They’re also commonly used in foods such as nut butters, plant-based milks, and dairy-free cheese alternatives.

If you follow a low carb, high fat ketogenic diet, you might be wondering whether cashews are a suitable choice.

People on keto generally try to keep their carbohydrate intake at 50 grams or less per day, or around 25 grams of net carbs daily. Net carbs are calculated by subtracting fiber from total carbohydrates.

This article takes a closer look at the nutrition of cashews and whether they can be included in a keto eating plan.

Are cashews suitable for keto?

Whether cashews work on a keto diet depends on their nutritional makeup. One ounce (28 grams) of cashews contains (2Trusted Source):

• Calories: 163

• Protein: 4 grams

• Fat: 13 grams

• Total carbs: 9 grams

• Fiber: 1 gram

• Net carbs: 8 grams

With 9 grams of total carbs and 8 grams of net carbs per ounce, cashews are higher in carbohydrates than many other nuts. Even a small serving can take up a large portion of the daily carb allowance on keto.

That said, cashews don’t have to be completely off-limits if you enjoy them.

The key is to watch your portion size and account for their carbs when planning the rest of your meals for the day.

Summary
A 1-ounce (28-gram) serving of cashews provides 9 grams of total carbs and 8 grams of net carbs. This is relatively high for a keto diet, but cashews can still be included in moderation if portions are carefully controlled.

Keto-friendly alternatives to cashews

If you’d prefer nuts that are lower in carbs, several good options include:

• Almonds: 6 grams total carbs, 3 grams net carbs per ounce (28 grams) (3Trusted Source)

• Pecans: 4 grams total carbs, 1 gram net carbs per ounce (28 grams) (4Trusted Source)

• Walnuts: 4 grams total carbs, 2 grams net carbs per ounce (28 grams) (5Trusted Source)

• Macadamia nuts: 4 grams total carbs, 2 grams net carbs per ounce (28 grams) (6Trusted Source)

Summary
Almonds, pecans, walnuts, and macadamia nuts contain fewer carbohydrates than cashews, making them more suitable choices for a keto diet.

Bottom line

Cashews are a popular tree nut and a convenient, nutritious snack.

However, due to their relatively high carbohydrate content, they’re not the most keto-friendly nut compared with options like pecans or macadamia nuts.

Still, if cashews are a favorite, they can fit into a keto diet in small amounts. Just be sure to keep portions in check and monitor your remaining carb allowance for the day.

Foods that contain carbohydrates are commonly divided into two general groups:

• Complex carbohydrates, which come from nutrient-rich, minimally processed foods such as fruits, vegetables, legumes, and whole-grain breads, pasta, and rice.

• Simple (refined) carbohydrates, typically found in ultra-processed items like cakes, cookies, and white bread. These foods are often high in calories, sugar, and fat, but low in beneficial nutrients such as fiber.

Many people report that once they start eating ultra-processed, refined carb foods, it can be hard to stop. Because of this experience, some have suggested that refined carbohydrates may be “addictive,” similar to certain substances or behaviors.

However, research on this topic does not provide a clear answer.

Some studiesTrusted Source indicate that refined carbs may promote eating behaviors that resemble substance use disorders, while other studies fail to find strong evidence for this claim.

Below is a closer look at whether carbohydrates can be considered addictive and what this means for human nutrition.

Key definitions and ideas

Studies suggest that ultra-processed foods high in carbohydrates may trigger eating patterns that resemble those seen in eating disorders or substance use disorders.

That said, neither “carb addiction” nor “food addiction” is officially recognized as a substance use disorder in the Diagnostic and Statistical Manual of Mental Disorders, 5th Edition, Text Revision (DSM-5-TR).

The phrase carb addiction generally refers to difficulty controlling cravings and compulsive eating, particularly involving foods high in refined carbs, added sugars, and fats.

Although these behaviors may look similar to substance misuse, scientists have not identified a specific chemical in carbohydrates that directly causes addictive responses.

Instead, the effects of refined carbohydrates on the brain and behavior appear to stem from the combined ingredients and processing methods used in many ultra-processed foods.

What does research show about carb addiction?

Researchers have proposed several biological and behavioral mechanisms that could help explain why high-carb foods are sometimes overeaten.

Still, findings are inconsistent, and a large portion of the evidence comes from animal studies rather than human trials.

Evidence supporting the idea of addictive carbs

Some researchTrusted Source suggests that refined carbohydrates, added sugars, and artificial sweeteners share characteristics with substances associated with misuse.

Meals rich in carbohydrates can activate brain regions involved in pleasure, reward, and cravings. This suggests that so-called carb addiction may be linked to the brain’s reward system.

In particular, carbohydrate intake may increase dopamine levels. Dopamine is a neurotransmitter involved in motivation, reward, and feelings of pleasure.

When dopamine is released in large amounts, it creates a temporary sense of enjoyment that the brain seeks to repeat.

Over time, repeated stimulation may cause the brain to release less dopamine, meaning greater amounts or more frequent intake may be needed to experience the same pleasurable effect.

The glycemic index (GI), which measures how quickly carbohydrates raise blood sugar, may play a role in this process.

High-carb foods can also affect hormones that regulate appetite—such as insulin, leptin, ghrelin, and GLP-1—potentially encouraging increased food intake.

Additionally, a 2017 review suggests that carbohydrates may activate the brain’s hedonic pathways, which drive eating based on pleasure and reward rather than true hunger or energy requirements.

Evidence against the idea of addictive carbs

Other researchers argue that carbohydrates and foods in general are not truly addictive.

Much of the evidence supporting addiction-like responses comes from animal studies, which often show sugar-related behaviors only when access to sugar is intermittent, rather than as a result of carbohydrates themselves.

Several other factors may also contribute to frequent consumption of high-carb foods and dependency-like behaviors, including:

• limited access to nutrient-dense whole foods

• regular intake of foods high in salt, fat, and sugar

• childhood trauma

• anxiety, stress, or depression

Which carbs are most associated with addictive-like eating?

In 2009, Yale researchers created the Yale Food Addiction Scale (YFAS) to help measure compulsive eating behaviors.

In 2015, researchers from the University of Michigan and the New York Obesity Research Center used the YFAS to study eating patterns in students. Their findings identified certain foods most commonly linked to “addictive” eating.

The table below lists these foods along with their glycemic load (GL), which considers both a food’s glycemic index and portion size. GL is often a more accurate indicator of a food’s effect on blood sugar than GI alone.

