If you want to avoid explosive, parasite-induced diarrhea, you may want to hold off on summer salads and berry bowls for the foreseeable future.
A majority of US states have been hit by an outbreak of cyclosporiasis, an infection caused by a parasite that spreads to humans through contaminated food or water. The microbes can hitch a ride on leafy greens or fruits during growing, harvesting, or processing, causing severe indigestion to anyone unlucky enough to eat the problematic produce.
But you don't shouldn't stop eating fresh produce completely, according to Dr. Rabia de Latour, a gastroenterologist at Bellevue Hospital and a professor at NYU Grossman School of Medicine.
Fruits and veggies are a crucial source of nutrients for digestive health, including fiber, which regulates blood sugar and cholesterol and helps to reduce the risk of serious illnesses like colon cancer.
"You shouldn't cut fiber out of your diet because it's important, and you shouldn't deny yourself healthy foods because of this," she told Business Insider.
Health officials are still working to trace the source of the outbreak, so it's not yet known which fruits and veggies might be harboring the parasite.
"The worry is in the unknown because at any moment when you ingest a food that you love, something that you regularly eat, you could potentially be at risk," de Latour said.
Historically, outbreaks have been linked to lettuce, raspberries, parsley, cilantro, and snow peas. Bagged salads are particularly prone to contamination, so it's worth avoiding them for now, de Latour said.
"You don't have to cut all this stuff out, just the heavy hitters," she said.
Instead, de Latour said she's swapping in safer sources of fiber with foods less likely to be contaminated. Here are her top picks.
Swap in kiwis in place of raspberries
The main threat from Cyclospora in fresh produce is that the microorganism can cling to fruits and veggies. The porous, textured surface of fruits like raspberries offers plenty of places for the parasite to hide, making it difficult to wash off, even if you scrub.
If you love snacking on raspberries or adding them to breakfast, consider swapping them for kiwi fruit, de Latour said.
The furry outer skin protects the tangy fruit inside, which is a powerhouse of nutrients like fiber and antioxidants. Kiwis are also uniquely good for digestion because they're rich in enzymes that support a healthy gut.
"Kiwis are great for the gut, and you can just peel them and eat them," de Latour said.
Eat more avocado
Cyclospora tends to strike in warm-weather months, when most of us would prefer lighter fare like salads rather than firing up the stove or oven in the July heat.
For a cooling staple, no cooking required, reach for avocados. They're a rich source of healthy unsaturated fats, nutrients like vitamin E, and a whopping 10 grams of fiber per fruit.
Cucumbers are also a safer option when peeled. While not high in fiber, cukes contain important nutrients like potassium and make for great salads.
Stock up on sweet potatoes
Cyclospora parasites are vulnerable to heat, so cooking food properly is a smart strategy right now.
"Getting that cooking thermometer out is going to protect you," de Latour said. "The best way to get rid of it, if you want to eat any of these foods, is to cook it at 158 degrees Fahrenheit. Then you kill the parasite."
She's been adding more potatoes, particularly sweet potatoes, to her grocery list. They're versatile and easy to prepare safely in many ways, and all types of potatoes contain fiber as well as a type of carbohydrate called resistant starch, which has similar health benefits.
Bet on bananas
For a healthy snack on the run, de Latour said bananas are still a go-to, since the peel prohibits parasites from entering the fruit. Be sure to remove and toss the peel before slicing.
Other fruits with thick peels or rinds are safe choices for the same reason. Think pineapple, watermelon, cantaloupe, and oranges.
Whole fruit or smoothies (not juices) are solid sources of fiber — each serving contains a few grams that add up toward the daily recommended goal of about 30 grams.
Follow proper food safety precautions
In addition to swapping out certain foods, de Latour said you can also make safer choices in how you cook and shop.
If you're going to eat lettuce, for instance, buying local produce direct from a farmers market may be lower risk.
While thoroughly washing your produce is generally a good idea, it's unlikely to be very effective against Cyclospora, which experts say can be sticky and tough to remove.
The only surefire way to get rid of the parasite is to raise the food's temperature to 158 degrees. Consider making any fresh berries into compote, a lower-sugar, less-processed alternative to jam. Similarly, high-risk ingredients like snow peas, parsley, and cilantro are ok to use in stir-fries or soups that are thoroughly cooked.
As for mixed greens, whether they're tossed in a salad or garnishing burgers, burritos, or grain bowls, it's best to wait to enjoy them until the outbreak is under control.
This article is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your qualified physician or healthcare provider.
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Gabby is a Senior Health Reporter, with a focus on nutrition, fitness, longevity, and all things performance.Her coverage spans from the daily routines of top athletes like Michael Phelps and Coco Gauff to the latest cutting-edge science on building muscle to the rise of peptides, supplements, and GLP medications. She loves a deep dive into fitness subcultures, health companies, or the science behind managing and preventing disease, particularly early-onset cancers. Gabby has a background in investigative journalism (previously contributing research for an investigation on correctional healthcare for the New Yorker).In her free time, she likes lifting heavy, running fast, and playing roller derby for Gotham in New York City.Send story ideas and tips to [email protected].Expertise/Interests
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