Alex, MS, RD | Nutrition

1358 followers

Follow

Follow

Follow

1/8

2 saved

9

Fiber: A Nutrient That Does It All!

Fiber: it does more than just help you poop 💩. I have noticed a lot of people don't understand this after reading comments on social media.

My website is full of resources to help increase your fiber intake! ModeratelyMessyRD --> there is an entire category called "Increasing Fiber".

If you’re not used to a higher fiber diet, it’s best to start low and go slow. Eating too much fiber, too quickly, can sometimes lead to digestive symptoms like bloating, constipation and stomach pain.

I hope this helps!

#highfiberdiet #dietaryfiber #hearthealth #guthealthforlife

2/3 Edited to

Related posts

Eat this 👈👉not that (read why )

Food swaps can make weight loss more manageable without sacrificing flavor. Focusing on successfully substituting one food at a time can help you avoid an "all-or-nothing" mindset while creating meaningful and lasting changes 1. smoothie over juice. We have all seen the commercials for

655 likes

A woman in athletic wear stands in a locker room, surrounded by various foods and supplements like steak, salmon, eggs, tofu, protein chips, Greek yogurt, and tart cherry juice, illustrating foods for muscle growth and glute development.

Text highlights protein as the building block for glute gains, listing lean meats, fish, plant-based proteins, and protein powders. Images show steak, a fried egg, tofu cubes, and salmon with lemon slices.

Text emphasizes carbohydrates as fuel for workouts, recommending complex carbs like sweet potatoes, oats, brown rice, and fruits. Partial images include white rice, a loaf of bread, and a bag of protein chips.

Foods for Muscle Growth: Get That Big, Plump Booty

If you’re serious about growing your glutes, you already know that your workouts need to be on point. But did you know that what you eat is just as important as those heavy hip thrusts? Building a bigger, rounder booty isn’t only about spending hours in the gym doing squats and lunges – it’s ab

4123 likes

A woman in a dark bikini stands on a beach with waves. Text overlay reads 'Flat Stomach Routine Based on your Body Type'. Stylized body shapes are at the top, and 'lemon8 @charlie_baker' is at the bottom.

Text details diet and workout advice for an Hourglass body type, focusing on maintaining curves with balanced macros, HIIT, and core training, avoiding heavy obliques. An illustration of an hourglass figure is included.

Text outlines diet and workout advice for an Apple body type, emphasizing low-carb, high-protein, steady-state cardio, and full-body strength training to reduce midsection fat. An illustration of an apple figure is included.

SNATCHED Waist: Ultimate Guide for ALL Body Types⏳

Whether you're looking to rock that hourglass figure, define your curves, or simply feel more confident in your skin, getting a snatched waist is a goal many of us share. The good news? You can achieve a slimmer waist no matter where you're starting from. Let's dive into a detailed

9148 likes

Drop Pounds Without Dropping a Dime💸 Fat Loss Hack

1. Drink More Water💧💧💧💧💧💧💧💧💧💧💧💧 Drinking water is one of the simplest and most effective ways to aid weight loss. Not only does it hydrate your body, but it also helps control hunger. Drinking a glass of water before meals can reduce calorie intake by making you feel fuller. Replace sugary drink

5156 likes

A woman in orange leggings performs a squat in a gym, with text overlay 'Foods for Slim Waist Big Glutes' and 'YOU CAN HAVE ABS & BIG, JUICY GLUTES! Swipe'. Two peach emojis are at the top left.

A 'Macro Food List' categorizes foods into Lean Protein, Higher Fat Protein, Produce, Moderate Protein, Healthy Fats, and Carbs: High Fiber/Complex, providing examples for each category.

A list of low-carb, high-protein foods including meat, poultry, fish, seafood, eggs, dairy, plant-based proteins, nuts, and seeds. Text indicates more nutrition information is in the description.

Foods that Grow Glutes 🍑 & Keep Stomach BloatFree🍋

Are you aiming to grow your glutes while keeping your stomach lean and bloat-free? Here's an in-depth guide I use to help me achieve those booty gains without the bloat. 💪🍑 Why Focus on Specific Foods? Choosing the right foods not only supports muscle growth but also helps maintain a l

10.6K likes

🍽 Four Nutrient-Balanced Chinese Dishes

Tired of the same old meals? Try our Healthy Chinese Cuisine Quartet! These four meticulously crafted Chinese dishes are not only delicious but also packed with nutrients, helping you maintain a healthy lifestyle with ease. 1. Asparagus Beef with Fried Egg: Tender beef paired with crisp asparagu

876 likes

A young woman in sunglasses in a car, with text overlay asking 'Dose Bee Pollen = Boobies' and graphics of honeycomb and a bee, introducing the topic of bee pollen for breast growth.

