Whether your mom is a seasoned plant-based pro or just dipping her toes into the world of whole-food, plant-based living, we’ve rounded up some heartfelt, health-conscious ideas to make her feel truly cherished. From cozy homemade brunches and animal sanctuary visits to spa days and movie nights, these vegan-friendly experiences are sure to tug at Mom’s heartstrings. Read on and get inspired to find the perfect gift for your one-of-a-kind mama.

Make her a special brunch.

Whether your mom is a longtime vegan or this is a delicious introduction, show her how much you care about her health, vitality, and taste buds with a nourishing spread of whole plant-based dishes. Start with a bowl of fresh, seasonal fruit as a colorful centerpiece for the table, and choose a few recipes from our roundup of vegan Mother’s Day options. She will feel the TLC when you invite her to sit back, relax, and taste the love.

Do lunch at an animal sanctuary.

Want to melt Mom’s heart? Take her to visit rescued pigs, cows, sheep, and other farmed animals at an animal sanctuary. Pack a tasty plant-based picnic or look for an onsite restaurant, such as The Kitchen at the Farm Sanctuary in Watkins Glen, New York. The restaurant serves vegan meals made with fresh ingredients from local farmers and the sanctuary’s own garden. You can even turn the trip into an overnight stay in one of their cozy tiny houses overlooking the pasture.

Gift her a trip to a vegan resort.

For a next-level Mother’s Day gift, treat Mom to a vegan getaway so that she can live and breathe the plant-based lifestyle at a fabulous destination. When you build her a travel itinerary at an eco-friendly property focused on sustainability and wellness, she will not only eat like a WFPB queen; she can nourish herself inside and out with activities like yoga, meditation or hiking. Vegan travel comes in all price ranges to fit any budget—even under $100 a night. Just don’t forget to offer up the perfect travel companion: You!

Host a movie night and fix her some yummy snacks.

Bypass the local movie theater concession stand’s buttery popcorn and sugary candy. Instead invite your mom to a private screening from the comfort of home where you can kick back with pillows and blankets and your favorite homemade vegan snacks. Need ideas? We’ve gathered plant-based pros’ top picks for movie-night munchies. Trade jumbo fountain sodas for infused water, iced teas, or tropical smoothies. Go ahead and do the kitchen prep work ahead of time so that you can turn down the lights and enjoy the show with your VIP guest.

Book an appointment at a cruelty-free spa or salon.

Pamper your mama with an indulgent self-care day that you both can feel good about. Whether you want to do hair, makeup, nails, a massage or facial, search HappyCow or Aveda to find a local establishment that uses vegan and certified cruelty-free products. You can also look for the Leaping Bunny–certified or PETA-approved designations, or check out hashtags on social media such as #VeganSalon or #CrueltyFreeBeauty. For a stay-at-home spa day, bring Mom a basket filled with vegan beauty products.

Hit the farmers market together in style.

Could there be a lovelier way to spend a weekend morning with your mom than strolling the springtime farmers market stocking up on fresh produce and other vegan treasures? To start, hook her up with some clutch farmers market gear for a stylish, zero-waste shopping experience——think reusable totes, mesh produce bags, and a wide-brimmed hat for sun protection. (We also love this hands-free water bottle, which will help Mom stay hydrated without getting in the way of shopping.) Now you’re ready to let the Mother’s Day festivities begin!

Gift her a plant-based cooking course.

Is Mom getting into the plant-based lifestyle? Give her the tools to nourish herself long after Mother’s Day with the Forks Over Knives Ultimate Cooking Course. Designed for all skill levels, this self-paced online program empowers her to create delicious, wholesome meals with confidence. It’s a thoughtful way to support her health and spark inspiration in the kitchen—no crowded restaurants required. Normally $349, the course is currently on sale for $149.

Featured image courtesy of Best Friends Animal Sanctuary.

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Admittedly, my CSA experience got off to a rough start. With excitement, I brought home my first overflowing bundle and tossed dark leafy greens into my smoothie. One sip in, I realized the bitter, peppery flavor of mustard greens wasn’t the ideal complement to strawberries. Right then and there, I learned to Google ways to serve up vegetables that were new to me.

Things went much more smoothly after that. Every week, I enjoyed old favorites while discovering new ones, like red chard. I loved that I was cooking with ingredients fresh from the soil and at the same time supporting a small family farm with sustainable agricultural practices. Joining a CSA is the perfect complement to a healthy plant-based lifestyle. Read on for an overview of how CSAs work and a step-by-step guide to finding the right one for you.

How CSAs Work

CSAs are direct partnerships between farmers and consumers. Members pay a seasonal or annual fee to receive a share of fresh, locally grown produce at regular intervals, typically biweekly or weekly. CSAs generally run for 20–26 weeks out of the year. During CSA season, members retrieve their shares at a designated pickup location (such as a community center or farmers market) or, in some cases, have their shares delivered directly to their homes. In addition to fruits and vegetables, some CSAs offer extras such as grains and artisanal products.

How Much Does a CSA Cost?

CSA prices vary depending on location, farm size, and share options. On average, expect to pay:

• Small share: $10–$25 per week
• Medium share: $25–$40 per week
• Large share: $40–$60 or more per week

Full-season memberships typically range from $300 to $1,000. Some farms offer flexible payment plans or sliding-scale pricing. When weighing the value, consider that a CSA provides fresh, locally grown produce at peak ripeness—often at a lower cost than organic store-bought options. Plus, you’re directly supporting local farmers and sustainable farming practices.

How to Find a CSA

Ready to join a CSA but not sure where to start? Here are some strategies for finding and choosing one that’s right for you.

1. Check Bulletin Boards

Keep an eye out for flyers posted in community spaces such as health food stores, yoga studios, and coffee shops.

2. Talk to the Farmers Market Manager

Since many CSA farmers are also vendors at farmers markets, the markets sometimes serve as a pickup point for CSA members to collect their shares. The next time you’re shopping at the market, ask the vendors if they offer CSA shares. Another option: Pick the brain of the market manager (found at a designated booth).

3. Research From Home

If in-person searches don’t yield results, plenty of online resources can help.

