9 foods that nutritionists will never order at fast food restaurants

“The burritos at Chipotle are a humongous calorie bomb,” says Alicia Romano, MS, RD, LDN, clinical registered dietitian at the Frances Stern Nutrition Center at Tufts Medical Center. “You’re not only eating an abundance of calories, but you’re pushing sodium that’s greater than half of your daily intake.” In fact, one carnitas burrito has 1,350 calories and 2,590 milligrams of sodium. And it’s not the ingredients themselves that are too terrible for you, it’s the large quantities of rice and meats like the carnitas drenched in salty seasonings that overload your meal with carbs, calories, fat, and sodium. Instead, Romano swaps out the burrito for a burrito bowl with half a serving of brown rice, half a serving of beans, grilled chicken, and a small serving of tomato salsa, which cuts your calories down to just 400! And try to skip the guac, which adds an additional 230 calories to your meal.  Muffins 

Nutritionists usually avoid selecting pastries and baked goods like muffins at fast food joints because they’re packed with bad fats like saturated fats and trans fats, a major contributor of obesity and diabetes. When Ilana Muhlstein, a registered dietitian and co-creator of the weight loss program, 2B Mindset, needs a quick breakfast pick-me-up at Starbucks, she never orders the apple bran muffin. “Bran, matcha, and chai are buzzy words that people immediately associate as being healthy,” says Mulhstein. “It’s so deceiving because they’re typically not.” In fact, the apple bran muffin has more fat and calories than the plain bagel at Starbucks.  

Frappuccinos 

Those hazelnut frappuccinos at Starbucks may be your daily morning fix, but nutritionists make sure they stay away from any of the sugary, blended beverages sold at Starbucks or Dunkin Donuts, to name a few places. “If you buy a tall hazelnut frappuccino at Starbucks, you can drink it in under five minutes with the lack of satisfaction and satiation,” says Muhlstein. “It has 45 grams of carbohydrates, it’s purely added sugar and artificial ingredients.”  

Foot-long Italian Subs 

“Be mindful of what you’re putting on your sub,” says Romano. “I steer clear of the spicy Italian sub at Subway because of its highly saturated meats like pepperoni and salami and I don’t do any of the premix mayo-based sauces or teriyaki sauce because those sauces can be high in sugar in fat.” But the ingredients aren’t the only things you should be conscious of; you should be wary of the portion size too. A foot-long sub can be calorically dense and packed with sodium pushing 1,300 mg or more, so stick to eating six inches one day and save the other half for the next. Another tip: ask them to scoop out the insides of the bread. “I personally like to ask them to scoop out the bread because it takes out an entire serving of carbs and lets you get more veggies in there,” says Jenna Braddock, MSH, RDN, CSSD, a sports dietitian in Florida. “This tip is particularly great for people who need to manage their carbs like diabetics.” 

Double Beef Patty Burgers 

There’s nothing more satisfying than taking a big bite out of a juicy burger, but nutritionists agree that there’s no nutritional value in eating two burger patties on one bun. “It’s just a major salt and fat explosion, which tastes good, but doesn’t serve you well for energy throughout the day,” says Braddock. For instance, the Double Whopper at Burger King has 58 grams of fat, which includes 3 grams of trans fat and 20 grams of saturated fat. Consuming an abundant amount of fat will do nothing for you but zap your energy sources for the day and expand your waistline! If Braddock ever orders a burger, she gets one at a restaurant where the ingredients are fresh and homemade.  

Milkshakes 

Nutritionists try not to waste their calories or nutrition on a milkshake and fries for dinner. A small chocolate milkshake at McDonald’s has 74 grams of sugar, which is the equivalent to eating 18 teaspoons of sugar! And that high sugar count is when the shake is made with reduced fat vanilla ice cream and light whipped cream. “We get a lot more satisfaction from chewing than we get from sipping,” says Muhlstein. “For the same amount of calories, you could probably have a burger.”

 Fruit and yogurt parfaits

 IMG_191/SHUTTERSTOCKBraddock says that you’re better off making your own fruit and yogurt parfait at home than purchasing one at Starbucks or McDonald’s because the plain yogurts they use are sometimes high in added sugars, even if they’re lowfat. The Fresh Blueberries and Honey Greek Yogurt Parfait at Starbucks contains 29 grams of sugar to be exact.  

