Yeah I’m one of those people. I’ll pick up product after product, turn it over, possibly curse at it first, “where are the bloody ingredients?! Oh, there they are! Why do they make it so small?" And read, while everyone swishes past me.
Unless it’s a product I buy on a regular basis, I will read the nutritional information before placing it in my trolley (or back on the shelf). This is an important skill to have if you want to eat a healthy diet. But even more important for those who have specific dietary requirements.
Many of us think we know how to read food labels; however, it’s a lot more complicated than most realise. For example, picking up a product that has words such as ‘natural’, or ‘no added MSG’, or ‘lite’ are more often than not, completely misleading. They may be legal, but not really the whole truth.
So what do we pay attention to? Well firstly, please take those “claims” on label with a grain of salt. Or a grain of sugar if you have a sweet tooth. Be sceptical. Flip the product over and focus on the Nutritional Information Panel and the Ingredient List.
Label reading 101
Misleading Label Claims
Some Alternative Names for Sugar
Sucrose, dextrose, fructose, glucose, golden syrup, honey, maple syrup, corn syrup, fruit syrup, monosaccharides, disaccharides, malt, maltose, mannitol, lactose, brown sugar, caster sugar, maple syrup, raw sugar, molasses, syrup, fruit juice concentrate, sorbitol, xylitol and modified carbohydrate.
Some High Salt Ingredients
Baking powder, celery salt, garlic salt, meat/yeast extract, monosodium glutamate, (MSG), onion salt, rock salt, sea salt, sodium, sodium ascorbate, sodium bicarbonate, sodium nitrate/nitrite, stock cubes, vegetable salt.
This is just a short overview of label reading. There is much more to understand that I can’t cover in a short blog post. I will be going into much more detail in my course. But for now, happy label reading 😊
I have a lot of people come to me and state that they are allergic to this food and that food, when in fact they do not have a food allergy, it’s simply a food intolerance. The term 'food allergy' is often misused because many people don’t know the difference between an allergy and an intolerance.
Food allergies are quite serious and usually life-long. Although, some kids grow out of allergies, many will have to live with their food allergy for life, especially if it begins in adulthood.
On the other hand, food intolerance may be curable, depending on the cause. I bold that because it’s important. The cause is important. For me, the cause of my multiple food intolerances were due to gut health. I fixed my gut health and I cured my food intolerances, which, at my worst, included gluten (non-celiac), casein, nuts, all fruit, most vegetables (except root vegies), most grains (except rice) and legumes.
So what’s the difference between a food allergy and a food intolerance?
A food allergy involves the immune system, whereas a food intolerance involves the digestive system (except for sulphite and benzoate reactions). A food intolerance can cause a wide range of symptoms, such as bloating, gas, stomach pain, diarrhoea, irritable bowel syndrome, hives, rashes and headaches. Food intolerances take longer to manifest, and reactions can happen days after ingesting the food. However, food allergies cause a rapid reaction and can sometimes be deadly.
Food Allergies – Immune Mediated
Food Intolerance – Non-Immune Mediated
How Do You Diagnose a Food Intolerance?
Food intolerance can be difficult to diagnose. Particularly since symptoms often appear 24 to 48 hours after ingesting the offending food. Another factor which makes diagnosing food intolerance difficult is dose dependency. Many people with food intolerance will experience more, or less severe symptoms depending on how much they eat. Food intolerance is often dose dependent.
Diagnosis of a food intolerance should be done alongside your doctor and dietician if possible; involving clinical history, responses to testing and treatment, identifying triggers, and the elimination of other conditions that may be causing symptoms.
Be aware of unorthodox testing which can be quite misleading. These “tests” for food allergies and intolerance are expensive and have no credible evidence. They can even lead to misleading results and dangerous treatments. Some of these include, Vega testing, kinesiology, allergy elimination, cytotoxic food testing, iridology, pulse testing, hair analysis and IgG food antibody testing. These tests often play on your desperation. I tried a number of these methods when I was very sick and desperate for answers. I wasted A LOT of money!
I know from experience that doctors often don’t know much about nutrition (there are some that do). So working with your GP as well as a nutritionist or dietitian is the best course of action.
"There’s no point worrying about something that’s out of your control."
