Myth #1: For maximum health, obtain 30 to 40 g of fiber daily from fresh fruits and vegetables.

Reality: Here is how many fresh fruits you’ll need to eat throughout the day in order to obtain those 30 to 40 grams (1-1.4 oz) of daily fiber:

That comes to five apples, three pears, and two oranges. A small apple contains 3.6 g of fiber and 15.5 g of sugars. A small pear—4.6 g and 14.5 g; and a small orange—2.3 g and 11.3 g respectively (USDA National Nutrient Database; NDB #s: 09003; 09200; 09252).

These ten small (not medium or large) fruits will provide you with 36.4 g of indigestible fiber and a whopping 143.6 g of digestible sugars, or an equivalent of that many (ten) tablespoons of plain table sugar!

And that‘s before accounting for all the other carbs consumed throughout the day for breakfast, lunch, dinner, and from snacks and beverages.

So ask yourself this question: even if you are a 100% healthy 25-year-old muscle-bound athlete, would you ever ingest that much sugar willingly? The answer is obvious—no way!

But that’s exactly what’s being recommended for “health purposes” to American children and adults. It‘s not surprising that so many are suffering from the ravages of diabetes and obesity—the total daily carbohydrate requirement for an average adult is under 200 grams, even less for children.

The ratio of digestible carbohydrates (sugars) to fiber in vegetables, cereals, breads, beans, and legumes is, on average, similar to fruits. Thus, no matter how hard you try to mix’n’match, you’ll be getting screwed all the same. Incidentally, that’s the meaning of those brass screws in the cereal bowl on the front cover of Fiber Menace.

This myth—that fruits and vegetables are the best source of fiber—is probably the most pervasive and damaging of all. If fiber is what you‘re really after, you‘re better off getting it from fiber supplements. These, after all, have almost no digestible carbs. But, then, of course, you run into those other persistent falsehoods…

Myth #2: Fiber reduces blood sugar levels and prevents diabetes, metabolic disorders, and weight gain.

Reality: That’s a blatant deception. If you consume 100 g of plain table sugar at once, the blood absorbs all 100 g of sugar almost as soon as it reaches the small intestine, where the assimilation takes place. If you add 30 g of fiber into the mix, the fiber will first clog the stomach for a while. Second, it will partially block intestinal absorption, which, in turn, will extend the rate of sugar assimilation into the blood, from, let‘s say, one hour to three.

But at the end of those extra three hours the blood will still absorb exactly the same 100 g of sugar—not an iota more, not an iota less. If you are a diabetic, the only difference will be that you‘ll require more extended (long-acting) insulin (for type 1 diabetes) or larger doses of medicine (for type 2 diabetes) to deal with slow-digesting sugars, and your blood glucose test will not spike as high after the meal.

But you‘re fooling no one but a glucose meter. In all other respects, the damage will be all the same, or even worse. That’s because the carbohydrate load on the cells, liver, pancreas, and kidneys from extended sugar digestion, elevated insulin, and high triglycerides (assimilated fatty acids) is much higher. And that‘s even before taking into account the negative impact of fiber on the digestive organs, or hyperinsulinemia and triglycerides on the heart, blood vessels, and blood pressure.

Once inside the large intestine, most of that fiber will get fermented into volatile gases (cause bloating, cramping, and flatulence); short-chain fatty acids (at 2.5 to 4 calories per g, in excess cause anal itching, diarrhea, and hemorrhoidal inflammation); and alcohols (at 7 calories per g). Most of those substances get assimilated into your blood as fast as bacteria can make it happen.

Now, on top of nauseating gases and extra calories from fatty acids, you are also getting hit with alcohols, including methanol, which is quite toxic even in trace amounts. So if you still can’t pin down the causes of that nagging migraine, or lousy sleep pattern, or anxiety, or depression, or fatigue, then just shut down that little distillery inside your gut. ‘Sober up,’ and enjoy some peace and quiet.

Myth #3: Fiber-rich foods improve digestion by slowing down the digestive process.

Reality: Fiber indeed slows down the “digestive process,” because it interferes with digestion in the stomach and, later, clogs the intestines the “whole nine yards.” The myth is that it can be good for health and the digestive process.

Here is what you get from delayed digestion: indigestion (dyspepsia), heartburn (GERD), gastritis (the inflammation of the stomach‘s mucosal membrane), peptic ulcers, enteritis (the inflammation of the intestinal mucosal membrane), and further down the chain, constipation, irritable bowel syndrome, ulcerative colitis, and Crohn‘s disease.