Fried Chicken Sandwich

 ZYNATIS/SHUTTERSTOCKYou may think that ordering a chicken sandwich is the healthier option than ordering a burger at a fast food restaurant, but once you deep fry it, you can kiss its reputation for “lean, mean protein” goodbye. Braddock usually never orders the Chik-fil-A Chicken Sandwich. “It’s very greasy and I feel like I’m greasy after I eat it,” she says. “It’s also high in sodium at 1,350 milligrams, which can make you retain water and feel puffy.” Nutritionist Caroline West Passerello, MS, RDN, LDN, CLT and spokesperson for the Academy of Nutrition and Dietetics recommends cutting off the breading for a healthier take on the signature Chik-fil-A classic. 

Burgers with the Bun 

“Never waste your time with a bun, it’s an easy way to reduce the fat and calories,” says Muhlstein. “If I eat a burger, I take off the top bun at least because an open face is a happy face!” Most buns you find at fast food places are made from nothing but flour, high fructose corn syrup, and tons of additives that you can’t pronounce. Muhlstein says that bread should only contain three key ingredients: flour, water, yeast, but the ingredients list for fast food buns can go on forever.  

These Inflammation-Causing Foods Should Be Avoided at All Costs

You’ve heard of inflammation — your body’s natural response to protect you and repair damaged tissue after you’re hurt. And this process is vital, as without it, you’d be more likely to die of an infected wound. Inflammation has saved your life on many occasions without you even knowing it, says Live Science.

Trouble arises, however, when you start dealing with chronic inflammation. This type can persist through your entire life and is linked to ailments like heart disease and diabetes. And if you’re eating the following inflammatory foods, you could be unknowingly starting a war in your body.

1. Dairy

Sorry, cheese and ice cream lovers, but dairy can cause a variety of issues related to inflammation. As mindbodygreen notes, dairy is one of the most inflammatory foods we eat.

It’s the proteins and sugar in dairy that are really to blame for its bad rap. If you’re lactose intolerant, then consuming this sugar found in milk is sure to give you problems. Even if lactose isn’t your issue, many people respond poorly to casein and whey, two proteins found in dairy products. And we haven’t even mentioned the growth hormones and antibiotics used on cows for milk production, but these can also cause inflammation.

2. Refined grains

There’s a reason your doctor has told you to stick with whole grains when possible. Healthline explains white breads, pastas, and rice have all the nutrients and fibrous parts removed. This means refined grains have very little fiber, vitamins, or minerals. And because of that lack of fiber, they’re digested much quicker than their whole-wheat counterparts. This causes rapid blood sugar spikes during mealtime, which ultimately can lead to chronic inflammation and a wealth of diseases, like diabetes.

3. Diet foods with artificial sweeteners

Just because it’s approved by the FDA doesn’t necessarily mean you should be eating it. Artificial sweeteners are in all your favorite diet products, but some evidence suggests you might be better off consuming actual sugar. The Arthritis Foundation says if you already have an autoimmune condition, then it may have an impact on your health. Even if you’re just sensitive to artificial sweeteners, eating them may trigger an inflammatory response if your body doesn’t think they belong.

4. Fried foods

You know by now that eating anything deep fried isn’t doing your waistline any favors, but it’s also deeply hurting the inside of your body, too. Fried foods contain loads of saturated fat, which the journal Advances in Nutrition notes can lead to an inflammatory response. And Mother Nature Network says frying foods creates a neurotoxin chemical that also causes issues. Do yourself a favor and bake your foods instead of allowing them to hit that hot oil.

5. Processed meats

We know bacon is a favorite food for many, and you probably haven’t considered how your daily ham sandwich is affecting your health, but both of these meats are highly inflammatory. In fact, any meat that’s been processed and packaged should be avoided like the plague.

NHS Choices notes researchers believe nitrites, the preservatives in these meats, are what triggers an inflammatory response. And there was even a study performed on 1,000 adults, about half of whom had asthma, to see how a diet rich in processed meats affected their condition. The study found eating these products four times a week worsened symptoms.

6. Alcohol

Sorry — we know you’ve heard that your glass of red wine at dinner is helping your heart, but this may not really be the case. While an alcoholic beverage here and there isn’t such a big deal, going out drinking on a consistent basis can cause a serious inflammatory response and increase your risk of developing disease. An article from the World Journal of Gastroenterology explains chronic alcohol consumption impairs how well your gut and livers works, thus leading to inflammation and organ damage.