This is what someone said to me this morning while I was worrying about something that was out of my control. I’m really good at worrying about things that are out of my control. But this little piece of wisdom made me pay attention. Although I already knew it, I don’t always practice it.
Worry is a form of stress, and ongoing stress is bad for your health. Particularly your gut health. For me, worry and stress have been the main cause of my past health problems. I’ve always had a pretty good diet. But you can eat a great diet and still disrupt the balance of your bacteria with chronic stress. This is why I go on and on about a holistic approach to wellness so much.
Ongoing stress can change the balance of good and bad bacteria in our gut. The bacteria that affects our immunity, mood and digestion. Chronic stress can lead to changes in the diversity, composition, and abundance of microorganisms in the gut. And when these communities become less diverse, bad bacteria have the opportunity to multiple. These changes can have profound implications on our health if left unchecked, particularly on mental health and immunity.
How Does Stress Affect the Gut?
When faced with a stressful situation, your “fight or flight” mode kicks in. This sends a bunch or stress hormones throughout the body, mainly adrenaline and cortisol. These hormones increase your heart rate and breathing. However, your digestive system is slowed.
All of this is ok for the occasional stressful situation, one where you have time to recover properly and move on. However, chronic stress keeps your body in this state and in constant inflammation, which is not good for many reasons, but we’ll stick to gut bacteria since this is what I’m writing about right now.
Animal studies have actually shown how stress changes the composition of gut bacteria. These studies have also shown that stress makes the gut more permeable, which means stuff gets through and into the bloodstream that shouldn’t. This can activate immune and inflammatory responses which triggers more stress hormones to be released.
So What Can I Do Man?
Reduce stress. You knew I was going to say that didn’t you? Unfortunately, it’s not that easy in the Western world. But only focussing on diet won’t fix everything. It certainly helps and is an essential part of gut health. But, if you suffer from chronic stress, you will probably still have digestive issues.
I struggled for many years with this. I did everything right (so I thought). I had a degree in nutrition, I knew what to eat, so why wasn’t my gut recovering? Because my chronic stress was too strong. Although I was making some progress, it wasn’t enough. It wasn’t until I took a holistic approach and focused on my mental and spiritual health as well, that I started to see real results.
I recovered from 15 years of non-celiac gluten intolerance, among other food intolerances that are also gone! While I know I still have a long way to go, as I was reminded so elegantly this morning, I have seen results which gives me more motivation to continue.
I’ve always been a worrier, not a warrior, I should be a warrior, but I’m a worrier; anyway, I’m getting away from the point. It’s not an easy feat to change my bad habits. But it’s definitely worth the effort for the joy of eating a piece of cheese or a slice of bread after 15 years of missing out!
When I was chronically ill, I had a lot of food intolerances, most which I have recovered from. Although I wouldn’t want to go back to that, I’m grateful for that experience because it taught me a lot about how food affects your body. I became very aware of food allergies as well, and the difference between an allergy and an intolerance. I also learned a lot about food additives, and how, even in a healthy person, they can negatively affect your body.
Now I’m not saying that everyone reacts the same way to these foods. Everyone is different and what may affect one person, has no effect on another. Look at MSG, I can’t eat that stuff! Yet many people have absolutely no issue with it, and it’s not actually “bad”, but it’s bad for me and others who are sensitive to MSG.
Often it comes down to ‘how much’. Yeah, food additives are not good. They’re not real food; being manufactured in a lab somewhere. And yes, it’s good to avoid these things where possible. However, someone who is quite sensitive may feel negative side effects, particularly mood effects, a lot easier than someone who is not so sensitive, and it’s probably best to avoid additives altogether.
So, in general, those who are healthy (physically and mentally) may find that the occasional lolly or soft drink, or packet of chips is no big deal. However, it becomes a big deal when it’s a daily thing and it begins push other healthy foods out of the diet.
How Does Food Affect My Emotional Health?
In Western countries, people are eating a greater amount of food than ever before. But this doesn’t mean that they are well nourished. Unfortunately, many people don’t get enough nutrients to support good brain health; choosing a diet heavy in processed foods, high in sugar and loaded with additives.
Nutritionists (mainly those in the complementary sector), have recognised the connection between nutritional deficiencies and poor mental health for a long time. Psychiatrists are only now realising this connection and understanding the benefits of using nutritional approaches in their treatments.
