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How And Why To Fit More Fiber And Fermented Food Into Your Meals

Fiber And Fermented Foods Aid The Gut Microbiome, Contributing To Better Health And Mood.

An F May Mea

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Healthwatch 30

Fiber and fermented foods aid the gut microbiome, contributing to better health and mood.

A bowl of whole-grain muesli, yogurt, red watermelon, and yellow mango with two little side bowls of nuts and fruit; concept is fiber and fermented foods

An F may mean failure in school, but the letter earns high marks in your diet. The two biggest dietary Fs — fiber and fermented foods — are top priorities to help maintain healthy digestion, and they potentially offer much more. How can you fit these nutrients into meals? Can this help your overall health as well as gut health?

Fiber, fermented foods, and the gut microbiome

The gut microbiome is a composed of bacteria, viruses, fungi, and other microorganisms living in the colon (large intestine). What you eat, the air you breathe, where you live, and many other factors affect the makeup of the gut microbiome. Some experts think of it as a hidden organ because it has a role in many important functions of the body — for example, helping the immune system function optimally, reducing chronic inflammation, keeping intestinal cells healthy, and providing some essential micronutrients that may not be included in a regular diet.

Your gut communicates with your brain through pathways in the gut-brain axis. Changes in the gut microbiome have been linked with mood and mental health disorders, such as depression and anxiety. However, it's not yet clear that these changes directly cause these types of problems.

We do know that a healthy diet low in processed foods is key to a healthy gut microbiome. And increasing evidence suggests that fiber and fermented foods can play important parts here.

Fiber 101

Fiber's main job is to make digestion smoother by softening and adding bulk to stool, making it pass quickly through the intestines.

But fiber has other benefits for your microbiome and overall health. A high-fiber diet helps keep body weight under control and lowers LDL (bad) cholesterol levels. Research has found that eating enough fiber reduces the risk of heart disease, type 2 diabetes, and some cancers.

What to know about fiber

There are two types of fiber: insoluble (which helps you feel full and encourages regular bowel movements) and soluble (which helps lower cholesterol and blood sugar). However, recent research suggests people should focus on the total amount of fiber in their diet, rather than type of fiber.

If you're trying to add more foods with fiber to your diet, make sure you ease into new fiber-rich habits and drink plenty of water. Your digestive system must adapt slowly to avoid gas, bloating, diarrhea, and stomach cramps caused by eating too much too soon. Your body will gradually adjust to increasing fiber after a week or so.

How much fiber do you need?

The fiber formula is 14 grams for every 1,000 calories consumed. Your specific calorie intake can vary depending on your activity levels.

"But instead of tracking daily fiber, focus on adding more servings of fiber-rich foods to your diet," says Eric Rimm, professor of epidemiology and nutrition at Harvard's T.H. Chan School of Public Health.

Which foods are high in fiber?

Fruits, vegetables, legumes, nuts, seeds, and whole grains are all high in fiber. The Dietary Guidelines for Americans has a comprehensive list of fiber-rich foods and their calorie counts.

What about over-the-counter fiber supplements that come in capsules, powders that you mix with water, and chewable tablets? "If you have trouble eating enough fiber-rich foods, then these occasionally can be used, and there is no evidence they are harmful," says Rimm. "But they should not serve as your primary source of dietary fiber."

Fermented foods 101

Fermented foods contain both prebiotics — ingredients that create healthy changes in the microbiome — and beneficial live bacteria called probiotics. Both prebiotics and probiotics help maintain a healthy gut microbiome.

What to know about fermented foods

Besides helping with digestion and absorbing vital nutrients from food, a healthy gut supports your immune system to help fight infections and protect against inflammation. Some research suggests that certain probiotics help relieve symptoms of gut-related conditions like inflammatory bowel disease and irritable bowel syndrome, though not all experts agree with this.

Many foods that are fermented undergo lacto-fermentation, in which natural bacteria feed on the sugar and starch in the food, creating lactic acid. Not only does this process remove simple sugars, it creates various species of good bacteria, such as Lactobacillus or Bifidobacterium. (Keep in mind that some foods undergo steps that remove probiotics and other healthful microbes, as with beer or wine, or make them inactive, like baking and canning.)

The exact amounts and specific strains of bacteria in fermented foods vary depending on how they are made. In addition to probiotics, fermented foods may contain other valuable nutrients like enzymes, B vitamins, and omega-3 fatty acids.

How often should you eat fermented foods?

There is no recommended daily allowance for prebiotics or probiotics, so it is impossible to know precisely which fermented foods or quantities are best. The general guideline is to add more to your daily diet.

Which fermented foods should you choose?

Fermented foods have a range of tastes and textures because of the particular bacteria they produce during fermentation or that are added to foods. Yogurt is one of the most popular fermented foods (look for the words "live and active cultures" on the label). Still, many options are available if you are not a yogurt fan or want to expand your fermented choices. Kimchi, sauerkraut, kombucha, and pickles are a few examples.