7. Sugar-laden desserts

You probably know this by now, but your sweet tooth may be increasing your risk of developing heart disease, cancer, diabetes, and even arthritis. Healthline notes the types of sugar you’re most likely eating too much of are table sugar, known as sucrose, and high-fructose corn syrup.

One study found those who consumed soft drinks sweetened with sucrose were producing higher levels of uric acid in their body, which drives inflammation. And another study suggests sugar intake has a strong connection with the development of breast cancer due to its inflammatory properties.

8. Movie theater popcorn

That small bag of movie theater popcorn may seem innocent, but it’s actually full of saturated and trans fats that can cause a huge inflammatory response. The New York Times notes most theaters pop their corn in hydrogenated coconut oil, and that “butter” you can add on top is just more partially-hydrogenated oil.

When you hear the word “hydrogenated” beware that this means there are trans fats lurking in your food. And trans fats are a disaster for your body, as they cause a significant amount of systematic inflammation.

9. Artificial coloring

You probably didn’t know artificial food dyes can make you sick, but it’s certainly something to keep in mind. As one study says, artificial dyes are made from petroleum, and they’re cheaper and last longer than dyes made naturally. The problem here is these dyes can bind with body proteins and create inflammation. This can then lead to the development of autoimmune disorders or even behavioral problems.

10. Vegetable oil

Omega-3 fatty acids have been making waves in the health world for their benefits. On the other side of the coin, omega-6s are a major cause of inflammation. Shape notes vegetable oils like soy, sunflower, corn, cottonseed, and safflower are all rich sources of omega-6 fatty acids. If you’re not eating enough omega-3-rich foods like fish, flaxseeds, or walnuts to offset your omega-6 consumption, you could have some serious inflammatory problems. Opt for extra virgin olive oil when you can.

11. Seasoning mixes

Your spice cabinet seems innocent, but Shape says your seasonings can actually trigger an inflammatory response. So, what’s the deal with your spices? Many of the mixes are incredibly high in sodium (we’re looking at you, taco seasoning). And a high sodium to potassium ratio in your diet can trigger inflammation and put your heart at risk. Aim to use fresh or dried herbs without the salt overdose whenever possible.

12. Seitan

Vegans and vegetarians everywhere have probably told you about the wonders of seitan. While it can mimic the taste and texture of meat, it’s also made entirely from gluten. Many people can eat gluten-heavy foods without noticing any ill effects. But for those with celiac disease or a gluten intolerance, seitan can cause a serious inflammatory response, Care2 explains. You might be better off going with tofu if you’re looking for a meat substitute.

13. Peanuts

We’re hoping by now you know not to be deceived by the name of the peanut, as it’s not a nut at all. It’s a legume rich in protein that make it a healthful snacking option for many to reach for. While those with an allergy certainly can’t eat peanuts, there’s another issue that can cause inflammation — naturally occurring fungi found on the legume. Dr. Becky Campbell tells mindbodygreen that in her experience, exposure to this mold has contributed to higher levels of inflammation.

14. Steak

Research continually shows different data concerning the health effects of eating red meat. While we know too much of anything is never good, the Independent explains a new study suggests eating unprocessed red meat in large quantities increases the risk of developing an inflammatory bowel condition. The evidence wasn’t conclusive, as those used in the sample also tended to smoke more, eat little fiber, and exercise less. But even so, you’ll want to at least eat grass-fed beef over grain-fed to make sure you’re not causing an inflammatory response in your digestive system.

Here’s what you can do to reduce inflammation

Aside from avoiding these foods, you can make lifestyle changes to see some anti-inflammatory benefits. Nutritionist Kellyann Petrucci tells mindbodygreen you should stay away from antibiotics, antacids, and certain over-the-counter pain relievers. These can be disruptive to your gut, which can trigger inflammation through your whole body.

You should also, of course, get your body moving regularly, sleep for at least seven hours a night, and get plenty of sunlight for much-needed vitamin D.

The link between your gut health and autoimmune diseases

One in five Americans — about 50 million people in the United States — have an autoimmune disease. These include conditions such as lupus, rheumatoid arthritis, and multiple sclerosis which occur when the immune system begins attacking the body’s own organs, tissues, and cells. Research suggests that these diseases are on the upswing, with reports showing that Type 1 diabetes, lupus, and celiac disease, for example, are being diagnosed more frequently.