With the exception of cheese, all of these foods contain substantial amounts of carbohydrates. While cheese does include some carbs, it contains far fewer than the others.

Many of these foods are also high in refined sugar, fat, and salt and are commonly consumed in highly processed forms.

This suggests that compulsive eating behaviors may be influenced by the combination of ingredients and processing methods, rather than carbohydrates alone.

Ways to cope with carb cravings

Certain lifestyle and dietary strategies may help manage cravings for carbohydrates and processed foods, such as:

• emphasizing whole foods like fruits, vegetables, whole grains, and lean proteins

• following dietary patterns like the Mediterranean diet

• increasing protein intake

• managing stress effectively

• staying well hydrated

• keeping convenient, high-protein snacks available

• engaging in regular physical activity

If cravings feel overwhelming or distressing, consider talking with a healthcare professional or registered dietitian.

They can help create a personalized plan to better understand your eating habits and make sustainable changes. Since everyone responds differently, some approaches may work better than others.

It’s also important to practice self-compassion. If you give in to a craving, focus on what you can try next time rather than being self-critical. Learning to manage cravings takes time and practice.

Final thoughts

Carbohydrates are the body’s main source of energy.

Some evidence suggests that ultra-processed foods high in refined carbs and added sugars may be linked to behaviors resembling substance misuse, possibly by activating reward-related brain pathways.

However, stronger and more consistent human research is needed to fully understand how carbohydrates affect the brain and behavior.

To better manage carbohydrate intake, consider staying physically active, prioritizing protein-rich meals, or working with a registered dietitian or other healthcare professional to develop a balanced, individualized eating plan.

If you’re managing kidney disease, it’s important to keep track of any changes in your symptoms. Some signs could indicate that your condition is getting worse.

Recognizing new or unusual symptoms, monitoring existing ones, and sharing this information with your healthcare provider are all crucial for creating a treatment plan tailored to your needs.

If you’re worried that your kidney disease may be progressing, here’s what you should know about the symptoms to watch for, potential secondary conditions, and how to keep track of your symptoms to help manage your health.

What Is Diabetes-Related Kidney Disease?

Kidney disease occurs when the kidneys are damaged and can no longer effectively filter waste from the blood. This dysfunction can lead to a variety of health complications.

Healthy kidneys play a key role in waste elimination, regulating blood pressure, supporting bone health, and balancing electrolytes.

Chronic kidney disease (CKD) is the term for kidney disease that worsens over time. Diabetes—whether type 1 or type 2—is the leading cause of kidney failure, so people with diabetes should be especially vigilant about monitoring their symptoms if diagnosed with CKD.

Stages of Kidney Disease

Kidney disease progresses in five stages, which eventually lead to kidney failure:

• Early Stages (1-3): In these stages, your kidneys can still filter waste from the blood, but as CKD advances, symptoms may begin to appear.

• Later Stages (4-5): The kidneys work harder to filter the blood or may fail to do so effectively. Symptoms become more pronounced, and complications such as anemia or metabolic acidosis might develop.

• Kidney Failure: At this stage, kidney function is severely impaired, with the kidneys working at 15% capacity or less, marking the most serious phase of kidney disease.

Symptoms of Worsening Kidney Disease

If kidney disease is getting worse, several symptoms may appear. These symptoms can develop gradually or suddenly, and it’s important to stay alert.

Look for these signs:

• Lower back or flank pain

• Persistent fatigue or weakness

• Swelling, especially in the hands, feet, or around the eyes

• Unpleasant taste in your mouth or a lack of appetite

• Feeling unusually cold

• Trouble concentrating

• Shortness of breath

• Itchy skin

• Muscle cramps in hands and legs

• Nausea and vomiting

If you experience any of these symptoms, reach out to your healthcare provider to discuss what they might mean for your condition.

Can Worsening Kidney Disease Lead to Other Health Issues?

Yes, worsening kidney disease can contribute to the development of secondary conditions. Some common ones include:

• Anemia: A decrease in red blood cells or hemoglobin, which carry oxygen throughout the body. Symptoms may include fatigue, dizziness, and pale skin.

• Mineral and Bone Disorder: Imbalances in minerals like calcium and phosphate, as well as hormones regulating these minerals, can cause bone pain or joint discomfort. Symptoms may not always be noticeable.

• Fluid Overload: If the kidneys fail to manage fluid balance, excess fluid can accumulate, leading to swelling in the legs, feet, or abdomen, weight gain, and difficulty breathing.

• Metabolic Acidosis: This condition arises when acid builds up in the body due to impaired kidney function. Symptoms can include headaches, nausea, dizziness, and loss of appetite.

Make sure to bring up any new or worsening symptoms with your doctor, especially if you suspect a secondary condition is developing.

How to Monitor and Track Your Symptoms

Keeping track of your symptoms is essential for managing kidney disease effectively. Here’s how you can stay on top of things:

• Track Symptoms: Record any changes or new symptoms you experience. Be sure to note the date, time, severity, and any potential triggers or factors that make symptoms better or worse.

• Monitor Test Results: Keep track of important lab results, such as eGFR and urine albumin levels. These can help you and your doctor understand how your kidney disease is progressing.

• Use Smartphone Apps: There are several apps designed to help track symptoms and share reports directly with your doctor. Many apps also allow you to store and organize your data.

• Keep Copies of Test Results: Whether in physical or electronic form, save copies of all your test results and doctor’s notes. This will help you stay organized and ensure you have the information you need for your appointments.

• Scan and Store Paperwork: If you receive any hard copies of medical records, scan them and store them in a digital folder. This makes it easier to access them later, share with your healthcare provider, or bring to appointments.

Conclusion

Although a kidney disease diagnosis can feel overwhelming, working with your doctor on a treatment plan can help you manage your condition. This plan may include dietary changes, medication, exercise, and regular symptom monitoring to address any worsening signs.

By understanding the symptoms of worsening kidney disease and consistently tracking your health, you can improve communication with your healthcare team and take proactive steps to manage your condition.

A large 30-year study published in 2024 found that diets with a greater proportion of plant protein relative to animal protein were associated with a reduced risk of cardiovascular disease. In addition, a 2025 study reported that a well-planned plant-based diet can provide nutritional value comparable to a Mediterranean-style diet that includes animal products.

Plant-based diets emphasize foods derived primarily from plants, such as:

• vegetables

• fruits

• whole grains

• beans

• nuts and seeds

Although vegetarian and vegan diets are examples of plant-based eating, eliminating meat entirely is not required. Animal foods may still be included, but they typically play a smaller role in meals.

