What This GI Doc Eats In A Day To Boost Gut Health & Balance Blood Sugar

So, what do I, as a microbiome expert, eat all day to ensure my gut is functioning optimally? Let me walk you through a typical day.

This doesn't mean you have to eat every other day, but it goes to show you that if you let your digestive system rest and reboot, you have the potential to gain a lot in the process. So, when I wake up, I will drink at least one tall glass of water and have a nice cup of black, organic, mold-free coffee. And I feel pretty good about it since the chlorogenic acids in coffee have been shown to3 reduce the risk of developing blood sugar problems and type 2 diabetes. Green tea, oolong tea, or any other herbal tea are acceptable alternatives that will also keep you in a fasted state.

Sometimes I'll break my fast and start my intermittent fasting eating window around 10 a.m. (although, these days I often hold off until 12 p.m. and start with lunch). When I do this, I may have two eggs and a handful of macadamia nuts, walnuts, or almonds. How the eggs are cooked depends on whether or not I have to be at work, but when I'm at home, I love to cook them up in a skillet along with some kale or asparagus. Eggs are a good source of healthy fats and protein to keep my blood sugar levels stable and cravings at bay. Same goes for nuts, which also deliver some fiber, and veggies provide fiber, B vitamins, calcium, and a variety of phytonutrients.

I'll usually have a big fat salad around 12 p.m. that I make at home and bring to work. The salad is loaded with leafy greens like arugula, spinach, kale, butter lettuce, cilantro, and Swiss chard. I'll also throw in some carrots, bell peppers, celery, cucumbers, and whatever else I'm in the mood for. For an extra dose of omega-3s and fiber, I'll top it off with some hemp seeds and a few nuts or seeds (pecans are one of my go-to nuts). For dressing, I'll simply use organic extra-virgin olive oil and organic balsamic vinegar. Increasing vegetable intake4 can help influence the gut microbiome and make an impact on blood sugar control, weight management, and overall health and wellness. Additionally, omega-3 polyunsaturated fatty acids can help improve the gut microbiome composition 5and increase the production of anti-inflammatory compounds, and their effect on the gut microbiome has been shown to positively influence the gut-brain axis, which may have a positive impact on mental health.

That salad usually holds me until I get home from work, but if I'm in the mood for a snack, I'll go for a few olives or some berries—I love blueberries, raspberries, and blackberries. If I haven't eaten nuts earlier in the day, I might grab a small handful of those, too. I'm often found drinking a cup of my favorite jasmine green tea by midafternoon. Did you know that drinking green tea can change the oral and gut microbiome6 to help reduce inflammation? I'm also sipping on water throughout the day, and if I feel like I need a change of pace, or it's particularly hot, I'll go for some ice cold San Pellegrino.

By eating good, clean, whole foods throughout the day that are full of antioxidants, vitamins, minerals, healthy fats, and fiber, we can give our gut microbiome the ingredients it needs to keep us strong and healthy.