If you have a self-proclaimed sweet tooth, you aren’t alone. Many people crave cookies, cakes, and even coffee as it makes food taste good and brightens their mood. Much of the time, sugar cravings are your body’s way of telling you that you need energy—especially because sugar is your body’s preferred fuel source and an essential nutrient for daily activities.

While it’s true that your body needs sugar—and it certainly has its health benefits—too much of the sweet stuff may contribute to health problems. To find out what happens to your body when you eat sugar every day—including when it is too much—we asked registered dietitians for their sweet insights.

What Is Sugar?

There are two types of sugars—natural and added. Naturally occurring sugars are found in many of the foods you eat, including fruits, vegetables, and dairy products. Added sugars are sugars and other caloric sweeteners that are not naturally occurring in food, such as honey, maple syrup, corn syrup, and molasses.

“When we eat sugar, we have digestive enzymes in our system that break it down into glucose, which is the form our cells need for energy,” says Danielle VenHuizen, MS, RDN, a registered dietitian with Food Sense Nutrition Counseling. “We even have enzymes in our saliva that start breaking down sugar and other carbohydrates immediately, causing them to be rapidly absorbed into the bloodstream.”

When your blood sugar levels rise, a hormone called insulin is released from your pancreas, which is responsible for transporting the glucose from your blood into cells so it can used for energy production, says Justine Chan, MHSc, RD, CDE, a registered dietitian with Your Diabetes Dietitian. “Sugar also gets stored as glycogen in your muscles and liver for future use as energy.”

Although your body needs sugar to survive, when sugar is absorbed quickly by the body, this can cause steep spikes in glucose and insulin, which can contribute to health problems over time—especially if the glucose spikes stay high for a prolonged period. Extra glucose that your body doesn’t use is stored by the liver and muscle to be used until you need it. Storage of glucose is important, but too much stored can contribute to fatty tissue and fatty liver.

Benefits of Eating Sugar

The benefits of eating sugar include providing your body with fuel, improving mood, and promoting better skin. Here’s more on these benefits.

Gives You Energy

When sugar is broken down in your body, it produces glucose which is turned into instant energy for your cells and muscles. Sugar is your body’s preferred source of fuel and without enough, you may feel tired, fatigued, and even have brain fog.

When you are hungry, or in the fasted state, stored glucose in the liver is released through a process called glycogenolysis and gluconeogenesis to give your muscles a steady stream of fuel and keep your blood sugar stable. When you eat, the hormone insulin stimulates a process called glycolysis to break down the sugar you eat into energy. Your body requires a constant supply of glucose, which is why it is important to eat various sources of carbohydrates every few hours.

“Glucose is your brain’s main fuel,” says Chan. “Without sugar, you may have trouble focusing and remembering things.”

Improves Mood

It’s no secret that sugar makes us happy—and some people even crave it regularly. When sugar is eaten, the neurotransmitter dopamine, which is responsible for pleasurable reward and motivation, is released in the brain. The drive to eat sugar and sweet foods is largely controlled by the dopamine system, which is why you may notice a change in your mood when you eat something sweet.

“The key is moderation, though, as too much sugar can end up having the opposite effect,” VenHuizen adds.

Provides Nutrients From Natural Sources

Natural food sources of sugar and carbohydrates are packed with important nutrients for the body. For instance, fruits and vegetables are sources of carbohydrates that are rich in vitamins, minerals, antioxidants, and fiber.

Meanwhile, lactose is a natural sugar found in dairy products. Milk, cheese, and yogurt are excellent sources of calcium, vitamin D, phosphorus, and magnesium. Additionally, grains, such as quinoa, whole wheat bread, pasta, farro, and barley, are all good sources of fiber and B vitamins and contain some naturally occurring sugar.

Risks and Considerations

While sugar is an essential part of everyone’s diet, there are downsides and potential health risks of eating too much. The U.S. Dietary Guidelines for Americans recommends consuming less than 10% of your calories as added sugar. There are 4 calories in every gram of sugar, so that’s 50 grams per day based on a 2,000-calorie daily diet.