As with fiber, probiotics are also marketed as over-the-counter supplements. However, like all dietary supplements, they do not require FDA approval, so there is no guarantee that the types of bacteria listed on a label can provide the promised benefits — or are even in the bottle. "Therefore, it is best to get your probiotics from fermented foods," says Rimm.

To learn more about the value of fiber, fermented foods, and a healthy gut microbiome, listen to this episode of the Food, We Need to Talk podcast, "Understanding the Microbiome."

Harvard Health Publishing

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Understanding Alcohol Detox: The First Step Towards Recovery

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Alcohol detox is a critical first step on the journey to recovery for many individuals struggling with alcohol dependence. As daunting as it may seem, understanding this process can demystify the experience and empower those seeking help. Detoxification is not just about quitting drinking; it’s about regaining control over one’s life and breaking free from the chains of addiction. The road to sobriety begins with acknowledging that change is necessary. Whether motivated by health concerns, personal relationships, or simply a desire for a better life, recognizing the need for detox can be transformative. It opens doors to healing both physically and mentally while laying a solid foundation for lasting recovery. This blog post will explore what Alcohol detox entails, why it’s essential, and how support systems play a crucial role in navigating withdrawal symptoms. If you or someone you love is considering taking this brave step toward sobriety, read on to discover valuable insights into making this challenging yet rewarding transition. Alcohol detox is a crucial first step for individuals seeking recovery from alcohol dependence. It serves to rid the body of harmful substances accumulated through excessive drinking. This purification process helps restore physical health and prepares the individual for further treatment. Without detox, withdrawal symptoms can be severe and even life-threatening. These symptoms may include anxiety, tremors, nausea, and in extreme cases, seizures or delirium tremens. Addressing these issues head-on is essential for ensuring safety during early recovery. Additionally, detox allows individuals to gain clarity. As the body starts to heal physically, mental fog begins to lift. This newfound clarity enables better decision-making and encourages commitment to sobriety. Alcohol detox paves the way for lasting change by addressing both physiological needs and psychological readiness for ongoing treatment options. Alcohol detox can trigger a range of physical effects as the body adjusts to the absence of alcohol. Common symptoms include tremors, sweating, and nausea. Some individuals may experience more severe reactions like seizures or delirium tremens, which require immediate medical attention. Mental health also takes a hit during this phase. Anxiety and irritability are common as the brain struggles to recalibrate its chemistry without alcohol’s influence. Mood swings can occur frequently, creating emotional turbulence for those in recovery. Sleep disturbances often exacerbate these challenges. Many find it difficult to fall asleep or stay asleep, leading to exhaustion that complicates their overall well-being. This tumultuous period is not just about overcoming physical dependence; it’s also an emotional journey that demands resilience and support from loved ones and professionals alike. The process of alcohol detoxification is crucial for those seeking recovery. It begins when an individual stops consuming alcohol, triggering various physical and psychological changes. Initially, the body starts to eliminate toxins. This can lead to withdrawal symptoms that range from mild discomfort to severe complications. The timeline varies based on factors like the amount consumed and duration of use. As the detox progresses, medical professionals monitor vital signs closely. They assess hydration levels, nutritional needs, and overall health status. Supportive care plays a significant role in managing any emerging symptoms. Throughout this phase, emotional support is equally important. Patients may face anxiety or cravings as their bodies adjust to sobriety. Accessing counseling or therapy during this time can help individuals navigate these challenges effectively. A structured environment often enhances success rates by providing stability and reducing temptations while focusing entirely on recovery goals. When it comes to alcohol detox, treatment options vary widely. Each approach caters to individual needs and circumstances. Outpatient programs allow individuals to undergo detox while living at home. This option is often suitable for those with strong support systems and less severe dependencies. On the other hand, inpatient programs provide a structured environment in a dedicated facility. Here, medical professionals supervise clients around the clock, ensuring safety during withdrawal. Some facilities incorporate holistic treatments alongside traditional methods. These may include yoga, meditation, or nutritional counseling aimed at healing both body and mind. For people with co-occurring mental health issues, dual diagnosis treatment can be particularly beneficial. Addressing both addiction and underlying psychological conditions leads to more comprehensive recovery strategies. Medication-assisted detox helps ease withdrawal symptoms using FDA-approved drugs like buprenorphine or naltrexone. This can significantly improve comfort during the process and reduce cravings long-term. Medical supervision during alcohol detox is crucial for safety and effectiveness. The withdrawal process can be unpredictable, with symptoms varying in severity from mild discomfort to life-threatening conditions. Qualified professionals monitor vital signs and manage any complications that arise. This oversight ensures that individuals receive immediate care if needed, reducing the risk of severe health issues. Additionally, medical personnel can prescribe medications to ease withdrawal symptoms. These interventions often make the experience more manageable and less daunting for those undergoing detox. Support from experienced staff also provides emotional reassurance. Knowing skilled professionals are present helps reduce anxiety and fosters a sense of security throughout the journey. Having medical supervision creates a structured environment conducive to healing. It lays down a foundation for successful recovery while prioritizing individual well-being at every stage of the process. Coping with withdrawal symptoms during alcohol detox can be challenging. Each person’s experience is unique, but understanding what to expect can help. Common symptoms include anxiety, irritability, and insomnia. These feelings may feel overwhelming at times. It’s essential to remind yourself that these sensations are temporary. Engaging in relaxation techniques such as deep breathing or meditation can provide relief. Physical activity also plays a significant role; it releases endorphins and helps improve your mood. Staying connected with supportive friends or family members offers encouragement when the process feels tough. Additionally, consider joining support groups where others share similar experiences. Nutrition is vital too. Eating balanced meals helps stabilize mood swings and boosts energy levels during this period of change. Staying hydrated will also aid your body’s recovery efforts. Each day presents new challenges, but small steps forward contribute significantly to healing and eventual success in your journey towards sobriety. After completing alcohol detox, the journey toward recovery continues. Aftercare is a crucial component that helps individuals transition back into everyday life. Support groups play an essential role in aftercare. Connecting with others who share similar experiences fosters a sense of belonging and understanding. Having a network can make challenges feel more manageable. Counseling and therapy also provide valuable tools for coping with triggers and cravings. Professional guidance helps reinforce the lessons learned during detox, equipping individuals to navigate their new reality. Creating a structured daily routine enhances stability. Engaging in healthy activities like exercise or hobbies promotes well-being and reduces stress levels. Staying connected to supportive friends and family ensures ongoing encouragement. This connection can be vital in maintaining motivation throughout the recovery process. Each step taken post-detox strengthens resilience against potential setbacks while fostering lasting change. Understanding alcohol detox is essential for anyone considering recovery from alcohol addiction. This process serves as the critical first step on the journey towards a healthier life. Recognizing its importance can empower individuals and their loved ones to seek help. The necessity of alcohol detox cannot be overstated; it helps eliminate harmful substances from the body, paving the way for clearer thinking and improved physical health. The effects of withdrawal can be daunting, both physically and mentally, but knowing what to expect prepares individuals better for this challenging phase. The alcohol detoxification process varies in duration and intensity depending on individual circumstances. Different types of treatment cater to these needs, ensuring that everyone has access to suitable care options tailored specifically for them. Medical supervision during detox plays a crucial role in managing withdrawal symptoms safely. Trained professionals monitor progress and administer necessary medications or interventions when needed. This support system significantly reduces risks associated with quitting drinking abruptly. Coping mechanisms are also vital during this tumultuous time. Learning effective strategies not only aids in managing symptoms but reinforces resilience against future cravings as well. Aftercare programs provide ongoing support crucial for maintaining sobriety long after detox ends, fostering lasting change through community resources or therapy sessions. With dedication, understanding, and adequate support systems in place, embarking on an alcohol-free lifestyle becomes achievable—leading many toward brighter horizons filled with hope and renewed purpose.

