Dietary Fiber: Types, How Much You Need and What Research Shows
Soluble vs insoluble fiber, daily targets by age and sex, the best food sources, what large studies report, and how to add fiber without gas or bloating.
OPA Nutrition Blog
Supplement & Wellness Guides
Plain-English guides to CoQ10, magnesium, gut health, sleep, blood sugar and more: what the research says and how to choose the right supplement.
167 articles
Nutrition and the Immune System: What Research Shows About Diet and Immune Balance
How vitamin D, omega-3s and fiber support normal immune function, what diet research has measured, and when to plan changes with your care team.
Nutritional Supplements and Pain: What the Research Says
An honest evidence table for omega-3s, turmeric, glucosamine, chondroitin, collagen and magnesium studied for everyday aches and joint and muscle comfort.
Omega-3s and Joint and Muscle Comfort: What Research Shows
How EPA and DHA are involved in inflammation, what joint and muscle soreness trials found, the doses used, and the best food sources of omega-3s.
Anti-Inflammatory Diet Guide: Foods to Eat and Limit
What people mean by an anti-inflammatory eating pattern, the foods involved, what trials measured for markers like CRP, and simple meal ideas.
A Guide to Pre-Workout Meals for HIIT
What to eat before HIIT, how long before to eat, which foods to limit, whether fasted HIIT works, and how to time caffeine so it does not cost you sleep.
Nutrition Tips for High-Intensity Interval Training
How to eat for HIIT: pre-workout carbohydrate, post-workout protein timing, hydration, and what the research says about caffeine and creatine.
Ensuring Food Security in Remote Locations: Strategies for Overcoming Challenges
Food security defined (FAO and USDA), how it is measured, why remote and rural areas face more risk, and practical household and program strategies.
The Guide to Sustainable Gardening for Nutrition and Healthy Eating
What studies show about gardening and diet, how nutrients change from harvest to plate, safe handling of home produce and how to start a garden.
Essential Nutritional Needs for Remote Area Residents
Nutrient gaps to watch with limited fresh food (vitamin D, iron, B12, fiber), shelf-stable foods that fill them, storage, multivitamins and local help.
Electrolyte Management During Long-Distance Races: An Evidence-Based Guide
How to manage sodium, fluid and carbohydrate in long races, based on ACSM, IOC and expert consensus guidance, with a race planning table.
10 High-Calorie Foods for Cold Weather and Winter Energy
Ten energy-dense foods for cold days, what military research shows about energy needs in the cold, a USDA calorie table, and hydration tips.