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Healthwatch
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Healthwatch
How And Why To Fit More Fiber And Fermented Food Into Your Meals
~5.0 mins read
Fiber and fermented foods aid the gut microbiome, contributing to better health and mood.
An F may mean failure in school, but the letter earns high marks in your diet. The two biggest dietary Fs — fiber and fermented foods — are top priorities to help maintain healthy digestion, and they potentially offer much more. How can you fit these nutrients into meals? Can this help your overall health as well as gut health?
Fiber, fermented foods, and the gut microbiome
The gut microbiome is a composed of bacteria, viruses, fungi, and other microorganisms living in the colon (large intestine). What you eat, the air you breathe, where you live, and many other factors affect the makeup of the gut microbiome. Some experts think of it as a hidden organ because it has a role in many important functions of the body — for example, helping the immune system function optimally, reducing chronic inflammation, keeping intestinal cells healthy, and providing some essential micronutrients that may not be included in a regular diet.
Your gut communicates with your brain through pathways in the gut-brain axis. Changes in the gut microbiome have been linked with mood and mental health disorders, such as depression and anxiety. However, it's not yet clear that these changes directly cause these types of problems.
We do know that a healthy diet low in processed foods is key to a healthy gut microbiome. And increasing evidence suggests that fiber and fermented foods can play important parts here.
Fiber 101
Fiber's main job is to make digestion smoother by softening and adding bulk to stool, making it pass quickly through the intestines.
But fiber has other benefits for your microbiome and overall health. A high-fiber diet helps keep body weight under control and lowers LDL (bad) cholesterol levels. Research has found that eating enough fiber reduces the risk of heart disease, type 2 diabetes, and some cancers.
What to know about fiber
There are two types of fiber: insoluble (which helps you feel full and encourages regular bowel movements) and soluble (which helps lower cholesterol and blood sugar). However, recent research suggests people should focus on the total amount of fiber in their diet, rather than type of fiber.
If you're trying to add more foods with fiber to your diet, make sure you ease into new fiber-rich habits and drink plenty of water. Your digestive system must adapt slowly to avoid gas, bloating, diarrhea, and stomach cramps caused by eating too much too soon. Your body will gradually adjust to increasing fiber after a week or so.
How much fiber do you need?
The fiber formula is 14 grams for every 1,000 calories consumed. Your specific calorie intake can vary depending on your activity levels.
"But instead of tracking daily fiber, focus on adding more servings of fiber-rich foods to your diet," says Eric Rimm, professor of epidemiology and nutrition at Harvard's T.H. Chan School of Public Health.
Which foods are high in fiber?
Fruits, vegetables, legumes, nuts, seeds, and whole grains are all high in fiber. The Dietary Guidelines for Americans has a comprehensive list of fiber-rich foods and their calorie counts.
What about over-the-counter fiber supplements that come in capsules, powders that you mix with water, and chewable tablets? "If you have trouble eating enough fiber-rich foods, then these occasionally can be used, and there is no evidence they are harmful," says Rimm. "But they should not serve as your primary source of dietary fiber."
Fermented foods 101
Fermented foods contain both prebiotics — ingredients that create healthy changes in the microbiome — and beneficial live bacteria called probiotics. Both prebiotics and probiotics help maintain a healthy gut microbiome.
What to know about fermented foods
Besides helping with digestion and absorbing vital nutrients from food, a healthy gut supports your immune system to help fight infections and protect against inflammation. Some research suggests that certain probiotics help relieve symptoms of gut-related conditions like inflammatory bowel disease and irritable bowel syndrome, though not all experts agree with this.
Many foods that are fermented undergo lacto-fermentation, in which natural bacteria feed on the sugar and starch in the food, creating lactic acid. Not only does this process remove simple sugars, it creates various species of good bacteria, such as Lactobacillus or Bifidobacterium. (Keep in mind that some foods undergo steps that remove probiotics and other healthful microbes, as with beer or wine, or make them inactive, like baking and canning.)
The exact amounts and specific strains of bacteria in fermented foods vary depending on how they are made. In addition to probiotics, fermented foods may contain other valuable nutrients like enzymes, B vitamins, and omega-3 fatty acids.
How often should you eat fermented foods?
There is no recommended daily allowance for prebiotics or probiotics, so it is impossible to know precisely which fermented foods or quantities are best. The general guideline is to add more to your daily diet.
Which fermented foods should you choose?
Fermented foods have a range of tastes and textures because of the particular bacteria they produce during fermentation or that are added to foods. Yogurt is one of the most popular fermented foods (look for the words "live and active cultures" on the label). Still, many options are available if you are not a yogurt fan or want to expand your fermented choices. Kimchi, sauerkraut, kombucha, and pickles are a few examples.