Healthy plant-based diets focus on whole, minimally processed foods rather than replacing meat with highly processed substitutes. The American Heart Association (AHA) recommends prioritizing nutrient-dense, high-quality plant foods when following this type of eating pattern.

Over the years, numerous studies have linked plant-forward diets with various health advantages. Below are recent research findings and expert insights on how plant-based eating compares with the Mediterranean diet, another widely recognized healthy dietary pattern.

Diabetes Risk: Plant-Based or Low-Carb?

In October 2025, a survey conducted by the Physicians Committee for Responsible Medicine and Morning Consult found that 65% of U.S. adults would consider switching to a low-fat, plant-based diet if advised by their healthcare provider.

While many people understand that fruits and vegetables support blood sugar health, only about one in five survey respondents recognized the link between plant-based diets and the prevention or reversal of type 2 diabetes.

Research cited by the Physicians Committee suggests that low-carbohydrate diets centered on animal products may be associated with a higher risk of developing type 2 diabetes.

One referenced paper examined a 22-week study involving 99 participants who followed either the American Diabetes Association (ADA) recommended diet or a low-fat vegan diet without calorie or unprocessed carbohydrate limits.

Results showed that 26% of participants following the ADA diet were able to reduce or stop diabetes medications, compared with 43% of those on the vegan diet.

Dawn Menning, MS, RD, CDCES, a registered dietitian and certified diabetes care and education specialist with the Nutu lifestyle app, suggests starting gradually when transitioning to plant-based eating.

“Begin with something like Meatless Monday to introduce more plant foods,” Menning said. “Choose simple vegetarian recipes that appeal to your household, and slowly shift so plants become the main focus of meals.”

Lower Cardiovascular Disease Risk

Research has also linked higher plant-to-animal protein ratios with improved heart health.

A 2024 study published in The American Journal of Clinical Nutrition found that people who consumed the highest proportion of plant-based protein had a 19% lower risk of cardiovascular disease and a 27% lower risk of coronary heart disease compared with those who consumed the least.

Andrea Glenn, RD, PhD, lead author of the study and a visiting scientist at Harvard T.H. Chan School of Public Health, noted that the average American diet contains roughly three times more animal protein than plant protein.

“Our findings indicate that increasing plant protein to at least a 1:2 ratio relative to animal protein could substantially reduce cardiovascular risk,” Glenn said. “For coronary heart disease, an even higher proportion of plant protein may be beneficial.”

The researchers suggested that replacing red and processed meats with plant-based protein sources such as nuts and legumes likely contributes to these benefits. These foods are typically rich in fiber, healthy fats, antioxidants, and vitamins, and may help improve blood lipids, inflammation markers, and blood pressure.

Comparing Plant-Based and Mediterranean Diets

A study published in Frontiers in Nutrition in November 2025 found that a strategically planned plant-based diet can offer nutritional benefits similar to those of a Mediterranean diet, while also potentially reducing environmental impact.

The researchers emphasized that careful planning is necessary to ensure adequate intake of essential nutrients when following a plant-based diet.

For the study, scientists from the University of Granada and the Spanish National Research Council analyzed four different one-week meal plans, each providing approximately 2,000 calories per day:

• Mediterranean omnivorous diet

• Pesco-vegetarian diet (includes fish)

• Lacto-ovo vegetarian diet (includes eggs and dairy)

• Vegan diet

Their analysis showed that a thoughtfully designed plant-based diet could meet most of the same nutritional targets as a Mediterranean-style omnivorous diet.

Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and founder of Entirely Nourished, who was not involved in the study, stressed the importance of evaluating overall diet and lifestyle.

“Intentional planning helps identify alternative sources of key nutrients typically obtained from animal foods,” she told Healthline. “Working with a registered dietitian can make it easier to maintain nutritional adequacy while following your dietary preferences.”

It’s important to note that this was a modeling study rather than a trial involving real participants. As a result, the findings represent ideal conditions and may not reflect everyday challenges such as cost, taste preferences, cooking skills, or access to fortified foods.

Even so, the results provide encouraging evidence for those considering a shift toward plant-based eating. With thoughtful planning, individuals can meet their nutritional needs while also making food choices that support both personal health and environmental sustainability.

The key takeaway is that adopting a fully plant-based diet is not necessary to see benefits. Making small, gradual changes—such as increasing the number of plant-focused meals—can help support good nutrition and reduce environmental impact.

According to experts, alternate-day fasting can lower overall calorie consumption and support weight loss. However, they stress that regular physical activity—particularly strength training—is crucial to help protect muscle when using this type of eating pattern. The findings contribute to ongoing research showing that some forms of intermittent fasting can influence body composition.

In the study, a small number of participants who practiced alternate-day fasting for one month experienced meaningful drops in total body weight and fat mass. The researchers found no significant changes in blood pressure or blood sugar levels. Muscle mass, however, declined during the fasting period, even among participants who supplemented with protein.

The study results were recently published in the journal Nutrients.

Dana Hunnes, PhD, a senior clinical dietitian at UCLA Health, said the findings were consistent with what is typically seen during calorie restriction.

“When people are in a calorie deficit, weight loss is almost inevitable, and muscle loss often comes with it,” Hunnes told Healthline. She was not involved in the research.

Mir Ali, MD, a bariatric and general surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in California, said the study illustrates the trade-offs common to many weight loss approaches.

“Alternate-day fasting can work for weight loss,” Ali said. “But, as with any method, results and sustainability vary widely between individuals.” Ali also did not participate in the study.

Study Findings on Alternate-Day Fasting

To conduct the research, investigators divided participants into two groups.

The first group included 20 Asian men between 21 and 35 years old, all with a body mass index (BMI) above 23. None of the participants smoked, used tobacco, took long-term medications, or had medical conditions that could be negatively affected by fasting.

These participants followed a four-week alternate-day fasting program between February and March 2017. On fasting days, they consumed only water or zero-calorie beverages and ate one small meal containing 400 to 600 calories. On non-fasting days, there were no dietary restrictions.

The second group, studied from January to March 2018, included 26 Asian men with similar characteristics. They followed the same fasting schedule, but some were given a 25-gram whey protein supplement on fasting days to determine whether extra protein could help prevent muscle loss.

After combining data from both groups and excluding nine participants, the final analysis included 37 individuals with an average age of 25 and an average BMI of 26.

The researchers found that 35 participants lost weight, averaging a reduction of 2.4 kilograms. Fat mass decreased in 33 participants by an average of 1.6 kilograms.