• Visit your local farmers market’s website or Facebook page. Find the manager’s contact info, and reach out directly to ask about local CSAs. Another strategy: Scroll through the list of farms that participate in the farmer’ market. Then go to the farm websites and see if they offer CSA.
• Do a good-old-fashioned Google search for CSAs near you. Start by Googling search terms like “organic farms near me” or “CSA farms near (your city).” The great part about this approach is you can read through customer Google reviews in the process.
• Check out LocalHarvest.org, a grassroots database with more than 4,000 CSAs, the most comprehensive directory of CSA farms out there. After clicking on “Find a Local CSA,” your farm options appear with a quick synopsis and location information about the nearest pickup spot. Once you click on a farm’s name, you will get more details about each farm, including pricing and the range of locations. Click on “Visit our listing” to discover crops offered each season.
• Use the USDA’s CSA directory by entering your city or ZIP code. Click the “Select directories” field, and some options will display below. Check the box that says “CSA.” Then click “Search.” You’ll find a list of CSAs along with contact details, website links, and social media accounts—helpful so that you can poke around and get a photo tour of what to expect in your weekly share.

4. Narrow Down and Pick

Once you determine which CSAs have convenient pickup locations for you, find the right fit for your needs. Here are some aspects to consider.

• Customizability: Are you excited about taking what you get, or would you prefer an option where you have a say in what you order?
• Trial opportunities: Do you feel like you need a test run? Some CSAs offer trial memberships.
• Flexibility: What are their policies if you miss a box or go out of town?
• Volume: How much food do you want each week? (When just starting out, it’s generally smart to opt for the smallest share size and then go from there.)
• Support: Some CSAs offer features like an online community, access to other partner farms’ products, or the opportunity to visit the farm. Others share storage tips, preparation ideas and recipes.

5. Enjoy!

As soon as you bring your weekly bundle home, make a plan for your produce. Learn from my rookie mistake: Identify any unfamiliar vegetables and research how to use them, rather than winging it. Check out Forks Over Knives’ Seasonal Produce Guides for help in that department:

• Spring Produce Guide
• Winter Produce Guide
• Summer Produce Guide
• Fall Produce Guide

The post What Is Community-Supported Agriculture? How to Join a CSA appeared first on Forks Over Knives.

If you grew up on milk mustache ads that equated strong bones and peak athletic performance with drinking milk, you may have a nagging worry that ditching dairy means you’re jeopardizing your bone health. But does the science bear out those concerns? Read on for a breakdown of the role calcium plays in bone health, plant-based sources of calcium, and practical tips for preventing osteoporosis.

DO YOU NEED TO DRINK MILK FOR CALCIUM?

First: Do you need to drink milk for calcium? The answer is a resounding no, as Neal Barnard, MD, FACC explains: “The natural source of calcium is plants,” says Barnard, president of the Physicians Committee for Responsible Medicine and author of the book Your Body in Balance: The New Science of Food, Hormones, and Health. “That’s where the cow gets it. … This whole idea of milk for bones is a marketing program. All of our biological cousins—chimpanzees, gorillas, and orangutans—they don’t eat ice cream, they don’t eat yogurt, they’re not eating Velveeta sandwiches, and they also don’t have osteoporosis.”

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“When you look around the world, especially in places like Asia and Africa where they don’t historically consume dairy, every culture has found a place to get calcium in their diet,” says Sharon Palmer, MSFS, RDN. “It shows that it is possible to have healthy bones without dairy.”

That’s a good thing, because numerous studies have linked dairy to increased health risks, including asthma; heart disease; and breast, prostate, and endometrial cancers.

VEGAN SOURCES OF CALCIUM

In a February 2020 issue of The New England Journal of Medicine, a review by Harvard Medical School’s Walter Willett, MD, DrPH, and David Ludwig, MD, PhD, concluded that calcium can be obtained from plant foods—and that the majority of scientific evidence doesn’t support the common belief that eating dairy reduces bone fractures.

Just like a cow’s favorite meal—grass—absorbs calcium from the soil, so do leafy greens, such as Brussels sprouts, collards, and mustard greens, making them rich sources of the mineral as well. Other foods, such as beans, lentils, nuts, seeds, and soy foods including tofu, provide calcium in smaller amounts that add up.

Some foods are better sources of calcium than others because high levels of oxalate, a natural substance in food that binds to calcium during digestion, can interfere with absorption. Great sources of absorbable calcium include broccoli, kale, bok choy, collard greens, mustard greens, turnip greens, watercress, calcium-set tofu, and fortified plant milk.

Because of high oxalate levels, the bioavailability of calcium is lower in spinach, beet greens, and Swiss chard. That’s no reason to avoid these foods; they provide plenty of other beneficial nutrients. “You can never go wrong making a resolution to include an abundance of green leafy vegetables in your diet,” Barnard says. “They bring you calcium and so much more,” he says.

Many whole plant-based foods, such as prunes, are rich sources of other nutrients that support bone health, including potassium and vitamin K.

DO YOU NEED A CALCIUM SUPPLEMENT?

Taking a supplement is not the best solution for protecting bone health, says Katherine Tucker, PhD, director of UMass Lowell’s Center for Population Health and a professor of nutritional epidemiology who has studied bone health for more than 20 years. The calcium in foods is more effectively used by the bones because it comes packaged with other important nutrients that work in concert. Studies on calcium supplementation have yielded mixed results; some studies have even linked calcium supplements to increased risk of heart disease and heart attack. “The best thing you can do for your bones is to have a healthy diet that includes all of the nutrients you need,” Tucker says.

DO VEGANS HAVE MORE FRACTURES?

A large observational study published in November 2020 found that vegan and vegetarian participants had more bone fractures than the meat eaters. The authors used data from the EPIC-Oxford study. Utilizing data on 55,000 people, mostly women, collected over more than 17 years, this study found that the vegans had around 20 more bone fractures per 1,000 people than meat-eaters over a 10-year period.

Part of the difference can likely be attributed to differences in body mass index, since meat eaters are more likely to be overweight than vegetarians and vegans. Indeed, in a summary of their findings, the study authors stated that the “higher observed risks of fractures in non–meat eaters were usually stronger before BMI adjustment,” noting that “previous studies have reported an inverse association between BMI and some fractures, possibly due to … the cushioning against impact force during a fall.”