Inflammation is a common cause of mental health problems, which begins in the gut. Research is showing that nutrients such as magnesium, zinc, B vitamins, vitamin D3 and omega 3 can help to relieve depression and anxiety, improving people’s mood. These nutrients have also shown to improve the mental capacity of those with Alzheimer’s disease.
Many people lack magnesium in their diet, yet it’s an important nutrient for emotional health. One study showed how daily supplementation of magnesium citrate improved the symptoms of depression and anxiety in participants.
Omega 3 fatty acids is also shown to be associated with mental and emotional health. This nutrient is vital for the development and functioning of the central nervous system. A lack of omega 3 is associated with poor comprehension, cognitive decline, and low mood. B vitamins and zinc have also been found to reduce symptoms of anxiety and depression.
How Does Gut Health Affect My Mood?
We know that 90% of serotonin receptors are located in the gut. Serotonin is the key hormone that stabilises mood, happiness and creates feelings of wellbeing. The gut and brain are in constant communicated via the vagus nerve. This connection allows us to understand the connection between diet and disease, including anxiety and depression.
What we eat affects our gut health, which also affects our emotional health. Processed foods and foods containing chemical additives are especially bad for gut health. Ultra-processed foods which are common in the Western diet are manufactured to be extra tasty. This is done by using substances extracted from foods such as sugar and starch, adding food constituents like hydrogenated fats, or adding laboratory-made additives such as colours and flavour enhancers. Some examples of ultra-processed foods include, packaged snack foods, soft drinks, buns, pastries, instant noodles, chicken nuggets and fish fingers.
We already know that a diet high in processed foods contributes to inflammation and disease. Research has shown that “fixing diet first”, before trying gut-modifying therapies such as probiotics, is the best approached to take. Avoiding processed and ultra-processed foods while eating a diet of whole foods should be the first step to improve gut health and overall wellbeing.
It is important to be careful about using food as the only method of treatment for emotional health. For mild to moderate conditions, this can be very effective. However, for serious depression and anxiety further treatment will be needed and it’s important to seek proper medical advice from your doctor.
It’s amazing how much research is emerging about gut health lately. Nearly everyday there’s a new study showing the links between the human microbiome and a specific disease or condition. We are heading in the direction of individualised nutritional treatments that shift gut bacteria in a certain direction to improve health. So exciting!
Food has magical powers to change your gut bacteria. Okay, not magical; pretty scientific really, and pretty damn fast if you choose. As fast as a few days with a drastic diet change, for better or, unfortunately, for worse.
Foods high in sugar are particularly bad for our gut bacteria. However, eating a lot of processed and packaged foods, and red meat in general, will not support the growth of beneficial bacteria in your gut.
Of course, the best diet to support the growth of healthy bacteria is one with A LOT of vegetables. This is where you’ll get that lovely stuff called fibre and resistant starch. These nutrients provide food (prebiotics) for your microbiome; also gas, but that’s ok. Some fruits, legumes, nuts and grains also provide food for your gut bacteria. Some of the best “prebiotic” foods to focus on include:
What is Fibre?
Dietary fibre is basically the edible parts of plants that are resistant to digestion and absorption. Fibre partially or completely ferments in the large intestine, providing food for beneficial bacteria. Dietary fibre plays many roles besides supporting gut bacteria, it also,
Food Labels and a Healthy Gut
When reading food labels, you want to avoid products that are high in sugar, contain additives and low in fibre. If you’re looking for products to feed your gut bacteria, fibre is the first thing to check. We should consume 25 to 30 grams of fibre per day. Most Australian’s do not get anywhere near this amount.
Although it’s always best to get the majority of your nutrients from wholefoods, there’s nothing wrong with choosing a high fibre cereal to support your gut health. However, be very aware of the sugar content as well.
First of all, check the ‘Nutritional Information’ panel. Don’t worry too much about the ‘Per serve’ column unless you are sure that this is exactly how much you will serve yourself (often it’s not). The ‘Per 100g’ is where you should look; this column should also be used when comparing products because different products will have different measurements for their serving sizes.
Under ‘Carbohydrate’ there will be ‘sugar’. A low sugar product will have 5g or less per 100g. Anything above 10g per 100g is considered a high sugar product. If the product contains fruit, the 'sugar' amount will also include natural sugars that come from fruit. If this is the case, have a look at the ingredients to get an idea of how much “processed sugar” it contains.