At the same time, muscle mass declined in 28 participants, with an average loss of 0.8 kilograms. Protein supplementation did not prevent this muscle loss. Blood pressure and blood glucose levels showed little change, and participants’ physical activity decreased during weeks two and three of the program.

Ali said the results highlight both the benefits and limitations of fasting-based diets.

“The study shows that fasting can be effective for weight loss, but muscle preservation requires more than protein alone,” he said. “Consistent resistance and aerobic exercise are essential.”

Hunnes agreed, noting that protein intake cannot fully counteract muscle loss during a calorie deficit.

“When overall energy intake is low, the body draws weight from multiple sources, including muscle,” she explained.

Different Approaches to Fasting

Alternate-day fasting is one form of intermittent fasting (IF). In its standard version, individuals fast every other day and eat freely on non-fasting days. Modified versions allow up to 500 calories on fasting days.

Some experts suggest alternate-day fasting may be easier for certain people to follow. However, a 2017 study found it was no more effective than traditional calorie-restricted diets. That research also showed that people following alternate-day fasting could lose 3% to 7% of their body weight over two to three months.

A 2019 study reported that alternate-day fasting may reduce insulin levels, potentially lowering the risk of type 2 diabetes.

Intermittent fasting more broadly includes patterns such as eating within a daily time window, commonly 16 hours of fasting followed by an 8-hour eating period. Other methods include fasting for a full day once or twice per week (“eat-stop-rest”) and the 5:2 diet, which limits calories on two nonconsecutive days each week.

Early studies suggest intermittent fasting may aid weight loss, improve insulin sensitivity, reduce inflammation, and support brain health. Research published in 2025 found intermittent fasting to be as effective as daily calorie restriction for weight loss, and another 2025 study reported no negative effects on cognitive performance during fasting periods.

Intermittent fasting is not recommended for individuals who are underweight or who have diabetes, blood sugar regulation issues, low blood pressure, or a history of eating disorders. Evidence remains mixed regarding its effects on heart disease risk.

Hunnes cautioned that alternate-day fasting may be difficult to maintain long term.

“Feeling hungry every other day isn’t sustainable for many people,” she said. “It can also lead to overeating on non-fasting days in some cases.”

She added that gradual weight loss achieved through regular exercise and a modest calorie deficit is often easier to maintain over time.

Practical Advice for Alternate-Day Fasting

For those considering alternate-day fasting, experts recommend a thoughtful approach.

On fasting days, consuming the allowed 500 calories in a single meal focused on high-protein, nutrient-dense foods and low-calorie vegetables may be helpful. Suggested options include:

• Soups

• Eggs

• Vegetables

• Yogurt with berries

• Grilled fish

• Lean meats

• Salads

“The key concern is maintaining hydration and adequate nutrition during fasting days,” Ali said.

He also advises easing into fasting gradually, prioritizing sleep, and maintaining a consistent exercise routine.

“People should consult their doctor before starting,” Ali said. “Begin slowly, allow time for adaptation, focus meals on protein and vegetables, and limit sugars and refined carbohydrates.”

Ali emphasized that exercising about 30 minutes a day, five days a week—using both resistance and aerobic training—can help reduce muscle loss while pursuing weight loss.

A full stomach is often a sign of a great meal, but it can also lead to unpleasant aftereffects.

For many, that bloated feeling is a familiar part of the holiday experience. The Calorie Control Council reports that a typical holiday dinner can contain over 3,000 calories, which is nearly twice the recommended daily calorie intake for women, based on the 2020–2025 Dietary Guidelines for Americans.

The stomach can only hold so much food. The average stomach holds about 2.5 ounces before needing to expand and can hold up to 2 to 3 liters of food. Filling it past its capacity can lead to discomfort, including indigestion and nausea.

To help avoid that sluggish, overly full feeling, experts recommend these five tips to prevent bloating during and after big holiday meals.

1. Identify Your Trigger Foods

When attending a party, you may not always know exactly what ingredients are in the food. But understanding which foods cause you discomfort can help avoid bloating. Whether it’s dairy, gluten, or something else, knowing your sensitivities will allow you to limit or avoid foods that could upset your stomach.

Nutritionist Michael Hartman, PhD, suggests asking the host about the ingredients in the dishes being served. “Hosts will be happy to accommodate you and ensure you feel well,” he says.

To pinpoint which foods trigger bloating, Erin Palinski-Wade, registered dietitian, recommends keeping a food journal. Note what you eat, when you eat, and how you feel afterward. This can help you spot patterns and identify foods that are causing discomfort.

2. Don’t Skip Meals Before the Party

It might be tempting to skip meals earlier in the day to “save room” for the big feast, but this can backfire and lead to overeating. According to Palinski-Wade, waiting too long between meals can make you ravenous and cause you to eat too quickly, which can trigger bloating.

Instead of skipping meals, try to eat small, balanced meals and snacks throughout the day. Be mindful of foods that can cause bloating, such as large portions of cruciferous vegetables or meals high in fat, sugar, or salt.

3. Make Simple Food Swaps

If you’re the host or know what will be served, consider swapping out some ingredients for healthier options that are less likely to cause bloating.

Hartman suggests trying alternatives like hummus with pita and fresh vegetables instead of cheese balls, or switching from mashed potatoes to sweet potatoes. He also recommends choosing legumes over starchy rice to balance out sodium and help reduce bloating.

Palinski-Wade advises substituting milk for heavy cream in recipes and using spices like cinnamon and nutmeg to add flavor instead of salt. If making swaps feels overwhelming, focus on portion control. “Review all the food options and fill your plate with a third of vegetables, a third of lean protein, and a third of your favorite side dishes,” she says.

4. Load Up on Leafy Greens

Leafy vegetables like spinach, kale, and bok choy are high in water, low in calories, and packed with vitamins and fiber—perfect for reducing bloating. Hartman recommends adding them to your meals to help ease digestion.

However, Palinski-Wade suggests gradually increasing your fiber intake. Suddenly eating a lot of fiber can lead to bloating. She also stresses the importance of drinking water as you increase your fiber intake. Add about half a cup of leafy greens to your plate every three days to help your system adjust without causing discomfort.

5. Cut Back on Alcohol

While alcoholic beverages are a big part of holiday celebrations, they can make bloating worse by causing dehydration and increasing water retention. Hartman explains, “Alcohol can slow digestion and lead to inflammation, which contributes to bloating and discomfort.”

