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Tag: celiac disease

  • Fiber is something most people could use more of. But experts advise caution with ‘fibermaxxing’

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    U.S. consumers who have had their fill of finding protein added to everything from cereal to ice cream are about to meet the next big food fad: fiber.

    Americans have been boosting their protein intake for years; even Pop-Tarts and Starbucks are selling protein-enhanced products. But the number of new products promoted with high or added fiber saw a big uptick in the U.S. this year, according to market research firm Mintel. Hundreds of videos on social media celebrate the benefits of dietary fiber and share recipes to help viewers get more of it.

    There’s even a term for trying to meet or exceed the recommended daily fiber intake: fibermaxxing.

    “I think fiber will be the next protein,” PepsiCo CEO Ramon Laguarta said during a recent conference call with investors. “Consumers are starting to understand that fiber is the benefit that they need.”

    Fiber’s benefits

    Unlike muscle-building protein, fiber isn’t sexy. It’s a carbohydrate found in plants that your body can’t break down. It helps feed gut bacteria and move food through the digestive system.

    “Folks don’t want to talk about it at a dinner party,” said Debbie Petitpain, a registered dietitian nutritionist and a spokeswoman for the Academy of Nutrition and Dietetics.

    There are two main types of fiber. Soluble fiber dissolves in water and forms a gel-like material that feeds gut bacteria. It’s found in foods like oats, peas, beans, apples and carrots. Insoluble fiber doesn’t dissolve in water and moves food through the digestive system. It’s found in whole wheat flour, popcorn, wheat bran, nuts, green beans and potatoes.

    This article is part of AP’s Be Well coverage, focusing on wellness, fitness, diet and mental health. Read more Be Well.

    Studies have shown that fiber lowers cholesterol levels, regulates blood sugar and promotes weight loss, since high-fiber foods tend to make eaters feel more full. It may also protect against heart disease, diabetes, diverticulitis and colon cancer, according to the American Heart Association.

    Petitpain said rising use of GLP-1 weight loss drugs could be one reason for the renewed focus on fiber, since GLP-1s naturally slow digestion and fiber can prevent constipation. She said fiber has seen similar spikes in interest when people wanted to alleviate symptoms from high-fat diets like Atkins or keto.

    How much fiber do we need?

    Most people in Western countries could use more fiber because their diets are low in vegetables, fruits and whole grains, said Sander Kersten, director of the Division of Nutritional Sciences at Cornell University.

    Under the U.S. Department of Agriculture’s guidelines, adults should aim for 14 grams of fiber for every 1,000 calories they consume. That’s about 25 grams of fiber for women and 38 grams for men each day. Petitpain said Americans generally only get about two-thirds of that amount.

    For reference, 1 cup of raspberries contains 8 grams of fiber, while a banana contains 3.2 grams, according to the USDA. One-half cup of avocado contains 5 grams of fiber and 1 cup of lima beans contains 13.2 grams. Fiber One, a bran cereal, packs 18 grams of fiber into a 2/3-cup serving.

    What are good ways to increase fiber?

    Kersten said long-term studies about the benefits of fiber have looked at the consumption of whole foods and not packaged products with added fiber.

    “The way it is consumed as an additive and part of a diet that doesn’t contain a lot of fiber may be different than a naturally fiber-rich diet,” Kersten said. “You can eat a very processed, Western diet and consume foods that are enriched, but we don’t know if it confers the same benefit.”

    Whole foods also help the body in other ways, Petitpain said. An apple contains 4.8 grams of fiber as well as water, vitamins and minerals, for example.

    Here are some recommendations from the Mayo Clinic for adding fiber to your diet:

    — Choose a breakfast cereal with 5 grams or more of fiber a serving. Top it with a sliced banana or berries.

    — Choose breads with at least 2 grams of fiber per serving and try other grains like brown rice, whole-wheat pasta and quinoa.

    — When baking, substitute whole-grain flour for white flour. Add wheat bran to muffins and cookies.

    — Try to eat five or more servings of fruit and vegetables daily. If you eat canned fruit, make sure it’s canned in fruit juice and not syrup, and make sure canned vegetables are low in sodium.

    Think twice about fibermaxxing

    There is no defined upper limit for fiber intake, Kersten said. But increasing fiber can cause painful gas and bloating, especially if it’s done quicky.

    Petitpain said people should increase their fiber intake gradually and drink plenty of water.

    “You’re feeding gut bacteria a food, and you can’t break it down. You rely on them, and if you give them second, third and fourth servings, there’s not enough of them to handle the extra load,” Petitpain said.

    Certain populations should also be extra careful about their fiber intake, Petitpain said. People who are sensitive to gluten or allergic to foods like soy, shellfish or psyllium husk should read labels carefully since some foods with added fiber contain those ingredients.

