Sugar cravings are when you experience a strong urge to eat something sweet and find it difficult to control yourself. Do you often find yourself in the middle of it? If yes, then there are certain foods and beverages, such as fruit, yoghurt, sweet potatoes, and smoothies, that may reduce your cravings. Foods that contain whole grains, fibre, and protein may also keep you feeling fuller longer.

Fruit

When craving sugar, swapping junk food for fruit can provide a sweet hit while offering numerous health benefits. Fruits are naturally sweet and rich in fiber and plant compounds, which are linked to a lower risk of chronic diseases like type 2 diabetes, cardiovascular issues, and certain cancers. They also support sustainable weight management and mental well-being. For a more satisfying snack, opt for fruits with higher sugar content, like mangoes or grapes, or add fruit to yogurt.

Berries

Berries are a great choice for curbing sugar cravings due to their sweetness and high fiber content. This combination helps keep you full longer, making them an excellent option for habit-driven cravings. Berries also offer powerful antioxidants and anti-inflammatory properties, which help reduce the risk of chronic diseases such as heart disease and diabetes.

Dark Chocolate

If you're craving chocolate, dark chocolate is a healthier alternative. It contains polyphenols, plant compounds that provide antioxidant and anti-inflammatory benefits for heart and cognitive health. Compared to milk chocolate, dark chocolate has less sugar and offers more polyphenols. However, it’s best to consume it in moderation.

Snack Bars

Not all snack bars are healthy, but there are low-sugar options available. Choose bars made with whole foods like oats, fresh or dried fruit, and avoid those with added sugars like honey or agave syrup. Alternatively, you can make your own healthy snack bars at home.

Chia Seeds

Chia seeds are rich in omega-3 fatty acids, fiber, and plant compounds. The soluble fiber in chia absorbs water and forms a gel-like substance that promotes fullness, potentially preventing sugar cravings. You can also use chia seeds to make a nutritious dessert like chia pudding.

Sugar-Free Chewing Gum or Mints

Sugar-free gum or mints, sweetened with artificial sweeteners, provide a sweet taste without added calories. Studies suggest that chewing gum may help control hunger and sugar cravings. Plus, it’s beneficial for oral health, potentially reducing the risk of cavities.

Lentils

Lentils are an excellent source of fiber and protein, with one cup providing 18g of protein and 15.5g of fiber. These nutrients increase feelings of fullness, which can help reduce hunger-driven sugar cravings. Lentils also aid in weight management and support healthy blood sugar levels.

Yogurt

Yogurt is a protein-rich, calcium-packed snack that may help reduce sugar cravings and regulate blood sugar levels. Opt for yogurt that contains live cultures and no added sugar to maximize its benefits.

Dates

Despite being high in sugar, dates are packed with nutrients and may help curb sugar cravings. Studies show that consuming dates daily can improve cholesterol levels and quality of life without raising blood sugar significantly. Pair dates with nuts like almonds for a sweet and crunchy treat.

Sweet Potatoes

Sweet potatoes are naturally sweet and filling, making them a satisfying choice when craving sugar. They’re rich in fiber and various vitamins and minerals. Including sweet potatoes in your meals can balance your diet and prevent sugar cravings.

Meat, Poultry, and Fish

Including protein-rich foods like meat, poultry, or fish in your meals can help prevent sugar cravings. Protein suppresses hunger and regulates food intake, which may be especially helpful for weight management.

Smoothies

Smoothies made with fruit and yogurt can be a nutritious way to satisfy a sweet craving. Combining fruit’s natural sweetness with the filling properties of yogurt provides essential nutrients while curbing sugar cravings. Be sure to use whole fruits to retain fiber.

Sugar-Free Soda

Switching to sugar-free soda can help satisfy cravings for sugary beverages without the added sugar and calories. This can be a good alternative if you’re trying to reduce your intake of sugary drinks while still indulging in something sweet.

Prunes

Prunes, or dried plums, are high in fiber and naturally sweet, making them a great alternative to candy. They also help relieve constipation due to their fiber content and the sorbitol, a sugar alcohol, they contain.

Eggs

Eggs are a high-protein food that can keep you feeling fuller for longer. A protein-rich breakfast like eggs may suppress hunger hormones and reduce the urge to snack throughout the day, helping manage sugar cravings.

Trail Mix

Trail mix, often made with dried fruits and nuts, can be a satisfying sweet snack. The dried fruit helps curb cravings, and nuts provide healthy fats and protein. However, trail mix can be calorie-dense, so stick to a small serving size.

Fermented Foods

Fermented foods like kimchi, kombucha, and sauerkraut are beneficial for gut health. The probiotics in these foods can influence hunger and cravings, potentially helping to prevent sugar cravings by promoting a balanced gut microbiome.

Whole Grains

Whole grains are high in fibre and rich in essential nutrients, including B vitamins and minerals like magnesium and selenium. Consuming whole grains can help increase fullness and reduce the frequency of sugar cravings while also supporting gut health.

Vegetables

Vegetables are high in fibre, low in calories, and rich in essential nutrients. Regular consumption of vegetables can improve overall health and help you feel more satisfied throughout the day, potentially reducing sugar cravings.

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)