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Feed Your Gut with Fiber 2015 Dietary Guidelines Released Volume 39, Issue 4 • April 2016 Inside Feed Your Gut With Fiber 2015 Dietary Guidelines Released. A healthy gut microbiome is essential to good health. EN updates you on the latest diet Support yours with the high-fiber foods it needs to thrive. recommendations for optimal health. 2 ietary fiber is added to processed foods to increase Nitrate Science Update. We navigate Dgood for us, fiber content. Although fructans have the confusing science on nitrates but prebiotic fiber health benefits, eating them in large used in processing meats. 3 has extra benefits. amounts may cause unpleasant intes- Prebiotic fiber is tinal side effects. Eating for GERD. Dietary triggers dietary fiber that ► Galacto-oligosaccharides (GOS) are can aggravate esophageal reflux. 4 escapes digestion in our small intestine chains of the sugar galactose. They but is fermented by “good” bacteria in our are found in human milk, which Cheese Bites. Our nutritional large intestine. By nourishing beneficial is one reason that a healthy infant comparison highlights the best bacteria, prebiotics can shift the balance microbiome has large numbers of cheese picks in the market. 5 of your gut’s community of bacteria and Bifidobacteria. Past infancy the main other microbes to a healthier environment. dietary sources are certain legumes, Cut Your Food Waste, with our That’s great news, because a healthy gut such as lentils, lima beans, chickpeas, helpful expert guide. 6 microbiome promotes a strong immune red beans, and soy products. Thinkstock Photo: system and lowers levels of chronic ► Resistant starch also resists digestion. PCOS Nutrition. Manage polycystic inflammation linked to many serious It’s found in whole grains, and cooked ovary syndrome with your diet. 7 health conditions. and cooled pasta, rice, and potatoes. The Fabulous Onion. This humble Push prebiotic fiber.The main types of Increase total fiber.Eating fiber-rich foods plant food is rich with health beneficial bacteria (probiotics) encour- in general promotes the growth of bacteria and flavor rewards. 8 aged by prebiotics are Bifidobacteria and that break down plant starches and fibers Lactobacilli, also the most commonly into short-chain fatty acids (SCFAs). Some used probiotics in foods, such as yogurt SCFAs may protect against inflammation Just In and supplements. All types of ferment- and cancer, while others help us absorb able dietary fiber, such as fiber found in essential minerals from our food, includ- Mediterranean Diet many fruits, vegetables, and whole grains, ing calcium, magnesium, and iron. are potential prebiotics, but there is evi- People who consistently eat plenty of Protects Aging Brain dence that the following can improve the fiber, such as in a vegan, vegetarian, or ccording to a new study from good gut bacteria population in humans: Mediterranean diet, tend to have higher lev- ANeurology, close adherence to a ► Fructans are chains of fructose mole- els of SCFAs, suggesting that the amount Mediterranean-style diet was associated cules. Fructo-oligosaccharides (FOS) of fermentable fiber from fruit, vegetables, with less brain atrophy, with an effect are short-chain fructans, while inulins and legumes matters more than the type similar to five less years of aging. (a type of carbohydrate) are longer of diet. Aim for eating a variety of whole Researchers evaluated the eating habit chain fructans. Chicory and Jerusalem plant foods to nourish a greater diversity of surveys and MRI (magnetic resonance artichoke are the biggest sources microbes in your gut ecosystem. imaging) brain scans of 674 elderly of fructans, and fructans are often —Carrie Dennett, MPH, RDN individuals with an average age of 80 years. Those who reported eating Pairing Prebiotics with Probiotics habits that resembled a Mediterranean- FIBER FOOD SOURCES PROBIOTICS SUPPORTED Fructooligo- Agave plant, globe artichoke, asparagus, bananas, style diet, with a focus on fish, fruits, Bifidobacteria, Lactobaccili vegetables, whole grains, legumes, saccharides (FOS) barley, garlic, jicama, onion, and wheat nuts, seeds and olive oil, had a larger Inulin Same as above Bifidobacteria, Lactobaccili, Pediococcus Galactooligo- Lentils, beans, chickpeas, soy, cabbage, and Bifidobacteria, Lactobaccilli total brain volume and more grey and saccharides (GOS) green beans white matter than people who didn’t Cooked and cooled pasta, grains, beans, and potatoes; Resistant Starch Bifidobacteria, Ruminococcus bromii, Eubacterium rectale regularly follow many aspects of green bananas and plantains; potato starch the Mediterranean diet. Higher fish Beta-glucans Oats and barley Bifidobacteria, Lactobaccilli, Pediococcus intake and eating less meat also Lactulose Synthetic ingredient in laxative