Five Ways to Help Reduce Everyday Stress

Updated on Apr 28, 2025 | Mental Health, Psychiatry, Your Health

Some stress is part of everyone’s life. But there are times when the daily demands of the job or school, the complications of home life, the pressure of living in the New York metropolitan area, and the state of the world can combine to leave you feeling physically and emotionally overwhelmed. As you face these stressful experiences, you may notice your sleep is disrupted or certain muscles in your body are more tense or find you are lacking energy or a sense of enthusiasm or confidence.

You know you need to do something. But what?

In this Q&A, Jacqueline Hargrove, PhD, a licensed clinical psychologist and Assistant Professor of Psychiatry at the Icahn School of Medicine at Mount Sinai, says you can start by separating “stressors,” those things like multiple work deadlines, numerous familial responsibilities, or upsetting news events, from stress, which is your body’s understandable response to these stressors. Once you do that, she offers five tips on how to improve your mindset and increase your flexibility so you can begin to improve how you manage stress and get unstuck from cycles of chronic stress even while the stressors of life persist.

Get physical

The best way to deal with the stress is to do things that are physical. That helps break down those stress-related hormones that increase our heart rate and our breathing and get us ready for action—so that they don’t linger in the body. This can be a whole host of different things. Anything that literally just gets your heart rate going, or breathing deeply is fair game. Physical activity helps your body reach a calmer state. A lot of folks may not like going to the gym or going for a run. So, you can take a brisk walk through your closest park, or dance to a few of your favorite songs. Or just focus on deep breathing or breathing exercises.

Alternatively, you can connect with other people and soak up some physical affection. If you’ve ever come home from work and been greeted warmly by your partner, your child, or even a pet, you know how that can be comforting and stress reducing. Even laughing and crying can be helpful, as many may know from having a good cry or experiencing a deep belly laugh. Afterwards, you feel better, because it’s a physical process that actually helps us release some of that stress and tension that can stay stuck in our bodies.

Figure out what you can control and what you can’t

A lot of the stressors we face today are out of our control. With this in mind, it’s important to understand whether a stressor you are facing is something you have some control over, and can problem solve, or not. If there is something, even a small thing, that you can do and is in your control that will help reduce or eliminate the stressor then absolutely do it. However, if it’s something that’s more chronic or something that you don’t necessarily have control over, try to see what meaning you can gain from the experience, or try to ensure that you aren’t dealing with the challenge alone. Many aspects of our day-to-day lives, such as work responsibilities or managing the care of a child or family member, can come with stress. But often it is the positive meaning we can associate with the purpose of our jobs or the people we love that can help us mitigate the stress associated with them. However, let’s say you are dealing with a stressor that is truly unpleasant and feels unbearable. Sometimes just shifting our expectations, or temporarily accepting the way things are in the moment, can actually reduce stress. This is because we are no longer fighting with what we are expecting of other people or with our desires for things to be a certain way that we really can’t control. This isn’t to say you should give up on getting your needs met or figuring out ways to address the stressor—certainly not. However, shifting our expectations or learning to accept the ways things are in the moment can get us out of a tug of war with the issue, can preserve our energy, and can actually give us space to face the issue with more clarity and creative problem-solving down the road.

Take stock of your environment and surroundings. It’s not necessarily all on you

Try to contextualize your stress. What I mean by that is, sometimes we can think we have a personal failing because we’re so stressed out. But if we just take a minute to step back, we realize there’s so much going on in our lives and it makes sense we feel stressed. Dealing with economic uncertainty or facing continually upsetting national and global news events is stressful. Being a caregiver to a child or family member can be an added level of stress that other people do not have to manage. Navigating your life as a person of color, an immigrant, a member of the LGBTQ community or a person living in an under-resourced neighborhood has its own stress due to discrimination or systemic barriers that disproportionately affect these communities. There are so many ways in which our identities and the roles we have can contribute to the stress that we experience. In this way, it can help to acknowledge how our identities and the environment we are in play a role in the day-to-day stress we experience. This can help us not be so self-critical and can also help us identify ways to manage that stress and find empowering ways to deal with the stressors.

Redefine productivity

In the United States, there is a common narrative that centers around always needing to be productive, and that is a culture that is ripe for stress. Productivity can simply mean intentionally working toward a meaningful goal. So, let’s say your goal is mental health and well-being, then rest can be a really productive thing that you’re doing in line with that goal. Making time for yourself can therefore be productive. Also, capitalize on idle time. This can include choosing to not do anything during those five minutes in between meetings. Or if you take public transit during your commute, maybe intentionally getting off one stop earlier and extending your walk home. Finding time when you don’t need to be engaging with your day-to-day stressors can be really important.