A woman taking a mirror selfie in a locker room, with text stating that after 2 months, bee pollen did not increase breast size but she will continue for its other benefits.

A woman in a locker room, partially obscured by text boxes listing proven benefits of bee pollen: nutrient-rich, anti-inflammatory, digestive health, and skin health.

Does bee pollen =boobies 🐝

My social media has been flooded by Women taking bee pollen and claiming it makes their boobs grow. I have seen creators rave about how well taking bee pollen worked for growing their chest, and I have also seen creators say it did absolutely nothing. I wanted to try it for myself…1 because I love

3276 likes

Nutrient packed recipe ideas! 🍋🦋🌿

Not my pictures (Pinterest) - but here are some healthy food ideas I have tried or want to try 🤗 #healthysummermeals #healthyfoodideas #cleaneating #proteinsnackideas #lemon8creators

1862 likes

A woman in pink workout attire stretches on a sandy beach with ocean waves in the background. Text overlays read "How I'm Preparing My Body for Summer," "Summer Ready," and "Health & Fitness Tips," with a drawn bikini and sun icon.

A step-by-step guide outlining five key areas to achieve summer body goals: Optimize Nutrition, Effective Workouts, Prioritize Sleep, Stay Hydrated, and Track Progress, with brief explanations for each.

An illustration of a hand demonstrating portion control using different hand measurements for various food types, including fingertip for oils, thumb for nut butter, fist for cereal, cupped hand for nuts, two cupped hands for chips, and palm for protein.

How To Get A Summer Body (Step-by-Step Guide)

It's time to ramp up for that beach-ready body! 🏖️ As the seasons transition and the days grow warmer, shedding those winter layers becomes a top priority for some. If the thought of slipping into a bikini or going shirtless leaves you feeling a bit uneasy, fear not – there's still ample

339 likes

This one plate does more than your multivitamin. 👇

My waist snatching salad...spinach, blueberries, blackberries, strawberries, red yellow and orange bell peppers, tomatoes and mild jalapeño with fresh squeezed lemon as the dressing. The berries fight inflammation and support fat loss. Spinach gives you iron and magnesium. The peppers have more vit

89 likes

BEST HIGH FIBER FOODS FOR WEIGHT LOSS | NOFRILLS

📌 The number 1 nutrient most people are missing for fat loss…FIBER. If you’re on a weight loss journey and you’re constantly hungry or bloated…chances are, you’re not eating enough high fiber foods. Here are some of the best fiber-rich foods to add to your diet starting today: - Broccoli

211 likes

Foods that transform ✨

Foods that transformed my body and are helping me through perimenopause! 1. **Omelette with Greens** (Image 1): - Rich in protein and healthy fats, which help maintain muscle mass and energy. - Greens like spinach or kale provide calcium, magnesium, and antioxidants, supporting bone

747 likes

Nutrient Dense Protein Shake

This shake is packed with micronutrients, antioxidants, fats & vitamins and taste sooo good and clean 😋 I whipped this up in a large batch and froze the remaining into cubes for a quicker smoothie process . #wholefoods #healthyliving #healthy

1119 likes

A hand holds a sweet potato in a shopping cart, surrounded by other groceries like strawberries and packaged greens. Overlay text introduces "10 high-fiber foods that help you feel full longer and support healthy digestion."

A text-based image lists high-fiber foods 1-4: Plums, Chia Seeds, Lentils, and Avocados. Each item includes its fiber content and key benefits for digestion and satiety.

A text-based image lists high-fiber foods 5-10: Oats, Sweet Potatoes, Berries, Flaxseeds, Broccoli, and Pears. Each item details its fiber content and benefits for gut health and feeling full.

10 high-fiber foods that help you feel full longer

Fiber plays a powerful behind-the-scenes role in energy regulation and resilience. Here’s how it ties in: 🌿 1. Stabilizes Blood Sugar = More Stable Energy Fiber, especially soluble fiber, slows the absorption of sugar into the bloodstream. This prevents blood sugar spikes and crashes, which a

208 likes

A hand holds a box of Fiber Gourmet Thinables Original Cheddar crackers, highlighting 53% less calories and 63% less net carbs than leading brands. The box shows 70 calories, 13g fiber, and 5g protein per serving, with a single cracker visible.