IBS and Prebiotic Foods
People who have medically diagnosed IBS often find high fibre foods aggravate their symptoms. As a result, this information may not apply at the moment. The ‘Monash University low FODMAP diet’ has shown to be an effective treatment for IBS. You should only take on this diet under supervision of a dietitian. It is recommended that this diet is followed for 2 to 6 weeks and then your dietitian will advise you on re-introducing foods slowly. The long-term goal of FODMAP is to return to a normal diet as much as possible. Avoiding “prebiotic foods” long term will impact the growth of certain bacteria in the gut.
A few days ago, I came across a study which linked two specific beneficial bacteria strains to depression. The study found that those who had been diagnosed with depression had consistently low levels of these strains of bacteria. Now I can’t for the life of me find this damn article again, and I have forgotten the names of these two bacteria strains. One started with ‘C’ and one started with ‘D’. Yeah helpful, I know, but I'll tell you what I learnt from what I read.
I guess, knowing the names isn’t really important, but understanding how to encourage the growth of these beneficial bacteria is what we really want to know. Further research into the strain that starts with ‘C’ lead me to omega 3. This surprised me. I’ve always associated foods that encourage the grown of good bacteria to be plant based, you know, to provide the little guys with fibre and resistant starch (prebiotics). So, a fatty acid was something different and I had to know more.
One of these beneficial bacterial strains was also shown to be a pathway for dopamine, an important neurotransmitter that plays a role in mood by creating positive feelings of reward and increasing motivation. People with depression often show low motivation and a decrease in pleasure; both which are linked with dopamine.
I also came across a few other studies which showed that omega 3 fatty acid supplementation significantly increased the diversity of a handful of beneficial bacteria. Including at least one associated with depression.
There’s a whole heap of information out there about prebiotic dietary fibre and it’s beneficial effects on our gut microbiome. However, the impact that dietary fats (like omega 3) has on the human microbiome is not covered much, just yet. So far, studies are showing some positive effects using omega 3 supplementation, but that makes me wonder about the effects of a healthy diet? Oily fish, olive oil?
One study looked at the effects of supplementing with omega 3 compared to the well-known prebiotic fibre ‘inulin’. Although both resulted in an increase of beneficial bacteria, each supported the grow of different types of bacteria. So, in other words, one isn’t better than the other. But one will give you different results compared to the other. Therefore, eating a wide range of foods is the best method to take.
Watch Out for Fad Diets
Singling out nutrients (while this may bring on some temporary positive results), will reduce your microbiome diversity. Look at one of the healthiest diets in the world, the Mediterranean diet. They consume such a huge variety of everything, including vegetables, fruits, nuts, fish, bread, wholegrains, olive oil and wine. They have a major focus on plant foods, but their diet is balanced, varied and abundant. Olive oil and oily fish is consumed regularly in the Mediterranean diet, both which are good sources of omega 3.
Unfortunately, when we start cutting out food groups, commonly a result of fad diets such as paleo, keto, low carb, fasting diets and gluten free, we deprive ourselves of what our body needs! Variety. You can’t get all of the nutrients you need from only one of two food groups. You need them all in moderation (if possible).
I better add that I only included gluten free for those who take on this diet when they don’t need to. If you are gluten intolerant, coeliac or have an allergy, then it’s absolutely necessary to be gluten free. I was gluten intolerant (non-coeliac) for about ten years, it sucked. But now that I have recovered, I LOVE gluten and I am much healthier with it. Pass the bread. That experience taught me about how cutting out an entire food group (even though it was necessary at the time), can actually be detrimental to your health.
The Benefits of the Mediterranean Diet
The Mediterranean diet is an inspiration to me. It’s not really a diet, but rather a lifestyle that draws its inspiration from southern European countries. They understand moderation and variety. They have an emphasis on plant foods, grains, beans, olive oil, fish and poultry. All which supports a healthy gut. Although they do eat red meat, it’s more of a “treat” food, and served only a few times a month in small amounts. Red meat is not good for our microbiome in large quantities, and the Western diet encourages a lot of red meat, unfortunately.
Studies show that those who follow a Mediterranean diet have a lower risk of many diseases, including diabetes, cancer, cardiovascular disease and obesity. However, you may notice that included on the Mediterranean Diet Pyramid (see below), is physical activity and socialisation. So, this is more of a lifestyle than just a diet.