In addition to having a cushioning effect, excess weight can also mean higher bone density, as Garth Davis, MD, explained in his analysis of the study, posted on social media: “The more you weigh, the more dense your bones are, because your body has to support that weight.”

Still, study authors found that vegans and vegetarians had a slightly higher rate of fractures than meat eaters, even when controlling for BMI. More research is needed to understand potential mechanisms behind this. Davis noted that the meat eaters in this study were more likely to use hormone replacement therapy than vegans, bolstering estrogen levels. Although higher levels of estrogen are associated with other health risks, including certain cancers and blood clots, they are a known protector against bone loss. Davis also notes that the paper didn’t address the quality of the vegan and vegetarian diets of the study participants.

The study’s lead author, nutritional epidemiologist Tammy Tong, PhD, said in a statement: “It is worth bearing in mind that well-balanced and predominantly plant-based diets can result in improved nutrient levels and have been linked to lower risks of diseases including heart disease and diabetes. Individuals should take into account the benefits and risks of their diet, and ensure that they have adequate levels of calcium and protein and also maintain a healthy BMI.”

MORE WAYS TO PROTECT YOUR BONES

Beyond eating a variety of plant foods, here are some steps you can take to safeguard the calcium stores in your bones and teeth.

The post Calcium and Bone Health: What Plant-Based Eaters Need to Know appeared first on Forks Over Knives.

Fine & Raw Brooklyn Bonnie Collection | $59 at Fine & Raw

The artwork on the Fine & Raw Brooklyn Bonnie Collectionis too fun to pass up, encapsulating the NYC-based brand’s mission to “save the world through silliness and chocolate.” The variety sampler—with six 2-oz. chocolate bars, including espresso, ginger, and habanero salt—is the perfect gift for someone special. The bars melt in your mouth, with a creamy blend of 50% raw and 50% roasted cacao sourced directly from cacao farms in Belize and Ecuador.

Nibble Chocolate Nibblelitos | $24 at Nibble Chocolate

Looking to delight the discerning chocolate-lover in your life with a top-shelf treat? Spring for a jar (or two) of Nibble Chocolate’s high-quality chocolate cubes, which are made only with sustainably sourced organic cocoa beans and organic whole unrefined cane sugar. The Nibblelitos come in reusable glass jars with bamboo lids, earning them points for style and eco-friendliness.

Enjoy Life Semi Sweet Chocolate Mini Chips | $6 at Walmart

When you want to stud your trail mix or muffins with vegan chocolaty goodness, look no further than Enjoy Life’s mini semi-sweet chocolate chips. Labelled as one of the best chocolate chip options by Mamavation thanks to their low heavy metal content, they are totally vegan and gluten-free and contain just three simple ingredients: cane sugar, unsweetened chocolate, and cocoa butter.

Alter Eco Total Blackout | $5 at Alter Eco

You’ll only find two ingredients in Alter Eco Total Blackout: organic cocoa beans and organic cocoa butter. The 100% cacao bar contains zero added sugar. Some tasters love the smooth bitter dark chocolate right off the bat; others have to work up to it with the Alter Eco Super Blackout made with 90% cacao or by pairing the 100% version with nut butter or berries. Another feel-good bonus? The packaging is recyclable and compostable so when you’re done, you can keep it out of the landfill.

Navitas Organics Organic Cacao Powder | $11 at Amazon

Some cocoa powders taste sweet and have added sugar, dehydrated dairy, or other ingredients. Other unsweetened varieties may be Dutch processed, which means the cacao beans have been washed with an alkaline solution to reduce bitterness, losing nutrients in the process. (Dutched cocoa can have half the phytonutrients of regular cocoa.) This organic cacao from Nativas skips the alkalization process and retains antioxidants and minerals. And according to recent testing by Consumer Reports, this cacao powder measured the lowest in heavy metal content among readily available cocoa powders, with consistently low levels of lead and cadmium compared with other brands. Pretty sweet!

TCHO Napa Noir | $12 At TCHO

Instead of reaching for a glass of wine after dinner, nibble on the latest collaboration between Berkeley-based vegan chocolatier TCHO and Napa Valley vineyard Clif Family Winery. TCHO guarantees 100% traceability of their cacao beans, and through initiatives with cacao producers, they have been able to increase the number of beans that meet their high quality standards by 300%. This particular bar is a fudgy dark chocolate folded together with Peruvian cacao nibs aged in red wine barrels for eight months and sea salt infused with berry-forward cabernet. Cheers!

Theo Sea Salt Organic Dark Chocolate Bar | $3 at Whole Foods

Since its founding in 2006, Seattle-based cocoa company Theo has been at the leading-edge of organic, fair trade chocolate. They have several vegan bars, but we favor this one, which has a smidge of sea salt to balance out the 70% dark chocolate.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post The Best Vegan Chocolate for Every Occasion, from Baking to Gifting appeared first on Forks Over Knives.

Editor’s note: FOK may collect a small share of sales from some of the links on this page, though it doesn’t influence our selection.

The Body Deli Blueberry Fusion Resurfacing Facial Cleanser | $46 at The Body Deli

“While I love all of the Body Deli products, I can’t live without Blueberry Fusion Resurfacing Facial Cleanser,” says Chef AJ, culinary instructor, professional speaker, and author of Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight. “I just adore the smell, the purity of the product, and the way it makes my skin look and feel. Every Black Friday you get 25% off of your order, so that’s when I stock up.”

Andalou Naturals Color+Correct CC Cream with SPF 30 | $10 at Amazon

“I’ve been using Andalou’s rose color-correct for a couple of years and absolutely love it,” says Dreena Burton, author of Dreena’s Kind Kitchen: 100+ Whole-Foods Vegan Recipes to Enjoy Every Day. “I don’t want to fuss much with makeup and don’t like the weight of foundation on my skin—especially in my 50s. This cream gives my 50+ skin a dewy, light coverage to even out skin tone, with a subtle natural rose oil aroma. Plus, it includes SPF 30, which makes my skincare routine even easier. A few dabs of this glowy cream, a little blush and mascara, and I’m out the door!”

