Fact or Fiction: Can Bananas Cure Diarrhea?

Submitted By Amy Sercel MS RD CD

Edited By Marcia Bristow MS RDN CSSD CD

Diarrhea is an uncomfortable topic.  People don’t really like to talk about it, even though everyone usually gets it a few times each year.  You might come down with diarrhea if you get the stomach flu, eat something you’re allergic or intolerant to (especially in the cases of lactose intolerance or celiac disease!), or eat food that’s contaminated with bacteria.¹ Diarrhea usually goes away on its own after a few days, but if it lasts for more than a week you should definitely see your doctor to make sure you don’t need antibiotics to fight off an infection.

Although many factors can lead to diarrhea, the discomfort it causes is basically a result of too much water in your intestines.  This can happen when water moves into your bowels to dilute the substance that’s giving you trouble, or when your intestinal cells secrete more fluid than usual because they’re irritated by bacteria or an allergen.² Either way, diarrhea will make you lose a lot of fluid, which can lead to dehydration and electrolyte imbalances.  When you’re experiencing diarrhea you should drink between eight and ten 8-ounce glasses of water each day and snack on foods that contain salt and potassium to make sure you stay hydrated until everything is back to normal.^1,3

In addition to drinking plenty of water, temporarily following the BRAT diet can also help you feel better.  This diet suggests eating bananas, rice, applesauce, and toast, which are all bland foods that contain a type of fiber known as indigestible starch.  This starch slows down digestion so you are able to absorb more water, vitamins, and minerals, and will not find yourself heading to the bathroom as often.  Indigestible starch also provides food for the “good” bacteria in your intestines, promoting their growth and helping to get rid of any “bad” bacteria that might be making you sick.^3,4

Bananas in particular are a well-known home remedy for diarrhea.⁵ One study found that patients with diarrhea improved within just 24 hours of eating a banana.  They were also less likely to need IV fluids for rehydration and recovered more quickly than patients who didn’t eat bananas.³ Since one banana contains about 422 mg of potassium, they also help prevent any electrolyte imbalances that can result from the loss of fluids and nutrients that goes along with diarrhea.^1,6

Some people suggest eating banana flakes or chips when you have diarrhea.  A ½ cup serving of dried bananas has more fiber and potassium than a fresh banana, so they can be a great alternative if you don’t want a fresh banana.  Banana flakes are very small pieces of dried bananas that you can mix into the batter of a baked good, or drink in a smoothie or glass of water.  They’re given to hospital patients with diarrhea and have been shown to help treat diarrhea in patients receiving tube feedings.⁷ If you want to try banana flakes, you can buy them online.  Depending on the brand you get, you might need to eat 4 tablespoons to get the equivalent of one banana.⁸ Follow the directions on the package to make sure you’re getting the right serving size of banana flakes.

If you decide to try banana chips instead of flakes, remember that banana chips are usually deep fried and sprinkled with sugar, which can worsen diarrhea and adds to their calorie content.^6,9 A ½ cup serving of store-bought banana chips might have 176 calories, 10 grams of saturated fat, and 12 grams of added sugar!¹⁰ On the other hand, a medium fresh banana or 4 tablespoons of banana flakes have between 80 – 100 calories, less than half a gram of fat, and no added sugar.^6,8  If you do want to eat banana chips, try baking them yourself to avoid the added sugar and fat.  Even if you’re not coming down with diarrhea, snacking on homemade banana chips or adding some banana flakes to your yogurt or smoothie can be a great way to get more potassium and fiber into your diet.

References:

1.         When you have diarrhea: MedlinePlus Medical Encyclopedia. https://medlineplus.gov/ency/patientinstructions/000121.htm. Accessed October 18, 2016.

2.         Whyte LA, Jenkins HR. Pathophysiology of diarrhoea. Paediatr Child Health. 2012;22(10):443-447. doi:10.1016/j.paed.2012.05.006.

3.         Rabbani GH, Teka T, Zaman B, Majid N, Khatun M, Fuchs GJ. Clinical studies in persistent diarrhea: Dietary management with green banana or pectin in Bangladeshi children. Gastroenterology. 2001;121(3):554-560. doi:10.1053/gast.2001.27178.