There are several studies showing that the Mediterranean diet reduces the risk of depression and is an effective treatment for depressive symptoms. This is most likely due to the amazing gut health benefits (gut-brain connection), as well as the countless other nutritional benefits this style of eating will provide.
Stress is another factor that impacts our gut health. I don’t know what the stress levels are like in these counties that follow the Mediterranean diet, but I have a feeling it’s less than we have in Western countries. I’ll save that for another article, or I’ll never shut up.
Anywho, if you’re interested in taking up ‘Mediterranean-style eating’, the good news is, it’s not difficult. There is no single definition of a Mediterranean diet, but based on some research I found, here are some loose rules:
Update, 5th January 2021 - Although this isn't the same article I read originally. This article is about the same study which mentions the names of the bacteria.
There are not many studies currently available on the Mediterranean diet and its effects on mental health; however, there is some evidence which shows that the nutrients gained from this diet, such as antioxidants, omega 3 fatty acids, fibre and B-vitamins positively effect mood and brain function.
What is missing from many studies is the impact that the Mediterranean lifestyle also has on mental health, which includes diet, lifestyle, social and cultural aspects. Although diet does play a part in treating mental illness, it is not the only aspect which should be considered.
What a person eats directly affects functioning of the brain, and as a result, a person’s mood. The brain can only function at it optimal levels when a good diet rich in antioxidants, vitamins and minerals is consumed. A poor diet that is high in refined food has been shown in multiple studies to affect brain function and increase symptoms of disorders such as depression.
The Mediterranean diet is associated with reducing the risks of many chronic diseases, however there is currently limited research on the affects it has on mental health. Many components of the Mediterranean diet encourage healthy brain function such as omega 3 fatty acids, antioxidants and B vitamins. As well as this, the Mediterranean diet is rich in vitamins, minerals, polyunsaturated fatty acids and antioxidants which have been shown to have a positive impact on mental health.
How Diet Affects Mood
The gastrointestinal tract is lined with millions of nerve cells, making it more than just a place to digest food, but also a mood regulator. Around 95% of serotonin is produced in the gastrointestinal tract. The production of serotonin and the functioning of the neurons in the gastrointestinal tract are highly influenced by the intestinal microbiome which are directly affected by diet.
Studies have shown that traditional diets such as the Mediterranean diet, can lower the risk of depression by 25% to 35% when compared to a Western diet. This is due to the abundance of vegetables, fruits, whole grains and seafood in traditional diets such as the Mediterranean diet, as well as the limited amounts of red meat and dairy consumed.
Recently more evidence has shown that there is a link between diet and mental health. Studies have shown that consuming a healthy diet rich in vegetables, fruits, olive oil, nuts, legumes and fish can provide protection against depressive symptoms. However, a diet high in sugar and processed foods is seen to have a negative impact on mental health, particularly depression.
The Mediterranean diet provides an abundance of fruits, vegetables, whole grains, nuts, legumes and fish. These foods are rich in antioxidants, fibre and many other nutrients that are positively associated with mental health. The Mediterranean diet provides a much higher proportion of omega 3 fatty acids compare to the high consumption of omega 6 fatty acids seen in a typical Western diet. Research has shown the importance of omega 3 fatty acid in supporting good mental health.
The key concepts of the Mediterranean diet and its effect on mental health are due to the diet being rich in a variety of nutrients which are associated with positive mental health effects. The Mediterranean diet is rich in antioxidants, omega 3 fatty acids, and B vitamins which are shown to positively affect mental health and brain function.
The Mediterranean Lifestyle
The existing theories indicate that the Mediterranean diet and its effects on mental health isn’t just about what food is consumed. It’s also about the lifestyle. The Mediterranean lifestyle is a holistic approach to supporting mental health. Although the diet provides a rich source of nutrients which are shown to positively affect mental health and brain function, the Mediterranean lifestyle also plays an important role. This include the social aspects and physical activity.
The benefits of a meal go far beyond the nutritional aspects in the Mediterranean culture. The social benefits of leisure time, cooking, sharing, and eating together in positive company support good mental health which are all depicted in the Mediterranean diet pyramid as essential aspects. Another important component of the Mediterranean lifestyle is leisure time which provides a social aspect beneficial for mental health.
