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Category: nutrition

Published on Leave a comment on The Foods You Eat and Their Link to Constipation

For years it has been known that increasing the amount of fiber (and drinking enough fluids) in a person's  diet helps to prevent constipation. A recent large multi-year study of 96,000 adults confirmed this: Mediterranean and plant-based diets prevented constipation, and Western and inflammatory diets (low fiber, high ultra-processed foods) raised constipation risk.

Vegetables, cruciferous vegetables (e.g., broccoli), legumes (beans, lentils, chickpeas), and fruits were all associated with reduced risks for constipation. High vegetable and nut consumption was especially good for preventing constipation. Additionally, a low carbohydrate diet showed a slight increased risk for constipation. Eating a diet rich in cereal fibers (e.g., white bread, low fiber breakfast cereals) and ultra-processed foods was linked to constipation.

Besides reducing constipation, many studies show that eating a diet rich in fruits, vegetables, whole grains, seeds, nuts, legumes, such as the Mediterranean diet, is protective for cardiometabolic diseases (e.g., heart disease, heart attack, strokes, kidney disease, and type 2 diabetes), cancer, and even early death. This type of diet is high in fiber, has positive effects on the gut microbiome, and reduces chronic inflammation.

From Science Daily: What 96,000 adults taught scientists about preventing constipation

Chronic constipation becomes more common with age. Researchers from Mass General Brigham conducted a new study examining whether five widely followed diets could help prevent chronic constipation in middle- and older-age adults. The team monitored more than 96,000 participants for several years to see how long-term eating habits influenced the likelihood of developing this persistent gastrointestinal issue. Their analysis showed that people who routinely ate a Mediterranean or plant-based diet experienced a lower incidence of constipation. The findings appear in Gastroenterology. ...continue reading "The Foods You Eat and Their Link to Constipation"

Published on Leave a comment on Ultra-Processed Foods and Colon Polyps

Ultra-processed foods are linked to many health harms, including heart disease and type 2 diabetes. A recent large study of women found that they are also linked to colon adenomas (polyps) - which are precursors to colorectal cancer. The more ultra-processed foods in the diet, the higher the risk of polyps (adenomas).

There was a 45% greater risk of polyps in the group eating the most ultra-processed foods (about 10 servings per day), when compared to those eating the fewest ultra-processed foods (about 3 servings per day).

The researchers point out that the rise in the rates of colorectal cancer has occurred with the rise of ultra-processed food consumption. Currently, more than 50% of the diet of Americans consists of ultra-processed foods.

Other researchers suggest that there may be other contributing factors to the rise in colorectal cancer, such as low fiber in the diet (typical Western diet), and microplastics in the environment, which are found in our food, water, and beverages.

Bottom line: Eat a diet rich in whole grains, fruits, vegetables, nuts, seeds, and legumes. This will increase the amount of fiber in your diet, and lower your intake of ultra-processed foods. Read ingredient labels and if there is something that normally is not found in a person's kitchen, then it is ultra-processed.

Examples of ingredients found in ultra-processed foods: emulsifiers, carrageenan, mono- and diglycerides, soy lecithin, polysorbate, cellulose, colors, titanium dioxide, high fructose corn syrup, hydrogenated oils, dextrose, whey protein, nitrates, artificial flavors, natural flavors, colors, etc.

From Medical Xpress: Ultra-processed foods tied to higher rates of early-onset colorectal cancer precursors in adults

Colorectal cancer used to be associated with old age, but diagnoses have become increasingly common in adults aged 50 or younger particularly in high-income countries like the United States. The reason for this trend is unclear, but a new study led by Mass General Brigham researchers, as part of the Cancer Grand Challenges PROSPECT team, suggests an important link to ultra-processed foods that merits closer investigation. ...continue reading "Ultra-Processed Foods and Colon Polyps"

Published on Leave a comment on Ultra-Processed Foods Harm Human Health All Sorts Of Ways
Credit: Wikipedia

The list of health harms from ultra-processed foods just keep growing. Unfortunately, most Americans get the majority of their calories from ultra-processed foods. A recent series of studies found that ultra-processed foods harm every one of our major organs. They increase the risk of many chronic diseases (e.g., heart disease, type 2 diabetes, obesity ) and early death.

