11 Science-Backed Ways to Eat Healthier, According to a Harvard & AIIMS Gut Doctor
Dr. Saurabh Sethi, a renowned gastroenterologist trained at AIIMS, Harvard, and Stanford, has shared 11 science-backed dietary tips to improve gut health and overall well-being. The California-based doctor, who frequently shares evidence-based health advice on Instagram, emphasized that healthy eating isn’t just about cutting out foods but incorporating gut-friendly habits for long-term benefits.
11 Science-Backed Healthy Eating Tips by Dr. Saurabh Sethi
1. Herbs and Spices That Support Gut Health
Dr. Sethi recommends incorporating these digestion-boosting herbs and spices:
- Ginger – Aids digestion
- Turmeric and black pepper – Anti-inflammatory combo
- Fennel seeds – Reduce bloating
- Cinnamon – Balances blood sugar
- Peppermint – Soothes IBS symptoms
“These are ancient wisdom, science-backed tips,” he says, suggesting adding them to meals or tea.
2. Avoid Processed Meats
Processed meats like bacon, smoked sausages, and cured ham are linked to higher colorectal cancer risk, especially in younger adults.
3. Skip Fruit Juice, Opt for Smoothies Instead
Fruit juices strip out fiber, leading to glucose spikes, while smoothies retain gut-friendly fiber for slower absorption.
4. Don’t Fear Eggs
Contrary to popular belief, eggs may reduce heart disease risk. A 2018 study of 500,000 adults found that 1 egg per day could be beneficial, though moderation is key for those with high cholesterol.
5. Be Smart About Sugar Cravings
Instead of strict diets that lead to bingeing, Dr. Sethi suggests:
- Dark chocolate over milk chocolate
- Choosing reputable brands to minimize heavy metal exposure
6. Avoid Ultra-Processed Foods
These foods double bacterial toxins in the blood, weaken the gut barrier, and increase inflammation due to emulsifiers and artificial sweeteners.
7. Cut Down on Soda and Sugary Drinks
A study of 100,000 nurses found that just one sugary drink per day in adolescence led to a 32% higher risk of early-onset colon cancer.
8. Fiber Is Still King
Most adults consume less than the recommended 22-34g of fiber daily. Fiber:
- Feeds gut bacteria
- Keeps digestion regular
- Reduces long-term cancer risk
9. Pick Better Animal Proteins
The Mediterranean diet emphasizes:
- More fish, yogurt, and chicken
- Less red meat
A study found that eating fish weekly reduces colorectal cancer risk by 7%.
10. Try Plain Greek Yogurt
Greek yogurt has twice the protein and half the carbs of regular yogurt. Dr. Sethi advises:
- Avoiding sugary versions
- Adding nuts, seeds, or fresh fruit for flavor
11. Choose Gut-Friendly Whole Grains Wisely
Dr. Sethi avoids brown rice due to arsenic risk and recommends:
- Quinoa
- Millets
- Oats
- Whole wheat (if not gluten-sensitive)
Final Note
This article is for informational purposes only and not a substitute for professional medical advice. Always consult your doctor for health-related concerns.