All this, in fact, is the core message of Fiber Menace: fiber slows down the digestive process! And slow digestion is ruinous for your health. Don‘t mess with fiber unless your gut is made of steel!

Heck yes! I can hear you screaming.

Then it’s time you jump on top of your digestive health, the tool that’s going to tick all of the above boxes and leave your gut in a happy, healthy, balanced state. Like Jessica Gomes’s here…

Qantas Spirit Of Australia Party

But first, a bit of info. Your gut is considered your body’s second brain, working tirelessly to balance hormones, digest food, eliminate toxins and ward off disease to name just a few. The workers in your gut are known as intestinal flora, which come in both good and bad varieties. Processed foods, sugar, wheat and food made from genetically-modified crops tend to deplete the good bacteria and nurture the bad, leaving your digestive system in a state of imbalance, ergo, causing all kinds of tummy issues that leave you lethargic and, at times, sick. The solution? Up your intake of both prebiotic and probiotic foods to get your good guys firing again.

So grab your grocery bag and start stocking up on these tasty treats…

1. Artichokes

One of the best sources of prebiotics – the non-digestible, short-chain fatty acids that stimulate the growth of good bacteria – artichokes are a quick and healthy way to improve digestive health. Add them to salads or eat them roasted with olive oil. Yum!

2. Onions

Another great source of prebiotics, onions are a really easy and accessible way to feed your gut bacteria. Cook them, eat them raw (if you dare) and pile them onto any meal you can. Your tummy will thank you, trust me.

3. Kombucha

One of the easiest ways to increase the good bacteria in your gut is to increase your intake of fermented foods. Kombucha is a raw, fermented tea that is loaded with antioxidants and probiotics, which helps digestion, boosts your immune system and is great for anyone who suffers from IBS. Your local health food store should sell it, but I recommend making your own.

4. Kefir

Considered a powerhouse of health benefits, kefir is a fermented food that is rich in probiotics, high in protein, dairy and sugar free, and a great addition to your diet. Throw it in salad dressings, over your morning muesli or in smoothies.

5. Pickled Vegetables

Another fermented superfood, pickled vegetables like the Korean side dish Kim Chi is amazing at flooding your gut with good bacteria. Buy it from any Asian supermarket and enjoy it as a side with barbecued (organic) meat and salad. Alternatively, sauerkraut (pickled cabbage) is another wonderful option. Cabbage is full of phytonutrients, while the fermentation process adds the benefit of probiotics to help your digestive system (along with your hormonal and emotional health). Look for a high quality option for your health food store or make your own from scratch. It’s easier than it sounds.

BONUS POINT. Plants

It’s no secret that a plant-based diet is good for you. When it comes to digestive health, munching on greens gives your microbes something to chew on, break down, digest and steal nutrients from. Essentially, plants are the foods your gut bacteria feed off. By eating plants regularly you’re creating strong, robust bacteria that fight disease even more effectively. So hit your farmer’s market and look for leafy greens like kale, spinach and bok choy, as well as a wide variety of fruit and vegetables.

Whether you get intestinal or stomach ulcers as a result of a bacterial infection, because of overuse of aspirin or ibuprofen or for some other reason entirely, you’ll want to be familiar with the best ways of reducing or removing these ulcers from your system so that you can ideally remove it completely from your body.

Stomach ulcers are small infected openings that develop in the stomach lining or, more often, in the area where the intestines close up to the stomach. These injuries are not very common, and it was thought for some time that the cause of stomach ulcers was stress or diets rich in spicy foods. However, research has shown that a good deal more of the cause of a stomach ulcer has to do with the bacteria that are inside of your stomach and reactions to those bacteria that are largely genetically based. Nonetheless, there are certain ways to help with stomach ulcers with foods that you eat or, rather, that you avoid.

1. Vegetables

Vegetables that are rich in dietary fiber and other non-acidic properties are oftentimes the best for treating heartburn issues. Potatoes, broccoli, cauliflower and other mild vegetables tend to be the best. Avoid fried vegetables in any form, such as French fries, and avoid raw onions as well. Both of these vegetables and vegetable forms tend to cause more heartburn than they help to alleviate.

2. Mild Fruits

Non citrus fruits are a good choice of food for those suffering from heartburn as well. These fruits provide the essential vitamins and nutrients that your body needs but which you cannot typically get as a result of your heartburn. Be sure to avoid any fruit that is acidic, like grapefruit, lemon, pineapple, and tomato. Instead, opt for milder fruits like apples or bananas.