Learn to say no

Learn to say no to things and learn to set boundaries. A lot of our stress can come from sometimes feeling like we have to say yes, or put more and more on our plates, when it actually isn’t in our best interest to do so. If you’re saying yes to things, and you have the ability to say no, you can ask yourself: Is this benefitting me? Does engaging in this activity help me feel energized and excited? Or does it end up making me feel depleted and resentful? Take time to listen to your body, set some boundaries, and find ways to reclaim some of your time and energy.

Overall, it’s important to remember that stress, not chronic stress, is a part of life. However, we can learn ways to process the stress so it doesn’t build up in our bodies and develop effective ways to deal with life’s stressors that can help us feel more empowered and resilient.

The ABCs of an Innovative Procedure for BPH

Updated on Apr 22, 2025 | Your Health

Holmium laser enucleation of the prostate (HoLEP) is a newer treatment option for patients with a condition called benign prostrate hyperplasia (BPH). As a man gets older, the prostate increases in size and blocks the urine flow causing a voiding dysfunction. BPH is a non-cancerous enlargement of the prostate gland that is commonly found in men over the age of 50.

Mount Sinai is a leader in minimally invasive approaches to treat a variety of urologic conditions, including HoLEP, which uses a specific laser to remove the obstructive prostate tissues and restores normal urine flow. Thanks to advancements in urological surgical technologies, HoLEP has become recognized as a gold standard for treatment of BPH, offering patients reduced operative and recovery time.

Osama Zaytoun, MD

In this Q&A, Osama Zaytoun, MD, a urologist and HoLEP expert at Mount Sinai Doctors – Brooklyn, and, explains what this procedure is and why it is becoming more popular due to its unique benefits for patients.

“HoLEP is the latest cutting-edge surgical technique,” says Dr. Zaytoun, who is also an Assistant Professor of Urology at the Icahn School of Medicine at Mount Sinai. “Our patients come and go the same day and get the best surgical and post-operative care.” Mount Sinai is one of a limited number of hospitals in New York State offering this procedure.

What are the benefits of HoLEP over other BPH treatments?

Compared to traditional surgery, HoLEP (Holmium Laser Enucleation of the Prostate), offers better long-term results and a quicker recovery overall. The procedure takes between 90 minutes and three hours. Patients who undergo HoLEP typically regain their physical functions quickly and can urinate normally. They have a short hospital stay and can return home the same day of the procedure. HoLEP also has no size limitation and therefore allows surgeons to treat patients with different stages of BPH and all prostate sizes.

How do I know if I have an enlarged prostate?

Key symptoms of an enlarged prostate include urinating more frequently and urgently, straining or finding it difficult to urinate, hesitancy or feeling it’s more difficult to urinate, dribbling after urination, and incontinence. Urine retention and the need for urinary catheter may be a complication for neglecting this condition.

Are there any risks associated with HoLEP?

HoLEP is a safe procedure, but as any other surgical procedures it still has a low incidence of complications that is reported to be less than 10 percent. Most of these complications are mild and reversible, or resolve on their own.

What happens during a HoLEP procedure?

During the HoLEP procedure, the surgeon inserts a high-powered laser into the urethra and carves out the obstructive excess tissue of the enlarged prostate. The tissue is further cut into smaller pieces to allow easy removal. This allows the urethra to open more, significantly improving the urine flow and the patient’s ability to void fully. Right after the procedure, a catheter is placed in the bladder to help with urination after the surgery; this is removed after one or two days.

What is the recovery like after a HoLEP procedure?

Recovery is quick and most patients can go back to their normal activities within a week or so after the procedure. A patient might feel mild pain, burning, and discomfort following the procedure, but these symptoms are temporary and will resolve after a few days.

Who is a candidate for HoLEP?

The HoLEP procedure is ideal for men with BPH with bothering symptoms and is especially helpful for those who have very large prostates, for those who have not responded to medication, and those who have had other procedures done that were not effective.

What makes the HoLEP procedure offered at Mount Sinai unique?

HoLEP is an extremely specialized procedure that requires intensive urological training, mentorship, and special equipment. Because of the difficult learning process, there are few urologic surgeons performing the procedure in the United States. Our team has mastered the procedure, and we are excited that we can help.