Causes Fatigue

Eating large amounts of refined carbohydrates and added sugar leads to a steep rise in blood sugar, followed by an energy crash. You may feel sluggish and fatigued. However, pairing sugary foods with protein-rich foods such as Greek yogurt, nuts, and eggs helps stabilize blood sugars and contribute to sustained energy. For example, if you enjoy having a cookie in the afternoon, consider pairing it with a handful of almonds, so you’re getting some protein, fiber, and healthy fat, too.

Linked to Chronic Disease

Eating added sugar in excess has also been linked to a higher risk of chronic diseases, such as cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease, and cognitive decline. Excess added sugar increases inflammation and oxidative stress in the body, which can damage organs and tissues. It can also lead to insulin resistance, which contributes to prolonged high blood sugar. Over time, high blood sugar can cause damage to nerves, the heart, and small blood vessels in the eyes and kidneys.

“For those with diabetes or other metabolic diseases, even moderate amounts of sugar may be too much, so working with a practitioner to balance the diet is important,” VenHuizen says.

Can Be Addictive

Another consideration when eating sugar is the emotional aspect of turning to sweets when stressed or anxious. There is a natural inclination to do this because sugar releases soothing chemicals in the brain. The problem with this is that the feel-good effect is temporary and, once it wears off, can lead to consuming more sugar.

While eating sweets can be one way to cope with stress, it is important to also find other non-food coping mechanisms for stress, anxiety, and depression to prevent self-medication with sweets.

Tailoring Sugar Intake to Your Goal

There is no recommended amount of sugar to consume daily, but eating enough from natural sources is necessary for maintaining adequate energy levels and keeping blood sugar stable throughout the day. Including a carbohydrate source at every meal along with a source of protein and fat can help ensure you are eating enough sugar in a balanced way.

“Unless, in a situation where quick energy is needed, such as for athletes, sugar should be combined with other foods that have protein, fiber, and healthy fats,” advises VenHuizen.

Combining carbohydrates with proteins and fats helps keep blood sugar stable and prevents extreme spikes in blood sugar that then lead to crashes. Chan recommends starting by evaluating the sugar content in your beverages. If you need guidance balancing your diet or would like a better understanding of how sugar impacts your body, consult a registered dietitian.

Whether you are an occasional social drinker or enjoy a glass of wine daily, you may be curious about the effects of alcohol. According to the National Survey on Drug Use and Health, 78.3% of Americans reported that they have consumed alcohol at some point in their life.

But what does alcohol do to your body, and what impact does consumption have on a person’s health? We asked registered dietitians to weigh in on the facts and research. Read on to discover what constitutes moderate drinking, the potential benefits of drinking alcohol, as well as the risks associated with alcohol consumption.

What Is Alcohol?

Alcohol is produced by the fermentation of yeast, sugars, and starches and has an effect on every organ in the body. When you drink alcohol, it is rapidly absorbed from the stomach and small intestine into the bloodstream and metabolized by the liver. Because the liver can only metabolize a small amount at a time, excess alcohol circulates throughout the body.

Alcohol is considered a nutrient with seven calories per gram. But unlike carbohydrates, proteins, and fats, it cannot be stored and used for energy. Instead, alcohol stays in the bloodstream until it is eliminated, which places a large burden on the liver to metabolize it and remove it from your body.

Drinking too much alcohol, or more than recommended limits per week, can cause health problems over time. Experts recommend that men limit their intake to two drinks or less in a day and that women drink only one drink or less in a day. To put that into perspective, one standard serving of alcohol is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits, like tequila and vodka.

Benefits of Drinking Alcohol

Research shows moderate drinking may reduce the risk of cardiovascular disease, diabetes, stroke, and high blood pressure. It also can be a source of some nutrients, and stress reduction. But, these benefits are completely individualized and are largely based on your genetics, diet, exercise patterns, and overall well-being. Here’s more on the potential benefits of drinking alcohol.

May Protect Against Cardiovascular Disease

Light to moderate alcohol intake may have a protective effect against heart disease and stroke. There also is some evidence that moderate alcohol consumption might help to slightly raise HDL, or “good” cholesterol.