Lotus Moon Amaranth Gentle Cleanse | $48 at Lotus Moon

“The Lotus Moon amaranth cleanser is so good,” says Jenné Claiborne, founder of Sweet Potato Soul and author of Sweet Potato Soul Vegan Vibes. “They’re a very small brand, so their products are a little pricey, like most small brands. But I’ve been using their cleanser, as well as their vitamin B moisturizer, consistently since 2015.”

Aromatica Tea Tree Balancing Toner | $33 at Aromatica.co

“I like to use Aromatica’s facial toner; it’s alcohol-free and very gentle on the skin,” says Darshana Thacker Wendel, author of Forks Over Knives: Flavor! “I use a good amount on a cotton pad and clean my face and neck, and at night to remove the makeup and build-up. I have tried other toners and felt the sting, but not this one, and it’s still effective in cleaning and toning.”

Juice Beauty Stem Cellular Anti-Wrinkle Moisturizer | $49 at Target

“I recently fell in love with Juice Beauty,” says Jackie Akerberg, creator of the popular plant-based blog Jackfruitful and author of The Clean Vegan Cookbook. “I especially love the Stem Cellular Anti-Wrinkle Moisturizer. It leaves my skin feeling perfectly dewy. It does not have any synthetic fragrances, but instead the natural essences of mandarin oil, ho wood oil, and may chang oil. I make sure I have at least two on hand at all times so I never run out! When I have, and tried to go back to other moisturizers I used in the past, I’ve noticed my skin is not as radiant, and I don’t get nearly as many compliments.”

The Plant Base Time Stop Collagen Ampoule | $25 at Soko Glam

“In the last few years I’ve really gotten into serums because they’re nice and light, and you can layer them with other things,” says Forks Over Knives Editor-in-Chief Elizabeth Turner. “The Plant Base Time Stop Collagen Ampoule, a Korean serum, was the first one I tried, and it’s still my favorite. It’s moisturizing and very soothing with centella and aloe vera. It makes my skin noticeably smoother, which might be the 76% mushroom extract in the formula. It’s affordable, and it has zero scent, which is how I like it. They recently changed the bottle, which makes me a little sad because the old version felt very fancy and expensive, like a vegan Clarins. But the formula is the same as it ever was, and you get more serum in the new bottle, so I’ll take it.”

Living Libations Organic Maverick Face Creme | $74 at Amazon

“The Maverick face cream is amazing,” says Robby Barbaro, MPH, co-founder of Mastering Diabetes. “My skin feels moisturized immediately, and it lasts all day. I have been using this product since 2022. I don’t go a day without it! It’s very expensive, but I find that nothing is more important than my health, and that goes beyond just food.”

Vegamour Gro Revitalizing Shampoo and Conditioner | $86 at Vegamour

“I am obsessed with Vegamour hair products,” says Sharon Palmer, MSFS, RDN, co-founder Food+Planet and author of The Plant-Powered Plan to Beat Diabetes and California Vegan. “I have had issues with ‘natural’ vegan shampoos not really working well—they don’t create a good lather and they strip my hair, which tends to be dry, frizzy, and thin. [Vegamour] products make my hair clean and shiny and add volume. They are vegan and cruelty-free with plant-based ingredients that actually work. They have a very mild aroma that is pleasant but not overly perfumed. I even transfer the [shampoo and conditioner] to small bottles for traveling now, as I don’t want to be without them.”

Sukin Purely Ageless Reviving Eye Cream | $14 at Amazon

“Sukin has been a staple in my skincare routine,” says Toni Okamoto, founder of the Plant-Based on a Budget blog, co-host of the podcast Plant-Powered People, and author of Plant-Based on a Budget: Quick & Easy. “I’m a big fan of their Calming Night Cream (currently out of stock) and Reviving Eye Cream. I live in a dry climate, and these products do an incredible job of keeping my face moisturized and nourished. Their products are gentle yet effective and I’ve noticed that a little bit of product goes a long way, which makes them such a great value. They’re made with clean, cruelty-free ingredients and also super budget-friendly—making them an all-around win for my skincare routine!”

Lume Toasted Coconut Cream Tube Deodorant | $20 at Lume

“I have sensitive skin and found that aluminum-containing deodorants irritated my armpits,” says Forks Over Knives Managing Editor Courtney Davison. “But ‘natural’ deodorants didn’t seem to do much of anything. A few years ago, a friend turned me on to Lume’s cream deodorants, and I’ve been using them ever since. They’re aluminum-free and incredibly effective at keeping BO at bay. (The brand claims that one application will last you 72 hours; for me, it’s more like 36—still impressive!) You apply the cream using your hands, which feels more hygienic than the traditional stick-style deodorant, and one tube lasts me about two months. I don’t like all the scents I’ve tried, but I love the Toasted Coconut.”

The post The Clean Vegan Skincare and Grooming Products Experts Swear By appeared first on Forks Over Knives.

Beyond crowding out inflammatory foods such as processed meats and refined grains, fiber-rich foods help curb chronic inflammation in a variety of ways. Here’s how fiber works its magic.

1. Fiber Feeds Healthy Gut Bacteria

As much as 80% of the immune system resides in the gut barrier lining your intestinal walls. Prebiotic fiber acts as food for the beneficial gut bacteria so they can multiply, increasing the healthy diversity of the microbiome and suppressing inflammatory microbes. “When you [feed] these [beneficial] microbes, they do a number of magical things,” Bulsiewicz says.

For example, when fiber reaches your intestines, the gut microbes produce short-chain fatty acids (SCFAs), which have the capacity to heal your gut barrier in a cycle that renews every three to four days. A healthy gut barrier acts like a bouncer for your body, letting in nutrients and ushering pathogens, toxins, and other inflammation-causing undesirables straight to the exit.

2. Keeps Visceral Fat in Check

The SCFAs produced by fiber-fed microbes trigger the release of a gut hormone called GLP-1— the same hormone mimicked in Ozempic and other popular weight-loss drugs—that sends the message to your brain that you’re full. This may be why clinical studies have found that higher-fiber diets are linked to significantly lower body weight. High-fiber diets are also tied to lower levels of visceral fat, the deep fat that wraps around the inner abdominal organs and “churns out ‘hidden’ inflammation at all hours of the day,” says Shilpa Ravella, M.D., gastroenterologist and author of A Silent Fire: The Story of Inflammation, Diet, and Disease. A study in the journal Gut found that faster gut transit time and a healthy microbiome, both byproducts of fiber, are associated with lower levels of visceral fat.