To stay hydrated, Palinski-Wade recommends drinking plenty of water throughout the day. To prevent bloating, don’t drink too much water at once; instead, space it out. For alcohol, limit yourself to one drink per day if you’re a woman, or two drinks per day if you’re a man. For every alcoholic drink, try to have a glass of water as well.

For a festive, bloat-free drink, Palinski-Wade suggests making a mocktail with seltzer water, tart cherry juice, and a slice of lime. You can also opt for nonalcoholic cider or punch instead of mulled wine or eggnog.

Findings from the International Food Information Council’s 2022 Food and Health Survey reveal that 12% of Americans now follow a plant-based eating pattern, while 31% report increasing their intake of foods made from whole plant sources.

At the same time, the market is overflowing with new plant-forward protein options. From innovative protein powders and nondairy milks to meat alternatives, the choices keep growing—alongside long-time staples like beans, quinoa, and tofu that have always provided reliable plant protein.

If you’re thinking about turning to plants to stay satisfied, support muscle growth, or manage weight, here’s a look at what science says about plant-based protein, how it compares, and why it matters for both personal and environmental health.

Comparing plant-based protein sources

Below is a snapshot of common plant-based protein foods and their nutritional content per serving:

What the research says about plant-based protein

When weighing plant protein against animal protein, taste and price matter—but health is often the driving factor.

Is plant protein nutritionally adequate?

For decades, people avoiding meat worried about getting “complete” protein—foods that supply all nine essential amino acids.

Because many plant foods don’t contain all nine in one source, people were encouraged to carefully pair foods, such as rice with beans. Today, experts generally agree that this level of planning isn’t necessary.

A varied, balanced diet typically provides sufficient amounts of all amino acids. Supporting this view, a 2019 study found that individuals following vegetarian and vegan diets consumed more than enough protein and amino acids, suggesting that concerns about deficiencies are often exaggerated.

Vitamin B12 considerations

One nutrient plant-based proteins don’t naturally provide is vitamin B12, which is essential for brain health and red blood cell production. Those following a fully vegan diet usually need to rely on fortified foods or supplements to meet B12 needs.

Possible drawbacks to keep in mind

Replacing animal protein with plant protein is linked to many positive health outcomes, including better weight control, lower risk of type 2 diabetes, and increased longevity. Still, there are a few cautions worth noting.

Highly processed plant foods

Some plant-based products—especially meat and cheese substitutes—are highly processed.

“Depending on the product, sodium and saturated fat levels can match or exceed those found in meat,” says Christine Milmine, RDN, founder of Plant Powered You. Reading nutrition labels is essential.

Dietitian Amy Gorin, MS, RDN, also advises moderation. While these foods can be enjoyable, she suggests they shouldn’t replace whole foods at every meal.

Allergies and sensitivities

Those with allergies to soy or nuts may need to be selective when choosing plant-based proteins. Additionally, people with digestive concerns like irritable bowel syndrome may need to watch fiber intake, as many plant proteins are fiber-rich.

Addressing soy myths

Soy has long been linked to concerns about hormones and cancer, but current research does not support these claims.

A large 2020 study involving more than 300,000 women found that higher soy intake was associated with a reduced risk of breast cancer. The American Cancer Society also states that soy foods are safe and beneficial.

Environmental impact of plant-based protein

Choosing more plant protein doesn’t just support personal health—it also benefits the planet.

Lower greenhouse gas emissions

A 2019 study showed that switching from an omnivorous diet to a vegan diet reduced individual greenhouse gas emissions by 50%. A lacto-ovo vegetarian diet reduced emissions by 35%.

Less water use

Plant proteins require far less water than animal proteins. Data from the Water Footprint Network shows that beef, poultry, and pork use significantly more water than plant-based options like legumes, nuts, and grains. Beef, for instance, has a water footprint about six times greater than pulses.

Global recommendations

The environmental impact of reducing meat consumption is so significant that the U.N.’s 2019 climate report called for a worldwide reduction in animal protein intake.

Common questions about plant-based protein

Which plant-based proteins are best?

The best options provide protein along with other nutritional benefits. Beans stand out because they also supply fiber, which supports digestive health and reduces disease risk.

Tofu is another strong choice due to its versatility and mild flavor. Soy allergies are also less common than many people believe.

Nuts are convenient, nutrient-dense options as well. Pistachios, for example, offer 6 grams of protein per quarter-cup serving.

Who should be cautious?

Most people can enjoy plant-based foods, but some need to take extra care. Individuals limiting sodium or fat should read labels on processed plant-based products. Those with soy or nut allergies should carefully review ingredients, and anyone sensitive to fiber may prefer lower-fiber options like tofu or soy milk.

Plant protein powder vs. whey

Both plant-based and whey protein powders can support muscle growth and weight management. Plant-based powders may contain slightly less protein per serving or lack complete amino acid profiles, but they’re often easier to digest and suitable for vegans. Whey, by contrast, is derived from dairy.

Taste of plant-based protein powders

Taste varies by brand and flavor. Online reviews suggest some plant-based powders stand out, such as vanilla-flavored superfood blends with tens of thousands of positive ratings. With so many options available, experimenting can help you find one you enjoy.

Final thoughts

From beans and lentils to tofu, nuts, and protein powders, plant-based proteins offer affordability, strong nutrition, and variety. When combined with their environmental benefits and the growing evidence supporting their health value, it’s easy to see why plant proteins deserve a bigger place in everyday meals.

Two of the most commonly used options worldwide are olive oil and vegetable oil. Although they’re often used interchangeably, they differ in how they’re produced, how they taste, their nutritional value, and their potential effects on health.

This article breaks down those differences and similarities to help clarify which option may be better for you.

How olive oil and vegetable oil differ

The main distinctions between olive oil and vegetable oil lie in their sources, processing methods, culinary applications, flavor profiles, and nutrient content.

Olive oil is made by pressing olives, while vegetable oil is usually a blend of oils from plants such as sunflower, corn, canola, soy, and safflower.

Olive oil is commonly used for salad dressings, light sautéing, and dipping bread, whereas vegetable oil is more often used for baking and deep frying.

In terms of nutrition, olive oil—especially extra virgin—contains vitamins E and K and a variety of antioxidants. Vegetable oil, due to heavy refining, typically contains only trace nutrients. Olive oil is also far less processed, while vegetable oil undergoes extensive processing. Their smoke points are similar, with olive oil around 390°F (200°C) and vegetable oil around 400°F (205°C).

Processing and taste

After extraction, most plant oils are refined using heat and chemicals to remove impurities and extend shelf life. As processing increases, flavor and nutritional value decrease.

