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Jacob Fox
Have you been told you have metabolic syndrome? You’re not alone. About 1 in 3 adults in the U.S. have been diagnosed with this condition, which raises the risk for coronary heart disease, diabetes and stroke.
We’ll dive into what metabolic syndrome is, reveal the No. 1 nutrient that can help improve it and share easy ways to add more of it into your daily diet.
5 Sneaky Signs You May Have Metabolic Syndrome, According to Experts
What Is Metabolic Syndrome?
Metabolic syndrome is identified when a person has three or more of the following conditions: high blood pressure, high blood glucose, elevated triglycerides, low HDL cholesterol and excess weight around the waist.Each person may have a different combination of the five conditions, so tackling metabolic syndrome may look a bit different for everyone.
What is clear is that this diagnosis can serve as a helpful warning that your health may be heading in a concerning direction, saysJenna Braddock, RDN, a performance dietitian nutritionist. Now, it’s time for action.
The good news is that metabolic syndrome can be managed, and its conditions can even be reversed. When it comes to taking action, there’s one nutrient you can start incorporating into your meals, snacks and even drinks to help manage and improve your condition.Enter our No. 1 nutrient for metabolic syndrome: fiber.
The #1 Nutrient to Improve Metabolic Syndrome
“Fibermay be the one nutrient that has been shown to have a positive effect on all the components of metabolic syndrome,” says Braddock. She notes that consuming ahigh-fiber diethas been shown to benefit body weight, blood pressure, blood sugar and cholesterol levels. By incorporating more fiber-rich foods into your diet, you could potentially improve all aspects of metabolic health. Studies show that people who follow a high-fiber diet are less likely to develop metabolic syndrome.
Tips to Include More Fiber in Your Routine
Fiber is packed into a delicious array of plant-based foods, including fruits, vegetables, whole grains, lentils, beans, nuts and seeds. Here are a few easy ways to start incorporating more fiber into your daily diet:
The Bottom Line
Fiber is the No. 1 nutrient for improving metabolic syndrome, as it helps manage high blood sugar, blood pressure, triglycerides and weight. To increase your fiber intake, grab a piece of fruit, add a veggie to your meals, sprinkle in more nuts and seeds, try a variety of whole grains and eat more beans and lentils.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Heart, Lung, and Blood Institute.What is Metabolic Syndrome?Wei B, Liu Y, Lin X, Fang Y, Cui J, Wan J.Dietary fiber intake and risk of metabolic syndrome: A meta-analysis of observational studies.Clin Nutr. 2018;37(6 Pt A):1935-1942. doi:10.1016/j.clnu.2017.10.019Bulsiewicz WJ.The Importance of Dietary Fiber for Metabolic Health.Am J Lifestyle Med. 2023;17(5):639-648. Published 2023 Apr 12. doi:10.1177/15598276231167778Ghavami A, Ziaei R, Talebi S, et al.Soluble Fiber Supplementation and Serum Lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials.Adv Nutr. 2023;14(3):465-474. doi:10.1016/j.advnut.2023.01.005Tejani VN, Dhillon SS, Damarlapally N, et al.The Relationship Between Dietary Fiber Intake and Blood Pressure Worldwide: A Systematic Review.Cureus. 2023;15(9):e46116. Published 2023 Sep 28. doi:10.7759/cureus.46116
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Heart, Lung, and Blood Institute.What is Metabolic Syndrome?Wei B, Liu Y, Lin X, Fang Y, Cui J, Wan J.Dietary fiber intake and risk of metabolic syndrome: A meta-analysis of observational studies.Clin Nutr. 2018;37(6 Pt A):1935-1942. doi:10.1016/j.clnu.2017.10.019Bulsiewicz WJ.The Importance of Dietary Fiber for Metabolic Health.Am J Lifestyle Med. 2023;17(5):639-648. Published 2023 Apr 12. doi:10.1177/15598276231167778Ghavami A, Ziaei R, Talebi S, et al.Soluble Fiber Supplementation and Serum Lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials.Adv Nutr. 2023;14(3):465-474. doi:10.1016/j.advnut.2023.01.005Tejani VN, Dhillon SS, Damarlapally N, et al.The Relationship Between Dietary Fiber Intake and Blood Pressure Worldwide: A Systematic Review.Cureus. 2023;15(9):e46116. Published 2023 Sep 28. doi:10.7759/cureus.46116
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Heart, Lung, and Blood Institute.What is Metabolic Syndrome?Wei B, Liu Y, Lin X, Fang Y, Cui J, Wan J.Dietary fiber intake and risk of metabolic syndrome: A meta-analysis of observational studies.Clin Nutr. 2018;37(6 Pt A):1935-1942. doi:10.1016/j.clnu.2017.10.019Bulsiewicz WJ.The Importance of Dietary Fiber for Metabolic Health.Am J Lifestyle Med. 2023;17(5):639-648. Published 2023 Apr 12. doi:10.1177/15598276231167778Ghavami A, Ziaei R, Talebi S, et al.Soluble Fiber Supplementation and Serum Lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials.Adv Nutr. 2023;14(3):465-474. doi:10.1016/j.advnut.2023.01.005Tejani VN, Dhillon SS, Damarlapally N, et al.The Relationship Between Dietary Fiber Intake and Blood Pressure Worldwide: A Systematic Review.Cureus. 2023;15(9):e46116. Published 2023 Sep 28. doi:10.7759/cureus.46116
National Heart, Lung, and Blood Institute.What is Metabolic Syndrome?
Wei B, Liu Y, Lin X, Fang Y, Cui J, Wan J.Dietary fiber intake and risk of metabolic syndrome: A meta-analysis of observational studies.Clin Nutr. 2018;37(6 Pt A):1935-1942. doi:10.1016/j.clnu.2017.10.019
Bulsiewicz WJ.The Importance of Dietary Fiber for Metabolic Health.Am J Lifestyle Med. 2023;17(5):639-648. Published 2023 Apr 12. doi:10.1177/15598276231167778
Ghavami A, Ziaei R, Talebi S, et al.Soluble Fiber Supplementation and Serum Lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials.Adv Nutr. 2023;14(3):465-474. doi:10.1016/j.advnut.2023.01.005
Tejani VN, Dhillon SS, Damarlapally N, et al.The Relationship Between Dietary Fiber Intake and Blood Pressure Worldwide: A Systematic Review.Cureus. 2023;15(9):e46116. Published 2023 Sep 28. doi:10.7759/cureus.46116