Additionally, research on resveratrol in red wine has been extensively studied for its antioxidants that might protect the heart, says Andrew Akhaphong, MS, RD, LD, a registered dietitian for Mackenthun’s Fine Foods. “Studies show that certain types of alcohol may provide a high source of phytochemicals and anti-inflammatory effects. Anti-inflammatory benefits include improved blood pressure and reduced insulin resistance.”

May Provide Vitamins, Minerals, and Antioxidants

Drinking alcohol in moderation can be a source of some nutrients. According to Lori FitzPatrick, MS, RD, founder and owner of Nutrition on Top, LLC, beer contains B vitamins, minerals, antioxidants from malt and hops, and even probiotics in some instances.

Beer also contains more protein and B vitamins than wine and they both contain equivalent amounts of antioxidants, but the specific types of antioxidants differ. Beer also is a good source of selenium and potassium.

Still, you should not rely on alcohol as a primary source of nutrients as it won’t provide enough of each nutrient to meet your needs. Whole foods ultimately are better sources of nutrients without the added risks of alcohol. For instance, drinking excess alcohol can impair nutrient absorption and metabolism of vitamins. Common deficiencies of heavy drinkers include vitamin A, C, D, E, K, and B vitamins.

May Help Decrease Stress

Beyond physical health, low to moderate alcohol consumption has been associated with positive self-perceived mental and socio-emotional health, says FitzPatrick. “Stress reduction and social integration are two possible explanations. Drinking alcohol has been shown to reduce stress signaling in the brain.”

In a secondary data analysis of 33,185 individuals, researchers observed that compared to abstainers, occasional and moderate beer drinkers had better mental health and social support compared to former drinkers who displayed worse indicators of self-perceived mental and physical health.

Still, it is important to ensure that drinking alcohol is not your only method of reducing stress. Having multiple tools to minimize stress and anxiety is necessary for good mental health.

May Facilitate Social Connection

In addition to stress reduction, research has also shown that alcohol helps facilitate social connection and bonding, especially among groups of unfamiliar people. Sharing a drink with someone you don’t know very well may help you find some common ground.

Research also shows that drinking alcohol produces a neuropeptide called beta-endorphins in specific areas of your brain. When beta-endorphins are produced, they have a pain management-like effect and make you feel relaxed. They also are shown to interact with your internal reward system, which is responsible for positive emotions.

However, the alcohol dose matters. Frequent binge drinking is known to contribute to poor mental health, and withdrawing from alcohol can increase feelings of anxiety. It is important to ensure you stay within recommended limits to reap the benefits.

Risks and Considerations

Drinking alcohol, even at low and moderate amounts, comes with a number of risks. Drinking too much alcohol is associated with poor cardiovascular health and any potential benefits are shown to not outweigh the increased risk of cancer that drinking alcohol poses.

Alcohol also is a major contributor to alcoholic liver disease and can promote liver inflammation, says FitzPatrick. “When you drink alcohol, your liver prioritizes alcohol metabolism over normal functions like maintaining blood sugar levels, so craving carbohydrates may be your body’s way of telling you that your blood sugar is low.”

Chronic heavy drinking can also cause intestinal inflammation and leaky gut, which can contribute to additional inflammation in the gastrointestinal tract, liver, and brain.

There are also some individuals who should consider avoiding alcohol completely. If you are pregnant, it is safest to avoid alcohol as there is no dose of alcohol that has been determined safe for the developing fetus. If you are breastfeeding, speak with a healthcare provider about the individual guidelines and decisions best for you.

Further, people with the genetic mutation of the gene ALDH2*2 have an impaired ability to metabolize alcohol and eliminate its byproduct, acetaldehyde. They also demonstrate alcohol toxicity signs such as slurred speech, impaired mobility, and increased likelihood of vomiting and dehydration faster than the average person. This condition also places someone at a higher risk for esophageal cancer.

Tailoring Alcohol To Your Goal

While alcohol is not a substance that is needed as part of a nutritious diet, there are many ways to include alcohol in your life in moderation if it is something you enjoy or want to partake in the social aspect of it. Just try to avoid an all-or-nothing approach when it comes to alcohol.

