Our body is like a working machine, all the parts need to be working well for it to maintain a long-lasting life. Like so, maintaining a healthy digestive system is very important for your overall well-being, and dietary fiber plays a pivotal role in this process. If you've been eating a lot of processed foods or following a diet low in fiber, like the carnivore diet, your digestion might be sluggish. Fiber is like a natural broom for your gut. It helps keep things moving smoothly. While you may thing that eating a highly carnivorous diet is ok, most of those foods are highly processed and because it doesn’t have fiber, there isn’t a component that can help break down that food. Fiber acts as a natural regulator, promoting regular bowel movements and preventing constipation. It adds bulk to stool, making it easier to pass through the digestive tract. This prevents constipation and keeps you regular. Plus, certain types of fiber can also slow down how quickly your body absorbs sugar and can even help lower your cholesterol levels. Most adults need about 25 to 30 grams of fiber every day, and it's best to get it from whole foods like fruits and vegetables, rather than relying on fiber supplements. You must make sure that your fiber intake is adequate because it is essential for optimal digestive health and overall well-being. While berries are known for their high fiber content, stone fruits like apricots offer a valuable alternative.

Apricots are a tasty and convenient way to boost your fiber intake. Just one cup of apricot halves gives you about 3 grams of fiber, and it's only about 74 calories. That's a great way to get some extra nutrients without adding a lot of calories to your diet. To get the most fiber, make sure you eat the skin of the apricot. It's where a lot of the fiber is concentrated. Besides fiber, apricots are also packed with other good-for-you nutrients, including potassium, vitamin C, vitamin E, and vitamin A (in the form of beta-carotene). So, adding apricots to your meals or snacks is a simple way to support your digestion and overall health.

How Apricots Support Digestion and Cholesterol Management

Apricots contain two types of fiber: soluble and insoluble. These work together to keep your digestive system happy. Insoluble fiber is like a scrub brush, adding bulk to your stool and stimulating your gut to move things along. Soluble fiber is like a sponge, it mixes with water to soften your stool, making it easier to pass. Apricots are also about 86% water, which is another important factor in preventing constipation. They also contain a natural sugar alcohol called sorbitol, which can have a mild laxative effect. The soluble fiber in apricots also helps manage cholesterol by binding to it in your gut and preventing it from being absorbed into your bloodstream. This helps lower your "bad" LDL cholesterol.

Apricots aren't just good for digestion and cholesterol; they offer a range of other health benefits too. They contain special plant compounds called phenolic compounds, which act as antioxidants. Antioxidants protect your cells from damage caused by harmful molecules called free radicals. This protection is important for your heart health and can also help protect against long-term health problems like stomach inflammation (gastritis), liver disease, and hardening of the arteries (atherosclerosis). These plant compounds also help reduce inflammation throughout your body, which is linked to many chronic diseases. So, eating apricots is a great way to give your body a boost of protective nutrients.

Today, protein has found its way into everything from coffee and cereal to chips and even water. But a new scientific review suggests that for many adults, especially those who are not physically active, consuming more protein than needed may offer little benefit and could even have pose unintended health consequences.

Published in Cell Press Blue, the review analyzed more than 350 studies on restriction of protein, aging, metabolism, and longevity across humans and animal models.

Researchers concluded that while protein remains essential in one's diet, most sedentary adults are likely consuming more than they need. It also found that bringing down excess protein intake may support healthier aging.

“It’s absolutely crystal clear that there are benefits of protein to muscle growth and exercise response of active individuals,” said Dr. Dudley Lamming, aging researcher at the University of Wisconsin-Madison and the review’s corresponding author.

“But because most people are relatively sedentary, many people are likely consuming more protein than they actually need, which probably has negative health consequences,” he added.

Can Eating Less Protein Help?

The researchers explain that eating less protein appears to activate several biological pathways that are associated to healthy aging.

One key player is fibroblast growth factor 21 (FGF21), a hormone that rises when protein intake is reduced.

Higher FGF21 levels have been associated with increased energy expenditure, better blood sugar control, lower inflammation, and healthier metabolism. Animal studies have also linked elevated FGF21 to longer lifespan.