Extra virgin olive oil is minimally processed and retains a strong, distinctive olive flavor. Vegetable oil, on the other hand, is refined to be neutral in taste.

Olive oil comes from a single source—olives—with extra virgin being the least processed form. Vegetable oil blends multiple plant oils, requiring additional refining to remove odors, colors, and flavors, which results in a bland final product.

Nutritional comparison

Processing level has a major impact on an oil’s nutritional quality.

Both olive oil and vegetable oil contain unsaturated fats, but olive oil is richer in monounsaturated fats, such as oleic acid. Vegetable oil contains higher amounts of omega-6 polyunsaturated fats.

Monounsaturated fats are linked to reduced inflammation and better heart health. Omega-6 fats are essential but may contribute to inflammation when consumed in large amounts.

Extra virgin olive oil retains antioxidants and anti-inflammatory compounds like polyphenols, tocopherols, and carotenoids, along with small amounts of vitamins E and K. In contrast, the refining process used to make vegetable oil removes most micronutrients and beneficial plant compounds.

Summary

Vegetable oil is a highly refined blend that offers little nutritional value and is high in pro-inflammatory fats. Olive oil, particularly extra virgin, is minimally processed and rich in beneficial compounds.

Similarities between the two oils

Olive oil and vegetable oil have comparable smoke points, generally around 400°F (205°C), which is the temperature at which oils begin to break down.

Not all olive oils are minimally processed, however. Refined varieties, such as pomace oil, lack many nutrients and the signature flavor of extra virgin olive oil, making them more similar to vegetable oil. Oils labeled “virgin” or “extra virgin” are less processed and retain more flavor and nutrients.

Summary

While both oils tolerate similar cooking temperatures, only extra virgin olive oil consistently provides meaningful nutritional benefits.

Which is the healthier choice?

Extra virgin olive oil is among the least processed cooking oils available, allowing it to retain antioxidants, vitamins, and minerals.

Its polyphenols and antioxidants have been widely studied for their potential to support heart health. Some research also suggests that replacing vegetable oil with extra virgin olive oil may benefit brain function, particularly in older adults.

Vegetable oil, by contrast, is heavily refined to remove flavor and blend multiple oils, leaving it with few health-promoting compounds.

Overall, when choosing a cooking oil, extra virgin olive oil is generally a healthier option than vegetable oil blends.

Summary

Although both oils have their place in cooking, extra virgin olive oil stands out as the healthier choice due to minimal processing and a higher concentration of beneficial nutrients.

Bottom line

Olive oil and vegetable oil are both widely used, but they are not nutritionally equal.

Vegetable oil is typically a heavily processed blend that lacks many naturally occurring nutrients and is high in omega-6 fatty acids. Extra virgin olive oil, on the other hand, preserves antioxidants, trace vitamins, and heart-healthy monounsaturated fats.

If you include plant oils in your diet, choosing minimally processed extra virgin olive oil is a healthier alternative to vegetable oil.

When a parent reaches age 65, they are usually enrolled automatically in Medicare Part A if they already receive benefits from the SSA or the Railroad Retirement Board (RRB). In these cases, their Medicare card and welcome packet typically arrive around their 65th birthday.

If your parent does not receive SSA or RRB benefits and is not automatically enrolled, you can help them sign up in several ways. The fastest option is completing the process online through the SSA website.

How to Enroll Your Parents in Medicare Online

Medicare is divided into multiple parts, allowing your parent to choose coverage that best fits their healthcare needs.

Original Medicare includes:

• Part A, which covers inpatient hospital care

• Part B, which covers outpatient medical services

Those enrolled in Original Medicare may also add a separate Part D prescription drug plan to cover medications taken at home.

The SSA website provides step-by-step instructions for enrolling in Original Medicare. It’s helpful to have your parent’s Social Security card or Social Security number available, as this information is required during enrollment.

Understanding Medicare Advantage (Part C)

Medicare Advantage plans combine the benefits of Original Medicare into a single plan. Many also include prescription drug coverage and may offer extra benefits such as vision, dental, or hearing services.

These plans are offered by private insurance companies, so options vary by location and insurer.

If your parents are considering Medicare Advantage, Medicare’s plan finder tool can help you review and compare plans available in their ZIP code.

Enrolling by Phone or In Person

Some families prefer enrolling in person. You can accompany your parents to a local Social Security office, which you can locate using the SSA website.

To enroll by phone, call 800-772-1213 and explain that you would like to enroll your parents in Medicare Part A, Part B, or both.

Medicare Enrollment Timing

Medicare has several enrollment periods, and enrolling on time is important to avoid late enrollment penalties.

Initial Enrollment Period (IEP)

The IEP lasts seven months and is your parents’ first opportunity to enroll when they turn 65. It begins three months before their birthday month, continues through the birthday month, and ends three months afterward.

Enrolling during this window helps ensure uninterrupted coverage and prevents penalties.

Medicare Advantage Open Enrollment Period (MA OEP)

If your parents already have a Medicare Advantage plan, they can make changes between January 1 and March 31 each year. During this period, they may:

• Switch to another Medicare Advantage plan

• Return to Original Medicare

Open Enrollment Period (OEP)

Also known as the Annual Enrollment Period (AEP), this runs from October 15 to December 7 each year. During this time, your parents can:

• Move from Original Medicare to Medicare Advantage

• Switch from Medicare Advantage back to Original Medicare

• Change Medicare Advantage plans

• Add or drop a Part D prescription drug plan

Where to Get Medicare Enrollment Help

If you or your parents want guidance on selecting a plan or understanding Medicare options, the State Health Insurance Assistance Program (SHIP) offers free, unbiased support.

SHIP counselors can help explain coverage choices, premiums, and out-of-pocket costs. Assistance is available by phone or in person. You can call SHIP at 877-839-2675 or use the SHIP office locator to find a local office.

Summary

If your parents are not enrolled automatically in Original Medicare, you can help them sign up online, by phone, or in person through Social Security. If they are interested in Medicare Advantage, plans can be searched and compared on Medicare’s website using their ZIP code and coverage preferences.

Enrolling your parents as soon as they are eligible can help them avoid late enrollment penalties and ensure timely access to healthcare coverage.

The CDC’s Advisory Committee on Immunization Practices (ACIP) recently updated its recommendations for childhood vaccinations and COVID-19 shots, resulting in more restricted access to certain vaccines. These changes align with vaccine skepticism that gained traction during the Trump administration.

