Dirty Dozen :Blueberries joined this year’s Dirty Dozen list

Nutrition Corner with Dr D 

Dirty Dozen: Blueberries joined this year’s Dirty Dozen list

The Environmental Working Group (EWG), a nonprofit environmental health organization, has released its annual 2023 Shopper’s Guide to Pesticides in Produce. The list, commonly known as the Dirty Dozen, features 12 non-organic crops that have the most pesticides, with blueberries and green beans joining the list.

The report analyzed testing data on 46,569 samples of 46 fruits and vegetables conducted by the US Department of Agriculture. The produce is tested each year by USDA staff to examine up to 251 different pesticides. The Dirty Dozen 2023 consists of strawberries, spinach, kale, collard and mustard greens, peaches, pears, nectarines, apples, grapes, bell and hot peppers, cherries, blueberries, and green beans. The list is based on the levels of pesticide residues found on them. A total of 210 pesticides were found on these crops. Kale, collard, and mustard greens contained the largest number of different pesticides, followed by hot and bell peppers.

 

The impact of pesticides

Pesticides are toxic by design and are intended to harm living organisms. They have implications for children’s health, including potential risks for hormone dysfunction, cancer, and harm to the developing brain and nervous system. The American Academy of Pediatrics notes that pesticide exposure during pregnancy may lead to an increased risk of birth defects, low birth weight, and fetal death. Exposure during childhood has been linked to attention and learning problems, as well as cancer.

15 cleaner options

The EWG’s Clean 15, a list of crops that tested lowest in pesticides, is a better option for consumers who want to avoid consuming high levels of pesticides. The 2023 Clean 15, consisting of avocados, sweet corn, pineapple, onions, papaya, frozen sweet peas, asparagus, honeydew melon, kiwi, cabbage, mushrooms, mangoes, sweet potatoes, watermelon, and carrots, are said to contain little to no pesticide residues. Nearly 65% of the foods on the list had no detectable levels of pesticides. Avocados topped the list for the least contaminated produce again this year, followed by sweet corn.

 

Developing children need the combined nutrients, but are also harder hit by contaminants such as pesticides. Being exposed to a variety of foods without pesticides is especially important during pregnancy and throughout childhood. The AAP suggests parents and caregivers consult the Shopper’s Guide if they are concerned about their child’s exposure to pesticides.

Blueberries and Green beans

The report said that nearly 90% of blueberry and green bean samples had concerning findings. In 2016, samples of green beans contained 51 different pesticides. The latest round of testing found 84 different pest killers, and 6% of samples tested positive for acephate, an insecticide banned from use in vegetables in 2011 by the EPA. “One sample of non-organic green beans had acephate at a level 500 times greater than the limit set by the EPA,” said Alexis Temkin, a toxicologist at the EWG.

 

In 2014, blueberries contained over 50 different pesticides. Testing in 2020 and 2021 found 54 different pesticides, about the same amount. Two insecticides, phosmet, and malathion, were found on nearly 10% of blueberry samples. The EWG report shows that these two chemicals have been associated with cancer in animal studies, though the evidence is inconclusive for humans.

 

Consumers should also note that the USDA's tests show traces of pesticides that were long since banned by the Environmental Protection Agency. Stricter federal regulation and oversight of these chemicals is needed. Every choice to reduce pesticides in the diet is a good choice for a child.

Is organic better?

It's important to note that while the Shopper's Guide to Pesticides in Produce focuses on the presence of pesticides on non-organic produce, that doesn't mean that organic produce is entirely pesticide-free. Organic farmers also use pesticides, but they are limited to those that are derived from natural sources and are considered less harmful to human health and the environment.

 

However, buying organic produce is not always possible or feasible for everyone due to higher prices or lack of availability in certain areas. Therefore, the EWG recommends that consumers prioritize buying organic versions of the Dirty Dozen fruits and vegetables to reduce their exposure to harmful pesticides. For those who can't buy organic, washing produce thoroughly and peeling fruits and vegetables where possible can also help reduce pesticide residue.

Additional tips on washing produce, provided by the US Food and Drug Administration, include:

Handwashing with warm water and soap for 20 seconds before and after preparing fresh produce.

Rinsing produce before peeling, so dirt and bacteria aren’t transferred from the knife onto the fruit or vegetable.

Using a clean vegetable brush to scrub firm produce like apples and melons.

Drying the produce with a clean cloth or paper towel to further reduce bacteria that may be present.

 

The EWG's annual report serves as a reminder that we should pay attention to what we eat and where it comes from. By choosing fruits and vegetables that are lower in pesticides and reducing our exposure to harmful chemicals, we can help protect our health and the environment.