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Measles Is Making A Comeback: Can We Stop It?

Seven Things To Know About The Recent Measles Outbreaks.

Has The Recent News About Measles Outbreaks I

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Healthwatch 34

Seven things to know about the recent measles outbreaks.

Has the recent news about measles outbreaks in the US surprised you? Didn’t it seem like we were done with measles?

In the US, widespread vaccination halted the ongoing spread of measles more than 20 years ago, a major public health achievement. Before an effective vaccine was developed in the 1960s, nearly every child in the US got measles. Complications like measles-related pneumonia or hearing loss were common, and 400 to 500 people died each year.

As I write this, there have been 1,227 confirmed cases in 36 states, mostly among children. The biggest outbreak is in west Texas, where 97 people have been hospitalized and two unvaccinated school-age children recently died, the first measles deaths in the US since 2015. Officials in New Mexico have also reported a measles-related death.

Can we prevent these tragedies?

Measles outbreaks are highly preventable. It’s estimated that when 95% of people in a community are vaccinated, both those individuals and others in their community are protected against measles.

But nationally, measles vaccination rates among school-age kids fell from 95% in 2019 to 92% in 2023. Within Texas, the kindergarten vaccination rates have dipped below 95% in about half of all state counties. In the community at the center of the west Texas outbreak, the reported rate is 82%. Declining vaccination rates are common in other parts of the US, too, and that leaves many people vulnerable to measles infections.

