Many people live under the impression that a healthy diet must be devoid of carbs and fats of all kinds. This misconceptions stem from the fact that carbs spike your blood sugar and contribute to weight gain, leading people to believe their diet should not have any carbohydrates. But it is one of the simple nutrients that your body needs to make energy according to Cleveland Clinic.

Hence, you do not need to remove them carbs your diet completely, rather find healthier ways to consume healthy carbs like the ones found in potatoes and avoid refined carbs that you usually find in junk foods. Potatoes are one of the most versatile vegetables which is eaten all over the world in various ways.

If you enjoy potatoes but are looking for something different then sweet potatoes are a tasty switch from regular potatoes. They come in fun colors and have a sweet, earthy flavor. They’re good for you, but they too are rich in carbohydrates. If you're watching your carbs or blood sugar, you need to be careful about the 'amount' of carbs you are taking.

Should You Add More Sweet Potatoes To Your Diet?

According to WebMD sweet potato is full of vitamins and minerals- you get vitamin A, which is good for your eyes, and potassium, which helps your heart. It also has fiber, which helps your digestion. the orange color comes from beta-carotene, which your body turns into vitamin A. All these nutrients make sweet potatoes a healthy choice.

While sweet potatoes are healthy, they have a lot of carbs. This means they can raise your blood sugar. If you’re trying to eat fewer carbs, you need to pay attention to how many sweet potatoes you eat. Even though they're better than regular potatoes in some ways, they still have more carbs than many other vegetables. So, you can’t call them low-carb.

Healthier Way To Enjoy Sweet Potatoes

Sweet potatoes can be good for people with diabetes, but you need to eat them the right way. Eating too many carbs at once can make your blood sugar go up quickly. So, it's important to eat sweet potatoes in moderation. Cooking them in certain ways can help keep your blood sugar steady.

Cooking Methods Matter

How you cook sweet potatoes changes how your body uses the sugars. Boiling them makes them have a lower glycemic index (GI). This means they raise your blood sugar slower. Baking them makes them have a higher GI. The heat changes the starches and sugars in the potato. So, boiling is a better choice for keeping your blood sugar steady.

Making Informed Choices

If you're watching your blood sugar, boiling sweet potatoes is a good idea. This helps your body process the sugars more slowly. But, if you're on a very strict low-carb diet, even boiled sweet potatoes might have too many carbs. It's important to think about your overall diet and how your body reacts to different foods. If you have concerns, talk to a doctor or dietitian.

Kombucha, the fizzy fermented tea drink that's taken health circles by storm, may do more than just quench your thirst. Rich in probiotics and naturally hydrating, kombucha could play a helpful role in keeping your digestive system running smoothly—and yes, possibly even helping you poop.

But How Does Kombucha Aid Digestion?

Kombucha is made by fermenting sweetened green tea with a symbiotic culture of bacteria and yeast (SCOBY). This fermentation process creates a drink loaded with probiotics—live microorganisms that are known to support gut health. Research shows that probiotics may help reduce gut inflammation, improve nutrient absorption, and ease symptoms of digestive issues like diarrhoea and bloating. They’ve also been linked to improvements in symptoms of irritable bowel syndrome (IBS), a condition often marked by constipation, abdominal pain, and irregular bowel movements.

While most of the studies focus on probiotic supplements rather than probiotic-rich foods like kombucha, it’s still considered a potentially valuable addition to a gut-friendly diet. However, since the probiotic content in kombucha varies from brand to brand, the exact health benefits may differ with each bottle.

Probiotics In Kombucha Improve Bowel Movement

Though no studies have directly investigated the link between kombucha and constipation relief, several reviews have found that probiotics in general can improve bowel regularity. For instance, one study found that probiotics reduced constipation in older adults by up to 40%. Others noted that probiotics improved stool frequency, consistency, and overall digestive transit time.

Given that kombucha is a natural source of probiotics, it may help promote regular bowel movements indirectly. However, more specific research is needed to establish a clear connection between kombucha and constipation relief.

Hydration Matters

Another reason kombucha might support digestion is that it's a fluid—and staying hydrated is key to preventing constipation. Water and other hydrating beverages help move food through the digestive system and soften stools, making them easier to pass. According to the U.S. National Academy of Medicine, men should aim for about 3.7 litres (125 ounces) of fluid per day, while women should aim for 2.7 litres (91 ounces). While kombucha shouldn’t be your sole source of hydration, it can contribute to your daily fluid intake and support overall digestive health.

A Word Of Caution

Not all kombucha is created equal. Some versions contain added sugars, fruit juices, or flavourings that can alter their nutritional profile. Additionally, because fermentation can produce trace amounts of alcohol, those avoiding alcohol should read product labels carefully.

Kombucha may not work like a laxative, but it supports digestive health in multiple ways. Its probiotic content may help regulate bowel movements, while its fluid content aids in stool consistency and hydration. Whether or not it helps you poop depends on individual factors such as your overall diet, health status, and how much you drink.

In moderation, kombucha can be a gut-friendly addition to a healthy, balanced lifestyle. Have you tried kombucha as part of your digestive health routine?

Kidney disease affects millions globally, often silently impairing the body’s ability to filter waste and balance nutrients. Diet plays a key role in managing the condition, especially since failing kidneys struggle to process sodium, potassium, phosphorus, and, at times, protein. Choosing kidney-friendly foods can help slow disease progression and improve quality of life. While individual dietary needs may vary by stage and severity of the disease, here are 20 of the best foods known to support kidney health.

1. Cauliflower

This cruciferous vegetable is high in fiber and anti-inflammatory compounds, yet low in potassium and phosphorus. Mashed cauliflower is a great low-potassium substitute for mashed potatoes.