Please call 212-844-8900 to schedule an appointment.

Learn more about our urology services at Mount Sinai Doctors - Brooklyn

Three Savory Spring Dishes

Updated on Apr 25, 2025 | Recipes, Your Health

These light, healthy recipes are a delicious way to start the spring—enjoy!

Israeli (Pearl) Couscous Stuffed Eggplant

Make this versatile vegetarian dish with the spring vegetables of your choice for a lovely dinner or lunch.

INGREDIENTS

Vegetables

4 small eggplants, cut in half lengthwise
2 tablespoons extra virgin olive oil, divided
2 cloves garlic, minced
1/2 yellow onion, chopped
3 tablespoons fresh parsley, chopped, divided
1/2 cup whole wheat Israeli (pearl) dry couscous
1/2 cup plus 1 tablespoon water
1 1/2 cup assorted vegetables, chopped
1 cup canned white cannelloni beans (or chickpeas)

Spices
1/2 teaspoon garlic powder
1/2 teaspoon turmeric
1/2 teaspoon oregano
1/4 teaspoon ground black pepper
Smoked paprika, a pinch
1/4 teaspoon salt
1/4 teaspoon chili powder

Optional: Feta or goat cheese

PREPARATION

Preheat oven to 375°F
Line a baking sheet with parchment paper

Eggplant
Lightly coat cut side of eggplant with 1 tablespoon of the olive oil. Place cut side up on the baking sheet. Place in oven and roast 20 minutes. Turn eggplant over and roast for another 15 minutes. Remove from the oven and set aside.

Couscous
Prepare the couscous while the eggplant is in the oven:

In a skillet, heat 1/2 tablespoon of the olive oil over medium heat. Add garlic, onion, and parsley to the heated oil and sauté until the onions are translucent. Do not let the garlic brown. Remove from the heat and set aside onion mixture on a small plate.

In the same skillet, toast couscous over medium heat until lightly brown. Mix the garlic, onion, parsley mixture into the couscous and add the water. Bring to a boil and reduce heat to simmer. Cover and cook for 6 minutes until the couscous has absorbed all the liquid. Remove from heat and allow couscous to sit for 3 minutes. Place the prepared couscous in a bowl and set aside.

Heat 1/2 tablespoon of the olive oil in the skilled and add the chopped assorted vegetables of your choice. Sauté the vegetables until they are softened.

Return the couscous to the skillet with the vegetables. Stir in the beans and spices. Cook until warm, another 3-5 minutes.

ASSEMBLING

While the couscous and vegetable mixture cooks, gently scoop the flesh out of the roasted eggplant keeping the shell intact, using a spoon or knife. Add the eggplant flesh to the couscous mixture in the skillet and let it heat through.

Spoon the couscous-and-vegetable mixture into the hollowed out eggplant shells. Top with chopped parsley and the cheese, if you are using it.

Place the filled eggplants on the baking sheet and return to the oven. Roast for another 10 minutes, placing under the broiler for the last 2 minutes for an extra crispy top.

Serve warm

Spring Vegetable Soup

This soup is nutritious and easy to make with fresh vegetables and spices—ideal for lunch or as a first course for dinner.

INGREDIENTS

7 cups of water
10 small red potatoes, quartered
2 medium carrots, sliced 1/4 inch thick
2 celery ribs, sliced 1/4 inch thick
1 medium onion, coarsely chopped
1 large leek, sliced 1/4 inch thick
1/2 tablespoon kosher salt
1 lb green beans, cut into 1-inch lengths (or frozen peas)
2 tablespoon fresh parsley leaves, chopped
1 tablespoon fresh tarragon, chopped Freshly ground pepper

PREPARATION

In a large pot, combine the water with the red potatoes, carrots, celery, onion, and leek. Bring to a boil.
Add the salt and simmer over moderately low heat for 30 minutes.
Add the green beans and simmer until tender, 3 minutes.
Stir in the parsley and tarragon. Season with pepper and serve.

163 calories per serving | 4 servings per recipe

Chicken Fricassee

A “fricassee” is a lighter version of a stew that dates back to ancient times. This recipe is healthy, and satisfying. Start with a salad or serve with vegetables.