More studies need to be done which include a whole lifestyle approach. A lack of social connectiveness can contribute to poor mental health including depression. However positive social connections can reduce the risk of poor mental health.
The Mediterranean lifestyle has a very important social aspect which supports overall wellness. The Mediterranean diet pyramid provides a holistic representation of a healthy lifestyle which benefits mental health including not only diet but also the cultural, social and physical aspects of good health. Looking at a single aspect such as diet does provide some benefits, however taking a holistic approach provides more long term positive effects for mental health as well as overall wellbeing.
Take home messages:
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There is a common misconception that eating healthy costs more. Many people would like to consume a healthy diet, but believe that they can’t afford to. With takeaway providing full meals for very little money, it can appear cheaper when compared to purchasing whole foods and preparing a meal from scratch. Supermarkets also create the impression that packaged food costs less than their fresh alternatives, however this isn’t the case.
Packaged and junk foods are marketed differently to fresh foods. The majority of the time fresh foods are priced according to weight (price per kg), however packaged foods are priced per serve or for larger packets, per gram. This makes it difficult to compare and decide which one will give you more value for your money.
Advertising is another way the junk food industry can mislead you. Something we don’t see advertised on TV is that you can get a bag of carrots for as little as $1, which will last for several meals. Yet what we do see is processed, packaged and takeaway meals often priced under $10, and sometimes under $5. This appears cheap for a full meal, but it’s only one meal; and when compared to cooking from scratch, it's going to end up costing more.
Tips to eat healthy and save money
Studies have shown that households spend more on unhealthy diets compared to what it would cost to eat healthy. Research has found that an unhealthy diet costs householders up to 34% more.
It often appears that unhealthy foods are cheaper, and when comparing individual items, this may be the case. However, when you look at the total diet and meals over time, a healthy diet can be a lot more affordable.
There's a lot of conflicting information about organic and non-organic fresh produce. Some people believe that organic is healthier, while others don't believe there's any difference. Some people claim that organic fruit and vegetables are higher in nutrients as well as being free from chemicals, yet others will say both contain the same amount of nutrients.
While most people will agree that organic fresh produce is free from harmful chemicals (which is why many people choose organic), being higher in nutrients is a little more complicated. Some studies indicate that organic fresh produce is higher in nutrients because other methods use chemicals which depletes the soil of important vitamins and minerals. As a result the fruits and vegetables grown in this soil are lacking in nutrients.
There are also claims that the produce absorbs some of the chemicals used in the soil which can't be washed off. Whether this is correct or not, there are other reasons organic fresh produce can contain more nutrients.
Often buying organic means buying locally grown seasonal food. When you buy organic fresh produce it is usually from local farms. This mean less travel time, and often it is fresher as it has been harvested that day, or at least within the past few days.
Fresher mean more nutrients. Supermarket fruits and vegetables have been sourced from various places, local, interstate and international. This means they can be quite old. The minute fresh produce is harvested it starts degrading and nutrients deplete. By the time it gets to the supermarket it has lost a massive amount of goodness.
To add to that, supermarkets will store their fresh produce at cold temperatures for extended periods of time which will deplete the nutrients even more. It could be weeks between the time of harvest and when you purchase the product. This time is essential to the freshness of your produce.
To add to this there are rumours that supermarkets spray their fresh produce with chemicals to make them last longer. Have you ever wondered why supermarket fruits and vegetables will keep for much longer than locally sourced produce?
Many people would like to buy organic, but affording it is another thing; it is more expensive. However the next best step would be to find a good local farmers market and buy seasonal produce which has recently been harvested, organic or not. This will ensure the highest possible nutrient content and you will be supporting your local farmers.
I find buying a mixture of organic and non-organic produce is the best way to go. You can choose to purchase organic varieties of produce which typically have higher amounts of pesticides when grown in conventional form. This usually includes anything which grows from a flower.
Usually fruits and vegetable with thicker skins absorb less chemicals such as pineapples and avocados. Tomatoes, grapes and berries often contain high amounts of pesticides, so buying these as organic where possible is a good idea.
Lastly, a good fruit and vegetable wash can help to wash off the pesticides when you can't buy organic produce. I love Envirocare Enviroclean Fruit and Veg Wash.