4.         Mitsou EK, Kougia E, Nomikos T, Yannakoulia M, Mountzouris KC, Kyriacou A. Effect of banana consumption on faecal microbiota: A randomised, controlled trial. Anaerobe. 2011;17(6):384-387. doi:10.1016/j.anaerobe.2011.03.018.

5.         Mom’s Advice Is Still the Best for Treating Diarrhea - Health Essentials from Cleveland Clinic. https://health.clevelandclinic.org/2014/12/moms-advice-is-still-the-best-for-treating-diarrhea/. Accessed October 18, 2016.

6.         Campbell M, Campbell M. Nutrition of Bananas vs. Dehydrated Bananas. LIVESTRONG.COM. http://www.livestrong.com/article/534188-nutrition-of-bananas-vs-dehydrated-bananas/. Accessed October 18, 2016.

7.         Emery EA, Ahmad S, Koethe JD, Skipper A, Perlmutter S, Paskin DL. Banana flakes control diarrhea in enterally fed patients. Nutr Clin Pract Off Publ Am Soc Parenter Enter Nutr. 1997;12(2):72-75.

8.         Nana Flakes 100% Pure Banana Flakes Banana Medical Food Powder. Amazon.com. https://www.amazon.com/Flakes-Banana-Medical-Powder-Pound/dp/B00T3JTZUA?th=1. Accessed October 18, 2016.

9.         Are Banana Chips Healthy? http://healthyeating.sfgate.com/banana-chips-healthy-3697.html. Accessed October 18, 2016.

10.       Oliver LM, Oliver LM. Dried Banana Chips Nutrition. LIVESTRONG.COM. http://www.livestrong.com/article/338951-dried-banana-chips-nutrition/. Accessed October 18, 2016.

Sports Nutrition for Young Athletes

Submitted By: Amy Sercel MS RD CD

Edited By: Marcia Bristow MS RDN CSSD CD

Throughout professional sports the impact of nutrition on athletic performance is becoming more and more obvious.  Sports dietitians work at every level to create meal plans that keep athletes energized during competitions and help them recover quickly afterwards.^1,2 Although children and adolescents do not usually train as intensely as professional athletes, nutrition plays an equally important role in their athletic performance and overall health.

Unfortunately, children and adolescents tend to have busy schedules that may not leave much time for a nutritious meal between activities.  On top of this, food preferences, social pressure, and the availability of energy-dense snacks might prevent your child or adolescent from selecting the most nutritious option. Luckily, there are a few things you can keep in mind when deciding how best to fuel your young athlete.

Calories

Children and adolescents’ calorie needs vary based on their age, gender, and physical activity level.  In general they need between 2000 and 3000 calories each day just to grow and stay healthy.  For example, a 16-year-old boy who plays hockey will need about 2500 calories to sustain his growth and an additional 940 calories per hour of hockey, bringing his needs close to 3500 calories per day!¹

With calorie needs this high, you may not be surprised to learn that many young athletes do not actually meet their needs each day.  As a result, they may feel fatigued or be unable to reach their peak athletic performance.^1,3 An inability to meet their energy needs also puts athletes at risk for long-term health problems.  Female athletes in particular may be at risk for the Female Athlete Triad, when unmet energy needs lead to hormonal changes that cause irregular menstruation and decreased bone density.⁴ A Registered Dietitian or Certified Specialist in Sports Dietetics can calculate your child’s calorie needs and provide suggestions to help make sure he or she is eating enough.

Carbohydrates

While “carbohydrates” typically conjure an image of bread, pasta, and potatoes, foods like fruits, vegetables, beans, and dairy products are also good sources of carbs.  Many young athletes do not eat enough carbohydrates to properly fuel their workout, which can lead to fatigue and the use of protein for energy during exercise.³ Athletes’ needs vary depending on the intensity of their workout, but in general they need at least 55% of their calories to come from carbs.^3,4 A sports dietitian can give your child a specific recommendation based on his or her activity level.

Protein

Protein is crucial for maintaining and building muscle mass.  Most athletes are able to meet their protein needs through whole foods despite the fact that athletes need more protein than sedentary people.⁴ If an athlete is not eating enough calories, though, their body will use protein for energy during exercise instead of using it to repair muscles.¹ Eating protein as soon as possible after exercise will enhance muscle recovery, helping your child further improve athletic performance.⁵ Yet another reason why it is crucial to make sure a young athlete is getting enough calories!

