The 8 foods you should focus on for better health, according to a gastroenterologist

Thank you, Dr. B!

<p>Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Accessories Stylist: Gabriel Greco</p>
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Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Accessories Stylist: Gabriel Greco

Reviewed by Dietitian Emily Lachtrupp, MS, RD

One of our favorite gut health experts, gastroenterologist Will Bulsiewicz, MD, is going viral right now after being featured on The diary of a CEO podcast with host Steven Bartlett. The episode with Bulsiewicz has received over 2.6 million views because of his insights into bowel movements and digestive health.

Bulsiewicz recently posted a remarkable clip from the podcast on her Instagram where she points out foods that are great for your overall health, including heart health, gut health, and longevity. He was sharing his thoughts here on the eight foods you should start adding to your grocery list because of their health benefits.

Related: This habit can significantly improve your gut health, and it has nothing to do with diet

1. Fruit

There’s a strange rumor that fruit is actually bad for your health, but let Dr. B explain the facts.

I think the fruit has been misappropriated, shares Bulsiewicz. I think fruits are incredibly good for us. In fact, people who consume more fruit are less likely to have diabetes, they also lose weight.

The gastroenterologists’ claim about diabetes is supported by a 2021 study published in the Journal of clinical endocrinology and metabolismwhich showed that people who ate whole fruits on a regular basis had a lower risk of developing type 2 diabetes.

Related: Is Canned Fruit Healthy? Here’s what dietitians say

2. Fermented foods

Bulsiewicz specifies that we should include fermented foods like kimchi, miso, and kefir in our eating patterns, as they can help with gut microbial diversity. Check out this list of must-have fermented foods for a healthy gut to get you started.

3. Leafy greens

Kale, lettuce, spinach, you name it—these leafy greens are great for your health because they’re packed with antioxidants and vitamins.

Greens have almost no calories, but tons of good nutrition, says Bulsiewicz. Leafy greens make a great base or side for a protein-packed main course to create a complete meal. Try these easy salmon cakes on a bed of spinach or this creamy pesto chicken salad with greens.

4. Whole grains

Gastroenterologist points out the importance of grains in your meals.

By grains, I don’t mean refined grains, explains Bulsiewicz. I mean unrefined grains, like whole grains. [Theyre] so good for us, these are gut microbiome foods – high in fiber and resistant starches.

Whole grains in particular are loaded with heart-healthy soluble fiber, making them a nutritious food for those watching their cardiovascular health or blood pressure. From old-fashioned oatmeal to brown rice bowls, it’s easy to add whole grains to your breakfast, lunch, or dinner.

5. Omega-3

But it’s not just omega-3sBulsiewicz is talking about omega-3-rich seeds and nuts like chia seeds, hemp seeds and even walnuts.

These contain omega-3 fats, he says. These are healthy fats that we need more of.

Healthy fats are an essential part of any nutritious lifestyle, even if you’re trying to lose weight. They can help lower bad LDL cholesterol and lower the risk of heart disease. In addition, omega-3 fatty acids can help improve heart health and reduce inflammation in the body. Seaweed is another food that Bulsiewicz later mentions is a great source of omega-3 and vitamin B12.

Related: 13 Healthy, High-Fat Foods You Should Be Eating

6. Aromatics

Any vegetable that makes you cry, add it to the list of aromatics you should be eating.

This is onion, garlic, shallots, explains Bulsiewicz. They are delicious, they are also great for your heart and protect you from cancer.

In addition to what the doctor said, there are some surprising health benefits of onions and garlic, as they are both loaded with antioxidants that can help reduce inflammation, and are also healthy for the ‘gut because they provide prebiotics to feed healthy gut bacteria.

Related: 15 Garlic Parmesan Recipes You’ll Want to Make Forever

7. Legumes

Beans — beans — are good for the heart and overall health, according to Bulsiewicz.

For me, this is number 1, suggests the gastroenterologist. They’re gut health foods, they’re longevity foods, and if you look at the evidence for heart disease, cancer, stroke, diabetes, across the board, you’ll see that they reduce your likelihood of getting those diseases.

Talk about a positive legume review! Legumes include beans, chickpeas, lentils and more, and are remarkably full of fiber, making them great for your digestive health. Canned beans offer the same benefits and are even easier to prepare!

8. Mushrooms

Last but not least, Bulsiewicz explains how mushrooms are definitely beneficial to our diets.

They contain fiber and are incredibly good for us, he says. They can also boost gut health and have anti-inflammatory properties, along with other benefits. Check out these mushroom recipes you’ll want to make forever.

Related: The 3 Best High-Fiber Vegetables You Should Be Eating, According to a Gastroenterologist

Read the original article on Eating Well.

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