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 a gastroenterologist at Bellevue Hospital and a professor at NYU Grossman School of Medicine
Fruits and veggies are a crucialgulates 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 theies 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 saferre 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 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 solidoward 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