Medical experts are still mystified about what exactly causes autoimmune diseases and why some people are more susceptible to them. But now, fascinating new research shows that your gut bacteria — yup, you read that right — may play an important role.

A 2017 study published in the Journal of Experimental Medicine found that mice carrying a mutated gene that made them more susceptible to autoimmune disorders also showed changes in gut bacteria at around the same time they began to develop autoimmune symptoms. But when researchers gave the mice a probiotic to “reset” their gut, the mice’s digestive systems returned to normal, and they had decreased inflammation and a longer lifespan.

“Eighty percent of your body’s immune system is located in your gut, so if you don’t have a healthy gut, you can’t have a healthy immune system,” Amy Myers, MD, an Austin, Texas, specialist in autoimmune diseases and author of The Autoimmune Solution, points out to Yahoo Lifestyle.

How your gut affects your health

Your gut does more than just digest your food. It’s home to trillions of bacteria, fungi, and viruses that make up your stomach’s microbiome. While some of these bugs are bad, some are also good, helping your gastrointestinal (GI) tract run smoothly by breaking down food, synthesizing vitamins and other nutrients, and helping fight against germs that can cause infections, Shajan Sugandha, MD, a GI specialist at the University of Alabama in Birmingham, tells Yahoo Lifestyle.

When your microbiome is in tiptop shape, your digestion works well. But if it’s thrown off — which can happen due to anything ranging from a poor diet to medications like antibiotics to stress or a bout of the stomach flu — then some undigested toxins and unfriendly bacteria can stray from your GI tract, causing inflammation throughout your body, explains Myers.

This may help explain why research is now increasingly linking the microbiome to conditions such as obesity, Parkinson’s disease, and depression. Another theory is that some people’s bodies respond by sending their immune system into overdrive, so that anytime you come into contact with these bad bugs, your immune system fires off a cascade of inflammatory chemicals that cause you to develop chronic inflammation, and in time, an autoimmune disease, notes Myers.

This may be particularly true when it comes to multiple sclerosis, a type of autoimmune condition in which the body begins to attack the central nervous system — the brain, spinal cord, and optic nerves. This disorder, which affects over two million people worldwide, can be devastating, causing symptoms like trouble walking, muscle weakness, and vision, bowel, and bladder problems. But a University of California, San Francisco study published in 2017 in the journalProceedings of the National Academy of Sciences sheds new light on the disease. When researchers analyzed the microbiomes of 71 people with MS versus 71 healthy controls, they found that patients with MS had four times the amount of two types of bacteria: Acinetobacter calcoaceticus and Akkermansia muciniphila. In addition, they had one-quarter of another type of bacteria, Parabacteroides distasonis, compared to people without the disease.

Researchers then took the study one step further, injecting gut bacteria from the MS patients into mice and then inducing brain inflammation in mice that received gut bacteria from healthy individuals. Within three weeks, the MS-infused mice had developed much more severe brain inflammation than those given the normal gut bacteria.

In a second German study published in October 2017, also in PNAS, researchers examined 34 pairs of twins in which only one of each had MS. They then took samples of their gut microbes and injected them into mice already predisposed to develop a disease like MS. More of the rodents who got the MS microbiome ended up developing MS-like symptoms, such as brain inflammation, than those who got the healthy microbiome.

Most of this research has been done only in mice, and experts caution that it needs to be replicated in humans before coming to firm conclusions. But, “I think all of these studies lend credence to the belief now that keeping your microbiome healthy, with a diversity of bacteria, is important for overall health, especially if you have a genetic predilection or other risk factors for developing an autoimmune disease,” Daniel Freedberg, MD, a gastroenterologist and assistant professor of medicine at Columbia University Medical Center, tells Yahoo Lifestyle.

How to keep your gut in tiptop shape

The best way to keep your microbiome healthy is through a good diet, says Freedberg. The good bacteria in your gut thrive on high-fiber foods (think: lentils, green peas, and raspberries), as well as fermented foods, such as plain yogurt with active cultures, sauerkraut, miso, and pickled vegetables.

A 2016 study in the journal Science found that plentiful consumption of those foods — as well as, surprisingly, coffee, tea, and wine — helped keep gut bacteria healthy.

