Gastroenterologist Will Bulsiewicz, M.D., one of your favorite gut health authorities, is currently trending on social media following an appearance on presenter Steven Bartlett’s podcast, The Diary of a CEO. Because of Bulsiewicz’s observations regarding bowel motions and digestive health, the episode featuring him has gained over 2.6 million views.
1. Fruit
Fruit is supposedly “bad” for your health, but Dr. B will give the truth about this strange rumor.
“I think fruit has been inappropriately villainized,” Bulsiewicz shares. “I think fruits are amazingly good for us. In fact, people that consume more fruit are less likely to have diabetes—they also lose weight.”
A 2021 study that was published in the Journal of Clinical Endocrinology & Metabolism supports the gastroenterologist’s diabetes claim by demonstrating that people who regularly ate whole fruits had a decreased incidence of type 2 diabetes.
2. Foods That Have Fermented
According to Bulsiewicz, since fermented foods like kimchi, miso, and kefir can support gut microbial variety, it is “your need” to incorporate them into your diet.
3. Green Leafy Vegetables
Any green vegetable—kale, lettuce, spinach, etc.—is beneficial to your health because it is a rich source of vitamins and antioxidants.
According to Bulsiewicz, “greens have a ton of nutrition and almost no calories, which is good.” To make a meal full, leafy greens provide a perfect basis or side dish for a protein-rich main course. Try this Creamy Pesto Chicken Salad with Greens or these Simple Salmon Cakes served over a bed of spinach.
4. Complete Grains
The necessity of including grains in your meals is noted by the gastroenterologist.
Bulsiewicz clarifies, “By grains, I don’t mean refined grains.” “I mean whole grains, that is, unrefined grains. These meals are excellent for the gut flora because they are high in fiber and resistant starches.
Particularly whole grains are high in soluble fiber, which is good for the heart and makes them a wholesome food for anyone watching their blood pressure or cardiovascular health. Whole grains are simple to incorporate into any breakfast, lunch, or dinner menu, from Brown Rice Bowls to Old-Fashioned Oatmeal.
5. The Omega-3s
However, Bolsiewicz is not limited to omega-3s; he also mentions omega-3-rich seeds and nuts, such as walnuts and chia seeds.
“Those contain omega-3 fats,” he states. “Those are healthy fats that we need more of.”
Good fats are a necessary component of any nutrient-dense diet, regardless of weight loss goals. They can lessen the risk of heart disease and lower “bad” LDL cholesterol. Furthermore, omega-3 fatty acids have anti-inflammatory and heart-healthy properties. Another food is seaweed. Later on, Bulsiewicz notes that’s a fantastic source of vitamin B12 and omega-3s.
6. Aromatics
Add any veggie that brings you to tears to your list of must-eat aromatics.
That’s shallots, garlic, and onions, Bulsiewicz clarifies. “Not only are they delicious, but they also have heart-healthy benefits and can prevent cancer.”
In addition to the benefits mentioned by the doctor, onions and garlic have a lot of fantastic health benefits. They are rich in antioxidants, which can help reduce inflammation, and they are also good for the gut because they contain a lot of probiotics and prebiotics, respectively.
7. Legumes
Bulsiewicz claims that beans are beneficial for both heart health and general well-being.
“To me, this is the No. 1,” the gastroenterologist suggests. “They’re gut-health foods, they’re longevity foods, and if you look at the evidence with heart disease, cancer, stroke, diabetes, all across the board, you’re going to see those reduce your likelihood of having these diseases.”
How about a glowing endorsement for legumes? Legumes, which include lentils, chickpeas, and beans among others, are particularly high in fiber and therefore excellent for the health of your digestive system. The advantages of canned beans are identical, and they’re far simpler to cook!
8. Mushrooms
Finally, Bulsiewicz highlights the many ways in which mushrooms can be incorporated into our diets.
“They are very beneficial to us and contain fiber,” he says. In addition to their many advantages, they can help improve the health of your gut and reduce inflammation.