If you are looking to decrease your alcohol intake, gradually do so over time. This approach will be more sustainable and better for your health than cycling between drinking too much and being sober. One way to do that is through the use of mindful and intuitive drinking.

“The principles of mindful and intuitive eating can and should be applied to drinking alcohol,” says FitzPatrick. “This practice involves limiting distractions, engaging your senses, paying attention to what you are drinking, how and why you are drinking it, and how it makes you feel.”

FitzPatrick says that being in tune with your unique preferences and how alcohol impacts you also can help you feel more satisfied drinking less. It also helps ensure your choices are more aligned with your goals.

If you are struggling to know how much you should drink, use a standard drink calculator. Keep in mind that some craft beers contain twice the amount of alcohol as a standard brew (5%). So even if you consume a single 16-ounce pour, you end up drinking more than one serving of beer.

Bottom Line

Alcohol includes some benefits for your health when you drink in moderation, such as decreased risk of cardiovascular disease and stroke and reduced stress and anxiety. Relying too heavily on alcohol or drinking it excessively, though, can contribute to significant health problems including liver disease, cancer, and cardiovascular problems. Speak with your healthcare provider for individual recommendations or if you are concerned about your alcohol usage.

Fiber is good for your gut, helps with weight management, and may even offer some protection against chronic diseases. But are you getting enough fiber in your diet? Most likely not. Experts estimate that 95% of Americans fail to meet their daily fiber needs—or 28 grams for a 2,000-calorie diet.

If you’re like most people and do not get enough fiber, you may consider adding a fiber supplement to your daily diet. Fiber supplements are likely safe for most people and may benefit those unable to meet their dietary fiber needs because of health issues or the need to follow a special diet, though for some they can cause unwanted side effects.

“Fiber supplements can be a great option for folks that struggle getting enough daily fiber through dietary sources alone,” says Jordan Hill, MCD, RD, CSSD, a lead registered dietitian at Top Nutrition Coaching, “Getting fiber from food sources first should be the goal, and then implement fiber supplements.”

Here, you’ll learn about fiber supplements, the potential benefits and risks of taking these supplements every day, and things you need to consider when adding fiber supplements to your routine. 

What Is a Fiber Supplement?

Fiber supplements are capsules, pills, powders, and gummies that contain an isolated fiber, which is fiber that’s been extracted and isolated from whole foods without any other nutrients. The type of isolated fiber in these dietary supplements varies. Some supplements contain natural fibers like psyllium, inulin, or beta-glucan, while others have synthetic fibers like polydextrose or methylcellulose.

Because not all isolated fibers affect the body in the same way, it is important to consider the type of fiber in the supplement. Fiber supplements that contain psyllium, for example, work better at alleviating constipation than fiber supplements with inulin. Talk to a healthcare provider about which version is best for you.

Benefits of Taking a Fiber Supplement

Taking fiber supplements promotes digestive health and heart health. They can even be a tool in weight management.

“We know fiber is good for the body,” says Kimberly Snodgrass, RDN, LD, FAND, spokesperson for the Academy of Nutrition and Dietetics (AND), “and daily consumption of fiber supplements appears to be safe.”

Let’s take a closer look at some potential benefits of taking fiber supplements daily.

Improves Digestive Health

Healthcare providers recommend fiber supplements with psyllium to alleviate constipation and improve bowel regularity. Psyllium is a type of fiber that holds onto water in the digestive tract, making stool softer and easier to pass. Compared to other isolated fibers, psyllium is the best at improving bowel movements in people with chronic constipation.

The bowel benefits of fiber supplements, specifically psyllium, aren’t limited to alleviating constipation, though. The water-holding abilities of psyllium also slow down diarrhea and may help those experiencing loose stools from noninfectious conditions like irritable bowel syndrome (IBS) become more regular.

Taking fiber supplements may also influence the makeup of your gut’s microbiota, according to a study published in the International Journal of Molecular Sciences. This small study found that supplementing with psyllium fiber had a significant effect on stool microbiota composition, especially in participants suffering from constipation.