Foods high in sugar, on the other hand, such as whole milk and sodas, had the opposite effect. A 2013 Harvard studyalso found that an animal protein-rich diet filled with meat and cheese dramatically alters your microbiome, and not in a good way: It promotes the rise of certain types of bacteria linked to inflammation.

Certain drugs, such as antibiotics, can also harm your microbiome. These meds kill the good bacteria in your gut along with harmful ones, and your microbiome may not recover for months after a course of antibiotics. That’s one reason why you shouldn’t take those drugs unless you really need them, notes Sugandha. Other drugs that can impact your gut microbiome are medicines that kill off stomach acid, like antacids and protein pump inhibitors, and the diabetes drug metformin.

The research on probiotics is murky, according to Sugandha, and it’s not quite clear yet which strains are best for your microbiome and who might need them. That’s why most doctors recommend trying to get most of your probiotics through food. That said, if you’re on antibiotics or another drug that can kill off stomach bacteria, two types that have the most research behind them are Lactobacillus rhamnosus GG (aka LGG) and Saccharomyces boulardii. And although probiotics are considered safe for healthy people to take, it’s always best to check with your doctor first.

You never need a multivitamin if you eat these 15 foods

Don’t decide whether or not to quit your multivitamin before speaking with your doctor or a nutritionist — a professional will be better equipped to tell you whether or not you truly need a supplement to get the nutrients you need. But the average healthy eater shouldn’t need a multivitamin, in theory, to get adequate nutrition from their diet.

There are two main types of nutrients that the body needs: macronutrients and micronutrients. Macronutrients include protein, carbohydrates, and fat — all of which must come from the food you eat. Micronutrients are more difficult to keep track of, however, since not all foods contain them. A bag of Cheetos, for instance, has far fewer micronutrients than a vitamin-rich superfood.

According to the U.S. Department of Agriculture dietary guidelines, adult Americans may not get enough of certain micronutrients: calcium, fiber, folate, iron, magnesium, potassium, vitamin A, vitamin B12, vitamin C, vitamin D, and vitamin E. Many people choose to rely on a multivitamin to supply these crucial micronutrients. But instead of a multivitamin, a diet rich with these 15 nutritious foods could supply enough of these nutrients instead.

Almonds

This fruit — yes, almonds are a fruit — can boost your health in all kinds of ways. Almonds can lower your cholesterol and might even make you smarter. Eating a serving of almonds supplies your body with fiber, fat, vitamin E, manganese, and magnesium. 

Asparagus

It might make your pee smell weird, but it’s worth that tiny consequence for the immense nutritional benefit this vegetable provides. It’s been known to help ease anxiety and depression — perhaps due to the huge portion of vitamins and minerals. Asparagus contains vitamin K, folate, copper, selenium, vitamin B1, vitamin B2, vitamin C, vitamin E, dietary fiber, manganese, phosphorus, vitamin B3, potassium, choline, vitamin A, zinc, iron, protein, vitamin B6, and pantothenic acid. 

Bananas

Bananas are best known for their potassium and fiber content, but that’s not all this versatile fruit provides. Other nutrients in bananas, such as vitamin B6 and tryptophan, can help to boost your mood and overall health.

Beans

From black beans to lima beans, you can’t go wrong with this nutritious staple. Your digestive system will thank you for all the fiber that beans provide, and the rest of your body will benefit from the copper, folate, iron, magnesium, manganese, phosphorous, potassium, and zinc. Beans are great additions to salad, wholesome ingredients to cook with, and a satisfying side for your barbecue. 

Berries

Whether you’re eating them fresh or baking them into a sweet summer treat, berries are a healthful staple you should always have on hand. Especially great for cold and flu season, berries are loaded with vitamin C and antioxidants. If berries aren’t in season, they are absolutely worth buying frozen — and that way, they won’t go bad!

Broccoli

Broccoli is one of those vegetables that truly cannot be overrated — it has many of the nutrients included in most multivitamins, including vitamin K, vitamin C, chromium, folate, fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A, potassium, and copper. Yeah, that’s a lot of nutrients. It also happens to be a main ingredient in many a delicious recipe, ranging from creamy pasta to cheesy soup.