3. Certain Dairy

Although many people think that milk is a good way to soothe heartburn, it has actually been linked with increases in heartburn cases. Generally speaking, dairy is not a good thing to eat or consume too much of if you suffer from heartburn. Still, in order to get adequate calcium and the other nutrients from dairy products, it will be important to keep many of these foods in your diet. Choose low fat versions of cream cheese, cottage cheese and sour cream to get all of the nutrients that your body requires while avoiding heartburn and helping to reduce the heartburn that you do have.

4. Whole Grains

Whole grain foods are excellent ways to fight heartburn. Complex carbohydrates in the form of rice, pasta, graham crackers, cereal, corn and more will all help to fill you up, provide vital nutrients to your system and, best of all in this case, to fight the natural tendency for heartburn that you may experience.

For more information about how to deal with your heartburn with medicines as well as dietary changes, consult with your doctor.

Why is it important to drink enough water?

Water keeps every part of your body working properly. It helps your body flush wastes and stay at the right temperature. It can help prevent kidney stones and constipation.

You lose water throughout the day—through your breath, sweat, urine, and bowel movements. If you live in a hot climate, you lose even more fluid.

You need to replace this lost fluid to stay healthy. If you don’t get enough water, you could become dehydrated. If you get very dehydrated, your body no longer has enough fluid to get blood to your organs. This is dangerous.

Do you have to drink only water to stay hydrated?

All liquids help you stay hydrated. Water is usually the best choice, because it’s free (if you’re drinking tap water) and has no sugar or calories. But most healthy people can get enough fluid through the beverages they consume every day. These can include water, fruit juices, coffee, sodas, iced tea, and other drinks.

Experts say that it’s not true that beverages that have caffeine—such as coffee, tea, and cola drinks—always dehydrate you. Healthy people who consume moderate amounts of caffeine don’t lose more fluid than people who don’t have any caffeine.1 A moderate amount of caffeine is about 200 to 300 milligrams a day. That’s about two to four 8-ounce cups of coffee.

You also get water through food. Some fruits and vegetables contain a lot of water, such as watermelon and lettuce.

How much water do you need to drink every day?

A common recommendation is to drink six or eight 8-ounce glasses of water or other fluid every day. But some adults may need more or less, depending on how healthy they are, how much they exercise, and how hot and dry the climate is.

You may sometimes need to drink more water than usual if you:

• Exercise intensely, especially in a hot climate.
• Are sick, such as with the flu, or have a health problem like a urinary tract infection.
• Are pregnant or breast-feeding.

How can you tell if you are drinking enough water?

The easiest way to know if you’re drinking enough fluid is to look at the color of your urine. If you’re drinking enough water, your urine will be clear or pale yellow. A darker yellow means you aren’t drinking enough water.

People who drink enough water also usually have soft bowel movements. Hard bowel movements or constipation can be signs that you aren’t getting enough water.

If you have any health problems, always talk to your doctor before increasing the amount of water you drink. You may need to limit your fluids if you have certain health concerns, such as kidney problems or heart failure.

It can be dangerous to drink too much water. But it’s rare that anyone drinks too much water. The risk is highest for people who do endurance sports, such as running marathons.

Too much water is dangerous because it would dilute the amount of sodium in your body. This imbalance could cause serious problems, such as confusion, seizures, and coma.

Experts advise athletes who do intense activity to drink a sports drink that contains sodium, other electrolytes, and some sugar. Most people don’t need sports drinks if they are exercising for less than an hour in moderate temperatures. Plain water is fine.

But experts do recommend sports drinks if you’re playing sports or doing other intense physical activity for more than an hour.

What are some easy ways to get more water during the day?

• Drink a glass of water when you get up in the morning, before you have coffee or tea.
• Keep a cup or water bottle by your desk at work. Take several sips of water each hour. If you don’t have a desk job, carry a container of water with you, and take sips throughout the day.
• Take a sip whenever you pass a drinking fountain.
• If you get tired of drinking plain water, add a packet of sugarless flavoring to your water. Or put a slice of lemon or lime in plain or sparkling water.

Is bottled water better than tap water?

No. A lot of plain bottled water is just tap water that has been purified. It’s your choice how you want to drink water. If you like bubbly mineral water, drink that. If you like the idea of vitamins and electrolytes in your water, you can find several varieties of enhanced water at the store.

If you don’t like the taste of your tap water, or if you just want to be extra careful, you can purify tap water at home. Water filters are available in many stores.

Scientists have discovered there are “bad” strains of acne bacteria associated with pimples and “good” strains that may protect the skin.

Acne-causing bacteria live on everyone’s skin, yet one in five people only gets an occasional pimple over a lifetime.