3. Promotes Healthy Blood Vessels

High cholesterol levels and hypertension injure the endothelial cells that line the blood vessels supplying blood to and from the heart. As the body attempts to heal these wounds, it triggers an inflammatory immune response. Studies have found that higher-fiber diets are linked to lower cholesterol and blood pressure, sparing the cardiovascular system this strain and inflammation. Soluble fiber, which is abundant in plant foods, especially beans, green peas, apples, and avocados, actually binds to cholesterol in the small intestine, sweeping it out of the body before it can get into your bloodstream.

A healthy gut barrier, courtesy of fiber, also limits the release of bacterial endotoxins, thus limiting vascular inflammation. “We need to be eating a wide variety of plants in order to optimize the gut microbiome and to be able to prevent or treat inflammation in the body,” Ravella says.

4. Regulates Blood Sugar

Spikes in blood sugar trigger an immune response, causing the body to produce more inflammatory molecules. Because of its physical structure, fiber slows blood sugar absorption and blunts glucose spikes. “This is why eating fruit is not the same thing as eating candy,” says Bulsiewicz. And by producing SCFAs, fiber stimulates receptors in the body that help increase sensitivity to insulin, the hormone released by your pancreas in response to sugar.

In a study published in the journal Nature in February 2024, researchers measured the metabolic responses in 1,000 people after eating a meal. The microbiome was one of the most meaningful predictors of insulin sensitivity, “more powerful than your body shape, more powerful than your age, more powerful than the meal you just ate, and way more important than your genetics and gender,” Bulsiewicz says.

Other Inflammation Fighters

Alongside a fiber-rich diet, keep these strategies in your inflammation-fighting toolbox.

Eat fermented foods

In a 2021 randomized controlled trial out of Stanford University, people who added fermented foods to their daily diet increased microbiota diversity and decreased inflammatory markers.

Exercise

Even when it doesn’t lead to weight loss, regular exercise increases the diversity of the microbiome, decreases inflammatory visceral fat, and reduces inflammatory cytokines.

Manage stress

Chronic stress leads to chronic low-level inflammation. Keep stress in check by getting enough sleep, nurturing social connections, and incorporating practices such as meditation and yoga.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post 95% of Americans Are Missing a Key Nutrient for Curbing Chronic Inflammation appeared first on Forks Over Knives.

Stroke is a serious medical emergency. If you believe that you may be experiencing a stroke, call 911 immediately.

What Is a Stroke?

A stroke results when an artery supplying blood to the brain becomes blocked or ruptured. Without blood to provide oxygen and nutrients, brain cells begin to die. A stroke on the left side of the brain affects the right side of the body, and a stroke on the right side affects the left side of the body. According to the American Stroke Association, this damage to brain cells may lead to death or debilitating after-effects, such as:

• Neuropathic pain
• Problems with movement, speech, and language
• Trouble reading, writing, doing math, organizing, reasoning, and learning new information 
• A change in depth perception, the ability to recognize emotion in someone’s voice, the propensity for creativity
• Difficulties seeing or sleeping
• Trouble controlling bladder or bowels
• Fatigue and depression

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How Is a Stroke Different from a Heart Attack?

Both stroke and heart attack are caused by an interrupted blood supply. A heart attack occurs when there is a blockage in the artery leading to the heart; a stroke happens when there is a blockage or rupture of an artery, which interferes with blood flow to the brain. A stroke, sometimes called a brain attack, can even result from a blood clot that first forms in the chest, but, instead of blocking blood flow to the heart, breaks loose and travels through the bloodstream until it reaches an artery that supplies the brain but is too narrow to allow the clot to pass. Stroke and heart attack have many of the same risk factors and prevention strategies. (See “Causes and Risk Factors,” below.)

Types of Stroke

There are three main types of stroke: ischemic, hemorrhagic, and transient ischemic attack.

Symptoms of Stroke

The sooner you recognize signs that you may be having a stroke and seek medical care, the better the chance of survival and recovery. According to the Centers for Disease Control, stroke symptoms include:

• Sudden numbness or weakness in the face, arm, or leg, especially on one side of the body
• Sudden confusion, trouble speaking, or difficulty understanding speech
• Sudden trouble seeing in one or both eyes
• Sudden trouble walking, dizziness, loss of balance, or lack of coordination
• Sudden severe headache with no known cause

If you have any doubt, err on the side of caution and call an ambulance. The most effective treatments are available if the stroke is diagnosed within three hours of the first symptoms. The American Stroke Association recommends using the acronym F.A.S.T. to gauge whether a stroke might be occurring: 

F: Face drooping. Does one side of the face droop or feel numb? Ask the person to smile. Is the person’s smile uneven?

A: Arm weakness. Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?

S: Speech difficulty. Is speech slurred?

T: Time to call 911. If any of the above symptoms are present, call 911.

Causes and Risk Factors

Many of the mechanisms that lead to heart disease also can lead to a stroke. The following factors increase the risk of a stroke.

• Cardiovascular disease, including heart failure, heart defects, heart infection, or irregular heart rhythm, such as atrial fibrillation
• High blood pressure. Hypertension causes a two- to four-fold increase in the risk of stroke before age 80, according to the National Institutes of Health. 
• High cholesterol
• Diabetes
• Smoking. Smoking has been linked to fatty buildup in the carotid artery, which is the main neck artery supplying blood to the brain; blockage in this artery is the main cause of stroke in Americans. Smoking also thickens blood and makes it more likely to clot.
• Being overweight or obese
• Being physically inactive
• Heavy or binge drinking or use of illegal drugs such as cocaine and methamphetamine
• Obstructive sleep apnea
• Personal or family history of stroke, heart attack, or TIA
• COVID-19. A large study of nearly 20,000 people age 65 and older found that the risk for ischemic stroke in patients with COVID-19 was significantly higher the first three days after the infection (compared with the control period of seven days before a COVID-19 diagnosis or 28 days afterward).