2. Blueberries

Packed with antioxidants called anthocyanins, blueberries help protect against heart disease and are gentle on the kidneys due to their low sodium, potassium, and phosphorus content.

3. Sea Bass

Though high in protein, sea bass contains healthy omega-3 fatty acids that reduce inflammation. However, portion control is vital.

4. Red Grapes

Loaded with flavonoids, red grapes reduce inflammation and support heart health. They're low in potassium and phosphorus, making them ideal for snacking.

5. Egg Whites

A high-quality, low-phosphorus protein source, egg whites are a better option than whole eggs for people on a renal diet.

6. Garlic

With potent anti-inflammatory properties and rich flavor, garlic helps reduce reliance on salt and enhances immune function.

7. Buckwheat

This gluten-free grain is rich in nutrients like iron and magnesium while being low in potassium, making it a kidney-friendly choice.

8. Olive Oil

Free of phosphorus and rich in heart-healthy monounsaturated fats, olive oil supports both kidney and cardiovascular health.

9. Bulgur

Bulgur is a whole grain alternative lower in phosphorus and potassium than brown rice or quinoa and provides beneficial fiber.

10. Cabbage

Available in many varieties, cabbage is rich in vitamins and antioxidants that may reduce kidney and liver damage risk.

11. Skinless Chicken

Lean and high in protein, skinless chicken is suitable in limited quantities. Choose fresh over processed to avoid excess sodium.

12. Bell Peppers

Low in potassium and high in vitamins A and C, bell peppers support immune health without stressing the kidneys.

13. Onions

Flavorful and full of antioxidants, onions serve as a sodium-free base for many dishes, aiding digestion and kidney health.

14. Arugula

A low-potassium green, arugula is nutrient-dense and safe for kidney-friendly salads, with added bone benefits from vitamin K.

15. Macadamia Nuts

Lower in phosphorus than most nuts, macadamias are a smart, crunchy snack in moderation for those on a renal diet.

16. Radishes

Crunchy and spicy, radishes are extremely low in potassium and phosphorus, making them a refreshing addition to meals.

17. Turnips

A great alternative to potatoes, turnips offer fiber and vitamin C with relatively low mineral content.

18. Pineapple

Lower in potassium than other tropical fruits, pineapple provides fiber and bromelain, an enzyme that may reduce inflammation.

19. Cranberries

Helpful in preventing urinary tract infections, cranberries are also low in kidney-stressing minerals and can be enjoyed fresh or dried.

20. Shiitake Mushrooms

These flavorful fungi are a good plant-based protein source, rich in B vitamins and lower in potassium and phosphorus than other mushrooms.

Choline is often known as "brain food". It is a nutrient related to B vitamins that play an important role in body and brain functions. However, the concerning part is about 90% of people do not consume enough of it.

It is essential for producing acetylcholine, which is a neurotransmitter that helps neurons or the nerve cells to build connections and communicate effectively. As people age, acetylcholine levels naturally decline. When these levels are lower than usual, it can cause conditions like Alzheimer's disease. Research also suggests that low levels of acetylcholine can impair memory, focus, and the ability to recall words.

As per a 2021 study published in the journal Behavioral Neurology, individuals who consumed between 188 to 400 mg of choline on a daily basis had a lower risk of cognitive decline. They had at least 40% less risk of experiencing cognitive decline compared to those with lower intakes of choline.

What Are The Different Kinds Of Choline? How They Benefit?

There are various forms of choline some benefit more than others.

For instance phosphatidylcholine is a type of choline that is found in eggs and is linked with lower dementia risk. A 2019 study observed that every additional 50 mg per day of phosphatidylcholine intake was associated with a 10 percent decrease in the likelihood of developing dementia. Since a large egg contains around 169 mg of choline, most of which is phosphatidylcholine, incorporating eggs into the diet can be particularly effective.

There are other emerging research in this field that suggests that increasing choline intake after Alzheimer's diagnosis could also slow the progression of the disease. It could also provide potential benefits even in the later stages of cognitive decline.

Are There Other Health Benefits Of Choline?

Other than helping the brain stay sharp, choline can also help maintain healthy liver function. It can play an important role for fat and glucose metabolism and reduce the risk of metabolic diseases like fatty liver disease and Type 2 diabetes.

It could also contribute to cardiovascular health by controlling inflammation, which is one of the leading reasons for heart diseases, including stroke.

How Much Choline In Okay to Consume?

Although the body makes a small amount of choline naturally, it is not sufficient to meet daily needs. The recommended Daily Value (DV) for choline is 550 mg. This amount typically needs to be obtained through diet or supplements.

While it’s possible to get enough choline through food, certain groups, such as older adults or those following a plant-based diet, may find it challenging. In such cases, supplements may be considered. However, not all multivitamins provide sufficient choline, so selecting a specific choline supplement — ideally around 300 mg — could be necessary. Consulting with a healthcare provider before starting supplements is always advisable.

What Foods Contain Choline?

There are many common food that contains choline, some of them include:

• Egg, 1 large (169 mg)
• Edamame, 1 cup (87 mg)
• Turkey breast, 3.5 oz. (84 mg)
• Chicken thighs, 3.5 oz. (75 mg)
• Salmon, 3.5 oz. (79 mg)
• Broccoli or Brussels sprouts, 1 cup (63 mg)
• Red potato, 1 large (57 mg)
• Kidney beans, ½ cup (45 mg)
• 2% milk, 1 cup (45 mg)
• Cottage cheese, 1 cup (37 mg)
• Plain low-fat yogurt, 1 cup (35 mg)