INGREDIENTS

3 teaspoons safflower oil, divided
1 leek, trimmed and sliced
8 oz white mushrooms, sliced
2 cloves garlic, minced
Salt and pepper to taste
1/4 cup of whole wheat pastry flour (or white whole wheat flour)
4 boneless, skinless chicken breasts (4 oz each)
1 1/4 cup low sodium chicken broth
3 tablespoon fresh tarragon, chopped and divided
1 teaspoon white wine vinegar (or lemon juice

PREPARATION

In a 12-inch nonstick skillet, heat 1 teaspoon of the oil on medium high. Add the leek, stirring occasionally, until liquid has evaporated.
Reduce heat to medium-low. Add garlic and the mushrooms. Cook for about 2 minutes until the mushrooms are barely brown and the garlic has softened.
Remove from heat; transfer mixture to a bowl, and set aside.
Wipe skillet with paper towel.
Prepare the chicken by patting dry with a paper towel. Season both sides with salt and pepper. Thoroughly coat each chicken breast with flour.
Add the remaining 2 teaspoons of oil to the skillet and heat on medium-high.
Cook the chicken until lightly browned on both sides, about 3 minutes per side.
Add broth and 2 tablespoons of the fresh tarragon.
When liquid starts to bubble, reduce heat and simmer for 3 minutes.
Turn chicken and simmer until it is cooked through, 3 to 4 more minutes.
Place each chicken breast on a plate (4 servings).
As broth continues to simmer, return mushroom mixture to the skillet.
Simmer for 2 to 3 minutes for flavors to combine.
Stir in vinegar or lemon juice. Remove skillet from heat. Spoon the sauce over each chicken breast.
Sprinkle with the remaining tablespoon of tarragon and serve

225 calories per serving | 4 servings per recipe

Endometriosis Can Be Difficult to Diagnose: Here’s Why and How to Talk With Your Doctor

Updated on Apr 30, 2025 | Your Health

Endometriosis is a condition in which tissue resembling the lining of the uterus grows outside of your uterus. Endometriosis is a chronic disease causing severe pelvic pain, pain during or after sex, and infertility, which in turn can all significantly affect your ability to enjoy life.

While there is no cure for endometriosis, it can be treated and symptoms can be managed with medicine and in some cases, surgery. Endometriosis may affect more than 11 percent of women between the ages of 15 and 44, according to the Office on Women’s Heath of the U.S. Department of Health and Human Services.

In this Q&A, Tamara Kolev, MD, explains some of the common misconceptions, why patients find their symptoms may be dismissed, and how patients can talk with their doctors about this condition.

What prevents early diagnosis of endometriosis?

Endometriosis is a very complex disease, and its diagnosis is often delayed due to a combination of factors. One of these factors is the presentation of variable, non-specific symptoms.

Tamara Kolev, MD

What does that mean?

Endometriosis can vary in intensity and type. Sometimes symptoms may overlap with gastrointestinal and genitourinary symptoms, which may make it harder to diagnose. We also do not have definitive diagnostic tools. Imaging can be helpful, but the standard diagnosis for endometriosis is histological diagnosis with surgery. Histological diagnosis is made by a pathologist after examining tissue samples after a biopsy or surgical removal of tissue. Often, endometriosis will not appear on an ultrasound, and small endometriosis implants may not even appear on an MRI. Patients may present with pain and receive imaging, but we cannot give them confirmatory diagnosis.

Are patients’ symptoms often dismissed before being correctly diagnosed with endometriosis?

Yes. Patients are dismissed all the time. One of the big issues patients face is societal normalization of menstrual pain, and the misconception that painful periods are normal. When these patients complain of painful periods, they’re told by providers that this is normal. This leads to a lack of awareness in some providers, when it comes to educating patients on what’s normal and what’s normal, not normal.

How long does it typically take before the condition is diagnosed?

Very often, providers and specialists experienced in this area of medicine can make a diagnosis in a matter of weeks or months. But it can take some patients several years or more to receive a proper diagnosis if their providers are not as familiar with endometriosis and its complex presentations.

How does a delay in diagnosis of endometriosis affect a patient’s fertility or overall quality of life?

Endometriosis can be a significant factor in fertility. Some studies have shown that between 30 to 50 percent of women with infertility ultimately receive an endometriosis diagnosis. Endometriosis can cause scar tissue or adhesions and can cause inflammation in the pelvic area. This can make it difficult for eggs to be fertilized or implant. Endometriosis can also affect ovarian reserve, which is the number of healthy, immature eggs in the ovaries. The longer that it takes for women to be diagnosed, the more it affects their fertility options for the future. Endometriosis is an extreme social and emotional burden. Endometriosis symptoms of chronic pelvic pain, painful intercourse, problems with bowel movement and urination can all significantly affect a patient’s ability to enjoy life.