Preventing a Stroke

The most critical step you can take in preventing stroke is controlling blood pressure. Other important steps you can take to lower your risk of stroke:

• Maintain a healthy weight.
• Control cholesterol.
• Treat atrial fibrillation (an irregular heartbeat that can lead to blood clots).
• Keep blood sugar in a healthy range, as diabetes compromises blood vessels.
• Quit smoking.
• If you drink, drink in moderation. Heavy alcohol consumption increases the risk of high blood pressure, ischemic strokes, and hemorrhagic strokes.
• Exercise: The American Stroke Association recommends at least 40 minutes of moderate to vigorous aerobic exercise three or four days a week.
• Eat a healthy diet. Limit animal products and highly processed foods containing saturated fat, trans fat, and cholesterol, since they promote a buildup of cholesterol and plaque in the arteries, which increases the risk of strokes. Cut back on foods containing high levels of sodium to help keep blood pressure in check.

Can a Plant-Based Diet Help Prevent Stroke?

A 2021 study out of Harvard found that healthy plant-based diets—rich in foods such as leafy greens, whole grains, and beans, and low in foods such as refined grains and added sugars—may lower overall stroke risk by up to 10 percent compared with lower-quality diets. The researchers analyzed health data from more than 200,000 people who were followed for more than 25 years and completed diet questionnaires every two to four years.

Additionally, scientific studies have linked diets rich in whole plant foods to reduced rates of hypertension, obesity, cardiovascular disease, and diabetes, all of which are contributing factors for stroke.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post Understanding Types of Strokes and How to Prevent Them appeared first on Forks Over Knives.

Side Survival

“I skip to the ‘sides’ section of the menu and order three to six sides depending on whether I’m with my wife. We’ll get whatever is plant-based and healthy–carrots, potatoes, broccoli–and look for hidden sides on the menu, too. For example, we recently went to a restaurant and noticed that mushrooms accompanied the steak entree, so we asked the server to bring us a side of mushrooms. They were delicious!” —Shivam Joshi, MD, board-certified internal medicine physician at NYC Health + Hospitals/Bellevue and clinical assistant profession of medicine at NYU Grossman School of Medicine

Ask the Chef

“I’ve found that chefs welcome the chance to be creative in the kitchen to accommodate my palate and dietary preferences. I simply ask the chef to come up with something that features whole plant foods, skips added oil or incorporates it sparingly, and doesn’t have any added salt. Across every cuisine, an absolutely delicious dish can be created with whole grains, gorgeous vegetables, plump beans or hearty legumes, and herbs and spices. I’m rarely disappointed.” —Michael Greger, MD, author of How Not to Die and The How Not to Die Cookbook

Call Ahead

“Calling ahead makes your evening more enjoyable. You won’t have to worry about trying to explain your preferences to the waiter and holding things up for the others you are dining with. When there are limited options, I order a salad with as many toppings as possible – avocado, nuts, seeds, quinoa, chickpeas, sweet potato. I aim to add a starch and a protein to make the salad a complete meal. If I know that the add-ons will be very limited, I bring my own nuts and seeds to sprinkle on.” —Brenda Davis, registered dietitian and nutritionist, speaker, and co-author of Plant-Powered Protein

Go Global

“Try dining at restaurants with global flavors. Mexican, Thai, Indian, and Chinese restaurants tend to have plant-forward menus with lots of interesting flavors. Before going, it’s always helpful to look at the menu to give you a sense of what’s available so that you can be comfortable asking for special requests–like asking for veggies steamed with water instead of oil and brown rice instead of white. You don’t want to be in panic mode when the server is taking orders!” —Chef Katie Simmons, plant-based personal chef and creator of Plants-Rule

Customize Items and BYO

“I look at the menu and see if I can find something to satisfy my hunger, then I’ll ask to customize it. For example, I’ll order a side of corn tortillas to dip into salsa instead of fried chips, or a burrito—hold the chicken, cheese, and sour cream, and instead prepare it with black beans, rice, pico de gallo, steamed kale, guacamole, and caramelized onion. Sometimes I bring what I want, like a side of finely diced kale and homemade 3-2-1 salad dressing (3 Tbsp. balsamic vinegar + 2 Tbsp. Dijon mustard + 1 Tbsp. maple syrup).” —Rip Esselstyn, host of PLANTSTRONG podcast and author of The Engine 2 Diet and Plant-Strong

Know Your Go-To’s in Every Cuisine

“If I go to an Asian restaurant, steamed vegetables and brown rice with a little soy or hot sauce is enough for a flavorful meal–and often you can find steamed tofu, edamame, vegetable sushi or fresh vegetable rolls wrapped in rice paper. New York-style delis usually have vegan soups like lentil or pasta fagioli. Steakhouses always have baked potatoes, steamed vegetables, and salads, ordering the dressing on the side. Even many Wendy’s carry baked potatoes and steamed broccoli.” —Chef Darshana Thacker Wendel, author of Forks Over Knives: Flavor! and lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan

Keep It Simple

“My go-to order is salad, sweet potato fries, or rice and beans.” —Torre Washington, all-natural vegan bodybuilder and coach

Pros Share Their Favorite WFPB-Friendly Restaurants

Check out these restaurants and vegan dishes that have won over the hearts of even the most refined WFPB palates.

Handlebar in Chicago

“Handlebar in Chicago blew my mind when I first went vegan. I love their Black Bean Tostadas, Green Meanie Sandwich, and the Black Bean Maduro is out of this world. Plus, when you’re craving vegan cake or oatmeal cookie, their desserts are the perfect treat. It’s still one of the places I’ll take my non-vegan friends for an awesome meal.” —Chef Katie Simmons, plant-based personal chef and creator of Plants-Rule

Love.life in Los Angeles

“Love.life is a new El Segundo restaurant with tons of delicious oil-free vegan dishes, including some salt-free, refined-sugar-free, and gluten-free options. It’s a must-visit for any WFPB eaters in the greater Los Angeles area.” —Courtney Davison, managing editor for Forks Over Knives

Star of Siam in Los Angeles

“Star of Siam in Los Angeles. They make vegan pho and we ask that they not put fried onions in it so that it is oil-free.” —Chef Darshana Thacker Wendel, author of Forks Over Knives: Flavor! and lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan

Luanne’s Wild Ginger in New York City

“One of my favorite places to go after work in Manhattan is Luanne’s Wild Ginger on Broome Street in Little Italy. My favorite dish is the Malaysian Curry. It’s hearty, delicious, and healthy!” —Shivam Joshi, MD, board-certified internal medicine physician at NYC Health + Hospitals/Bellevue and clinical assistant profession of medicine at NYU Grossman School of Medicine

Casa de Luz in Austin

“My favorite dining-out spot is Casa De Luz, a local macrobiotic community in Austin. I’ve been going to it since 1991. It has the cleanest SOS (sugar, oil, salt)-free plant-based food in the country, it’s affordable, and the ambience is second to none. Every meal starts with the soup of the day, followed by a salad plate and the main course, a combination of grains, beans, and vegetables, with fermented veggies and a spectacular array of sauces.”