 

Source

https://edition.cnn.com/2023/03/15/health/dirty-dozen-produce-pesticides-2023-wellness/index.html

by Dr. Michal Domeny DNP, L.Ac, CD/N

BRAT Diet for Gastroenteritis : What You Need to Know

Nutrition Corner with Dr D 

BRAT Diet for Gastroenteritis : What You Need to Know

Did you know that one of the most effective ways to combat gastroenteritis is by following a specific diet called the BRAT diet?  BRAT diet for gastroenteritis is an acronym which stands for bananas, rice, applesauce, and toast, and it has been recommended by healthcare providers for decades as a go-to treatment for gastrointestinal distress. However, there are many misconceptions about the BRAT diet and how it works. In this article, we will discuss all the major topics related to the BRAT diet for gastroenteritis, including who it is for, how it works, what conditions it works for, how long to follow it, and what foods to avoid. By the end of this article, you will have a better understanding of this diet and how it can help you or someone you know recover from gastroenteritis faster.

What is the BRAT diet?

The BRAT diet stands for bananas, rice, applesauce, and toast. It is a bland diet that is low in fiber and fat, making it easy to digest. The foods included in the diet are chosen for their ability to help ease symptoms of gastroenteritis, such as diarrhea and nausea.

 

Let's take a closer look at the individual foods in the BRAT diet and why they are included:

 

Bananas: Bananas are a great source of potassium, which is an important electrolyte that can be lost during bouts of diarrhea and vomiting. They also contain pectin, a soluble fiber that can help bulk up the stool and reduce diarrhea. Bananas are also easy to digest and gentle on the stomach.

 

Rice: Rice is a bland, easily digestible source of carbohydrates that can help provide energy when the body is feeling weak or depleted from illness. White rice is preferred over brown rice in the BRAT diet because it is lower in fiber, which can help reduce diarrhea.

Applesauce: Applesauce is a good source of pectin, like bananas, and is also high in carbohydrates. It can help reduce diarrhea and provide energy without putting a strain on the digestive system. However, it is important to choose unsweetened applesauce to avoid added sugars, which can worsen diarrhea.

 

Toast: Toasted white bread is another easy-to-digest source of carbohydrates that can help provide energy. It is low in fiber and fat, making it gentle on the stomach. Toast can also help absorb excess stomach acid and reduce nausea.

 

Who is it for?

The BRAT diet is a well-known and often recommended treatment for those experiencing symptoms of gastroenteritis, commonly referred to as the stomach flu. This condition can cause a variety of unpleasant symptoms, including nausea, vomiting, diarrhea, and stomach cramps. The diet is generally recommended for those who are experiencing these symptoms because the foods included in the diet are low in fiber and fat, making them easy to digest and less likely to aggravate the digestive system.

 

The diet is also commonly recommended for children who are experiencing similar symptoms. Children are more susceptible to gastroenteritis due to their weaker immune systems and tendency to put objects in their mouths. Additionally, children may not be able to tolerate more complex foods while they are recovering from the illness. The simplicity of the BRAT diet can make it easier for parents to ensure their child is getting the proper nutrition while recovering from the illness.

 

It is important to note that the BRAT diet is not recommended for long-term use, as it does not provide all of the necessary nutrients for a healthy diet. It is intended to be a short-term treatment to help ease symptoms and aid in recovery. If symptoms persist or worsen, it is important to seek medical attention from a healthcare professional.

How does it work?

The BRAT diet works by providing the body with simple, easily digestible foods that give the digestive system a break from harder-to-digest foods. Bananas, rice, applesauce, and toast are all gentle on the digestive system and do not contain irritants that could cause further discomfort. Bananas contain high amounts of potassium which can help to replace electrolytes that are lost due to diarrhea and vomiting. Rice provides a bland source of carbohydrates that can help to bind stools and ease diarrhea. Applesauce is easy to digest and can provide a source of pectin, which can help to firm up stools. Toast is a good source of carbohydrates that can help to settle the stomach and provide energy.

 

When the digestive system is under stress, it can have difficulty processing complex foods, such as those that are high in fiber or fat. These foods can cause more irritation to the digestive tract and prolong symptoms such as diarrhea, cramping, and nausea. By consuming a diet that is low in fiber and fat, the BRAT diet allows the digestive system to recover and heal. As the symptoms of gastroenteritis improve, individuals can slowly reintroduce other foods back into their diet.

How long should one follow it?

Following the BRAT diet for more than 48 hours is generally not recommended as it may lead to nutrient deficiencies and potential health complications. However, it is important to note that every individual is different and may require different amounts of time to recover from gastroenteritis. It is best to consult with a healthcare professional before starting or discontinuing any diet, especially if you have pre-existing medical conditions or are taking medication. After following the BRAT diet for the recommended time period, it is recommended to start introducing other bland, easy-to-digest foods gradually. Some examples of these foods include boiled potatoes, boiled chicken or fish, low-fat yogurt, and cooked vegetables such as carrots or zucchini. It is important to continue avoiding foods that may irritate the digestive system such as high-fat, spicy, or acidic foods.

