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The 1 Thing That Food Experts Never Eat Or Drink While Traveling Abroad
When you're traveling abroad, you probably have a long list of must-sees and must-dos. Diarrhea, vomiting, and stomach cramps most definitely aren't on that list, but these digestive problems can be all too common. The Centers for Disease Control and Prevention estimates that 30% to 70% of vacationers get traveler's diarrhea, depending on where and when they go. The illness can often (but not always) be prevented by paying close attention to what you eat or drink, and by following the 'boil it, cook it, peel it or forget it' rule. 'Foodborne infections can strike at any time,' Leah Silberman, a registered dietitian with Medical Offices of Manhattan, told HuffPost. 'Traveling exposes you to new food sources, local food handling procedures, and different cleanliness standards. This raises your chances of coming into contact with infections or pollutants, against which your body may not have built protection.' Foods may also be contaminated with unsafe drinking water, or when handwashing isn't the norm or isn't done properly, said Mitzi Baum, CEO of the nonprofit Stop Foodborne Illness. Before traveling, it's a good idea to check the CDC's list of destinations, which highlights food or water safety issues, Baum said. Keep in mind, though, that you can get sick anywhere, including the US. About one in six Americans contract foodborne illness each year, which results in 3,000 deaths and 128,000 hospitalizations, according to the CDC. Travel enhances your risk of getting digestive issues, however. Along with not being acclimated to the foods or encountering different food-handling processes, jet lag and changes in climate can weaken your immune system, Silberman explained. Next time you travel, follow these tips for protecting yourself from traveler's diarrhea. Dietitians and food safety experts explain which foods are more likely to put you at risk for foodborne illness. What Is Traveler's Sickness? Traveler's diarrhea is the most common travel-related illness, and you get it by consuming tainted foods or drinks, according to the CDC. E. coli bacteria is the main culprit, Baum said, but travelers can also get sick from salmonella, shigella, or campylobacter. Viruses, like astrovirus, norovirus, and rotavirus, can also be to blame, as well as the parasite giardia. It often happens in instances of poor food handling, a lack of sanitation, or contaminated drinking water, Silberman said. Diarrhea, abdominal pain, cramping, nausea, vomiting, and fever are the most common symptoms of traveler's diarrhea, according to the Cleveland Clinic. Symptoms of viral or bacterial infections typically show up within six to 24 hours, but parasites can take a few weeks to show signs. The highest-risk destinations are Asia (except for Japan and South Korea), the Middle East, Africa, Mexico, and Central and South America, according to the CDC. Washing your hands frequently with soap and water, especially after using the bathroom and before eating, can reduce your risk, Baum said. Foods And Drinks To Avoid When Traveling Abroad You can actually get foodborne illness from any food or beverage. But some might be riskier than others, depending on where you travel. Food safety measures, sanitary standards, and culinary habits vary in different parts of the world, Silberman said. Your best bet is to research food safety and health risks for your destination. But here are some foods and drinks to consider avoiding. Raw fish and meat Raw meat and seafood are a 'big no-no,' according to Vanessa Rissetto, a registered dietitian and co-founder and CEO of Culina Health. 'We can't source where they came from, how long they've been out, and how they've been handled.' Rare steaks, tartare, sushi, ceviche or raw seafood, or inadequately prepared meat, fish, or seafood can increase your risk for consuming bacteria, parasites, or viruses, Silberman said. Fresh fruits and vegetables Fresh fruits and vegetables that seem to have been sitting out for a while could attract germs that might make you sick, Rissetto said. Opt for cooked produce when you can, which will ensure that it reaches temperatures high enough to kill pathogens. 'If you're going to eat fresh fruits and vegetables, they are safest when washed with potable water and peeled by the person who eats them,' Baum added. Also, choose fruits and vegetables with thick skins — like bananas, oranges or avocados — that can be peeled, Silberman said. 