How do you know a food is ultra-processed? Look at the ingredient list and if there is something that normally is not found in a person's kitchen, then it is ultra-processed. Examples of such ingredients are: emulsifiers, carrageenan, mono- and diglycerides, soy lecithin, polysorbate, cellulose, colors, titanium dioxide, high fructose corn syrup, hydrogenated oils, dextrose, whey protein, nitrates, flavors (artificial and natural), colors, etc. (Yes, natural flavors are laboratory concoctions.)

Ultra-processed foods are food products manufactured with all sorts of ingredients (additives) that have been added to extend shelf-life or manipulate the taste, flavor, or appearance. Ultra-processed foods are "formulations of ingredients" that result from a series of industrial processes (thus "ultra-processed").

Bottom line: Read labels! Try to avoid foods with ingredients not normally found in your kitchen. Try to eat as many whole foods and minimally processed foods as possible.

Excerpts from The Guardian: Ultra-processed food linked to harm in every major human organ, study finds

Ultra-processed food (UPF) is linked to harm in every major organ system of the human body and poses a seismic threat to global health, according to the world’s largest review.UPF is also rapidly displacing fresh food in the diets of children and adults on every continent, and is associated with an increased risk of a dozen health conditions, including obesity, type 2 diabetes, heart disease and depression.

...continue reading "Ultra-Processed Foods Harm Human Health All Sorts Of Ways"

Published on Leave a comment on Lone Star Tick Bites and Red Meat Allergies
Lone Star Tick Credit: Wikimedia Commons

For years scientists have been watching the spread of the Lone Star Tick moving progressively northward from southeastern states.  One health condition that can be caused by the Lone Star Tick is an allergy to red meat, called the alpha-gal allergy syndrome.

It was recently revealed that the first known death from the alpha-gal syndrome occurred in a healthy 47 year old New Jersey man who consumed a hamburger at a barbecue in 2024 - he died from a fatal anaphylactic reaction a few hours later. Earlier that summer he had been bitten by small Lone Star Tick larvae on his legs, but at the time he thought they were only chigger (small mites) bites.

The symptoms of the allergy are pretty incredible: eat some red meat (beef, pork, or venison) and a few hours later have severe allergy symptoms such as severe abdominal pain, itching, hives, swelling, shortness of breath, vomiting, and diarrhea. The allergy is to the sugar molecule commonly called alpha-gal which is found in red meat, dairy, and some medications (such as the cancer drug cetuximab).

Once a person has this allergy there is no cure, vaccine, or treatment other than avoiding red meat (and in more severe cases dairy foods), treating the allergy symptoms, and carrying an EpiPen (just in case). Many cases start to improve within six months to a few years.

Martha's Vineyard has been exploding with cases of alpha-gal syndrome (lots of lone star ticks on the island) to the point that restaurants are offering alpha-gal safe foods (vegetarian and vegan food) on their menus.

From Medical Xpress: First death linked to 'meat allergy' spread by ticks

A healthy 47-year-old man from New Jersey died abruptly four hours after consuming beef. The cause of his death had been a mystery until UVA Health's Thomas Platts-Mills, MD, Ph.D., investigated. A world-renowned allergist, Platts-Mills discovered the allergy and remains the foremost expert on it. ...continue reading "Lone Star Tick Bites and Red Meat Allergies"

Published on Leave a comment on Daily Coffee May Reduce Atrial Fibrillation and Atrial Flutter Risk

Good news for coffee drinkers. A recent study found that drinking coffee daily significantly lowers the risk of atrial fibrillation. By up to 39% in those who already have atrial fibrillation or atrial flutter! In other words, coffee consumption is protective.

In the well done study, participants (who already had atrial fibrillation or atrial flutter) assigned to the coffee group drank at least 1 cup of caffeinated coffee or an espresso shot daily for 6 months. And the other study group avoided all coffee and caffeinated drinks for 6 months. The results surprised the researchers because it went against medical knowledge, which said to avoid coffee in those with atrial fibrillation or atrial flutter.

That's right - go ahead and enjoy your coffee! It's beneficial!