 

What is the progression from BRAT diet to normal foods?

As you start to feel better, you can gradually introduce more normal foods into your diet. It's important to continue avoiding foods that can irritate your stomach, such as spicy or fried foods, high-fiber foods, dairy products, and caffeine. It is also important to stay hydrated by drinking clear fluids, such as water or electrolyte solutions.

 

It's important to note that if your symptoms return or worsen after reintroducing normal foods, you may need to go back to the BRAT diet for a bit longer before trying again. Slowly reintroducing normal foods will help your digestive system adjust and prevent any further discomfort or irritation.

 

It's also important to listen to your body and not rush the process of returning to your regular diet. Depending on the severity of your gastroenteritis, it may take several days or even a week to fully return to your normal diet without experiencing any symptoms.

Which foods should be avoided when having gastroenteritis?

Dairy products such as milk, cheese, and yogurt contain lactose, a type of sugar that is difficult to digest for some people, especially when the digestive system is already compromised. This can cause further irritation to the digestive tract and worsen symptoms of diarrhea, abdominal cramps, and bloating. It is best to avoid dairy products until the symptoms subside.

 

Fresh fruits and vegetables are generally high in fiber, which can be difficult to digest when the digestive system is inflamed. They can also be a source of bacteria and viruses that can further irritate the digestive tract. However, bananas are an exception as they are low in fiber and high in potassium, which can help replenish electrolytes lost through diarrhea and vomiting.

 

Fruit juices and carbonated beverages should also be avoided as they are often high in sugar, which can worsen diarrhea, and can cause further irritation to the digestive tract.

 

Fried and greasy foods are high in fat, which can be difficult to digest and can exacerbate symptoms of diarrhea, nausea, and vomiting. Similarly, spicy foods can irritate the digestive tract and cause discomfort.

It is also important to avoid excessive hydration, as this can lead to more diarrhea. Instead, it is recommended to drink small amounts of clear fluids such as water, and broth to help prevent dehydration.

 

What is the modified BRAT diet and what does it consist of?

The modified BRAT diet is often recommended for individuals who are recovering from gastroenteritis but still need to be cautious about the types of food they consume. Boiled potatoes are a good source of carbohydrates and potassium, which can help replace lost nutrients during diarrhea. Plain pasta is also a good source of carbohydrates and is easy to digest, making it a good option for those experiencing symptoms of gastroenteritis. Steamed vegetables can provide important vitamins and minerals while being gentle on the digestive system.

 

Lean proteins such as chicken, turkey, and fish can also be added to the modified BRAT diet, as they are easy to digest and provide important nutrients such as protein and iron. Clear broths such as chicken or vegetable broth can help provide hydration and electrolytes that may have been lost during diarrhea.

 

It is important to note that the modified BRAT diet should still be followed for a short period of time, typically 24-48 hours, before gradually reintroducing other bland, easy-to-digest foods back into the diet. It is also important to continue to avoid spicy, fatty, and acidic foods until symptoms have completely resolved..

 

Other important information to consider:

 

In addition to the above information, it is also important to note that the BRAT diet should not be used as a sole treatment for gastroenteritis or other digestive issues. While it can help ease symptoms in the short-term, it is not a cure for underlying conditions and may not address the root cause of the problem.

 

Furthermore, if you are experiencing severe symptoms such as dehydration, fever, or bloody stools, it is important to seek medical attention immediately. These symptoms may indicate a more serious condition that requires prompt medical care.

 

It is also worth noting that the BRAT diet may not be appropriate for everyone, particularly those with certain dietary restrictions or medical conditions. If you have any concerns or questions about whether the BRAT diet is right for you, it is recommended to speak with a healthcare provider or registered dietitian for personalized advice.

 

Finally, once you have recovered from gastroenteritis and are ready to transition back to your regular diet, it is important to do so gradually and listen to your body. Avoid heavy, spicy, or fatty foods for a few days, and slowly reintroduce other foods back into your diet. If you experience any digestive discomfort or symptoms, it may be a sign that you are not quite ready to resume your normal diet and may need to continue with the BRAT diet or modified BRAT diet for a few more days.

 

Conclusion

The BRAT diet is a popular and effective temporary measure for managing the symptoms of gastroenteritis. It consists of easily digestible foods such as bananas, rice, applesauce, and toast. While it is important to follow the BRAT diet for a short period of time, it is also crucial to gradually reintroduce normal foods back into the diet.

 

In addition to following the BRAT diet, it is important to maintain good hygiene practices, stay hydrated, and seek medical attention if symptoms persist or worsen. By taking these steps, individuals can effectively manage and prevent gastroenteritis.

by Dr. Michal Domeny DNP, L.Ac, CD/N