A hand holds a single, dull yellow cracker with a light dust coating. Text describes it as smaller than Cheez Itz, with a tangy and cheesy flavor, and perfect for snacking.

A High Fiber Snack That Tastes Like Cheez Itz! 🧀

I’ve been trying to get more fiber in my diet and I stumbled on these at my grocery store. They’re similar to Cheez Itz but the nutrition is crazy! I compared this to a real box of Cheez Itz (which I already had) and one serving half the amount of calories but 13g of fiber! • They’re pretty

5 likes

A vibrant bowl of granola, blueberries, strawberries, and dried fruit, serving as the title image for "10 Good Sources of Fiber That aren't bread."

Red and green apples in a wooden basket, illustrating that a medium apple contains up to 4.4 grams of fiber and has a low glycemic index, helping to regulate blood sugar.

Fresh green edamame beans, highlighting that one cup provides 8 grams of fiber, Omega-3 fatty acids for cholesterol, and phytoestrogen for hormone regulation.

10 Good Sources of Fiber

This is just what I’ve found through my own research. As always I recommend to do your own research before changing your diet! I started looking into more fiber sources when my dietician suggested that I try to incorporate 30 different sources of fiber into my diet each week. The goal was to fix

995 likes

nutrient rich air fryer smashed Parmesan broccoli

This is one of my favorite ways to enjoy broccoli! Whether you have a picky eater at home or just want to try something new, this air fryer recipe is perfect. Broccoli and Parmesan are already healthy on their own, so cooking them with the air fryer makes it even better. ingredients • crown of

119 likes

What I Eat In a Day

As a vegan body builder, 2 weeks out from my first show!!! I am maintaining where I’m at until my show so no more cutting wait! Just chillin and staying the course until show day! We have to prioritize protein to build muscle, but to optimize our overall health and gut health we need to also

36 likes

A person holds a green plate with a high-fiber chicken, bean, and cheese wrap. The image also shows a smoothie and a person taking a selfie, highlighting healthy and easy meal inspiration.

A close-up of a chicken, bean, and cheese wrap on a green plate, containing 21g of fiber. The wrap includes chicken, black beans, cheese, lettuce, and salsa.

A bowl containing a high-fiber meal with 15g of fiber, featuring a cheddar ham biscuit, roasted brussel sprouts, pinto beans, and cauliflower rice.

6 ingredient Easy High Fiber Meals

Protein is having a moment lately, but fiber is the MOST underrated nutrient out there. Eating a high-fiber diet (high-fiber being at least 25g of fiber a day in my book) does so much for us: - It helps keep you full for longer, which helps curb hunger and cravings - Keeps your digestive sy

48 likes

Nutrient Dense Breakfast Ideas

Start your day off with Optimum Energy with my go-to nutrient-dense breakfast ideas! ⟡ These meals are packed with all the essentials to fuel your body, boost your energy, and keep you feeling amazing throughout the day. Recipe Book Link Below! https://www.elysiansources.com/product-page/breakf

2391 likes

12 High-Protein Foods That Help You Stay Full

Chicken breast: high protein, low fat, and very filling. Shrimp: lean protein and great for calorie control. Greek yogurt: high in protein and good for staying full. Salmon: rich in protein and healthy fats. Beef: high in protein and iron. Black beans: plant protein plus fiber. Tu

19 likes

16 Strange Signs of Nutrient Deficiency

#nutritionaldeficiency #nutritiontips✔️ #nutrientdeficiency #highnutrition #cholesterol

47 likes

A plate of scrambled eggs and toast with jam, set on a person's lap, with the text 'WORLD'S MOST NUTRIENT-DENSE FOODS SWIPE' overlaid.

A cooked salmon fillet topped with lemon slices, presented on a light-colored plate, with the word 'SALMON' overlaid.

A supermarket display case filled with various cuts of raw steak, including sirloin and tri-tip, with the word 'STEAK' overlaid.

6 most nutrient dense foods on the planet:

nutrients play a huge role in the health of your mind and body!! and some foods have a little extra kick in that department 😅⤵️ 1️⃣ SALMON salmon is packed with nutrients & may also reduce certain risk factors for several diseases. it’s high in omega 3 fatty acids, B vitamins, potassium &

467 likes

Rain Check: Smoothie That Cuts Sugar and Fat!