From Science Daily: Surprising heart study finds daily coffee may cut AFib risk by 39%

New research suggests that drinking coffee may actually help protect against atrial fibrillation (AFib), a common heart rhythm disorder that causes the heart to beat too quickly and irregularly, sometimes leading to stroke or heart failure. ...continue reading "Daily Coffee May Reduce Atrial Fibrillation and Atrial Flutter Risk"

Published on Leave a comment on Certain Types Of Fiber May Lower the Risk of Developing Crohn’s Disease

A problem with the Western diet that most of us eat is that it is low in fiber. A diet low in fiber and large amounts of ultraprocessed foods is suspected to play a role in the increasing incidence of intestinal bowel diseases (IBD) in the US and Canada.

A recent study, which was presented at the United European Gastroenterology Week 2025 found that a diet rich in fermentable fiber (specifically inulin and beta-glucan) may lower the risk of developing Crohn's disease. Each fiber type was associated with a 30% lower risk of developing Crohn's disease.

On the other hand, a lower intake of these fibers was linked to impaired intestinal permeability and inflammation.

Beta-glucan is a fiber found in cereal grains such as oats, barley, rye, sorghum, wheat, and mushrooms, seaweed, and yeast. It is a soluble fiber associated with a number of additional health benefits, such as decreasing inflammation, improve blood sugar management, and lowers cholesterol levels.

Inulin is a prebiotic fiber found in some plant foods, such as garlic, leeks, onions, asparagus, chicory root, Jerusalem artichokes, dandelion greens, apples, and bananas.

There are different fibers in different foods - so a variety of fiber foods is optimal for our health. Fiber is found in whole grains, seeds, nuts, legumes, fruits, and vegetables.

From Medscape: Fermentable Fiber May Lower Crohn’s Disease Risk

Increased intake of two fermentable fibers, inulin and beta-glucan, was associated with a significantly reduced risk of developing Crohn’s disease (CD) among first-degree relatives of patients with the condition. ...continue reading "Certain Types Of Fiber May Lower the Risk of Developing Crohn’s Disease"

Published on Leave a comment on Eating Peanut Products In Infancy Reduces the Rate of Peanut Allergies

Some more good news on the peanut allergy and other food allergy front. In 2015, medical advice changed to : Yes, please introduce tiny amounts of foods such as peanuts and eggs in the first year of life to prevent food allergies. And...since then, the incidence of food allergies, including peanut allergies, in children has dramatically gone down when that advice is followed.

A recent study found that the incidence of peanut allergies in children has really dropped since parents started introducing peanut products in infancy. Introducing tiny amounts frequently of the food of concern (nuts, eggs, etc.) in the first year of life (by 4 to 6 months of age) challenges and trains the immune system. [Official instructions on how to feed peanut products to infants]

Unfortunately, many doctors and parents are still not following the advice because it is so opposite from earlier medical advice, which for decades said to avoid, avoid, avoid the food (e.g., nuts, eggs) in early childhood. It is thought that if more doctors and parents followed the new advice for infants, then food allergy rates would drop even more.

By the way, the rate of dog and cat allergies also drops when there is more furry animal exposure in the first year of life. Same reason.

From Medscape: Food Allergy Rates Fall After 2015 Peanut Feeding Advice

Peanut allergies in babies and children up to age 3 dropped by more than one-quarter since the first consensus statement recommending the introduction of peanut products in infancy was issued in 2015, according to a new study published in Pediatrics. ...continue reading "Eating Peanut Products In Infancy Reduces the Rate of Peanut Allergies"

Published on Leave a comment on Weed-Killer Glyphosate and Cancer

Remember when back in 2015 the IARC (International Agency for Research on Cancer) said that the pesticide glyphosate (the active ingredient in Roundup) is a probable human carcinogen (cancer causing)? And the American chemical industry and FDA pooh-poohed that? Well, there have been a number of studies since then finding that yes, glyphosate results in tumors and other health harms, and is cancer causing (carcinogenic).

Glyphosate is a commonly used herbicide (weed killer), the most used herbicide in the world. Its use has been increasing annually, especially due to the increase in genetically modified crops being grown.