Researchers have only started to learn about the benefits of fiber in the gut microbiome but suggest that the makeup of your gut’s microorganisms may influence your physical and emotional health. Taking fiber supplements may improve the composition of your microbiome, benefitting your gut and your overall health. 

Lowers Blood Cholesterol

Cholesterol is a type of fat made in your liver. Your body uses cholesterol to make cell membranes, hormones, and vitamin D. If you have too much cholesterol in your blood, it combines with minerals and other substances to form plaque, leading to narrowing and blockage in blood vessels that affect the flow of blood, a medical condition called atherosclerosis.

But fiber can boost heart health by lowering LDL cholesterol levels and reducing the risk of heart disease, says Hill. Supplementing with certain types of fiber—psyllium and β-glucan—lowers cholesterol by trapping bile in the digestive tract and eliminating it in your stool.

Bile is a substance that helps digest fat and is made up of cholesterol. By grabbing onto the bile, fiber prevents reabsorption of the cholesterol, helping to lower blood cholesterol numbers.

Helps Maintain Blood Sugar Levels

Sugar, or glucose, is the main source of fuel for your cells. When blood levels drop, your body sends out the hunger hormones telling you it’s time to eat. But fiber helps keep blood sugar levels steady by slowing down digestion, especially since it is a non-digestible carbohydrate. Maintaining blood sugar levels keeps energy stable and helps with hunger control. 

For this reason, the same gel-forming fiber supplements that help lower cholesterol may also benefit people with type 2 diabetes. Supplementing with these fibers improves fasting blood glucose and insulin levels as well as hemoglobin A1C. These supplements work so well, that experts have suggested including them in the management protocol for people with type 2 diabetes.

May Support Weight Management

Fiber may also support weight management by helping you feel full and avoid overeating, says Snodgrass. Research suggests that dietary fiber may help with weight management by protecting against overweight and obesity. However, the evidence to support the benefits of fiber supplements on weight loss and weight management is mixed. 

According to a review published in The American Journal of Clinical Nutrition, fiber supplements may improve body composition and promote small amounts of weight loss. However, the authors of the review study note that the variation in the studies makes it hard to draw strong conclusions about the benefits of fiber supplements for weight management.

Risks and Considerations

Taking a fiber supplement daily is likely safe for most people. However, there are some risks and considerations you need to consider before making dietary supplements part of your routine.

For instance, fiber supplements may affect the absorption of medications like antidepressants and oral medications for type 2 diabetes, making them less effective. If you take prescription medications, talk to a healthcare provider or pharmacist about potential interactions. 

“Consuming too much fiber, whether from food or supplements, also may cause digestive issues,” says Hill. “Excess fiber intake may lead to digestive discomfort like gas, bloating, diarrhea, or intestinal blockage.”

These side effects are something you need to think about when adding fiber supplements, especially when using them to improve digestive health. Getting guidance from a healthcare professional about how to use fiber supplements may prevent these uncomfortable symptoms. 

Additionally, dietary supplements aren’t regulated by the Food and Drug Administration (FDA). It’s up to the maker of the product to ensure their supplement is safe and contains the ingredients listed on the label.

There are independent organizations that do quality testing of dietary supplements, including ConsumerLab.com and NSF International. Supplements marked with a seal of quality assurance from these organizations mean the product contains the ingredients listed on the label. For safety and quality, look for fiber supplements with a third-party testing label. 

Determining Your Needs

Fiber needs vary and depend on your age, sex, and activity level. Consult with a healthcare provider or a registered dietitian to find out how much fiber you need a day. They can also help you find the right supplement that best fits your needs and goals.

“Choosing the right fiber supplement is important as the type of fiber in the supplement can have different effects on the body,” explains Hill. 

When adding fiber to your diet, go slow. Adding too much too fast can cause gas, bloating, and constipation. Also, increase your fluid intake with your extra fiber to help keep things moving through the gut.

Taking a fiber supplement daily may not be harmful to most people and may provide some benefits. But you can’t bottle the good nutrition found in foods that are naturally rich in fiber, like fruits, vegetables, whole grains, and legumes. Fiber supplements should complement your diet, not replace nutrient-rich foods.