—Rip Esselstyn, host of PLANTSTRONG podcast and author of The Engine 2 Diet and Plant-Strong

Araya’s Place in Seattle

“My all-time favorite is Araya’s Place in Seattle with its all-you-care-to-eat Thai buffet that is—are you ready?—all plant-based! What do I eat there? Everything. A favorite is tom yum soup packed with steamed broccoli.” —Michael Greger, MD, author of How Not to Die and The How Not to Die Cookbook

The post What WFPB Pros Order When Dining Out, Plus Restaurant Recs appeared first on Forks Over Knives.

It’s expected that by the year 2030, there will be 21.7 million cases of cancer around the world, up from 14.1 million cases in 2012, according to the World Cancer Research Fund. The American Cancer Society estimates that 1 in 2 men and 1 in 3 women will develop cancer in their lifetime. An estimated 40% of cancers are preventable, and diet can impact cancer risk in several ways. In this article, we’ll review the scientific research on the connections between diet and cancer.

WHAT IS CANCER?

New human cells are routinely formed as healthy cells grow and divide. It is normal for old, damaged, or abnormal cells to die, making room for these new cells. When suboptimal cells continue to replicate instead of dying out, they force out healthy cells. The spread of the unhealthy cells can lead to cancer.

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CAUSES OF CANCER

Causes of cancer include environmental factors, lifestyle behaviors, and genetics. Fewer than 10% of cancer cases are caused directly by gene defects (or mutations) passed on by parents. People who do inherit such genetic mutations can take steps to reduce their risk of developing cancer. “Time and time again, studies have shown that even if you have inherited some genes that put you at increased risk of cancer, adopting a healthy lifestyle can significantly reduce that risk,” says Shireen Kassam, MBBS, PhD, a visiting professor in plant-based nutrition at the University of Winchester in England, who gave a presentation about plant-based diets and cancer at the 2020 Plant-Based Nutrition Healthcare Conference.

An estimated 42% of cancer cases in the United States are lifestyle-related. Cigarette-smoking alone accounts for 19% of all cancer cases, but it’s by no means the only lifestyle factor to play a significant role in cancer risk. According to the 2020 American Cancer Society Guideline for Diet and Physical Activity for Cancer Prevention, more than 1 in 6 cancer cases in the United States are related to excess body weight, physical inactivity, alcohol consumption, and/or poor nutrition. But a 2019 survey by the American Institute for Cancer Research found that less than 50% of Americans recognize that exercise, alcohol consumption, and certain dietary habits have a clear link to cancer development.

FOODS LINKED TO CANCER

The following foods and beverages have been linked to a heightened risk of cancer.

CAN OVERCOOKED FOOD CAUSE CANCER?

Cooking beef, pork, poultry, and fish at high temperatures, whether frying, broiling, or grilling, creates chemicals called heterocyclic amines (HCAs), which may increase the risk of certain cancers such as colorectal, breast, prostate, kidney, and pancreatic. Other chemicals called polycyclic aromatic hydrocarbons (PAHs) are produced during smoking or grilling, when fats and juices drip into the flame; the smoke can act as a vehicle to adhere the chemicals to the food. Interestingly, grilling vegetables, tofu, and plant-based meat substitutes does not carry the same risk for forming HCAs and PAHs, according to the Dana-Farber Cancer Institute.

Frying or burning starchy foods or grains, such as toast, cookies, and potatoes, produces a chemical called acrylamide. While high levels of acrylamide in food have been found to increase the risk of cancer in some animals, a study by the World Cancer Research Fund found there is no strong evidence of a link between eating overcooked starchy food and increased cancer risk in humans.

Still, if you would like to reduce your exposure to acrylamide, the U.S. Food and Drug Administration recommends the following:

• Boil or microwave instead of frying.
• When toasting or roasting, cook only to a golden yellow color.
• Do not store raw potatoes in the refrigerator and, if roasting, first soak raw potato slices in water for 15 minutes and dab dry.

DOES SUGAR FEED CANCER?

All cells, including cancer cells, use glucose (the most basic form of sugar) for fuel, which has led some to wonder whether it’s possible to “starve” cancer cells by completely eliminating sugar from one’s diet. However, as the Dana-Farber Cancer Institute notes, “all of our healthy cells need glucose to function, and there is no way for our bodies to let healthy cells have the glucose they need, but not give it to the cancer cells.” Glucose is so fundamental to human metabolic processes that when we don’t get enough of it, our bodies will synthesize glucose from protein and fat.

When it comes to sugar and cancer risk, the key factor is the form in which the sugar is consumed: as it naturally occurs in whole foods; or refined and stripped of all other nutrients.

Refined sugar intake may increase cancer risk by several mechanisms. As discussed in the section above, eating a lot of refined sugars and highly processed foods often leads to weight gain, and excess body fat significantly increases the risk of many types of cancer. Additionally, eating refined sugar can cause insulin spikes, which may increase IGF-1 levels and heighten cancer risk. In the case of esophageal cancer, refined sugar may have a more direct impact: A 2017 clinical study found that even when controlling for BMI, subjects who ate more refined, added sugars were more likely to develop Barrett’s esophagus, a precondition for esophageal cancer.

But across the board, these negative outcomes are seen only with refined, added sugars. Eating fruits, veggies, and whole grains—which contain naturally occurring sugar, packaged with fiber and other vital nutrients—has not been shown to increase cancer risk (and as we’ll discuss in the next sections, a diet rich in these whole plant foods can help reduce one’s risk of developing and dying from certain cancers).