    More broadly, Kersten questions the trend of focusing on one nutrient, whether it’s protein or fiber.

    “We don’t need nutrients, we need foods. Ultimately, what you want to be striving for is a healthy diet, and you should choose foods that are considered to be an important part of a healthy diet,” he said.

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  • 17 Surprising Sources of Gluten

    17 Surprising Sources of Gluten

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    There is a wide range of gluten issues ranging from diagnosed celiac to suspecting that when you avoid gluten, you feel better. Some time ago, I interviewed Dr. Davis, author of Wheatbelly about the effects of wheat, gluten being just one part of the picture. But gluten, all on its own, also carries a rather mighty wallop to our health if we are one of the many who have noticed sensitivities. And there are some surprising sources of gluten you may not have considered!

    What is gluten?

    Gluten is a protein present in wheat, spelt, kamut, barley, rye, and some oats. It’s gunky and glue-like and explains why you can roll a slice of processed white bread into a gooey little ball. It often gunks up the lining of the intestines making it tougher to absorb the nutrients from our food, and can contribute to many physical health symptoms from mood swings to constipation.

    You can learn more about gluten, and its impacts on health from me and Josh Gitalis, in this episode of the Today Is The Day podcast:

    Why are so many of us suddenly sensitive to gluten?

    According to a 2009 study, the prevalence of undiagnosed celiac disease seems to have increased dramatically during the past 50 years. The current estimate is that one in 133 Americans have celiac and another 18 million have some form of non-Celiac gluten sensitivity. The reasons for this, though somewhat unconfirmed is due to the massive increase in gluten-containing foods in our processed standard diet combined with a modification of the grain itself to contain a higher gluten-concentration.

    Watch Out, It’s Hiding In More Than Just Your Bread, Pasta, Cookies, Crackers and Cake…

    You may be surprised to find gluten lurking in places you wouldn’t expect. Cutting out your favourite cookies and cakes is tough enough — you don’t want to be unknowingly sabotaging your efforts through hidden sources of gluten.

    Check out the list of surprising sources of gluten below to make sure you aren’t accidentally eating more of it than you think.

    17 surprising sources of gluten

    1. Shampoo

    Many gluten-containing ingredients are considered to be healthy for the hair, including ingredients made from wheat, barley, and rye. Watch out for shampoos that include any of those grain-based oils, or oat-based ingredients, as the oats they use may not be gluten-free. What you scrub into your scalp does get inside your body, so choose carefully.

    2. Chewing Gum

    Some brands use flour to coat pieces of gum to keep them from sticking to the packages. Check the brand’s website to be sure (I like PÜR GUM for gluten-free chewing) or chew on a sprig of fresh mint or a piece of ginger instead. Many commercial gums contain artificial sweeteners, so that’s reason enough to stay away.

    3. Flavoured Potato Chips

    Potato chips should technically be gluten-free, but many potato chip flavourings contain gluten (or the chips get contaminated with gluten in processing.) Chomp on gluten-free kale chips instead.

    4. Soy Sauce

    Did you know regular soy sauce contains wheat? Try organic, wheat/gluten-free tamari instead, or get a little adventurous and sample some coconut aminos.

    5. Salad Dressings

    Many salad dressings use gluten-containing ingredients as thickeners. Try making your own salad dressing instead.

    Oatmeal Chocolate Chip Cookie recipe

    6. Oats

    Oats are technically gluten-free, but many brands may be contaminated with gluten. Oats are frequently grown alongside wheat, or the oats are contaminated with gluten during processing. Buy certified gluten-free oats.

    7. Storebought Sauces

    Many packaged and canned sauces contain gluten as a thickener (not to mention artificial colours, flavours and MSG.) Try making your own gluten-free sauces instead, like this Almond Dipping Sauce.

    8. Puddings and Pie Fillings

    Many puddings and pie fillings contain gluten-based thickeners. The best pie filling is plain old fruit (maybe with a little bit of natural sweetener like honey.) If you do need a thickener, arrowroot starch is a great gluten and corn-free option. And if you need a gluten-free pie crust, this one rocks.

    9. Mustard

    Some prepared mustards contain wheat flour. Check the ingredients label to make sure yours doesn’t.

    10. Deli Meats or Prepared Meats

    While meat is generally safe on a gluten-free diet, ready-to-eat or ready-to-cook meats can sometimes contain unsafe sauces or bread crumbs. Choose organic, local, fresh meats instead.

    11. Whole Grains

    Many whole grains such as kamut and spelt seem safe to eat, but they actually aren’t. While they contain a lower amount of gluten, they still have gluten. Watch out for orzo, couscous, triticale, and rye bread, too – they all contain gluten.