As with fiber, probiotics are also marketed as over-the-counter supplements. However, like all dietary supplements, they do not require FDA approval, so there is no guarantee that the types of bacteria listed on a label can provide the promised benefits — or are even in the bottle. "Therefore, it is best to get your probiotics from fermented foods," says Rimm.
To learn more about the value of fiber, fermented foods, and a healthy gut microbiome, listen to this episode of the Food, We Need to Talk podcast, "Understanding the Microbiome."
profile/5170OIG3.jpeg.webp
Healthwatch
How And Why To Fit More Fiber And Fermented Food Into Your Meals
~5.0 mins read
Fiber and fermented foods aid the gut microbiome, contributing to better health and mood.
An F may mean failure in school, but the letter earns high marks in your diet. The two biggest dietary Fs — fiber and fermented foods — are top priorities to help maintain healthy digestion, and they potentially offer much more. How can you fit these nutrients into meals? Can this help your overall health as well as gut health?
Fiber, fermented foods, and the gut microbiome
The gut microbiome is a composed of bacteria, viruses, fungi, and other microorganisms living in the colon (large intestine). What you eat, the air you breathe, where you live, and many other factors affect the makeup of the gut microbiome. Some experts think of it as a hidden organ because it has a role in many important functions of the body — for example, helping the immune system function optimally, reducing chronic inflammation, keeping intestinal cells healthy, and providing some essential micronutrients that may not be included in a regular diet.
Your gut communicates with your brain through pathways in the gut-brain axis. Changes in the gut microbiome have been linked with mood and mental health disorders, such as depression and anxiety. However, it's not yet clear that these changes directly cause these types of problems.
We do know that a healthy diet low in processed foods is key to a healthy gut microbiome. And increasing evidence suggests that fiber and fermented foods can play important parts here.
Fiber 101
Fiber's main job is to make digestion smoother by softening and adding bulk to stool, making it pass quickly through the intestines.
But fiber has other benefits for your microbiome and overall health. A high-fiber diet helps keep body weight under control and lowers LDL (bad) cholesterol levels. Research has found that eating enough fiber reduces the risk of heart disease, type 2 diabetes, and some cancers.
What to know about fiber
There are two types of fiber: insoluble (which helps you feel full and encourages regular bowel movements) and soluble (which helps lower cholesterol and blood sugar). However, recent research suggests people should focus on the total amount of fiber in their diet, rather than type of fiber.
If you're trying to add more foods with fiber to your diet, make sure you ease into new fiber-rich habits and drink plenty of water. Your digestive system must adapt slowly to avoid gas, bloating, diarrhea, and stomach cramps caused by eating too much too soon. Your body will gradually adjust to increasing fiber after a week or so.
How much fiber do you need?
The fiber formula is 14 grams for every 1,000 calories consumed. Your specific calorie intake can vary depending on your activity levels.
"But instead of tracking daily fiber, focus on adding more servings of fiber-rich foods to your diet," says Eric Rimm, professor of epidemiology and nutrition at Harvard's T.H. Chan School of Public Health.
Which foods are high in fiber?
Fruits, vegetables, legumes, nuts, seeds, and whole grains are all high in fiber. The Dietary Guidelines for Americans has a comprehensive list of fiber-rich foods and their calorie counts.
What about over-the-counter fiber supplements that come in capsules, powders that you mix with water, and chewable tablets? "If you have trouble eating enough fiber-rich foods, then these occasionally can be used, and there is no evidence they are harmful," says Rimm. "But they should not serve as your primary source of dietary fiber."
Fermented foods 101
Fermented foods contain both prebiotics — ingredients that create healthy changes in the microbiome — and beneficial live bacteria called probiotics. Both prebiotics and probiotics help maintain a healthy gut microbiome.
What to know about fermented foods
Besides helping with digestion and absorbing vital nutrients from food, a healthy gut supports your immune system to help fight infections and protect against inflammation. Some research suggests that certain probiotics help relieve symptoms of gut-related conditions like inflammatory bowel disease and irritable bowel syndrome, though not all experts agree with this.
Many foods that are fermented undergo lacto-fermentation, in which natural bacteria feed on the sugar and starch in the food, creating lactic acid. Not only does this process remove simple sugars, it creates various species of good bacteria, such as Lactobacillus or Bifidobacterium. (Keep in mind that some foods undergo steps that remove probiotics and other healthful microbes, as with beer or wine, or make them inactive, like baking and canning.)
The exact amounts and specific strains of bacteria in fermented foods vary depending on how they are made. In addition to probiotics, fermented foods may contain other valuable nutrients like enzymes, B vitamins, and omega-3 fatty acids.
How often should you eat fermented foods?
There is no recommended daily allowance for prebiotics or probiotics, so it is impossible to know precisely which fermented foods or quantities are best. The general guideline is to add more to your daily diet.
Which fermented foods should you choose?