products Bifidobacteria, Lactobaccilli, Faecalibacterium prausnitzii were associated with larger total Guar Gum Derived from the guar bean; used as a food ingredient Bifidobacteria brain volume. Pectins Fruits, especially apples, grapefruit, peaches, apricots Lachnospira, Bacteroides thetaiotaomicron, Lactobaccilli Neurology, November 2015 Wheat dextrin Ingredient in many fiber supplements Bifidobacteria, Lactobaccilli www.environmentalnutrition.com Printed on recycled paper with soy ink. Ask the EN Experts EDITOR New Dietary Guidelines Released Sharon Palmer, RDN hat’s the best diet for optimal health? The U.S. Department of Health and Human Services just CONTRIBUTING EDITORS answered that question with the release of the 2015-2020 Dietary Guidelines for Americans, the Carrie Dennett, MPH, RDN W McKenzie Hall, RDN result of top recommendations from a panel of our nation’s best and brightest nutrition experts, who Matthew Kadey, MS, RD pored over the scientific evidence. Here’s what they came up with to keep our population healthy. Marsha McCulloch, MS, RD Christine McCullum-Gomez, PhD, RD A healthy eating pattern includes: A healthy eating pattern limits: Heidi McIndoo, MS, RD ● A variety of vegetables ● Saturated fats (consume less than 10% of calories) Sharon Salomon, MA, RD from all the subgroups— ● Trans fats (avoid them) Judy Thalheimer, RD, LDN dark green, red and orange, ● Added sugars (consume less than 10% of calories) Kaley Todd, MS, RDN legumes, starchy, and other ● Sodium (consume less than 2,300 mg per day) Densie Webb, PhD, RD ● Lori Zanteson Fruits, especially whole ● Healthy eating pattern samples. In addition, the guidelines GROUP DIRECTOR Grains, at least half of which Diane Muhlfeld are whole grains recommended three examples for healthy eating patterns: ● EDITORIAL ADVISORY BOARD ● Fat-free or low-fat dairy The Healthy U.S.-Style Eating Pattern, based on lean pro- Nancy Clark, MS, RD, CSSD, ● A variety of proteins, includ- teins, whole grains, fruits, and vegetables Sports Nutrition Services LLC, ing seafood, lean meats and ● The Healthy Mediterranean-Style Eating Pattern, focused Newton, MA poultry, eggs, low-fat dairy on seafood, legumes, whole grains, fruits and vegetables Isobel Contento, PhD, products, legumes, nuts, ● The Healthy Vegetarian-Style Eating Pattern, which Coordinator, Program in Nutrition, Teachers College, Columbia University, seeds, and soy products highlights low-fat dairy products, eggs, legumes, whole New York City ● Oils grains, fruits, and vegetables Thinkstock Photo: Jo-Ann Heslin, MA, RD, Nutrition Consultant, NRH Nutrition For more info visit http://health.gov/dietaryguidelines/. —Sharon Palmer, RDN, EN Editor Consultants, Inc., New York City Bonnie Taub-Dix, MA, RD, Nutrition Consultant, Exploring GE Salmon and Birch Sap New York City and Long Island Will I see genetically engingeered salmon in Is birch sap Environmental Nutrition Qmy supermarket soon? Q a beneficial (ISSN: 0893-4452) is On November 19, 2015, the Food and supplement? published monthly by Belvoir Media Group, LLC, A Drug Administration (FDA) approved Birch sap, sometimes called birch water or 535 Connecticut Avenue, for the first time a genetically engineered (GE) A birch juice, is collected during winter and Norwalk, CT 06854-1713; Robert animal intended for food, the AquAdvantage® spring from birch trees. It has been a traditional Englander, Chairman and CEO; Timothy H. Cole, Executive Vice President, salmon (see Environmental Nutrition, July beverage in many European countries for centu- Editorial Director; Philip L. Penny, Chief 2014). In January 2016, a federal spending ries, supplying important nutrients during winter Operating Officer; Greg King, Executive Vice President, Marketing Director; Ron bill, which will require the labeling of the GE when food may be scarce. The sap contains Goldberg, Chief Financial Officer; Tom salmon, cleared Congress. In the bill, lawmak- some amino acids, minerals, enzymes, antioxi- Canfield, Vice President, Circulation. ers instructed the FDA to forbid the sale of the dants, sugar, and vitamins. Birch sap is believed www.environmentalnutrition.com. ©2016 Belvoir Media Group, LLC. GE salmon until the agency issues labeling and to have medicinal benefits including detoxifica- Postmaster: Send address corrections to disclosure guidelines. tion and maintaining fluid balance, as well as Environmental Nutrition, PO Box 8535, Regarding the original FDA GE salmon anti-inflammatory properties. Users believe Big Sandy, TX 75755-8535. approval, commercial fishermen raised con- that it helps with joint and bone health, arthritis, Regular Subscription Rates: cerns about whether the fish was safe to eat weight loss, anemia, cancer, tuberculosis, kid- $39 in U.S., $49 in Canada (U.S. $ only). Single copy,
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