    12. Ground Spices

    Many spice mixes (curry powder, Cajun spice mix etc.) contain gluten as an anti-caking agent. Try making your own mixes from pure, whole spices instead!

    Autumn LatteAutumn Latte

    13. Instant Coffee and Other Drinks

    Many instant coffee brands contain gluten as a bulking agent, and powdered milk also contains wheat. There are great instant coffee alternatives. Dandy Blend is very popular, which is certified gluten-free, or try out these super cool instant chaga and reishi beverages from Four Sigma Foods. Be sure to try out these elixir recipes while you’re at it.

    14. Canned Soups

    Many canned soups contain wheat-based thickeners and loads of other preservatives. Try and get organic versions in cartons instead of cans and watch out that the only ingredients are the vegetables (maybe meat bones) and sea salt. Of course, you can always make your own and freeze it. Here’s a great vegetable soup and another amazingly healing bone broth.

    15. Licorice (And Other Candy)

    Some licorice brands and candies include wheat flour as a binding agent.

    16. Alcohol

    Many alcohols are made from gluten-containing grains. While the distillation process should theoretically get rid of gluten proteins, not all companies distill their products thoroughly enough to do so. Check the company’s website or enjoy a gluten-free mocktail instead.

    17. Caramel Colour

    Depending on the way it’s manufactured, caramel colour may or may not contain gluten. Best to steer clear of the whole business. Stick to whole, unprocessed options that are free of artificial flavours, artificial colours and ‘natural’ flavouring. and natural colour-free and flavour-free foods instead. Grab my guide to creating natural food dyes here.

    Which of these hidden sources of gluten surprised you most?

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    Meghan Telpner

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  • Russia raids the homes of lawyers for imprisoned opposition leader Alexei Navalny

    Russia raids the homes of lawyers for imprisoned opposition leader Alexei Navalny

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    TALLINN, Estonia — Russian authorities on Friday detained three lawyers representing imprisoned opposition leader Alexei Navalny after searching their homes, his allies said, a step that comes amid increasing pressure on the Kremlin’s critics.

    The move was an attempt to “completely isolate Navalny,” his ally Ivan Zhdanov said on social media. Navalny, 47, has been behind bars since January 2021, serving a 19-year prison sentence but has been able to get messages out regularly and keep up with the news.

    The raids targeting Vadim Kobzev, Igor Sergunin and Alexei Liptser are part of a criminal case on charges of participating in an extremist group, Zhdanov said. All three were detained after the search, apparently as suspects in the case, Navalny’s team said on Telegram.

    Independent Russian media also reported a raid at a law firm that employs another of Navalny’s lawyers, Olga Mikhailova. According to reports, she is currently not in Russia.

    Navalny, currently in Penal Colony No. 6 in the Vladimir region east of Moscow, is due to be transferred to a “special security” penal colony, a facility with the highest security level in the Russian penitentiary system, his spokeswoman Kira Yarmysh told The Associated Press.

    “If he won’t have access to lawyers, he will end up in complete isolation, the kind no one can really even imagine,” she said.

    If his lawyers end up in jail, Navalny will be deprived not only of legal representation but also of his “only connection” to the world outside of prison, Yarmysh said:

    “Letters go through poorly and are being censored,” she said. With Navalny being held in a special punitive facility in the colony, he is not allowed any phone calls and hardly any visits from anyone but his lawyers, she said, “and now it means he will be deprived of this, as well.”

    For many political prisoners in Russia, regular visits from lawyers — especially in remote regions — are a lifeline that allows them to keep their loved ones informed about their well-being, as well as report and push back against abuse by prison officials.

    Navalny is President Vladimir Putin’s fiercest foe, campaigning against official corruption and organizing major anti-Kremlin protests. He 2021 arrest came upon his return to Moscow from Germany where he recuperated from nerve agent poisoning that he blamed on the Kremlin. He has since been handed three prison terms, most recently on the charges of extremism, and spent months in isolation facilities in the prison over various minor infractions prison officials accused him of.

    Navalny’s Anti-Corruption Foundation and a vast network of regional offices were outlawed that same year as extremist groups, a step that exposed anyone involved with them to prosecution.

    Navalny has previously rejected all the charges against him as politically motivated and accused the Kremlin of seeking to keep him behind bars for life.

    Kobzev was due in court Friday, along with Navalny, for a hearing on two lawsuits the opposition leader had filed against the penal colony where he’s being held. Navalny said at the hearing, which was later adjourned until November, that the case against his lawyers is indicative “of the state of rule of law in Russia.”

    “Just like in Soviet times, not only political activists are being prosecuted and turned into political prisoners, but their lawyers, too,” he said.

    Increasing isolation is something other political prisoners are facing, as well. Last month, imprisoned opposition politician Vladimir Kara-Murza was transferred to a penal colony in Siberia and placed in a tiny “punishment cell,” his lawyers said.