The smoothie is good for several aspects of health, given its nutrient-rich ingredients. Here’s a breakdown of its benefits: 1. **Nutrient Intake**: It's a convenient way to get a variety of nutrients from natural sources. Bananas provide potassium and vitamin B6, oats deliver fiber and prot

837 likes

Foods that help fight cravings!

Not all cravings are “lack of willpower.” Sometimes your body is just asking for real fuel. Protein. Healthy fats. Nutrient-dense foods. These are what actually satisfy you—so you stop chasing snacks all day. If you’re constantly craving sugar or carbs, it’s usually a sign your meals aren’t

14 likes

Protein & nutrient dense bowls

#highproteinideas #healthyrecipes #wholefoodrecipes #highproteindinner

50 likes

“How I Turned a Veggie Burrito Into a Nutrient Powerhouse”

You don’t need complicated meals to eat well. This veggie burrito is packed with fiber, plant-based nutrients, and flavor — the kind of meal that supports your energy, digestion, and overall health. Simple ingredients. Intentional choices. Real results. Eat. Elevate. Evolve. #VeggieBur

15 likes

You’re missing this nutrient!⬇️

A good balance of both protein and fiber at each meal is the key to feeling fuller for longer, supporting healthy digestion and overall long-term health (not just short term weight management). This is what a balanced day can look like (around 100g protein + 30g fiber) using simple, repeatable

1 like

nutrient dense veggie broth

#vegan #veggies #veggierecipe

28 likes

Meal that Helped Me lose weight!

Fueling my body with whole, nutrient-dense foods! This balanced plate is packed with protein, healthy fats, and fiber to keep me full and energized—no bloating, no crash, just real nourishment. Eating healthy doesn’t have to be boring! #HealthyEating #WeightLossJourney #LowCalorieMeals

113 likes

A red homemade drink, 'Nature's Gatorade,' in a mason jar, with ingredients listed: 1 lime, 6oz strawberries, 8oz coconut water, and 1/4 watermelon. Fresh strawberries, a lime half, and a watermelon slice are visible around the jar.

Nature’s Gatorade: A Hydration Game-Changer

Game changer drink!! Looking for a refreshing way to stay hydrated while nourishing your body? Say hello to Nature’s Gatorade! This vibrant, nutrient-packed drink is the ultimate blend of natural hydration, electrolytes, and flavor. Perfect for workouts, sunny days, or simply when you need a pi

29 likes

20+ grams Protein Smoothies to Grow a Summer Booty

During the scorching summer months, there's nothing I crave more than a refreshing, delicious smoothie. It's the perfect blend of taste and nutrition, especially when packed with high protein to fuel my body. While I know the importance of protein for my fitness goals, I find typical pr

569 likes

yummy, nutrient dense, simple to make...🌿🍒

21 likes

Having a Hard Time Losing Fat?

1. Prioritize Lean Protein: Protein is crucial for fat loss because it helps preserve muscle mass, keeps you full longer, and has a higher thermic effect (your body burns more calories digesting it). Lean protein sources provide essential amino acids without excess calories from fat, making it

64 likes

Supplements|Nutrient Boost: Keys to ADHD Wellness

Hey there, ADHD Babes, Let's cut to the chase and talk about something vital: nutrients. When it comes to managing ADHD, what you put into your body matters. Here's the lowdown on four key players – magnesium, iron, zinc, and methylene blue – and how they can impact your ADHD journey.

79 likes

🌟 Nutrient-Rich Foods = Hormone Support 🌟

Eating a nutrient-dense diet is one of the most powerful ways to support balanced hormones… Yet so many women aren’t getting enough key micronutrients and it’s no surprise hormone imbalances are becoming more common. Here’s why nutrient-rich foods matter so much for hormone health.👇 ✅ Fuel

17 likes

Make your Toddler a Brain Stimulating Meal 🧠

Toddlers need good nutrition to fuel their growing brains and body. Their brain of course is super important and needs lots of nutrients to develop. The most important nutrients for a growing brain are: ✨ Antioxidants ✨ Choline ✨ Omega-3 fatty acids ✨ Complex carbs Here’s what each nut

412 likes

Nutrient dense, high protein din ideas

I always structure my dins with a... • protein source • complex carb • healthy fat • veggie IDEA 1️⃣ / Salmon quinoa bowl • salmon (wild caught preferably over farm raised) • quinoa • zucchini cooked in olive oil • tzatziki • Frank's hot sauce IDEA 2️⃣ / Chicken pasta vodka sauce

