is intolerable, you shouldn’t do this stretch.

1. Start sitting tall in a chair. On an exhale, tuck your chin into your chest and slump over from below your chest.
2. Bring your arms to rest behind your back.
3. Straighten your right leg with your foot flexed and raise it up toward your upper body.
4. Lower it back down and repeat this on the same leg for a total of ten times, keeping the upper body slumped.
5. Roll back up to the starting point and repeat the same for the other leg.

A Quick Review

When low back pain flares up or persists, even the simplest motions can become painful. It can happen out of the blue, like a sudden fall, or linked to an ongoing issue such as a slipped disc, sciatica, osteoarthritis or lingering problems post pregnancy.

Sometimes, stretching can help lengthen muscles that may be spasming or just tight in the lower back. You can target this region with exercises such as cat-cow and standing roll-down, which lengthen and relax lower back muscles to facilitate easier movement.