Fermented foods have a range of tastes and textures because of the particular bacteria they produce during fermentation or that are added to foods. Yogurt is one of the most popular fermented foods (look for the words "live and active cultures" on the label). Still, many options are available if you are not a yogurt fan or want to expand your fermented choices. Kimchi, sauerkraut, kombucha, and pickles are a few examples.
As with fiber, probiotics are also marketed as over-the-counter supplements. However, like all dietary supplements, they do not require FDA approval, so there is no guarantee that the types of bacteria listed on a label can provide the promised benefits — or are even in the bottle. "Therefore, it is best to get your probiotics from fermented foods," says Rimm.
To learn more about the value of fiber, fermented foods, and a healthy gut microbiome, listen to this episode of the Food, We Need to Talk podcast, "Understanding the Microbiome."
News_Naija
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News_Naija
Overhaul Nigerias Prisons
~2.6 mins read
THE recent exposure of a convicted armed robber, Haruna Ayo, caught processing travel documents at a Lagos passport office, starkly illustrates the deep rot within Nigeria’s correctional service system. Ayo, initially sentenced to life imprisonment, later reduced to 21 years, was not only able to plot an escape but nearly succeeded in leaving the country, thanks to the collusion of corrupt prison officials. His case is not an isolated incident but a symptom of a system in urgent need of reform. Ayo was serving his sentence at Kirikiri Maximum Security Custodial Centre, yet was escorted by warders to the FESTAC passport office to process his documents. The ruse unravelled when an impatient warder inadvertently revealed the inmate’s status, prompting immigration officials to detain both the prisoner and the warder. Two prison officials have since been suspended, and the Nigerian Correctional Service has launched an investigation. However, this response only scratches the surface. The rot in the NCoS predates the current Minister of Interior, Olubunmi Tunji-Ojo. Nigeria’s prisons have become notorious for frequent and embarrassing jailbreaks, with at least 15 major prison breaks recorded between 2010 and 2023, resulting in many inmates escaping. Many of these incidents have been linked to poor infrastructure, inadequate security, and insider collusion. In 2021, the Owerri prison break saw over 1,800 inmates freed after gunmen attacked the facility, highlighting systemic vulnerabilities. Prison conditions remain dire. Overcrowding is rampant, with facilities built for 50,000 inmates now holding more than 75,000, many of whom are awaiting trial. Meals are reportedly inedible, and basic healthcare is often unavailable. These conditions have led to disease outbreaks and deaths, further underscoring the urgent need for reform. Corruption and inequality are rampant within the system. Wealthy or well-connected inmates routinely bribe their way into more comfortable accommodations, while ordinary prisoners endure squalid, cramped cells. High-profile cases abound. Cross-dresser Idris Okuneye (Bobrisky) allegedly served his sentence in a cosy private apartment. In Ebonyi, officials reportedly escorted a VIP inmate to meet his lover outside prison walls. There are disturbing reports of inmates being allowed to leave prison to commit robberies, sharing their loot with complicit officials. Such practices make a mockery of justice and the rule of law. Despite the rebranding of the Nigerian Prisons Service to the Nigerian Correctional Service under President Muhammadu Buhari, the change has been largely superficial. Systemic corruption and neglect persist, undermining any progress. In contrast, prison reform in other countries offers a change model. In Norway, Germany, Scotland, and Spain, inmates have access to education, vocational training, and meaningful work, all within secure but humane environments. In Scotland’s Addiewell Prison, inmates receive 40 hours a week of skill acquisition, preparing them for reintegration into society. In Germany, prisoners are required to work for pay, fostering responsibility and self-sufficiency. Crucially, prison officials in these systems are held to high standards, and collusion with inmates is rare and harshly punished. Tunji-Ojo has made strides in sanitising the passport procurement process, but his record on prison reform remains lacking. In the remainder of his tenure, he should prioritise a comprehensive overhaul of the correctional system. This includes rooting out corruption among prison officials, with swift and transparent prosecutions, improving prison conditions by addressing overcrowding, upgrading facilities, and ensuring access to adequate food and healthcare. He should enforce equality in the treatment of inmates, regardless of status or wealth and invest in rehabilitation programmes that equip inmates with skills for life after prison. Nigeria’s prisons reflect the broader challenges facing the country’s institutions. To reclaim the integrity of its justice system, Nigeria must build correctional facilities that uphold the law, protect human rights, and foster genuine rehabilitation, not just punishment.
Read more stories like this on punchng.com
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Healthwatch
Two Jobs May Lower The Odds Of Dying From Alzheimer's Disease But Why?
~5.0 mins read
Driving a taxi or ambulance may help ward off the most common type of dementia.