How can early detection of endometriosis be improved?

Promoting health literacy among providers and patients is important. Patients need to be aware of endometriosis symptoms and when to seek help. Health care providers need to aware of symptoms of endometriosis and when it is appropriate to refer a patient to a specialist. There are also new developments in trying to identify more non-invasive testing, certain biomarkers, and improving our imaging technology to properly diagnose endometriosis.

What are some common misconceptions about endometriosis symptoms?

A common misconception is that painful periods are normal. A certain degree of cramping can be common, however severe, debilitating pain that is affecting your daily life could be related to endometriosis. Another misconception is that endometriosis only causes pelvic pain. Other symptoms include:

Pain with urination
Diarrhea, constipation, nausea, vomiting
Pain with defecation

What should I do if my doctor dismisses my symptoms?

It’s very important to speak up and advocate for yourself. Document your symptoms. Keep a pain diary, so that when you go to your doctor, you can show them what you’re experiencing. Don’t be afraid to talk to your doctor. If you feel like your doctor is not listening to you, ask for a referral to a specialist or get a second opinion. There are other providers out there who will listen.

Find a Mount Sinai doctor

When to Seek an Autism Evaluation: Early Signs to Look For and Tips for Parents

Updated on Jun 17, 2025 | Seaver Autism Center, Your Health

Autism spectrum disorder (ASD) is a neurodevelopmental disorder that causes social, communication, and behavioral differences. Early identification can get children the support needed to promote optimal growth and development. Research has shown that early behavioral intervention can significantly improve outcomes.

Autism refers to a broad range of conditions and affects each person differently. The spectrum ranges from those with profound autism who are the most severely affected and use few to no words to those who are highly verbally fluent.

All autistic individuals display differences in social emotional-reciprocity, nonverbal communication, and the development and understanding of social relationships. Restricted and repetitive patterns of behavior are also a core feature of autism and can include sensory differences, fixated interests, insistence on sameness, or stereotyped speech and motor behavior.

“Autism is a constellation of differences in social communication and behavior and there is no single “red flag,” says Paige Siper, PhD, Chief Psychologist of the Seaver Autism Center for Research and Treatment at Mount Sinai. “Not all autistic children will exhibit these behaviors and not all individuals who exhibit these behaviors are autistic.”

Paige Siper, PhD, Chief Psychologist of the Seaver Autism Center for Research and Treatment at Mount Sinai

Dr. Siper explains the early signs to watch for and offers tips if concerns arise. “Trust your gut. You know your child best,” she adds. “If you have concerns about your child’s development, seek an evaluation or services to support your child.”

Here are early signs to watch for:

Your child is not meeting some or all developmental milestones. If your child is not meeting early motor, language, or social milestones share your concerns with your child’s pediatrician.

Social difficulties, such as lack of eye contact, lack of social smiling (smiling back when you smile at your child), difficulty directing and understanding facial expressions, and poor imitation or play skills.

Communication difficulties such as not responding to one’s name, trouble understanding and using language or gestures such as pointing, waving, or clapping.

Sensory differences characterized by over- or under-responsiveness (such as sensitivity to sounds or textures or lack of response to pain) or an intense interest in sensory aspects of the environment (such as peering closely at objects or repeatedly seeking out the feel or sound of certain objects).

Restricted or repetitive behaviors and interests, such as insistence on following specific routines, or repetitive speech and behavior.

Here are tips for parents:

Learn the signs, learn the milestones, and monitor your child’s development. If you have concerns about your child’s development (at any age), schedule an appointment with your child’s pediatrician to share your concerns and observations. You can refer to the Centers for Disease Control and Prevention (CDC) Developmental Milestones list as a guide. The CDC’s “Learn the Signs. Act Early” website provides resources to track milestones along with suggested activities to promote a child’s development from two months to five years old.

Autism and general developmental evaluations do not require a referral from a health care provider. If you have concerns about autism, an autism diagnostic evaluation by expert clinicians is recommended and can be scheduled at an autism center, such as the Seaver Autism Center at Mount Sinai.

You can obtain services through your state or school district. Early Intervention evaluations are available from birth to age three and will determine whether your child is eligible to receive services such as speech therapy, occupational therapy, or physical therapy through your states Department of Health. For children between the ages of three to five, evaluations can be requested through the Committee on Preschool Special Education (CPSE) and after age five, through an Individualized Education Program (IEP). If you are in New York, you can request an evaluation to determine whether your child qualifies for services by dialing 311.