CAN A PLANT-BASED DIET HELP PREVENT CANCER?

Based on robust research, eating a plant-predominant diet rich in fruits, vegetables, whole grains, and beans may be one of the most powerful tools in cancer prevention. “Each of these food groups have been associated with a significantly lower risk of cancer due to the high-fiber content and high levels of antioxidants and anti-inflammatory compounds,” says Kassam. Plant-based diets help improve several risk factors that, left unchecked, promote the development of cancer: insulin resistance, hormone/growth factor dysregulation, oxidative stress, inflammation, carcinogen exposure, and an unhealthy gut microbiome.

“When we consume fiber-rich foods such as fruits, vegetables, whole grains, seeds, nuts, and legumes, we empower our gut microbes to produce short-chain fatty acids like butyrate that are anti-inflammatory and have been shown to inhibit colon cancer development,” says Bulsiewicz.

A large study in the International Journal of Cancer found that those who ate the most plant foods and least animal foods reduced their risk of cancer by 15%. A large Harvard study followed men and women for 34 years and measured whether they adhered to five low-risk lifestyle-related factors: never smoking; maintaining a healthy weight; regularly exercising; consuming alcohol only in moderation; and eating a healthy diet high in vegetables, fruits, whole grains, unsaturated fats, and omega-3 fats and low in red and processed meats, trans fats, and sugar-sweetened beverages. They found that just following a healthy diet reduced the risk of dying from cancer by 30%; adhering to all five healthy lifestyle factors reduced the risk of  dying from cancer by 65%.

DOES A PLANT-BASED DIET MAKE A DIFFERENCE IF YOU ALREADY HAVE CANCER?

Studies have found that eating a low-fat diet rich in vegetables and whole grains can help improve survival rates for cancer patients. In a study of 1,575 people with nonmetastatic colorectal cancer, for every 5 grams of increased daily fiber consumption, there was an 18% lower risk of death from colorectal cancer. (Plant foods are the only source of fiber; animal products contain no fiber.) In a study looking at diet and breast cancer mortality, women who increased their intake of fruits, vegetables, and whole grains lived longer.

One area of ongoing research is whether certain plant foods can suppress angiogenesis—the process by which our bodies create new blood vessels, which cancer cells can use to grow and spread.

The post Cancer and Diet: Here’s What You Should Know appeared first on Forks Over Knives.

“We’ve shown now in multiple cohort studies that individuals who have a better diet tend to have less risk of insomnia, less risk of obstructive sleep apnea, and less risk of having poor quality sleep,” says Marie-Pierre St-Onge, Ph.D., director of the Center of Excellence for Sleep and Circadian Research at Columbia University Irving Medical Center in New York City. These results are nothing to yawn at: Healthy eating’s impact on sleep is comparable to, if not more powerful than, taking sleep medications, according to a 2022 scientific review in the Journal of the Academy of Nutrition and Dietetics that analyzed data from 20 different studies.

The Best Diet for Sleep

Sleep benefits come from dietary patterns that are low in saturated fats and high in fiber, fruit, vegetables, whole grains, nuts, seeds, and legumes, according to numerous studies. One of the most recent, a 2020 study in the journal Nutrients that followed more than 400 American women for a year, found that participants whose diets were richer in whole plant foods reported better sleep at the end of the study than those whose diets contained less of these foods. 

Higher intakes of fruits and vegetables predicted better overall sleep quality, fewer sleep disturbances, and higher sleep efficiency (time spent in bed actually sleeping rather than counting sheep). Each serving of beans consumed per 1,000 calories corresponded to a 55% higher sleep efficiency. An earlier study of both men and women in the journal Sleep found that participants who adhered to a plant- predominant Mediterranean diet had a 35% lower risk of developing insomnia with shortened sleep.

Why Food Matters

While the exact mechanisms behind the food-sleep connection haven’t yet been thoroughly studied, researchers point to several pathways that could explain the link. Plant foods play a critical role in the synthesis of melatonin, the hormone that the brain produces to regulate the sleep-wake cycle and promote healthy sleep. Some plant foods contain melatonin. Others are excellent sources of tryptophan, an amino acid that is only found in food and is the building block for melatonin. 

“Most people hear about tryptophan, and think, Oh, turkey is high in tryptophan and that’s why we all feel sleepy after a Thanksgiving meal,” says St-Onge. “It’s not quite that simple.” Animal proteins are a source of tryptophan, but they also contain saturated fat, which studies have linked to sleep problems. For example, one 2019 study in the journal Aging and Disease found that higher habitual consumption of meat, including red meat, processed meat, and white meat, was associated with increased odds of poor sleep duration, poor sleep quality, and snoring. By comparison, plant sources of protein, such as nuts, seeds, and legumes, contain unsaturated fat, which studies link to better sleep. And other plant foods, like fruits and vegetables, help with the body’s absorption of tryptophan. 

Plants may promote sleep through additional pathways, says St-Onge. They are rich in fiber and other anti-inflammatory nutrients that promote a healthier gut microbiome, which has been linked with better sleep. They also may improve sleep when replacing foods high on the glycemic index, according to a 2020 study in the American Journal of Clinical Nutrition.

The Big Picture

The idea isn’t to fixate on individual sleep “superfoods” but instead to look at the entire picture of a varied, whole-food, plant-centric diet, since so many mechanisms are at play that help facilitate a good night’s rest. Think of sleep and nutrition as a revolving cycle that keeps on giving back. “Sleeping better can help you make better food choices, which can then help you have better sleep,” says St-Onge. “When you’re well rested, everything is easier.”

The No. 1 Sleep Hack You Haven’t Heard Of

You know about sleep hygiene—strategies like turning off electronics, lowering your thermostat, and incorporating a relaxing bedtime routine to help lull you to sleep. But if you’re still struggling to fall or stay asleep, the first-line treatment according to the American College of Physicians is cognitive behavioral therapy for insomnia (CBT-I). Research shows that CBT-I is just as effective as medication in the short term and more effective in the long term, all with no side effects. You’ll work with a therapist to create new patterns and settle the thoughts keeping you up. Find a sleep therapist at psychologytoday.com, or access internet-based cognitive behavioral therapy(iCBT-I) online at Sleepio, Sleepful, or Sleepstation.

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