DEAR DR. BLONZ: Can you get too much fiber in your diet? I don't usually have much. I know I need more, and I am working my way up, but I don't enjoy the unpleasant effects of a fiber-rich meal -- especially when out with friends. -- F.S., San Jose, California

DEAR F.S.: One can have too much of any food, and fiber is no exception. While there are proven health advantages to having the recommended intake level, it's best to avoid an unusually hefty amount of fiber at any one sitting. This is especially true if one is in the process of working toward the recommended norm, as you are.

The human body is programmed to make efficient use of its resources and energy. This natural preference for digestive economy is expressed by physical adaptations to any habitual eating style. Simply put, our bodies get used to the way we normally eat. Most people have experienced different reactions when trying new seasonings or cuisines. Traveling to a distant place and adjusting your meal schedule to local time would have a similar effect. In either case, your body might find ways to tell you, "I wasn't quite prepared for that."

As for fiber, it provides unabsorbed bulk that affects the rate at which foods move through the digestive tract. It therefore also affects what ends up in the large intestine to be worked on by our microbiome. (See some frequently asked questions about the microbiome at b.link/2446rv.) Adding large amounts of fiber to a system not accustomed to it can lead to short-term bouts of cramps, bloating, diarrhea and gas -- not ideal in social situations. All of this can be made worse, and even become risky, if large amounts of fiber are consumed without sufficient fluids.

Assuming there are no issues with your digestive system, there are no reasons to avoid fiber for its transient side effects. A reasonable strategy is to slowly but surely integrate higher-fiber foods into your daily routine until you arrive at the recommended level -- about 25 to 30 grams per day. Read more on dietary fiber at b.link/j43qu.

DEAR DR. BLONZ: I cleaned out a kitchen cabinet and had to make some decisions about my stored grains. What is the shelf life for flours and other grains? In particular, I am interested in polenta: It seemed fine in its sealed bag, but it had been there for about a year. -- K.L.B., Dobbs Ferry, New York

DEAR K.L.B.: Grains, especially whole grains, should be stored in a cool, dry place in airtight containers. Whole grains contain the germ and the endosperm, with the components needed to start and nourish the next generation of the plant until it can get its shoot open and begin collecting energy from the sun. The germ also contains essential fatty acids and other nutrients essential for this purpose. The bran is the outer coat that protects the grain from oxidation and other physical or microbiological assaults that might impair the new growth.

While each grain has its unique properties, over time, these protections wane, giving edible grains their "shelf life." Whole grains will keep four to six months on the shelf, and longer in the freezer. Check the information and storage chart from the Oldways Whole Grains Council at b.link/etw5st.

If your polenta is in its original sealed bag, it should be labeled with a freshness date, but it sounds as though it is well past its prime.

Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: I have an unusual request that I hope you can help me with. My wife has been on a healing journey for a long time now, and has made great strides through nutritional and activity changes.

She now wants to start a "health consultant" business, since many people already call her up for advice. I'm not sure what qualifies one to be a nutritionist, so perhaps there are even more basic facts we need to research. I think she is primarily interested in making sure she has covered the basics, and wants to find some degree or accreditation that lets people know she has studied the subject. -- S.F., Tulsa, Oklahoma

DEAR S.F.: The questions you pose hit some thorny issues. One difficulty is that there is no official definition for "nutritionist"; many call themselves this with little or no formal training. Most good nutrition is nothing more than common sense. However, we can run into complexities regarding the relative efficacies of supplements and herbs, not to mention potential interactions with any given person's health conditions and medications.

There is a need to be able to read and interpret complex research data, evaluate evidence and new discoveries, and see how all the relevant information applies to an individual's health and daily life. It is not an easy task, and there's no shortage of acolytes foisting "miracles" on an anxious populace.

Social media provides a complicated platform: Charlatans often make compelling arguments on well-designed websites, while those with genuine expertise tend to be limited by evidence and professional ethics. Online, I have observed off-the-wall scary advice, but also some quite logical statements. As you would imagine, the field is a "buyer beware" wildcard.

We must not turn a blind eye to progress and breakthroughs, and many of today's mainstream tenets were thought to be nonsense when first proposed. So how does one tell the difference? Unless one can read and understand basic research -- i.e., published, peer-reviewed scientific journals -- it is challenging to examine discoveries with a critical eye. It takes years to develop such skills. And even then, one's knowledge has limits, which must be acknowledged and respected.

If your wife is serious about nutrition, more sophisticated training would be needed to help her fully understand and integrate cutting-edge experimental science. A good first step would be to look into community colleges offering basic and advanced nutrition courses. Identify scientific organizations and health professionals in the community, and consider employment or volunteer work to get a broader perspective on how the profession works.

There are also nutrition videos online, but be sure to stick with sources that have academic credentials and positions. This is critical, because there are pay-to-play organizations that sell you "expert" certificates with little, if any, substantive training. Someone touting themselves as a "board-certified" expert may have nothing more than a piece of paper they bought.

Always be mindful of the limits of your understanding, and build relationships with genuine experts to whom you can refer clients when something is beyond your training. Best wishes and continued good health for your family.

Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: I enjoy nuts and nut butters, but I am concerned about the recent recall of peanut butter due to salmonella contamination. I have stayed away from raw nuts due to this concern, but had thought that roasting killed that bacteria. Why would peanut butter made from roasted whole peanuts be recalled? -- I.D., Chicago

DEAR I.D.: When good manufacturing practices are followed, the risk of salmonella contamination is eliminated during the peanut roasting process. Both oil and dry roasting take place at temperatures well above that needed to destroy this organism. However, it has to be done right, ensuring that all the nuts get up to the right temperature.

Assuming that the roasting is not the issue, the risk must come afterward. Think, for example, of doing a great job of washing your hands, only to dry them off with a dirty towel. If a company does not have proper hygiene and food-safety protocols, its products are at risk.

Recalls are designed to either prevent or stop an outbreak while the food safety detectives identify how the food was tainted and how it got into your store. For more about the May 2022 peanut butter recall, see b.link/wpeupa. General information about salmonella can be found at b.link/uupfnh.

DEAR DR. BLONZ: I am 74 and am now taking 2 mg of warfarin daily after a heart valve replacement two months ago. I would like to go out and enjoy corned beef and cabbage, a favorite dish of mine, but I have been warned to avoid cabbage while taking warfarin. I wanted to know if this meal would be OK. -- S.B., via email

DEAR S.B.: Warfarin, also known by its brand name Coumadin, is one of several medications given to inhibit blood clotting. Various health issues can cause unwanted clots, whose medical term is venous thromboembolism. Heart valve irregularities are on that list. Of course, we want our blood to clot and stop the bleeding whenever we are cut or injured. But an errant clot can travel through the blood vessels and block the flow to vital tissues and organs, resulting in dire consequences. (Read more on blood clots at b.link/krhyn2.)

The anticoagulant medication you were prescribed works by blocking the action of vitamin K. (In fact, the "K" stands for "koagulation," the German spelling of coagulation.) For any individual, the dose of warfarin gets adjusted to achieve the desired level of anticoagulant activity. It is important to keep your intake of vitamin K pretty constant from day to day to facilitate this aspect of your therapy. Other foods, herbs, supplements and medications affecting coagulation must also be considered.

Cabbage is a pretty good source of vitamin K, so caution is dictated. Check the article at b.link/ccq4s6. It is best to talk with your pharmacist and any health professionals overseeing this aspect of your care before sitting down for that favorite meal. Consider asking for a referral to a dietitian who can help you make room for this dish by making adjustments to other foods you eat.

Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.