Only 3% of the recent cases in the US involved people known to be fully vaccinated. The rest were either unvaccinated or had unknown vaccine status (95%), or they had received only one of the two vaccine doses (2%).

What to know about measles

As measles outbreaks occur within more communities, it’s important to understand why this happens — and how to stop it. Here are seven things to know about measles.

The measles virus is highly contagious

Several communities have suffered outbreaks in recent years. The measles virus readily spreads from person to person through the air we breathe. It can linger in the air for hours after a sneeze or cough. Estimates suggest nine out of 10 nonimmune people exposed to measles will become infected. Measles is far more contagious than the flu, COVID-19, or even Ebola.

Early diagnosis is challenging

It usually takes seven to 14 days for symptoms to show up once a person gets infected. Common early symptoms — fever, cough, runny nose — are similar to other viral infections such as colds or flu. A few days into the illness, painless, tiny white spots in the mouth (called Koplik spots) appear. But they’re easy to miss, and are absent in many cases. A day or two later, a distinctive skin rash develops.

Unfortunately, a person with measles is highly contagious for days before the Koplik spots or skin rash appear. Very often, others have been exposed by the time measles is diagnosed and precautions are taken.

Measles can be serious and even fatal

Measles is not just another cold. A host of complications can develop, including

brain inflammation (encephalitis), which can lead to seizures, hearing loss, or intellectual disability

pneumonia

eye inflammation (and occasionally, vision loss)

poor pregnancy outcomes, such as miscarriage

subacute sclerosing panencephalitis (SSPE), a rare and lethal disease of the brain that can develop years after the initial measles infection.

Complications are most common among children under age 5, adults over age 20, pregnant women, and people with an impaired immune system. Measles is fatal in up to three of every 1,000 cases.

During the latest outbreaks, 148 cases — about one in eight — have required hospitalization.

Getting measles may suppress your immune system

When you get sick from a viral or bacterial infection, antibodies created by your immune system will later recognize and help mount a defense against these intruders. In 2019, a study at Harvard Medical School (HMS) found that the measles virus may wipe out up to three-quarters of antibodies protecting against viruses or bacteria that a child was previously immune to — anything from strains of the flu to herpesvirus to bacteria that cause pneumonia and skin infections.

“If your child gets the measles and then gets pneumonia two years later, you wouldn’t necessarily tie the two together. The symptoms of measles itself may be only the tip of the iceberg,” said the study’s first author, Dr. Michael Mina, who was a postdoctoral researcher in the laboratory of geneticist Stephen Elledge at HMS and Brigham and Women’s Hospital at the time of the study.

In this video, Mina and Elledge discuss their findings.

Vaccination is highly effective

Two doses of the current vaccine provide 97% protection — much higher than most other vaccines. Rarely, a person gets measles despite being fully vaccinated. When that happens, the disease tends to be milder and less likely to spread to others.

The measles vaccine is safe

The safety profile of the measles vaccine is excellent. Common side effects include temporary soreness in the arm, low-grade fever, and muscle pain, as is true for most vaccinations. A suggestion that measles or other vaccines cause autism has been convincingly discredited. However, this often-repeated misinformation has contributed to significant vaccine hesitancy and falling rates of vaccination.

Ways to protect yourself from measles infection

Vaccination. Usually, children are given the first dose around age 1 and the second between ages 4 and 6 as part of the Measles-Mumps-Rubella (MMR) vaccine. If a child — or adult — hasn’t been vaccinated, they can have these doses later.

If you were born after 1957 and received a measles vaccination before 1968, consider getting revaccinated or tested for measles antibodies (see below). The vaccine given before 1968 was less effective than later versions. And before 1957, most people became immune after having measles, although this immunity can wane.

Isolation. To limit spread, everyone diagnosed with measles and anyone who might be infected should avoid close contact with others until four days after the rash resolves.

Mask-wearing by people with measles can help prevent spread to others. Household members or other close contacts should also wear a mask to avoid getting it.

Frequent handwashing helps keep the virus from spreading.

Testing. If you aren’t sure about your measles vaccination history or whether you may be vulnerable to infection, consider having a blood test to find out if you’re immune to measles. Memories about past vaccinations can be unreliable, especially if decades have gone by, and immunity can wane.

Pre-travel planning. If you are headed to a place where measles is common, make sure you are up to date with vaccinations.

The bottom line

While news about measles in recent months may have been a surprise, it’s also alarming. Experts warn that the number of cases (and possibly deaths) are likely to increase. And due to falling vaccination rates, outbreaks are bound to keep occurring. One study estimates that between nine and 15 million children in the US could be susceptible to measles.

But there’s also good news: we know that measles outbreaks can be contained and the disease itself can be eliminated. Learn how to protect yourself and your family. Engage respectfully with people who are vaccine hesitant: share what you’ve learned from reliable sources about the disease, especially about the well-established safety of vaccination.