In the latest study, an international team of researchers found that long-term daily exposure (starting prenatally and continuing after birth) to low glyphosate levels considered "safe" by government agencies resulted in multiple benign and malignant tumors, and increased rates of early death in the rats after birth. Yes, the study was done with rats, but... they are mammals, just like us humans. Rats are frequently used in studies to assess chemical safety.

The doses used in the study are currently considered safe by regulatory agencies and correspond to the EU Acceptable Daily Intake (ADI) and the EU’s No Observed Adverse Effect Level (NOAEL) for glyphosate. By the way, European standards are STRICTER than USA standards. A person eating a typical diet with non-organic foods easily ingests the levels considered acceptable by European governing bodies, and in the US ingests even more. [NOTE: Eat organic foods to avoid glyphosate.]

From Environmental Health News: Common pesticide causes multiple malignant tumors in rats

In short: Exposure to glyphosate herbicides caused multiple benign and malignant tumors in rats, including leukemia and cancers of the skin, liver, thyroid, nervous system, ovary, uterus, and kidneys, among others. ...continue reading "Weed-Killer Glyphosate and Cancer"

Published on Leave a comment on Preventing Diabetes With A Mediterranean Diet and Increased Physical Activity

There has been lots of research in the past decade over the benefits of eating a diet rich in fruits, vegetables, whole grains, nuts, and legumes, especially a Mediterranean style diet. Health benefits include lowering chronic inflammation and a lower incidence of a number of chronic diseases, including type 2 diabetes.

A recent study conducted in Spain added a twist to this. The researchers found that eating a lower calorie Mediterranean diet and increased levels of physical activity, resulted in a 31% reduction in the development of type 2 diabetes, as well as a greater weight loss and reduction of their waist size. The comparison group were persons who ate a Mediterranean diet, but without lowering their calorie intake or increasing physical activity over the 6 years of the study.

The subjects in this study were 4756 overweight or obese adults with metabolic syndrome, but without prior cardiovascular disease or diabetes - thus a group that was at high risk for developing type 2 diabetes. The calorie reduction goal was to eat about 600 fewer calories per day.

Excerpts from Science Daily: Scientists found a smarter Mediterranean diet that cuts diabetes risk by 31%

Eating a Mediterranean-style diet with fewer calories, adding moderate physical activity, and receiving professional guidance for weight management can lower the risk of developing type 2 diabetes by 31%. That is the key finding of PREDIMED-Plus, a large clinical trial led in Spain by the University of Navarra together with more than 200 researchers from 22 universities, hospitals, and research institutes. The project was carried out in over 100 primary care centers within Spain's National Health System. ...continue reading "Preventing Diabetes With A Mediterranean Diet and Increased Physical Activity"

Published on Leave a comment on Bottled Water A Major Source of Microplastics and Nanoparticles
Credit: Wikipedia

Many studies are finding the existence of microplastics everywhere in the environment and in our bodies. Microplastics occur when plastic items degrade over time. A recent study confirmed that drinking from plastic water bottles is a major source of the microplastics and nanoparticles that we ingest.

Microplastics are 1 µm to 5 mm in size and nanoplastics are even smaller (less than 1 µm).  They are usually invisible to the naked eye.

Study researchers did a review of over 141 studies and concluded that the average person ingests 39,000 to 52,000 microplastics each year, and those who drink bottled water ingest about 90,000 more particles than persons only drinking tap water.

Research on long-term health impacts (if any) of ingesting and breathing in microplastics and nanoparticles is just starting, but what has been done is concerning - at a minimum they are causing inflammation in our bodies. Other research suggests numerous health effects (e.g., respiratory issues, reproductive problems, disruption of the immune system).

Bottom line: buy, drink, and store as beverages in glass bottles, and drink tap water. Avoid single-use plastic water bottles.

From Phy.org: Chronic risks from single-use plastic water bottles are dangerously understudied, says study

The sun-drenched paradise of Thailand's Phi Phi islands isn't the usual starting point for a Ph.D. But for Sarah Sajedi, those soft, sandy beaches—or rather, what she found under them—inspired her pivot from a business career to an academic one. ...continue reading "Bottled Water A Major Source of Microplastics and Nanoparticles"