As with carbohydrates, athletes’ protein needs will vary depending on the intensity of their training.  A registered dietitian can give you a specific recommendation, but in general a young athlete should be getting about 1.4 g of protein per kilogram of body weight each day.³

Fat

Dietary fat provides calories for young athletes in addition to keeping their cells working properly.  Certain vitamins (A, D, E, and K) also require fat to be absorbed during digestion.  It’s recommended that between 20-30% of a young athlete’s calories come from fat.  Unsaturated fat from sources such as olive oil, avocadoes, salmon, and nuts should be emphasized over saturated fat from fatty cuts of meat, cheese, pizza, and desserts.³ Young athletes should also try to avoid trans fat from processed foods and pastries, as this has been shown to both raise “bad” LDL cholesterol and lower “good” HDL cholesterol levels.

Supplements

Your child may be tempted to try a sports supplement based on a recommendation from a friend or a promotion by a professional athlete, but in general young athletes do not need any supplements.  If an athlete’s calorie needs are met with a balanced diet, his or her protein needs are likely also met.  One particularly popular protein supplement, creatine, is not recommended for anyone below the age of 18 due to its potential side effects.⁴ Additionally, most children and adolescents don’t need to rehydrate with a sports drink after exercise.  Sports drinks are only beneficial during an extended period of intense exercise because the sugar in them helps maintain the athlete’s blood sugar levels.  Otherwise, sports drinks tend to provide empty calories that can lead to weight gain if they are consumed too often.⁵ Instead, try a glass of chocolate milk after exercise for a good source of protein, carbs, and calcium. 

A well planned, balanced diet is vital for helping a young athlete meet his or her performance goals and grow into a strong, healthy adult!  Offering a variety of fruits, vegetables, whole grains, and lean protein is a great way to start encouraging your athlete to make nutritious choices.  If you’re concerned about the foods your child is eating, meet with a registered dietitian to learn specific recommendations and see they compare to your child’s current diet. 

References:

1.         Cotugna N, Vickery CE, McBee S. Sports Nutrition for Young Athletes. J Sch Nurs. 2005;21(6):323-328. doi:10.1177/10598405050210060401.

2.         Heil N. The Secret Food of Athletes: Inside the Olympic Training Center’s Nutrition Lab. Outside Online. http://www.outsideonline.com/1914301/secret-food-athletes-inside-olympic-training-centers-nutrition-lab. Published March 7, 2013. Accessed October 10, 2016.

3.         Sports Nutrition for Young Athletes: Vital to Victory. http://www.todaysdietitian.com/newarchives/tdmarch2008pg44.shtml. Accessed October 10, 2016.

4.         Nemet D, Eliakim A. Pediatric sports nutrition: an update. Curr Opin Clin Nutr Metab Care. 2009;12(3):304-309. doi:10.1097/MCO.0b013e32832a215b.

5.         Fitness C on N and the C on SM and. Sports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate? Pediatrics. 2011;127(6):1182-1189. doi:10.1542/peds.2011-0965.

Drinking Your Calories

 

Submitted By: Amy Sercel MS RD CD

Edited By: Marcia Bristow MS RDN CSSD CD

No matter where you look, alcohol is a common part of our culture.  In 2014, each Vermonter drank about 3 gallons of pure alcohol, or about 76 drinks!¹ As it makes such a frequent appearance in our lives, it’s natural to be curious about how exactly alcohol impacts overall health.  It turns out that the answer is pretty complicated!

