Dr. Trisha Pasricha, a Harvard-trained gut health physician, has shared 11 science-backed tips to help you eat smarter, support digestion, and boost overall well-being. In her recent Instagram post, she advises against fad diets and extreme changes, recommending small, healthy adjustments that create lasting habits.
Here are the expert’s top recommendations:
1. Make smoothies instead of fruit juices to retain fibre benefits.
2. Choose healthier animal proteins like fish, yoghurt, and chicken over red meat.
3. Increase your daily fibre intake to 22-34 grams for a strong microbiome and overall health.
4. Limit ultra-processed foods high in fat and low in fibre.
5. Incorporate whole grains like brown rice, quinoa, and farro into your diet.
6. Avoid sugar-sweetened beverages that increase colorectal cancer risk.
7. Eat plain Greek yoghurt for a calcium and vitamin D boost with minimal carbs.
8. Don’t shy away from eggs, which may decrease heart disease risk when consumed in moderation.
9. Limit processed meats like bacon and sausages to reduce colorectal cancer risk.
10. Cut out alcohol entirely due to its link to cancer risks.
11. Manage sugar cravings by eating smaller portions of sweet treats.
Remember, these tips are for informational purposes only and should not replace professional medical advice. Always consult your doctor with any questions about a medical condition.
Source: https://www.hindustantimes.com/lifestyle/health/harvard-gut-health-physician-shares-11-science-backed-tips-to-eat-healthier-and-support-digestion-101751775115950.html