'Peel them yourself to reduce the possibility of eating pathogens.' Dairy Pasteurized milk and dairy products from sealed containers are usually safe to consume, according to the CDC. But unpasteurized items, including cheese, yogurt, or ice cream, are more likely to contain hazardous germs, like listeria, salmonella, or E. coli, Silberman said. It's also a good idea to avoid dairy that's been stored at room temperature or left out, such as cream for coffee. Tap water Alberto Masnovo / Getty Images Contaminated water is a big cause of traveler's diarrhea. 'Since pathogens aren't visible to the naked eye, it's hard to tell if the water is safe to drink,' Baum said. To learn about the safety of tap water in your destination, visit the CDC's travelers' health website, where you can search by country. Whenever you're not sure about the safety of water, drink factory-sealed bottled water and remove ice from your drinks, Baum said. You can also boil water for at least a minute. Be careful not to swallow any water in the shower if you're visiting a place where the water isn't safe to drink, and use bottled water to brush your teeth, Rissetto said. Certain types of street food DigiPub / Getty Images Sampling food from street vendors is a fun way to sample local cuisine, but the CDC warns that some may not adhere to the same safety practices — like hand-washing and checking food temperatures — as restaurants. It's always best to avoid foods and drinks that seem to be sitting around for a while. Items that come straight off a grill, for instance, that are piping hot and cooked are likely safer. What If You Get Sick While Traveling? If, despite your best efforts, you do get a case of traveler's diarrhea, it's usually not serious. But it can persist for a few days or a week (longer if it's caused by a parasite), ruining your trip. Silberman offered these tips for taking care of yourself if that happens: Stay hydrated. Diarrhea and vomiting can be dehydrating, so drink lots of bottled water or other safe fluids. Take an over-the-counter medication. Antidiarrheals, like loperamide (Imodium), or anti-nausea drugs, like dimenhydrinate (Dramamine), help relieve symptoms. Talk to a healthcare expert first, though, especially if you're taking other medications. See a doctor. If your symptoms aren't going away, they're severe, or you also have a fever, bloody stool, or dehydration, seek medical attention. Call your doctor when you get home if you still have symptoms or if you have an underlying medical condition. No one wants to get sick while traveling, of course. But remember that foodborne illness can happen anywhere, Rissetto noted. 'If we go on vacation overly worried about every single thing we're eating, we might not be able to truly enjoy the experience,' she said. 'You can determine what's right for you in the moment.'
Yahoo
12-05-2025
- Health
- Yahoo
9 Snacks That Keep Blood Sugar Stable—and Actually Taste Good
When you have diabetes, nutrition plays a key role in helping to stabilize your blood sugar levels both at mealtimes and also when you're feeling snackish. In fact, healthy snacking can help prevent blood glucose levels from dipping too low between meals. And the best snacks for diabetics can also keep you from feeling ravenous and overeating at mealtime, which can cause blood sugar to spike. 'Snacking plays a crucial role in maintaining stable blood glucose levels throughout the day,' says Victoria Finn, MD, board-certified endocrinologist with Medical Offices of Manhattan and a contributor to LabFinder. When you go four or more hours without eating, your liver starts to break down stored glycogen into glucose. Normally, this process helps to maintain healthy blood glucose levels. But for someone with diabetes, it can cause blood sugar to fluctuate. 'This rapid fluctuation can lead to fatigue and irritability, and may negatively impact our overall wellbeing, both in the short-term and long-term,' Dr. Finn says. Including healthy snack options in your daily eating plan can help to prevent these fluctuations. The best snacks for diabetics are healthy, nutrient-rich foods that can keep your energy up and take the edge off your hunger—without causing blood sugar spikes and crashes. Here's what to look for in a healthy snack. You may assume carbs are off-limits when it comes to snacks for diabetics, but they're an important source of energy for your body. Ideally, half of the calories in your snack should come from carbohydrates, with the rest coming from a mix of protein and healthy fats. 'This combination will not only make you feel fuller for longer, but also prevent cravings and maintain steady blood sugar levels between meals,' Dr. Finn says. 