The impact of alcohol on long-term health really depends on the disease in question and the amount of alcohol you drink.  Studies suggest that moderate drinking, which is no more than one drink per day for women and two drinks per day for men, might reduce your risk for heart disease and stroke, and may increase overall quality of life.² On the other hand, heavy drinking, defined as two or more drinks per day for women and three or more for men, increases your risk for cancer of the colon, rectum, breast, mouth, throat, and liver.³ Excessive drinking, defined as more than four drinks per day for women and more than five drinks per day for men, is known to damage brain function and memory in both the immediate and long term.⁴

In the short term, the effects of drinking are less positive.  Alcohol reduces your ability to absorb some vitamins and minerals, especially the B vitamins, calcium, iron, zinc, and vitamins A, D, and E.  Alcohol metabolism also uses up some B vitamins, so drinking a lot can put you at risk for a deficiency – this is especially bad if you are physically active, because B vitamins play an enormous role in energy metabolism.⁵ If you drink heavily, you should make sure you are getting enough of these nutrients either through foods or supplements, and think about asking your doctor to check your levels at your next appointment.  Additionally, drinking can also lead to drops in blood sugar, so if you have diabetes it is especially important to make sure you eat while you drink and check your blood sugar consistently.⁶ Lastly, alcohol will make you dehydrated and interrupt your sleep cycles, so you will not sleep as deeply after a night of drinking.⁷

On top of all that, alcohol can really get in the way of weight maintenance and weight loss goals.  One standard drink contains about 100 calories just from alcohol.  One standard drink is either 12 ounces of beer at 5% alcohol by volume, defined as the amount of ethanol alcohol in a drink and abbreviated ABV, 5 ounces of wine at 12% ABV, or 1.5 ounces of liquor at 40% ABV.⁴ When you consider that the alcohol content of most craft beers ranges from 6-10% ABV, your 12-ounce bottle might actually hold two drinks!  Mixed drinks usually contain 3 ounces of liquor, or two standard drinks.  The amount of calories in a mixed drink will vary depending on how it’s made and what it’s mixed with, but it will definitely have additional calories from sugar and fat. 

The Dietary Guidelines for Americans consider alcohol to be “discretionary” calories, or the calories you can eat after you’ve met your daily need for vitamins, minerals, carbohydrates, protein, and fat.  Discretionary calories could mean a dessert or sweet snack.  It isn’t a good idea to limit your food intake to “save” calories for alcoholic drinks.  Doing that can worsen nutrient deficiencies, lead to low blood sugar levels, and prevent you from getting the right amount of carbohydrate, protein, and fat to stay healthy.  Instead, plan ahead and use your day’s discretionary calories for a drink. 

If you do choose to drink alcohol, keep these tips in mind:

• Drink in moderation: for women, this means one standard drink per day, and two standard drinks for men.
• Take note of the alcohol content of your drink.  If beer has more than 5% ABV or wine has more than 12% ABV, make sure to pour yourself a smaller glass or share your drink with someone else.
• Sip your drink to make it last longer.

While alcohol consumption that follows the recommendations can fit into a healthy meal plan, it is not a necessary part of the diet.  Especially if you’re hoping to lose weight, make sure you enjoy your drinks in moderation.  Focus on eating enough fruits, vegetables, lean protein, and whole grains, and make sure you haven’t eaten more calories than you need before you decide to drink!

References:

1.         Total alcohol consumption per capita by U.S. state 2014 | Statistic. Statista. https://www.statista.com/statistics/442848/per-capita-alcohol-consumption-of-all-beverages-in-the-us-by-state/. Accessed September 28, 2016.

2.         Sayed BA, French MT. To your health!: Re-examining the health benefits of moderate alcohol use. Soc Sci Med. 2016;167:20-28. doi:10.1016/j.socscimed.2016.08.034.

3.         Cao Y, Giovannucci EL. Alcohol as a Risk Factor for Cancer. Semin Oncol Nurs. 2016;32(3):325-331. doi:10.1016/j.soncn.2016.05.012.

4.         2015-2020 Dietary Guidelines - health.gov. https://health.gov/dietaryguidelines/2015/guidelines/. Accessed September 28, 2016.

5.         DiPlacido L. What Are the Effects of Alcohol on Vitamins & Minerals? LIVESTRONG.COM. http://www.livestrong.com/article/375909-what-are-the-effects-of-alcohol-in-vitamins-minerals/. Accessed September 28, 2016.

6.         American Diabetes Association 1701 North Beauregard Street, ria, 1-800-Diabetes V 22311. Alcohol. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/alcohol.html. Accessed September 28, 2016.

7.         Roehrs T, Roth T. Sleep, Sleepiness, and Alcohol Use. http://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm. Accessed September 28, 2016.