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Doctor who survived stage 4 breast cancer shares 5 powerful foods that can help your body fight cancer: From berries to…
Lifestyle

Doctor who survived stage 4 breast cancer shares 5 powerful foods that can help your body fight cancer: From berries to…

by jummy84
written by jummy84

You’ve probably heard the phrase “you are what you eat,” but it’s more real than you think. The right foods can actually help your body ward off serious diseases. From colourful veggies to everyday kitchen staples, some ingredients are loaded with cancer-fighting compounds.

Dr Mussallem reveals that specific foods, including soy and berries, can combat cancer risks.(Pexels)

Dr Dawn Mussallem, a double board-certified physician at Mayo Clinic and a stage 4 breast cancer survivor, shared in an October 23 podcast with American author Mel Robbins the top five foods that can help your body fight cancer and promote long-term wellness. (Also read: Fortis Delhi gastroenterologist says this superfruit ‘is a blessing for your heart’ )

1. Berries

“Research on berries is so exciting, both for breast cancer prevention and for survivors,” says Dr Mussallem. “For every two servings a week, they can reduce the risk of breast cancer, and for survivors, lower the risk of dying from it by 25%.”

2. Purple sweet potatoes

“These purple sweet potatoes have about 150% more anthocyanins than berries,” she explains. “These powerful compounds help turn off tumour genes and activate tumour suppressor genes, essentially putting the brakes on cancer growth.”

3. Cruciferous vegetables (like broccoli, cauliflower, and Brussels sprouts)

“These are some of the most powerful vegetables when it comes to breast cancer,” Dr Mussallem says. “They contain an enzyme called myrosinase, which helps the body absorb their cancer-fighting nutrients more effectively. They also help transform estrogen into a form that doesn’t stimulate cell growth.”

4. Beans and other fibre-rich plant foods

“This is an amazing plant protein and you’re not just getting protein, you’re getting fibre,” she notes. “A massive study with 17 million person-years of data showed that fibre can reduce the risk of dying from any cause, heart disease, and even pancreatic cancer. Another review found that fibre can cut overall cancer risk by 22%.”

According to Dr. Mussallem, certain foods such as soy and berries can significantly reduce cancer risks.(Google Gemini)
According to Dr. Mussallem, certain foods such as soy and berries can significantly reduce cancer risks.(Google Gemini)

5. Soy and edamame

“There are very few foods that, if you ever got breast cancer, can actually reduce your risk of dying, and edamame is one of them,” says Dr Mussallem. “Soy is also protective for the prostate and may reduce the risk of lung cancer. The American Cancer Society’s 2022 report showed soy can lower the risk of breast cancer recurrence by 25%.”

Dr Mussallem concludes by reminding us that food truly is medicine. “All these colourful fruits and vegetables are full of phytonutrients that help the body heal. The body has such wisdom to repair itself, we just have to give it the right tools.”

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

This article is for informational purposes only and not a substitute for professional medical advice.

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AIIMS-trained gastroenterologist shares 10 foods that can quietly protect you from colon cancer: Oats, nuts, and seeds
Lifestyle

AIIMS-trained gastroenterologist shares 10 foods that can quietly protect you from colon cancer: Oats, nuts, and seeds

by jummy84
written by jummy84

An uncontrolled growth of cells in the colon or rectum leads to colon cancer. Also known as colorectal cancer, it typically affects older adults, though it can happen at any age. According to the World Health Organisation (WHO), in 2020, more than 1.9 million new cases and more than 930,000 deaths were estimated to have occurred globally.

According to Dr Sethi, eating a healthy diet can reduce your risk of colon cancer. (Freepik)

Also Read | California cardiologist with 20 years experience says ‘you don’t need to cut out every bad food to protect your heart’

Therefore, colon cancer requires as much of our attention as any other type of cancer. WHO says that the colon cancer risk can be reduced with regular screenings, staying physically active, not smoking tobacco, and limiting alcohol. However, your diet also plays a major role.

10 foods that can quietly protect you from colon cancer

Dr Saurabh Sethi, MD, MPH, a gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, stressed that eating a healthy diet can reduce your risk of colon cancer. In an Instagram post shared on October 25, titled ‘10 Foods That Can Quietly Protect You From Colon Cancer’, the expert listed foods you should include in your daily diet to protect your colon.

Here are the foods he suggested in the video:

  1. Beans and lentils
  2. Broccoli and cruciferous veggies
  3. Berries
  4. Oats, barley, and quinoa
  5. Leafy greens
  6. Garlic
  7. Onions
  8. Tomatoes
  9. Yoghurt and fermented foods
  10. Nuts and seeds
A healthy diet can reduce your risk of colon cancer. (Generated via ChatGPT)
A healthy diet can reduce your risk of colon cancer. (Generated via ChatGPT)

8 warning signs of colon cancer

While improving your diet to reduce the risk of colon cancer is one of the most essential steps, it is also important to know the signs because most colon cancers start silently.