'Think of snacks as a way to get in more fruits, vegetables and whole grains—in other words, use snacks to boost fiber intake,' says Amy Brownstein, MS, RDN, registered dietitian at MyNetDiary. Look for snacks that provide at least 3 grams of dietary fiber per serving, she adds. Of course, sweet treats and sugary drinks should be limited, but also keep an eye out for added sugars hiding in less-obvious foods. 'Even flavored yogurts, cereals and dried fruits with added sugar may appear healthy, but they're actually loaded with sugar and can cause a significant spike in blood sugar levels,' Dr. Finn cautions. Because fruit is naturally sweet, you may be wondering if it's safe to snack on. 'Whole fruit is a great snack for someone with diabetes,' Brownstein says. 'Whole fruit contains fiber, vitamins, minerals, antioxidants and water, all key factors that support carbohydrate metabolism and health.' High-fiber fruits like berries, apples and pears are your best bet, she adds. If you notice that a certain fruit spikes your blood sugar, try pairing with protein or healthy fats, like Greek yogurt or nuts. (See more low-sugar fruit good for diabetics here.) 'Deep-fried snacks, even if they're low in carbs, can affect your cholesterol and worsen insulin resistance, which can compromise diabetes control,' Dr. Finn says. If you're not hungry between meals, don't feel like you have to snack. 'Not all individuals with diabetes may need snacks to help manage blood sugar, especially if you routinely eat three meals a day,' Brownstein says. 'Listening to your body's hunger cues and monitoring blood sugar patterns is essential for determining if snacks are needed.' Add these items to your grocery list so your kitchen will be well-stocked with healthy options when snack cravings hit. Skip the chips and reach for this crunchy snack instead. 'This snack is low in carbs, high in fiber and provides healthy fats,' Dr. Finn says. You can also sub-in celery sticks for cucumber. 'Whole grain bread provides fiber, slowing the digestion of carbs,' Brownstein says. 'Peanut butter has healthy fats and protein for satisfaction and blood sugar stability.' Ideally, look for a PB that has no added sugar or oils. 'This snack is low in carbs, low in fat, high in protein and high in fiber,' Dr. Finn says. Swap the berries for cherry tomatoes if you'd prefer something savory. Keep it simple with this creamy snack. 'Avocados are packed with healthy fats, low in carbs and high in fiber,' Dr. Finn says. 'Legumes are a great source of protein and fiber, plus benefits exist for more plant-based diets for managing type 2 diabetes,' Brownstein says. A report published in Advances in Nutrition found that a plant-based diet not only reduced the risk of developing type 2 diabetes by about half, but was also associated with lower HbA1c levels in people with diabetes. 'Chickpeas are a great source of fiber and protein, and they're low in carbs,' Dr. Finn says. A half-cup of canned chickpeas provides around 6 grams of dietary fiber. Brownstein recommends mixing Greek yogurt with ranch seasoning or other spices to create a savory dip for raw veggies. 'Vegetables provide fiber and color, while the dip offers a savory option for using Greek yogurt,' she says. Plus, a standard 156-gram container of plain, nonfat Greek yogurt provides 16 grams of protein. 'This snack idea combines healthy fats, low carbs and protein,' Dr. Finn says, making it perfect for diabetics. Yum! This grab-and-go duo is packed with protein and healthy fats. 'Nuts provide protein and healthy fats to keep blood sugar stable with the fiber-rich strawberries,' Brownstein says. 'Stick to a half-cup serving of sliced strawberries to support blood sugar.' For more diabetes tips Diabetic Desserts: 7 Easy Treats That Taste Indulgent—Without Spiking Your Blood Sugar 5 Sneaky Skin Symptoms That Could Signal High Blood Sugar or Undiagnosed Diabetes What Causes Type 2 Diabetes? 5 Doctor-Backed Risk Factors + Easy Tips to Reverse Your Odds This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
Yahoo
13-04-2025
- Health
- Yahoo
The Surprising Food That's Good for Your Gut, According to Gastroenterologists
You may already know the basics when it comes to eating for optimalgut health. You integrate greens and cruciferous vegetables in your meals to make sure you're eating enough high-fiber foods and stock your fridge with probiotic yogurt and kimchi. But even if you know the basics, you may be missing out on some less obvious foods that are not only delicious but amazing for gut health. We asked gastroenterologists what some surprising foods for gut health are and they highlighted one in particular that's not only super versatile but it also supports bone health and heart health. Keep reading to find out what it is. