Metabolic syndrome is a group of conditions that increase your risk of heart disease, stroke and type 2 diabetes. Some risk factors can be managed through lifestyle changes, as being sedentary, an unhealthy diet, consuming excess calories, inadequate sleep, smoking and alcohol intake all increase the likelihood of developing this group of conditions.1 Metabolic syndrome is categorized by the presence of three of the following: Thing is, unless you’re getting regular blood testing, you may not know if you have a problem with your blood sugar or lipids–and so you may have no clue you have metabolic syndrome at all. While these metrics are used to diagnose metabolic disease, there are sneakier signs that there is a problem. Here’s what to look for—and how to treat it.
1. Ready-to-Eat Whole-Grain Cereal
Finding time to go in the morning can be tricky enough. When you’re in a hurry to get out the door, a bowl of fiber-rich whole-grain cereal can do wonders to kickstart your digestive system, says Sylvia Klinger, M.S., RDN, a nutritionist and owner of Hispanic & Multicultural Nutrition Communications, LLC. That’s because whole grains are rich in digestion-friendly fiber. Considering that 90% of women and 97% of men don’t get the 28 to 34 grams we need daily, that’s good news for just about everyone. However, not all whole-grain cereals are equally effective. Look for brands that list whole grains like whole wheat, bulgur, barley, oats or quinoa as the first ingredient and contain at least 3 g of fiber per serving. While you’re at it, check the nutrition label for added sugars, as some cereals pack high amounts of the sweet stuff. A reasonable limit is no more than 10 g of sugar per serving.
2. Kiwi
We don’t have to tell you that prunes are great for relieving constipation. But they’re not the only fruits that can get things moving. “Kiwis are my go-to recommendation for my constipated patients,” says Kate Scarlata M.P.H., RDN, a dietitian specializing in gastrointestinal health and co-host of The Gut Health Podcast. Research reveals that kiwis may help people with constipation go more frequently for several reasons. First, their fiber (2 g per fruit) helps pull water into your gut for better lubrication.3,4 U.S. Department of Agriculture. FoodData Central. Kiwifruit, green, raw. And unlike other high-fiber foods, they won’t make you gassy and bloated, thanks to actinidin, an enzyme that aids digestion.5 Aim for two each day, says Scarlata. She likes to cut, chop and freeze them in advance to add to smoothies.
3. Blackberries
No time to slice a kiwi? Go for blackberries. One cup of blackberries delivers 8 g of digestion-friendly fiber.6 That’s as much as you’d get from 2 cups of cooked oatmeal!7 “They also contain a natural laxative, called sorbitol, which pulls water into the gut and can help soften stools for easier evacuation,” says Scarlata. And while fresh berries are a win for digestive health, so are frozen berries. They’re super convenient, don’t spoil quickly and are less expensive off-season. Blend them into a Mixed-Berry Breakfast Smoothie or one of these tasty, dietitian-approved frozen berry recipes.
4. Chia Seeds
There’s a reason the “internal shower” is going viral. It’s loaded with chia seeds. These little guys are so effective, we’ve crowned them the No. 1 food to help you poop. What makes them so great? Two tablespoons of chia seeds deliver an impressive 10 g of fiber.8 Of that, a large portion is soluble fiber, which forms a slick gel when soaked in water. So, they help things move smoothly and comfortably through your gut. “Because they’re so high in fiber, I usually tell people to start with just a tablespoon and add more as needed,” says Amy Kimberlain, RDN, CDCES, a spokesperson for the Academy of Nutrition and Dietetics. Try them in this Lemon-Blueberry Cheesecake Chia Pudding or blend them into a Strawberry-Peach Chia Seed Smoothie.
5. Quinoa
If you love hot cereal but can’t look at another bowl of oatmeal, quinoa can also do great things for your digestive health. One cup of cooked quinoa delivers 5 g of fiber.9 And you can make it in advance and store it in single-serve containers to heat in the microwave. Try warm quinoa like this Cinnamon-Quinoa Breakfast Bowl. Or use up leftover quinoa from last night’s dinner in this chia seed-infused Overnight Quinoa Pudding. “However, if you’re looking for a quick fix, give quinoa flakes a try,” says Scarlata. “They’re simply a rolled or flattened version of the seed and boast the same nutrients.”
6. Beans
With roughly 17 g of fiber per cup, beans are exceptional for treating constipation,” says Klinger. “Incorporating them at breakfast is a great way to keep you regular for the remainder of the day,” she says. Considering that the Dietary Guidelines recommend eating a half-cup of beans daily, almost all of us could use more of them.2 “I recommend ‘refrying’ beans for breakfast with red or green salsa instead of oil,” says Klinger. “It adds a delicious flavor, and you can spread the refried beans on toast or a tostada and top with eggs, avocado and queso fresco—a favorite in my home!” Or try these Anti-Inflammatory Beans on Toast. Worried beans will make you gassy? Soaking dry beans before cooking or rinsing canned beans can cut down on their gas-producing carbs, says Klinger.