Learn more about the Seaver Autism Center for Research and Treatment at Mount Sinai

Here’s Why You Should Be Eating Fiber

Updated on Mar 17, 2026 | Diet and Nutrition, Your Health

Fiber is a carbohydrate that cannot be digested or turned into sugar. Found in fruits, vegetables, legumes, and whole grains, fiber has numerous health benefits and reduces your risk for certain diseases, including obesity, heart disease, diabetes, and cancer.

Taylor Stein, RD

In this Q&A, Taylor Stein, MS, RD, CDN, Associate Researcher and Registered Dietitian at The Charles Bronfman Institute for Personalized Medicine, Icahn School of Medicine at Mount Sinai, explains the importance of fiber and how to get more of it in your diet.

Why is fiber beneficial?

Fiber feeds the bacteria in your digestive system that improve overall gut health, which in turn benefits your heart and immune system health. Additionally, fiber helps move stool through your colon, preventing constipation. Fiber is associated with decreased risk of heart disease by lowering the “bad” cholesterol, known as LDL cholesterol, which contributes to plaque buildup in the arteries. It also reduces your risk for colon cancer.

Can eating more fiber help me lose weight?

Yes. Plant-based foods like fruits and vegetables tend to be high in fiber and nutrition and low in calories. They make you feel full without having to eat many calories. For example, a cup of broccoli florets has about two-and-a-half grams of fiber and only 31 calories. In comparison, a slice of white bread could contain about 1 gram of fiber (depending on the size) and more than 100 calories.

Fiber also helps you feel full by slowing down digestion, which helps manage blood sugar and reduces your risk for developing diabetes.

How much fiber is recommended every day?

Women under 50 should have 25 grams per day or more; women over 50 should have 21 grams per day. Men younger than 50 should have 38 grams per day; men over 50 should have 30 grams per day. However, your fiber needs will vary based on your lifestyle—for example, people who exercise eat more on average. Generally, you should eat about 14 grams of fiber per 1,000 calories.

How can I know if I’m not getting enough fiber?

If you are constipated or not having regular bowel movements, experiencing diarrhea, or your cholesterol is high, you might not be getting enough fiber.

What are the risks of eating too much fiber?

Too much fiber can cause stomach upset, including bloating and gas. If you plan to increase your fiber, it’s a good idea to start slowly, while increasing water intake. Be sure to check nutritional labels—some products may contain more fiber than your body needs.

What is the difference between soluble and insoluble fiber?

While both types draw water into your intestines, soluble fiber dissolves and forms a gel-like substance while insoluble fiber makes stool bulky. Both help stool move through your digestive system and have unique health benefits.

Does it matter how much soluble versus insoluble fiber I eat?

Generally, you should get a variety. Most fruits and vegetables have a combination of soluble and insoluble fiber. Whether you should eat more of one versus the other depends. For example, if you have high cholesterol, you may benefit from eating more foods high in soluble fiber (oats, apples, bananas, avocado, beans). If you are constipated, eating more insoluble fiber (berries, leafy greens, nuts and seeds, beans) and increasing water intake will help.

What are some easy ways to get more fiber?

Include lots of plant-based foods—fruits, vegetables, whole grains, legumes—in every meal, and replace processed snacks, like chips, with whole foods, or foods without artificial ingredients and additives and are minimally processed. If you do purchase processed food, choose products that contain some fiber.

Does blending fruits and vegetables for smoothies mean I get less fiber than if I eat them without any processing?

No, the same amount of fiber is still there, but in smaller pieces. However, you may feel less full than if you eat whole foods.

Are fiber supplements beneficial?

The fiber in whole foods is superior to fiber supplements. While whole foods contain both soluble and insoluble fiber, most supplements only contain one type of fiber, and some have added sugar.

Generally, fiber supplements are beneficial for people with certain medical conditions, but these people may still need to get fiber from foods. Add an extra serving of seeds or half a cup of fruit at snack time.

What else should people know?

Some people should speak to their physician about whether they should limit fiber intake. This includes:

People with certain medical conditions, such as irritable bowel syndrome, Crohn’s disease, ulcerative colitis
People undergoing cancer treatment
People staring new medications or preparing for surgery.

Schedule an appointment with the Mount Sinai Physiolab for personalized health and awareness recommendations. Note: The Physiolab does not take insurance at this time.