    Kara-Murza, 42, was convicted of treason for publicly denouncing Russia’s war in Ukraine and sentenced to 25 years in prison earlier this year. His social media posts are regularly updated with messages from behind bars, and his columns frequently appear in Western media.

    But in a penal colony in the Siberian city of Omsk, Kara-Murza is “alone in a small cell, where there’s only a wash basin, a latrine, a chair and a table, and a bed that is strapped to the wall for the entire day,” his lawyer Maria Eismont wrote in a Facebook post last week.

    “He is allowed to have only soap, toilet paper, a toothbrush and toothpaste, slippers, one book. Letters, a pen, paper and case files are given to him for only an hour and a half a day. There’s an hour-long walk in the prison yard, where he walks alone as well. The rest of the time he can sit on an uncomfortable chair or pace the cell,” Eismont wrote.

    Alexei Gorinov, a former member of a Moscow municipal council, is serving his sentence in similar conditions. Gorinov, 62, was convicted of “spreading false information” about the army in July 2022 over antiwar remarks made at a council session and sentenced to seven years in prison. He’s been in a “punishment cell” repeatedly since early September in IK-2, a penal colony in the Vladimir region east of Moscow.

    Last week, Gorinov was transferred to a pre-trial detention center in Vladimir after a new criminal probe was launched against him on charges of condoning terrorism, according to his Telegram page. The post didn’t clarify the accusations against Gorinov. In the detention center, he was once again placed in an unheated “punishment cell,” and he will stay there until Oct. 25, the post said.

    Andrei Pivovarov, another imprisoned high-profile opposition figure, has been in isolation since January. Pivovarov, 42, was sentenced to four years in prison on the charges of engaging with an “undesirable” organization -— a label slapped on the pro-democracy group he headed, Open Russia, shortly before his arrest.

    Pivovarov is serving his sentence at IK-7 in the Karelia region of northern Russia and is being held in a “restricted housing unit” in a single cell, his wife Tatyana Usmanova told AP. She has only seen him once since his arrest in May 2021: they were married in July 2023 and allowed a three-day visit.

    Pivovarov is not allowed to have phone calls and only gets about two hours a day for writing letters, which go through prison censors to get mailed, so if not for the lawyers visiting him regularly, Usmanova says she would have “really long gaps between those letters during which I wouldn’t at all know whether he’s OK or not OK, healthy or not healthy, alive or not.”

    Jailed artist and musician Sasha Skochilenko, meanwhile, faces a different kind of pressure. Arrested in April 2022 on charges of spreading false information about the army after replacing supermarket price tags with antiwar slogans to protest the invasion, Skochilenko is on trial, with almost daily court hearings that often prevent her from getting meals.

    At a hearing last month, the judge called an ambulance to the courthouse after Skochilenko fell ill, telling the court it was her second day without any food. The 33-year-old suffers from several health problems, including a congenital heart defect and celiac disease, requiring a gluten-free diet.

    Skochilenko’s supporters have urged the judge’s recusal, saying the defendant is going through “torture.”

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  • Have Celiac Disease? You May Need Screening for Other Disorders

    Have Celiac Disease? You May Need Screening for Other Disorders

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    SOURCES:

    Katarina Mollo, dietitian, Boston. 

    Alessio Fasano, MD, professor of pediatrics and gastroenterology, Massachusetts General Hospital; professor of nutrition, Harvard T.H. Chan School of Public Health; professor of pediatrics, Harvard Medical School. 

    Jolanda Denham, MD, pediatric gastroenterologist, Nemours Children’s Hospital, Florida.

    Benjamin Lebwohl, MD, president, Society for the Study of Celiac Disease; director of clinical research, Celiac Disease Center, Columbia University.

    Robert Rapaport, MD, pediatric endocrinologist, Kravis Children’s Hospital, New York City; professor of pediatric endocrinology and diabetes, Icahn School of Medicine, Mount Sinai. 

    Journal of Diabetes: “Screening for celiac disease in youth with type 1 diabetes: Are current recommendations adequate?”

    Edwin Liu, MD, pediatric gastroenterologist, Children’s Hospital Colorado; director, Colorado Center for Celiac Disease.

    Gastroenterology and Hepatology from Bed to Bench: “Prevalence of celiac disease serological markers in a cohort of Italian rheumatological patients.”

    Celiac Disease Foundation: “What is Celiac Disease?”

    Pediatric Rheumatology: “In a large Juvenile Idiopathic Arthritis (JIA) cohort, concomitant celiac disease is associated with family history of autoimmunity and a more severe JIA course: a retrospective study.”

    Therapeutic Advances in Gastroenterology: “Screening for celiac disease in average-risk and high-risk populations.” 

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