Taxi and ambulance drivers were much less likely to die an AD-related death than people in other occupations. AD accounted for 0.91% of deaths of taxi drivers and 1.03% of deaths of ambulance drivers. Among chief executives, AD accounted for 1.82% of deaths, which is close to the average for the general population. While these differences may seem small, they translate to more than 40% fewer deaths related to Alzheimer's among taxi and ambulance drivers.
This benefit did not seem to extend to others with jobs involving navigation. For example, aircraft pilots (2.34%) and ship captains (2.12%) had some of the highest rates of death due to AD. Bus drivers (1.65%) were closer to the population average but still not nearly as low as taxi and ambulance drivers.
Other types of dementia did not follow this pattern. Rates of death due to dementia other than AD were not lower among taxi and ambulance drivers.
Information on death certificates. Researchers in this study used "usual occupation at the time of death" as provided by a survivor presumed to know that information. But that might not be accurate. And many people have more than one job over the course of their lives.
Self-selection. Perhaps people who are prone to AD find navigation more challenging than others, and so tend to avoid these occupations. Similarly, it's possible that people who are less prone to AD tend to have better navigational skills and are more likely to pursue jobs for which that's an advantage. In this way, self-selection, rather than the occupation itself, could have contributed to the study's results.
Confounders. The study's findings could be due to factors other than those assessed by the study (confounders). For example, it's possible that people whose lifelong occupation is driving a taxi or ambulance are less likely than others to smoke. Since smoking is a risk factor for AD, the lower rate of smoking, rather than the occupation, could contribute to fewer AD-related deaths among these drivers.
Chance. The findings could be due to chance, especially because there were just 10 AD-related deaths among taxi drivers. Even a small number of overlooked deaths due to AD could sway the results.
Alzheimer's disease (AD) is a devastating disease. Despite decades of research, science has not pinned down causes or discovered highly effective treatments. And while a healthy diet, regular exercise, and other measures can help people slow or avoid AD, we badly need more routes for preventing it.
That's why a new study is so intriguing — and potentially game-changing. Researchers have found that the risk of death due to AD is markedly lower in taxi and ambulance drivers compared with hundreds of other occupations. And the reason could be that these drivers develop structural changes in their brains as they work.
Drawing a connection between Alzheimer's disease and work
In the past two decades, small studies demonstrated that London taxi drivers tend to have an enlargement in one area of the hippocampus, a part of the brain involved with developing spatial memory. Interestingly, that part of the brain is one area that's commonly damaged by AD.
These observations led to speculation that taxi drivers might be less prone to AD than people with jobs that don't require similar navigation and spatial processing skills.
A recent study explores this possibility by analyzing data from nearly nine million people who died over a three-year period and had occupation information on their death certificates. After accounting for age of death, researchers tallied Alzheimer's-related death rates for more than 443 different jobs. The results were dramatic.
What did the study find?
Why would driving a taxi or ambulance affect the risk of AD-related death?
One possible explanation is that jobs requiring frequent real-time spatial and navigational skills change both structure and function in the hippocampus. If these jobs help keep the hippocampus healthy, that could explain why AD-related deaths — but not deaths due to other types of dementia — are lower in taxi and ambulance drivers. It could also explain the older studies that found enlargement in parts of the hippocampus in people with these jobs.
And why aren't bus drivers, pilots, and ship captains similarly protected? The study authors suggest these other jobs involve predetermined routes with less real-time navigational demands. Thus, they may not change the hippocampus as much.
What are the limitations of this study?
A single research study is rarely definitive, especially an observational study like this one. Observational studies can only identify a relationship — not establish a firm cause — between a protective factor and a condition like AD. There could be other explanations for the findings. For example:
And even if driving a taxi or ambulance could lower your risk of AD-related death, what's the impact of GPS technology now in widespread use? If these jobs now require less navigational demand due to GPS, will the protective effect of these jobs evaporate?
How might this new study help you reduce your risk of AD?
You might wonder if these findings can be applied to anyone who wants to lower their risk of AD. For example, could outdoor treasure-hunting activities that require complex navigational skills, such as orienteering and geocaching, help stave off AD? At least one small study found that orienteering experts had better spatial memory than orienteering novices.
Could puzzles, video games, or even board games designed to build spatial skills reduce the risk of AD? Think Rubik's Cubes and jigsaw puzzles, Minecraft and Tetris, chess and Labyrinth. A round of Battleship, anyone? And if these activities are actually helpful, how often would you need to play?
I look forward to the results of studies exploring these questions. Until then, it's best to rely on experts' recommendations to reduce your risk of AD, including high-quality sleep, diet, and regular exercise.
The bottom line
I find this new research about taxi and ambulance drivers having lower rates of AD-related death fascinating. Considering how often we hear about the risks of certain jobs, it's encouraging to hear about occupations that might actually protect you from disease.
If confirmed by other research, the results of this study could lead to a better understanding of Alzheimer's disease — and, more importantly, how to prevent it.
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