Chicken

Perfect for busy weeknights, chicken is a lean source of protein with over 100 easy ways to prepare. Besides the protein, chicken is an unexpectedly rich source of vitamins and minerals. The full list includes thiamin, zinc, copper, manganese, vitamin C, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, iron, phosphorus, and selenium. Whip up something savory in your slow-cooker or keep it simple by making a healthy meal from a supermarket rotisserie chicken.

Eggs

There are few foods as eggs-cellent as the simple, elegant egg. Don’t skip the yolk — that’s where most of the nutrients lie. From just one egg, you can derive a significant source of dietary fiber, vitamin C, copper, riboflavin, vitamin B-12, selenium, phosphorus, and iron. The best part about eggs is that you never have to get bored eating them. There are dozens of ways to cook your dozen eggs. From cook-ahead breakfast recipes to heavenly ways to cook deviled eggs, we have you covered. For a foolproof guide to cooking eggs any way from scrambled to fried, click here.

Fats

Fats are an absolutely crucial part of your diet — you should try to incorporate a source of dietary fat in every meal. Part of the reason healthy fats are so important is their role in nutrient absorption for your body. Fat-soluble vitamins, which include vitamins A, D, E, and K, are best absorbed by the body when paired with high-fat foods. Some foods high in fats are oils, nuts, seeds, butter, and avocados. Cook with butter or oils and pair other fat-rich foods such as nut butter to boost your nutrient intake.

Milk

We’re not talking almond, cashew, or whatever other kind of plant-based milk. If you’re trying to load up on nutrients, regular old cow’s milk is likely your best bet. Milk contains important nutrients such as calcium, vitamin D, phosphorus, magnesium, potassium, vitamin B12, and zinc. If you hate drinking it, there are ways to cook with milk to ensure you get the bone-building nutrients you could be missing.

Potatoes

Since they’re the main ingredient in lots of grease-laden foods like French fries and latkes, potatoes have a bad reputation. But potatoes can absolutely be part of a healthy diet so long as you know how to cook them. One potato has more potassium than a banana, plus vitamin B6, a ton of vitamin C, iron, and magnesium. For 50 of our best potato recipes, mashed and beyond, click here.

Salmon

This healthy seafood staple of the Mediterranean diet is known for its omega-3 fatty acids. But the truth is that it contains so much more. One 4-ounce serving of salmon contains more vitamin D than your recommended daily amount. Additionally, if you indulge in one of these delicious salmon recipes, you’ll be eating vitamin B12, selenium, vitamin B6, niacin, phosphorus, choline, potassium, and biotin.

Spinach

Don’t underestimate the power of leafy greens. Spinach has all kinds of important nutrients —it’s an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, vitamin C, phosphorus, vitamin B1, zinc, and choline. When you’re choosing what to eat as a base of your salad, keep that in mind. Kale might be trendy, but once you try out a few of these spectacular spinach recipes, you’ll forget all about it.

Sweet Potatoes

Vitamin A is one of the less common nutrients you need — don’t miss out on sweet potatoes or another vision-boosting food, especially if you’re trying to get all the vitamins you need from food alone. Since sweet potatoes can help you live past 100 according to some studies, we recommend getting your vitamin A from this healthy carbohydrate!

Whole Grains

Whole grains can add a whole lot of nutrients to your diet. Loading up on whole grains such as whole wheat bread, brown rice, quinoa, and other unrefined grains could help cut your risk of disease and regulate healthy digestion. These grains contain B vitamins, iron, magnesium, and selenium. If you’re cutting carbs, keep that in mind — missing out on these nutrients could have some really uncomfortable consequences.

Could Chewing Gum Be Behind Your Gut Issues?

Identifying the dietary cause of your gut issues can seem like an impossible puzzle. One day, you’re sure it’s peppers. The next, peppers are fine, but grains aren’t. Pair that with the diarrhea, bloating and constipation that come with intestinal inflammation and it can feel like your own little slice of digestive hell.

But perhaps there is a new answer. There is a food additive you probably haven’t considered, and your chewing gum is loaded with it. That’s right, you may have fresher breath and whiter teeth, but the titanium dioxide in your gum may be fueling the inflammation in your intestines.

It’s well-known that gum isn’t necessarily the cleanest not-a-food product. Loaded with BHT and aspartame, it seems like titanium dioxide is just another in a long list of chewing gum’s questionable ingredients. According to the recent study, when participants ate foods containing titanium dioxide for 5 days, they exhibited small but significant intestinal changes.