The review also highlights specific amino acids, including methionine, isoleucine, and valine, which may influence aging-related processes when consumed in excess. Restricting these amino acids appears to alleviate cellular stress and improve metabolic health in experimental studies.

Also read: No Junk Food Near Schools! Maharashtra FDA Bans Sale Of Foods & Drinks High In Fat, Salt & Sugar

Researchers caution that the findings do not mean everyone should start eating a low-protein diet.

Protein requirements vary depending on age, activity level, health status, and life stage. Athletes, pregnant women, people recovering from illness or surgery, and many older adults often require more protein for muscle maintenance and recovery.

“Recent recommendations have encouraged people to eat more protein, but they’ve also encouraged people to exercise more,” Lamming said. “We probably need to personalize protein recommendations based not just on age, but also on how physically active people are.”

How Much Protein Do Adults Actually Need?

For healthy adults, the recommended dietary allowance is 0.8 grams of protein per kilogram of body weight daily. Although individual needs increase with regular exercise, aging, pregnancy, or certain medical conditions.

Many adults already exceed these recommendations through regular meals alone, even before adding protein supplements.

The researchers acknowledge that much of the evidence comes from animal studies, and long-term human trials are still limited. They say future research should determine exactly who benefits from lower protein intake and who needs more.

As protein-fortified products continue to flood supermarket shelves, the researchers argue that dietary advice should become more personalized rather than assuming higher protein intake benefits everyone.

Ultra-processed foods (UPFs), typically high in salt, sugar, and unhealthy fats, have long been associated with obesity, diabetes, hypertension, and other chronic diseases.

Now, new research suggests that the vast majority of foods marketed for toddlers in the US fall into this category. A study led by the University of Texas at Austin found that more than 80% of toddler foods sold in US grocery stores are ultra-processed, while nearly half fail to meet at least one nutrient standard set by the World Health Organization (WHO) for commercial foods intended for children aged 6 to 36 months.

Majority Of Toddler Foods Are Ultra-Processed

Also read: Can Your Child’s Diet Shape Future Diabetes Risk? Study Links Ultra-Processed Foods To Early Insulin Responses

Researchers analyzed 2,783 toddler food products sold across 21 grocery stores in Texas. Using the Nova classification system, they found that 81% of products were ultra-processed, while 49% failed to meet at least one WHO nutrient standard.

Among the products analyzed:

• 81% were classified as ultra-processed.
• 17% exceeded WHO recommendations for sugar.
• 25% exceeded recommended sodium levels.
• 11% exceeded recommended fat levels.
• 12% exceeded recommended energy density.

Products that exceeded WHO recommendations included:

• Fruit pouches (high in sugar)
• Oat bars (high in sugar and calories)
• Mac and cheese (high in sodium and fat)
• Turkey sticks (high in sodium and fat)
• Cheese puffs (high in calories)
• Peanut butter puffs (high in sodium, fat, and calories)

“Many parents may assume that products sold on the baby/toddler food aisles of their grocery stores have to meet certain nutrient standards. Our findings highlight that half of the toddler foods available in local grocery stores do not,” said Erin A. Hudson, a University of Texas at Austin graduate student and science policy fellow with the American Society for Nutrition.

Hudson urged parents "to be vigilant in checking labels and ingredients to determine the nutrient content and processing level of products for their toddlers".

Read More: 'Let's Fix Our Food': India Launches New Policy To Fight Childhood Obesity, Boost Nutrition

Why Is This Concerning?

The toddler years are a crucial period for developing lifelong eating habits and taste preferences. Diets high in added sugars and ultra-processed foods during early childhood may increase the risk of obesity, diabetes, cardiovascular disease, and other chronic illnesses later in life.

The researchers found that ultra-processed toddler foods were significantly more likely to be high in sugar than less-processed alternatives. Excess sugar intake in young children has been consistently linked to poor health outcomes, including obesity and metabolic disorders.

The findings come as the US Food and Drug Administration (FDA) is considering new guidelines for front-of-package nutrition labels, healthy claims and marketing of food products to children. The US currently does not require warning labels on any food products that are high in sugar, sodium or calories.

