Ask Tufts Experts: Foods for Regularity; Cutting Salt Intake; Leaky Gut

I understand fiber can help keep me regular. Is oatmeal a good choice?

Nicola McKeown, PhD, an associate professor at the Friedman School and a scientist at the HNRCA renowned for her research on whole grains and health, answers: “Constipation is a common problem that affects 16 percent of the U.S. population (and about a third of adults age 60 and older). Health professionals recommend patients suffering from constipation increase their intake of dietary fiber. Eating a variety of plant foods is one sure way to increase fiber and minimize your risk of constipation.

“Different types of fiber have different properties and thus promote health in different ways. Poorly fermentable insoluble fibers, like those in bran, are not broken down by our gut microbes, and the large, coarse particles irritate the lining of the large bowel, stimulating the release of water in the bowel. This softens and adds bulk to the stool, helping it to pass more easily. The fiber found in oatmeal (beta-glucan) is a soluble, viscous fiber that forms a gel when mixed with water, but betaglucan is fermentable (i.e. broken down by our gut microbes). As the fiber is broken down in the colon, it loses the water-holding properties that help reduce constipation, so oatmeal is not a good choice for promoting regularity.”

I’m trying to cut back on sodium intake. Is garlic salt a good replacement for regular salt?

Helen Rasmussen, PhD, RD, FADA, LDN, a research dietician and dietary services supervisor at the HNRCA, answers: “Excess sodium intake may increase risk for high blood pressure, stroke, osteoporosis, heart failure, stomach cancer, kidney stones/ kidney disease, and headaches. The American Heart Association (AHA) recommends adults aim for no more than 2,300 milligrams (mg) of sodium a day, moving toward an ideal limit of no more than 1,500 mg. Unfortunately, nine out of 10 U.S. adults consume too much sodium—more than 3,400 milligrams each day, on average.

“One-quarter teaspoon of regular table salt contains 575 milligrams of sodium. One-quarter teaspoon of garlic salt contains anywhere from 190 to over 400 mg of sodium, depending on the brand, so replacing salt with garlic salt one-to-one will decrease sodium intake somewhat. In contrast, garlic powder contains negligible amounts of sodium. All kinds of herbs and spices are a great way to add flavor to food without salt.

“Keep in mind that only 10 percent of the sodium consumed in the U.S. is added during cooking or at the table. The majority comes from processed and restaurant foods. Cook at home as much as possible, limit processed foods, and compare labels on the processed foods you do buy to find the products with the lowest amount of sodium.”

What is leaky gut and how can I prevent or treat it?

Alicia Romano, MS, RD, LDN, CNSC, specialized ambulatory and nutrition support dietitian at the Frances Stern Nutrition Center, answers: “The intestinal lining is a tight barrier, controlling what gets absorbed into the bloodstream. Leaky gut, defined as increased intestinal permeability, refers to a loosening of this barrier that allows for the absorption of material that does not normally enter the body. This may lead to inflammation and changes to the gut microbiome, potentially causing adverse effects related to the gastrointestinal (GI) tract—and perhaps even beyond.

“Increased intestinal permeability plays a role in GI conditions such as celiac disease, Crohn’s disease and irritable bowel syndrome (IBS). Researchers are exploring a possible role in autoimmune conditions such as lupus, multiple sclerosis, fibromyalgia, and rheumatoid arthritis, but much more research is needed.

“Although there is no proven cause-and-effect relationship, heavy alcohol use, stress, and a typical American diet (low in fiber and high in refined sugars) have been associated with drivers of gastrointestinal inflammation linked to leaky gut syndrome. Shifting to a dietary pattern with plenty of fiber-rich plant foods is one way of eating that not only improves gastrointestinal health but is also good for general health.”

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