The findings, published in the Journal of Investigative Dermatology, could lead to new therapies to prevent and treat the disfiguring skin disorder.

“We learned that not all acne bacteria trigger pimples—one strain may help keep skin healthy,” says lead author Huiying Li, an assistant professor of molecular and medical pharmacology at the David Geffen School of Medicine at University of California, Los Angeles.

“We hope to apply our findings to develop new strategies that stop blemishes before they start and enable dermatologists to customize treatment to each patient’s unique cocktail of skin bacteria.”

The scientists looked at the tiny microbe Propionibacterium acnes, a type of bacteria that thrives in the oily depths of our pores. When the bacteria aggravate the immune system, they cause the swollen, red bumps associated with acne.

Using over-the-counter pore-cleansing strips, researchers from Los Angeles Biomedical Research Institute and UCLA lifted P. acnes bacteria from the noses of 49 pimply and 52 clear-skinned volunteers.

After extracting the microbial DNA from the strips, the scientists tracked a genetic marker to identify the bacterial strains in each volunteer’s pores and recorded whether the person suffered from acne.

Washington University scientists sequenced the genomes of 66 of the P. acnes strains, enabling the team to zero in on genes unique to each strain.

“Our research underscores the importance of strain-level analysis of the world of human microbes to define the role of bacteria in health and disease,” says co-author George Weinstock, associate director of The Genome Institute and professor of genetics at Washington University in St. Louis.

“This type of analysis has a much higher resolution than prior studies that relied on bacterial cultures or only made distinctions between bacterial species.”

The researchers wanted to learn whether the bacterial strains looked notably different when they were taken from diseased skin, compared with healthy skin.

“Two unique strains of P. acnes appeared in one out of five volunteers with acne but rarely occurred in clear-skinned people,” says co-author Noah Craft, a dermatologist and director of the Center for Immunotherapeutics Research at LA BioMed at Harbor-UCLA Medical Center.

The biggest discovery was still to come.

Anti-acne bacteria

“We were extremely excited to uncover a third strain of P. acnes that’s common in healthy skin yet rarely found when acne is present,” says Li. “We suspect that this strain contains a natural defense mechanism that enables it to recognize attackers and destroy them before they infect the bacterial cell.”

Body of evidence

The idea fever is helpful in fighting infections isn’t new, however. Before antibiotics were invented in the late 19the century, therapies based on fever were widely used.

Demonstration of the fact that fever from malaria could cure paralysis caused by the sexually transmitted infection, syphilis, was the basis of a Nobel Prize in 1927.

“We’ve come full circle,” Young says. He is not sure why it is now more routine to treat fevers, but says it doesn’t seem to be based on evidence and may relate to the development and marketing of drugs.

More recently, it’s been shown treating fever:

• increases death rates from infections in animals
• worsens nasal symptoms in children with colds
• prolongs blisters in children with chickenpox
• blunts the immune response triggered in children in response to vaccinations

.

“Basically everything that’s more evolved than a cartilaginous fish gets a fever when they get an infection. For it to have evolved and been preserved across all of biology without having a [useful] purpose would be very unusual.”
Fever fits

One reason we try to bring a fever down is fear the temperature will keep rising and cause damage to the brain and other organs.

It’s true that temperatures over 41 degrees Celsius can be harmful but such high fevers usually occur only with events like heat stroke, where our ability to regulate temperature is disrupted.

In contrast, fevers from infections happen because they trigger a resetting of the “thermostat” in our brains. In general, this probably causes our bodies to “mount a response aimed at raising our temperature only to a level that’s needed to kill the bugs,” Young says.

“After that, the fever will go away. I think there’s very little evidence [infections from fevers] will keep getting higher and higher or that the fever in and of itself will be harmful.”

However, high fevers from infections can cause fits or seizures (also known as febrile convulsions) in about one in 30 children. (Check out our Fact File: Fever for more.)

But Young says there isn’t evidence that treating fevers reduces the risk of febrile convulsions. Attempting to bring a fever down rapidly, say in a cold both, can actually trigger a seizure, says Clinical Professor Dominic Fitzgerald, a paediatric respiratory specialist at The Children’s Hospital, Westmead in Sydney, Australia.

Says Young: “if you’ve got an infection, my gut feeling is that it’s not important to treat the temperature but I don’t think we have proof of that yet. What I can say is that using paracetamol and other drugs to treat temperature in the way they’re used commonly is not based on anything other than experience.

“There’s no reason to suspect leaving the temperature to go up would be bad in terms of your ability to fight infection and there’s a lot of data to suggest it’s probably often a good idea.”