What Are Ultra-Processed Foods?

Ultra-processed foods (UPFs) are industrially manufactured products made with ingredients and additives rarely used in home cooking, including preservatives, emulsifiers, artificial sweeteners, colorants, flavor enhancers, and hydrogenated oils. They are generally high in refined carbohydrates, added sugars, unhealthy fats, and sodium, while being low in fiber and other essential nutrients.

Research suggests that diets high in UPFs may promote chronic inflammation, disrupt the gut microbiome, and impair insulin regulation over time, potentially increasing the risk of obesity, type 2 diabetes, cardiovascular disease, and other chronic illnesses from an early age.

The monsoon season offers relief from the heat but also creates the perfect environment for bacteria, viruses, and fungi to multiply. As a result, stomach infections, food poisoning, diarrhea, and indigestion become more common.

Thus, fermented foods act as a natural probiotic to keep the gut healthy during the rainy season. They also support digestion, improve nutrient absorption, and may reduce the risk of digestive problems during the rainy season. However, the humidity can spoil the food.

HealthandMe spoke to experts who stressed good hygiene and freshly cooked meals. They also called for foods to be prepared

and stored safely to prevent contamination.

Common probiotic-rich homemade foods include:

• Curd (dahi)
• Buttermilk (chaas)
• Fermented rice (panta bhat)
• Idli and dosa batter
• Kanji
• Hygienically prepared homemade pickles

Why Fermented Foods Are Good During Monsoon

The experts said that homemade fermented foods naturally contain beneficial bacteria (probiotics) that help maintain a healthy gut microbiome.

"Monsoon brings a natural dip in immunity, and gut health takes centre stage in staying resilient through the season. Fermented foods are one of the simplest ways to introduce live beneficial bacteria that aid digestion and strengthen the body's natural defence mechanisms," Dr. Eileen Canday, Head of Nutrition & Dietetics at Sir H. N. Reliance Foundation Hospital, Mumbai, told HealthandMe.

Riya Oswal, Clinical Nutritionist at Ruby Hall Clinic, said pairing good hygiene with probiotic-rich fermented foods can help support gut health and strengthen the body's natural defenses.

Why Fermented Foods Can Be Risky During Monsoon

Despite their benefits, fermented foods can become unsafe if they are not prepared or stored properly.

"The higher humidity and fluctuating temperatures during the monsoon create favorable conditions for harmful microorganisms if fermentation is not properly controlled," Dt. Deepali Sharma, Clinical Nutritionist at CK Birla Hospital, Delhi, told HealthandMe.

How to Prepare Fermented Foods Safely

Food safety becomes especially important during the rainy season. The experts recommended to:

• Wash hands thoroughly before preparing food.
• Use clean, sterilized utensils.
• Prepare foods with safe drinking (potable) water.
• Use fresh ingredients.
• Follow the recommended fermentation time and avoid over-fermentation in humid weather.
• Cover food properly while it ferments.
• Refrigerate fermented foods promptly after fermentation.
• Store them in clean, airtight containers.
• Consume them within the recommended storage period.

When Should You Throw Fermented Food Away?

Do not consume homemade fermented foods if they show signs of spoilage. Discard them if you notice:

• An unusual or foul smell
• Mold growth
• Discoloration
• A slimy texture
• An excessively sour taste

"Any fermented item that has been maintained at a temperature beyond the normal room temperature for too long must also be avoided, since it might carry dangerous microbes, even if everything seems fine at first glance," she said.

Who Should Be Extra Careful?

While fermented foods are generally safe for healthy individuals, some people should consult a doctor before consuming homemade fermented products, Oswal told HealthandMe.

These include:

• People with weakened immunity
• Patients undergoing chemotherapy
• Organ transplant recipients
• Those receiving immunosuppressive therapy
• People with serious chronic illnesses
• Individuals with uncontrolled gastrointestinal diseases

Sharma added that infants, older adults with reduced immunity, and pregnant women should consume only freshly prepared and properly stored fermented foods during the monsoon to minimize the risk of infection.