This year, Health and Human Services Secretary Robert F. Kennedy Jr. reshaped ACIP, selecting individuals who have publicly questioned vaccine safety. Acting CDC Director Jim O’Neill has suggested dividing the measles, mumps, and rubella (MMR) vaccine into three separate vaccines that target one virus each.

In a post on X (formerly Twitter), O’Neill encouraged vaccine manufacturers to replace the combined MMR vaccine with individual vaccines for each virus. His statement mirrors a recent comment from President Trump, who posted on Truth Social advocating for the separation of the MMR vaccine into three distinct doses.

Currently, no monovalent vaccines for measles, mumps, or rubella are approved in the U.S., and the CDC has stated there is no scientific evidence supporting the split of the MMR vaccine into individual shots.

While it remains uncertain whether O’Neill’s proposal will be implemented, changes to the childhood vaccine schedule are already taking shape. In September, ACIP voted to revise the childhood vaccination schedule and limit COVID-19 vaccine recommendations.

Though these adjustments are relatively minor, they reflect the ongoing vaccine skepticism within the Trump administration and could have significant impacts on public health, vaccine access, and insurance coverage.

Robert F. Kennedy Jr. has committed to rebuilding public trust in vaccines and the CDC. In June, he dismissed all 17 members of ACIP and replaced them with individuals who have raised concerns about vaccine safety.

During two contentious days of meetings, ACIP members voted on changes to the MMR and hepatitis B vaccines without presenting new safety data to justify their decisions.

William Schaffner, MD, a professor of preventive medicine at Vanderbilt University, criticized the process, calling the lack of organization and reliance on anecdotal evidence troubling.

Charles Stoecker, PhD, a professor at Tulane University, noted that ACIP usually prepares thoroughly for these meetings, but this time there was no solid data presented. Instead, panel members discussed unverified reports, which Schaffner likened to “gossip.” He emphasized that scientific questions should be addressed with rigorous evidence, not rumors.

Changes to MMRV Vaccine Schedule

ACIP voted 8-3 to no longer recommend the combined MMRV vaccine for children under 4 years old. Parents can still choose to have their children receive the measles, mumps, and rubella (MMR) vaccine and the varicella vaccine separately.

This decision was based on data showing that the MMRV vaccine carries a slightly higher risk of febrile seizures compared to separate MMR and varicella shots. However, the overall risk of seizures remains low, and such seizures are typically not severe.

Jake Scott, MD, a clinical associate professor at Stanford Medicine, criticized the decision, arguing that it addressed a problem that didn’t exist. Parents already have the option to choose separate shots if they are concerned about febrile seizures.

Hepatitis B Vaccine Vote Postponed

ACIP also postponed a vote on potentially delaying the hepatitis B vaccine, which is currently administered at birth. The vote was delayed after contentious debates, with no new safety data provided to support any changes to the vaccine schedule.

Hepatitis B is a serious infection and a leading cause of liver cancer worldwide. The birth dose of the hepatitis B vaccine has been a major success in public health, but the Trump administration has questioned its necessity, suggesting that newborns don’t need the vaccine.

Changes to COVID-19 Vaccine Recommendations

ACIP also decided to end the universal recommendation for updated COVID-19 vaccines. The new guidance advises adults aged 65 and older to get vaccinated, but for people between the ages of 6 months and 64, the decision should be made in consultation with a healthcare professional.

A more extreme proposal that would have mandated prescriptions for COVID-19 vaccines narrowly failed in a tied vote, with the panel chair casting the deciding vote.

This shift has caused confusion among patients, healthcare providers, and pharmacies, as the new guidance depends on individual decision-making.

Potential Long-Term Effects of Vaccine Policy Shifts

While the changes to the MMRV and COVID-19 vaccine guidelines are unlikely to drastically affect vaccine access for most people, experts warn that they could signal more significant policy shifts in the future. The uncertainty surrounding these guidelines has raised concerns about future vaccine policies and their potential impacts on public trust, insurance coverage, and vaccination rates.

Charles Stoecker pointed out that loosening vaccine recommendations could reduce vaccine coverage and access. Experts also worry that the growing politicization of vaccine policy could create inconsistencies across states, undermining efforts to achieve nationwide immunity.

“Diseases don’t respect state lines,” said Jake Scott. “Viruses exploit every gap in population immunity.”

While nutrition alone doesn’t explain longevity, it plays an important role among a broader mix of factors.

Public interest in blue zones increased after Netflix released the four-part documentary Live to 100: Secrets of the Blue Zones, which quickly rose to the top of the platform’s most-watched list.

In the series, author and explorer Dan Buettner visits communities with high numbers of centenarians to learn about their daily routines, physical activity, social relationships, sense of purpose, and eating habits.

Although these communities are spread across different continents and cultures, they share certain lifestyle similarities. This has led many to wonder whether their dietary habits contribute to their long lives.

Experts weigh in below.

Understanding what a blue zone is

A “blue zone” refers to a geographic area where people tend to live significantly longer than the global average.

The term originated from a 2004 study published in Experimental Gerontology. Researchers mapped lifespans across Sardinia, Italy, using color coding to highlight areas with especially high numbers of centenarians. The regions with the longest lifespans were marked in blue, giving rise to the name.

Over time, researchers identified additional locations with similar longevity patterns. Today, five regions are widely recognized as blue zones:

• Nicoya Peninsula, Costa Rica

• Ikaria, Greece

• Sardinia, Italy

• Okinawa, Japan

• Loma Linda, California

What makes these locations fascinating is that they differ greatly in culture, geography, and socioeconomic structure—yet they all demonstrate extended lifespans.

This raises an obvious question: do they share common eating habits?

Is there a specific blue zone diet?

There is no single, strict diet followed by all blue zone populations. Instead, experts describe a shared eating philosophy centered on balance, moderation, and whole foods.

Jordan Hill, lead registered dietitian at Top Nutrition Coaching, explained that blue zone eating patterns don’t rely on rigid rules or food restrictions.

“It’s not a traditional diet with forbidden foods,” Hill told Healthline. “It’s a consistent pattern that values moderation, balance, and enjoyment, including occasional treats.”

Across blue zones, diets are largely plant-forward, focusing on vegetables, fruits, legumes, whole grains, nuts, seeds, and healthy fats such as olive oil.

Meat is included, but not in the way it typically is in Western diets.

“Meat is eaten less often and in smaller portions,” Hill said. “Meals are eaten mindfully, portion sizes are controlled, and food is often shared socially.”

Dr. Amanda Velazquez, DABOM, Director of Obesity Medicine at Cedars-Sinai, shared similar observations.

