Unfounded claims: Consumption of green vegetables does not overload the pancreas, and sour berries do not erode the stomach lining.
In the realm of nutrition, misconceptions abound. From the "melon myth" to the advice to wait an hour after eating, we're here to separate fact from fiction and help you navigate a balanced and healthy diet.
Firstly, let's debunk some common myths. Contrary to popular belief, cucumbers contain the enzyme ascorbicase, but its activity and contribution to vitamin breakdown are minimal. The importance of the acidity or alkalinity of food for human digestion is a myth, too.
As for fruits like strawberries and raspberries, there's no scientific basis for the claim that they should be limited for those with inflammation of the mucous membranes. The feeling of "burning" after eating berries is usually due to increased sensitivity, not actual damage to the mucous membrane.
Similarly, the myth that fruits with small seeds, such as strawberries or kiwi, are harmful for people with intestinal diseases like diverticular disease, is false.
Now, let's focus on the facts. A balanced and healthy diet that incorporates a wide variety of fruits and vegetables while avoiding discomfort, is recommended by evidence-based medicine. The key principles include:
- Eat a variety of foods daily: Emphasize different fruits, vegetables, legumes, nuts, whole grains, and lean proteins to cover a broad nutrient spectrum and maximize phytonutrient intake.
- Consume at least 400 grams (about 5 servings) of fruits and vegetables daily: Include a range of colors to get diverse antioxidants and phytonutrients that support health.
- Balance macronutrients: Carbohydrates, proteins, and fats should be in appropriate ratios (fats less than 30% of calories, with saturated and trans fats limited).
- Limit added sugars and salt: To reduce the risk of chronic diseases, keep salt under 5 grams daily and limit added sugars.
- Gradually increase fiber intake: From fruits, vegetables, and whole grains to avoid gastrointestinal discomfort such as bloating or gas.
- Rotate fruits and vegetables: To minimize possible intolerance or discomfort from any single food and to maximize nutrient diversity.
- Avoid highly processed foods and excessive amounts of sugary beverages: These can cause inflammation or digestive issues.
- Tailor the diet based on individual factors: Such as age, gender, physical activity, and cultural preferences, as the exact balance and tolerance to certain foods vary from person to person.
Choosing fresh, whole foods with minimal additives and preparing vegetables in different ways (raw, cooked, steamed) can help reduce discomfort while enhancing nutrient absorption.
Remember, people with excess weight should not eat sweet fruits uncontrollably to avoid excess calories. A varied and balanced diet is recommended to get the necessary nutrients without gaining extra weight.
For those with functional disorders like FD and IBS, there are appropriate treatments that can improve tolerance to berries and fruits over time. The clinical recommendations of the Ministry of Health of Russia for chronic pancreatitis do not limit the amount of fiber in the diet of patients.
In conclusion, by following these guidelines consistently, one can achieve a balanced diet rich in diverse plant foods that supports health and minimizes digestive or other discomfort, in line with World Health Organization and nutrition science recommendations. So, go ahead and enjoy that juicy strawberry or crisp cucumber, guilt-free!
Science supports the inclusion of various fruits and vegetables like strawberries, raspberries, and cucumbers in a balanced and healthy wellness plan, as they contribute to a broad nutrient spectrum, antioxidants, and phytonutrients. In fact, an evidence-based diet encourages consuming at least 400 grams of fruits and vegetables daily, including those rich in fiber, to reduce the risk of chronic diseases and enhance nutrient absorption.