The little hairs inside the intestines—the microvilli—showed a reduced ability to absorb important nutrients, which, let’s be honest, is their main job. Metabolism also slowed and participants experienced a slight increase of intestinal permeability, meaning leaky gut. On the whole, the very small but regular quantities of titanium dioxide caused slight changes to the cellular structure of the intestines, changes which encouraged a heightened inflammatory response in the intestinal system.

That’s all from chronic titanium dioxide consumption, something as simple as chewing a piece of gum or two at each meal.

This isn’t entirely shocking information. Prior animal studies have confirmed a link between titanium dioxide and worsened gut health. A 2017 study using mice showed that titanium dioxide consumption indeed exacerbates intestinal disorders like Crohn’s disease, colitis and IBS. But is it the same risk for humans? It would appear so.

Of course, gum isn’t the only product that contains titanium dioxide. In fact, it’s everywhere, from toothpaste and sunscreen to candies, cheeses, marshmallows and breads. Manufacturers use titanium dioxide mainly for its whitening effect, but also for its anti-caking properties. Yeah, it’s all over those white powdered mini-doughnuts you used to eat as a kid. And your tooth whitening strips. And in paper, ink and paint. Yum.

Titanium dioxide has no purported health benefits when consumed. It’s main food purpose is texture and coloring. And yet, the International Agency for Research on Cancerrecently classified titanium dioxide as a “possibly carcinogenic to humans” when inhaled. While this is based on very specific research on rats, it does raise concern. Should this chemical really be going in our foods? Or is it harmless enough for the majority of people?

You may be surprised to find out that even certain probiotics, supplements specifically made for improving intestinal health, actually contain titanium dioxide as an ingredient. That’s why it’s important to start looking at your labels and taking note of how many foods contain titanium dioxide. Be the Sherlock Holmes of your own body. With a little sleuthing, you can bring your intestinal issues a lot of relief.

Fox News analyst blasts network as 'propaganda machine' while announcing departure

A longtime Fox News analyst sharply criticized the network on Tuesday, denouncing the outlet as a "propaganda machine" devoted to President Trump, and saying that it was "wittingly harming our system of government for profit," in a stunning internal email announcing his exit from the company.

Ralph Peters, a US Army lieutenant colonel who served as a military analyst for Fox News, said he felt "compelled to explain" his departure from the company to colleagues, before skewering the network he has called home for years. Peters had been telling friends that he planned on leaving the network in a "nuclear" fashion, one of those friends told CNN. (In an email Wednesday morning, Peters said he had not told friends he "intended to make a splash" on his way out.)

"Four decades ago, I took an oath as a newly commissioned officer. I swore to 'support and defend the Constitution,' and that oath did not expire when I took off my uniform," Peters wrote in the letter sent to a handful of colleagues. "Today, I feel that Fox News is assaulting our constitutional order and the rule of law, while fostering corrosive and unjustified paranoia among viewers. Over my decade with Fox, I long was proud of the association. Now I am ashamed." 

In the letter, which was first reported on by BuzzFeed and confirmed by CNN, Peters said that he believed Fox News "degenerated from providing a legitimate and much-needed outlet for conservative voices" to morphing into a "mere propaganda machine for a destructive and ethically ruinous administration."

Peters cited the Fox News opinion hosts' relentless attacks on the FBI, Justice Department, intelligence agencies, and other branches of government. He said he believed Fox News was knowingly causing harm to the country in exchange for profit.

Peters said his criticism did not apply to Fox Business, the sister channel of Fox News, and said he deeply respected "the hard-news reporters at Fox," calling them "some of the best men and women in the business."

Fox News responded to Peters' email in a statement Tuesday evening. "Ralph Peters is entitled to his opinion despite the fact that he's choosing to use it as a weapon in order to gain attention," the network said. "We are extremely proud of our top-rated primetime hosts and all of our opinion programing." 

Peters told CNN in an email, "Fox can assail me all it wants, but I intend to do what I believe is ethically correct."

As of late, Fox News has faced mounting criticism from the company's own employees. In October, "Fox News Sunday" anchor Chris Wallace told the Associated Press he was botheredby how some of his colleagues on the opinion side of the network used their platforms to attack the media. And Shepard Smith, the chief news anchor at Fox News, was critical of the Fox News opinion bloc in a story published last week.