“Vegetables make up the foundation of the diet. Beans, tofu, and nuts are common protein sources, while meat is limited or sometimes avoided,” she said. “Alcohol is consumed in moderation, and people stop eating before they feel completely full.”

In Okinawa, this practice is known as Hara Hachi Bu, or eating until about 80% full.

Health benefits linked to blue zone eating habits

Does following blue zone eating patterns guarantee a longer life? Experts say no.

“These habits don’t promise longevity,” Hill explained. “They offer helpful guidance, but individual health outcomes can vary.”

Still, experts agree that these patterns are supported by scientific evidence.

“The principles closely resemble the Mediterranean diet, which has been extensively studied,” Velazquez said. “Research shows benefits for heart health, blood pressure, metabolic health, and overall well-being.”

Whether blue zone diets are seen as helpful or overhyped often depends on expectations.

“If people approach them as sustainable lifestyle changes rather than quick solutions, they can be very effective,” Hill added.

Making changes that last

Adopting new eating habits can be challenging, especially when long-term consistency is required. Experts recommend starting slowly.

“Gradual changes are more realistic and easier to maintain,” Hill said.

They also emphasize that healthy eating doesn’t need to be rigid.

“These ideas are meant to guide, not restrict,” Velazquez explained. “Enjoying desserts occasionally or eating out is part of a balanced life.”

Flexibility helps prevent discouragement.

“Trying to be perfect often leads to burnout,” Hill said. “Allowing room for flexibility supports long-term success.”

This mindset also avoids the concept of “cheat days,” which some experts believe can reinforce unhealthy relationships with food.

“Scheduled cheat days can contribute to negative diet culture,” Velazquez noted.

Bottom line

Although there’s no single blue zone diet, the eating patterns observed in these regions provide useful insight into healthier living.

“Even adopting one habit—like eating more vegetables—can make a meaningful difference,” Velazquez said.

Experts also stress that diet is only one factor in longevity.

“Physical activity, strong social connections, purpose, and stress management are equally important,” Hill said.

Ultimately, the goal is not just a longer life, but a better one.

“Your lifestyle choices should support both health and happiness,” Hill added. “Food should nourish the body while also bringing people together.”

A very full stomach usually signals a satisfying meal—but when it’s overloaded, discomfort often follows.

For many people, bloating is an expected side effect of holiday eating. Data from the Calorie Control Council shows that a typical holiday dinner can exceed 3,000 calories, nearly double the daily recommended intake for adult women according to the 2020–2025 Dietary Guidelines for Americans.

The stomach can only hold so much. On average, it begins to stretch after about 2.5 ounces of food and can expand to hold up to 2–3 liters. When it reaches this limit, symptoms like indigestion, nausea, and abdominal discomfort may occur.

To help relieve that heavy, sluggish feeling, nutrition experts recommend the following five tips to support digestion during and after holiday meals.

Know which foods cause problems

When attending holiday gatherings, you may not always know how dishes are prepared or what ingredients they contain. This can make it harder to avoid foods that trigger bloating.

“Whether the issue is dairy, gluten, or another food, understanding your personal triggers allows you to limit them and reduce digestive discomfort,” said nutrition expert Michael Hartman, PhD.

Hartman suggests asking hosts ahead of time about menu items and ingredients.
“They want their guests to feel good, not sick,” he said.

Registered dietitian Erin Palinski-Wade, author of Belly Fat Diet For Dummies, recommends keeping a food journal to identify triggers.

“Record what you eat, portion sizes, timing, emotions, and any symptoms you experience,” she explained.
“This can help reveal patterns and show whether stress or specific foods are contributing to bloating.”

Don’t arrive starving

Skipping meals earlier in the day to “save calories” for a holiday feast can actually make bloating worse.

“Waiting too long between meals often leads to eating too fast and too much, which can increase bloating,” Palinski-Wade said.

She recommends eating regular meals and snacks throughout the day to keep digestion steady.

She also cautioned that bloating may increase when people suddenly eat more fiber than usual, consume large portions of cruciferous vegetables at once, or eat meals high in fat, sodium, and added sugars.

Make simple food swaps

If you’re hosting—or know what foods will be served—small changes can make holiday meals easier on digestion.

“There are easy ways to adjust traditional holiday foods while still enjoying them,” Hartman said.

For example, swap cheese-heavy appetizers for hummus with pita and vegetables. Replace buttery mashed potatoes with sweet potatoes, or choose legumes instead of refined rice dishes. Legumes are rich in potassium, which helps offset sodium-related water retention.

Palinski-Wade also suggests using milk instead of heavy cream and relying on spices like cinnamon or nutmeg to add flavor without excess salt.

If changing recipes feels like too much effort, moderation is a simpler approach. She recommends surveying all food options before filling your plate.

“Aim for balance—one-third vegetables, one-third lean protein, and one-third favorite sides,” she said. “This allows you to enjoy everything without overeating, which can reduce bloating.”

Add leafy greens gradually

Leafy vegetables such as spinach, kale, chard, bok choy, and asparagus are low in calories, high in water, and rich in fiber and nutrients.

“They’re especially helpful for supporting digestion and minimizing bloating,” Hartman said.

However, Palinski-Wade advises increasing fiber slowly.

“Adding too much fiber too quickly—especially without enough water—can actually cause bloating and constipation,” she said.

She recommends increasing leafy greens by about half a cup every three days and drinking more water as fiber intake rises. Cooking vegetables, particularly gas-producing ones like broccoli, may also help reduce bloating compared to eating them raw.

Be mindful with alcohol

Alcohol is often part of holiday celebrations, but it can worsen bloating, especially after heavy meals.

Alcohol contributes to dehydration, which causes the body to retain water and may increase swelling and discomfort.

“Alcohol slows digestion, promotes inflammation, and increases water retention,” Hartman said. “All of these effects can contribute to bloating.”

To stay hydrated, Palinski-Wade suggests keeping water visible, setting reminders to drink, or using a hydration-tracking app. She also recommends sipping water throughout the day rather than drinking large amounts at once.

She advises limiting alcohol to one drink per day for women and two for men, and pairing each alcoholic beverage with a glass of water.

Festive mocktails made with sparkling water and 100% juice can be a satisfying alternative. One favorite option combines seltzer, tart cherry juice, and a slice of lime for a drink that feels celebratory without the added bloating.

Hartman also recommends choosing nonalcoholic cider or punch instead of drinks like mulled wine or spiked eggnog.