293 likes

That Was Easy: Hummus

Hummus with veggie sticks is a simple reminder that wholesome food can be rich, satisfying, and beautifully balanced. Made with chickpeas, tahini, fresh lemon juice, garlic, and olive oil, this classic dip comes together in minutes and delivers deep flavor with nourishing ingredients. Smooth and cr

2 likes

🌸high in fiber, helps cholesterol + ⬇️blood sugar

So delicious ! #foryou #breakfast #healthy #health

13 likes

Nutrient dense tuna dip🥒🍋🐟🧅

Sending y’all the perfect high protein snack that is sooo easy to prep & absolutely delicious!! Full recipe below🍋 Ingredients - 3 cans of tuna drained - 1/2 cup red onions finely diced - 1/2 cup dill pickles finely diced - 1/2 cup celery finely diced - 1/2 cup plain Greek yogurt - 1

17 likes

Healthy Snacks That Support Women’s Health

Busy days call for snacks that do more than just curb hunger—they should support your body, energy, and overall wellness. Choosing nutrient-dense snacks can help balance hormones, support digestion, and keep energy levels steady throughout the day. Greek yogurt with berries is a great option, of

21 likes

Benefits of Working with a Pediatric Dietitian

I may be a bit biased, but I think that every parent could benefit from working with a pediatric nutritionist. Most pediatricians get very minimal training in nutrition and often don’t have the time to answer questions in depth. Dietitians, however, specialize in just feeding and often our appointm

3 likes

Does This Dairy Free Babybel Bring the Heat?

#dairyfree #vegancheese #plantbasedcheese #veganbabybel #spicyfood What do you think about this? Would you try it?

14 likes

Fruits that Help Manage Blood Pressure

#bloodtypehealth #improves blood flow #helps regular blood pressure #healthylifestyle2024 #lemon8challenge Fruits that Help Manage Blood Pressure 1. Bananas: The Role of Potassium in Bananas for Lowering Blood Pressure Potassium Benefits: • Potassium-Rich: Bananas are one of the

54 likes

A close-up of a person's face, focusing on the eye and cheek, with text overlay '5 Seeds that i eat for glowing skin 05 TIPS', introducing the topic of seeds for skin health.

A package of Trader Joe's Five Seed Almond Bars, highlighting sunflower seeds for vitamin E and pumpkin seeds for zinc, both beneficial for skin health.

A glass jar containing a layered dessert with chia seeds, yogurt, granola, and pineapple, illustrating chia seeds' role in skin hydration and plumpness.

5 Nutrient-Dense Seeds for Glowing Skin

TIP: add seeded crackers to cheese boards🧀 🧑‍🍳 they pair perfectly with soft cheeses Sunflower Seeds: High in vitamin E, crucial for protecting the skin against damage from free radicals. Pumpkin Seeds: Packed with zinc, which plays a vital role in creating new skin cells and supporting natu

58 likes

Nutrient dense papaya bowl

#papaya #fruit #healthy #yum #healthylifestyle

417 likes

25 Gut-Healthy Foods That Burn Fat Naturally 🍓🥕🍌🥬🫐

✨1. Leafy Greens (Spinach, Kale, Swiss Chard)✨ Nutrient Value: High in fiber, vitamins A, C, K, folate, and antioxidants. Gut Health: Leafy greens contain specific types of sugars (e.g., sulfoquinovose) that feed beneficial gut bacteria, improving microbiome diversity. Weight Loss: The hig

117 likes

COMMON NUTRIENT DEFICIENCIES 🥑🥩🥬🍶

These are the common nutrients we are DEFICIENT in (meaning we are not getting enough) and some tips on how you can get more! By the way, I am a Registered Dietitian. There are many barriers people can experience from getting enough of certain nutrients. For example, where you live. If they

1855 likes

Si combinas los alimentos correctos, puedes absorber muchos más nutriente ✨

Puedes obtener beneficios mucho mayores 😏No se trata solo de comer saludable... sino de saber qué alimentos funcionan mejor juntos.🥗 En este carrusel verás combinaciones que pueden ayudarte a: mejorar la salud del corazón aumentar la absorción de nutrientes fortalecer tu sistema inmune mejor

3 likes

MSM may be the cure to you nutrient deficiency

#health #natural #holisiticwellness #naturopathicmedicine #antioxidantboost

7 likes

See more