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 If prioritizing gut health through what you eat is new to you, Dr. Pratima Dibba, MD, a board-certified gastroenterologist with Medical Offices of Manhattan and contributor to Labfinder, says to think of some high-fiber foods you can start integrating into your meals, such as fruits and vegetables. By incorporating more fruits and vegetables into your diet, you'll be majorly supporting your digestive system. 'High-fiber foods are beneficial in multiple ways, particularly in the prevention of colon polyps and possibly colon cancer,' she says. Related: Dr. Dibba says that prebiotic and probiotic foods are also beneficial for gut health, sharing, 'Foods containing prebiotics and probiotics include fermented foods like kimchi, sauerkraut, yogurt and kefir."She explains that while prebiotics and probiotics need to be studied further, there may be non-specific benefits in terms of gastrointestinal symptoms and certain disorders. For example, scientific research shows that a diet that includes probiotic foods is associated with a decreased risk of many diseases, including some forms of cancer, irritable bowel disease and irritable bowel syndrome. Being mindful of how you season your food can also support gut health. Dr. Dibba says that ginger and peppermint are two herbs that have been found to support gut health and are tolerated well by most people. Related: One food that Dr. Daksesh Patel, DO, a gastroenterologist of GI Alliance of Illinois, says many people don't know is good for gut health is natto, a traditional Japanese fermented soybean dish. Dr. Patel explains that natto is high in fiber and also contains probiotics, specifically Bacillus subtilis, which promote a healthy gut microbiome by increasing a beneficial bacteria called Bifidobacterium. He says the combination of high fiber and probiotics in this food supports digestion, colon health and lowers inflammation.'Natto can be particularly beneficial for individuals with digestive issues like bloating, constipation or inflammatory bowel diseases because its probiotics and fiber help regulate gut function,' Dr. Patel says. He adds that people with metabolic disorders such as diabetes or obesity may also benefit from incorporating natto into their diet due to its ability to improve gut microbiota and reduce inflammation. Related: Natto isn't just beneficial for gut health. Dr. Patel says that due to its vitamin K2 content, it also supports bone health and heart health. The high fiber content in natto is another reason why it's a heart-healthy food. Scientific research shows that a diet high in fiber is linked to a lower risk of cardiovascular disease. According to Dr. Patel, part of what makes natto such a great food for gut health is how versatile it is. While it may not be something you've heard of, natto can be purchased at most major grocery stories! He says that some ways to use natto include adding it to steamed rice alongside miso soup and pickled vegetables, using it as a filling in sushi rolls, as a topping for noodles like udon or ramen, or pairing it with other fermented foods, such as kimchi. Natto isn't the only surprising food that supports gut health. Dr. Andrew Boxer, MD, a gastroenterologist at Gastroenterology Associates of New Jersey, says that many people don't know that kiwi is majorly good for the gut. 'Kiwi is an underrated powerhouse for gut health. While many people think of yogurt or fiber supplements, kiwi is a natural digestive aid that deserves more attention,' he says. Dr. Boxer explains that the reason why kiwi is so beneficial for gut health is that it's rich in soluble fiber, which promotes regularity without excessive bloating. 'It also contains actinidin, an enzyme that helps break down proteins, making digestion smoother,' he says. If you have irritable bowel syndrome, Dr. Boxer says it can be especially beneficial to integrate kiwi into your diet because the fruit can help improve stool consistency and frequency. He adds that people who deal with constipation regularly or sluggish digestion (which is more common with age) can also benefit from adding kiwi to their diet. While kiwi tastes delicious on its own, Dr. Boxer says that some ways of integrating the fruit into your meals include using it in smoothies and topping off your yogurt or oatmeal with it. Whether you want to experiment with natto, eat more kiwi or simply aim to eat more fiber-rich and probiotic-rich foods, your entire body will benefit. When you support your gut, your overall health reaps the rewards. Up Next:Dr. Pratima Dibba, MD, board-certified gastroenterologist with Medical Offices of Manhattan and contributor to Labfinder Dr. Daksesh Patel, DO, gastroenterologist of GI Alliance of Illinois Dr. Andrew Boxer, MD, gastroenterologist at Gastroenterology Associates of New Jersey