In an October 10 Instagram post, Dr Sethi highlighted 8 warning signs one should look out for to detect colon cancer early, such as persistent bowel changes, constant fatigue, unexplained weight loss, abdominal pain or cramping, and more. According to the gastroenterologist, when caught early, there is a 90 percent chance of survival five years after the diagnosis. Learn more signs here.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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Endocrinologist shares 3 'healthy' foods that spike blood sugar levels faster than a chocolate cake
Lifestyle

Endocrinologist shares 3 ‘healthy’ foods that spike blood sugar levels faster than a chocolate cake

by jummy84
written by jummy84

Sugar spike is often viewed to come from ‘visually unhealthy’ foods. Based on sight, it usually includes chocolate, cake, pastries, or anything that appears too ‘sugary.’ Because of this appearance’s sake, one may be cautious of foods like these, which appear overly sweet, limiting the intake.

Many healthy foods too spike blood sugar, sometimes even more than chocolate cake. (Picture credit: Freepik)

But here’s the oversight, conventionally healthy-looking foods escape the scrutiny, even when they raise blood sugar just as rapidly.

ALSO READ: Endocrinologist shares best and worst fruits for blood sugar spikes: Know where berries, grapes, bananas, apples stand

Addressing this, New Jersey-based endocrinologist, Dr Alessia Roehnelt, shared 3 healthy foods that raise blood sugar faster than chocolate cake and how one can modify them to make them better. She revealed that a chocolate raises blood sugar in the range of 38–45, which is low to moderate. But the other ‘healthy foods’ which she highlighted spike the blood sugar much higher, in the range of 60s to as high as 90s.

1. Instant oatmeal packets

The first one she warned about is the instant oatmeal. Oats are often the first pick for a healthy breakfast, but which one makes all the difference? As per the endocrinologist, the ones which are instant oats are highly processed, and they cause a very rapid blood sugar spike.

How do you make it better then? Here’s Dr Roehnelt’s suggestion,”If you combine the instant oatmeal with maybe some milk, instead of water, you are gonna add some fat and protein that is gonna slow the blood sugar rise.” Instant oatmilk’s spike level is one of the highest among the foods she mentioned: 79–83.

2. Oatmilk latte

Oatmilk is chosen over dairy products widely, but how risk-free is it, especially when used for a latte?

“Oat milk is made from enzymatically broken down oats, which actually gives them a very high glycemic index,” Dr Roehnelt said. “When you combine that type of milk with some possible sweeteners in your latte, that’s gonna lead to a very high blood sugar afterwards.”

For the uninformed, glycemic index is a scale which evaluates how quickly a food raises blood sugar after eating it. Turns out a latte made with oatmilk is high on this scale. Dr Roehnelt shared the score of 65–75 spike, which is moderate to high. The endocrinologist’s recommendation to make this drink healthy was to replace oatmilk with almond milk to lower the glycemic index.

3. Acai bowl

Acai bowl is a thick smoothie bowl with a lot of fruits on top. Visually, it appears very healthy, but shockingly, the blood sugar spike after eating it is one of the highest. The endocrinologist revealed it to be in teh range of 70–90, which is labelled as high.

“These have a very high fruit-to-protein ratio, and then when you add on any type of juices or granola in there, it’s gonna raise blood sugar even more,” Dr Roehnelt explained why it is high on the glycemic index.

To make acai bowl more nourishing and less prone to spike blood sugar levels, Dr Roehnelt recommended adding a scoop of yoghurt or having some nuts.

So what happens if you continue with these supposedly healthy breakfast picks regularly? Starting your day with them can trigger a rapid blood sugar spike, followed by a crash, as per the endocrinologist. One feels tired throughout the day then.

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them. This article is for informational purposes only and not a substitute for professional medical advice.

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Tamannah Bhatia's fitness trainer warns besan cheela has negligible protein; shares 3 worst breakfast foods
Lifestyle

Tamannah Bhatia’s fitness trainer warns besan cheela has negligible protein; shares 3 worst breakfast foods

by jummy84
written by jummy84

Breakfast is the most important meal of the day – and for good reason. What you eat in the morning sets the tone for your energy, focus, and overall wellbeing throughout the day. However, not all foods that appear healthy actually are. Some popular breakfast choices may lack essential nutrients or lead to energy crashes later on, making it crucial to know what truly fuels your body right.

According to Siddhartha, only eating oats is one of the worst breakfast choices. (Pexel)

Also Read | Tamannaah Bhatia’s trainer says ‘lose 5-10 kgs in 90 days’; shares 3 simple, healthy habits for sustainable weight loss

Celebrity fitness coach Siddhartha Singh, who has trained stars like Tamannaah Bhatia, reveals three popular breakfast options that may seem healthy but are, in fact, among the least nutritious choices. In an Instagram video shared on October 13, the trainer breaks down why these seemingly healthy options fall short nutritionally and recommends smart additions to make them more balanced and nourishing.

Besan cheela

According to Siddhartha, besan cheela tops the list of the worst breakfasts you can have in the morning. He explains, “Lots of people eat besan cheela thinking it’s high-protein. Honestly, it has negligible protein. Secondly, if you’re frying it in ghee and making it crispy, it makes things worse.”

Oats

Contrary to the popular belief that oats are healthy, Siddhartha stresses that, despite being healthy, they are loaded with only carbohydrates. He explains that if you are having only oats for breakfast, without any sources of protein, it will lead to energy crashes and cravings.

Also Read | Tamannaah Bhatia’s fitness trainer shares top 5 ‘office snacks under 200 calories’

Fruits

Fruits are definitely healthy, but they need to be paired with other nutrient-rich sources to balance your meal, especially at breakfast. The fitness coach explains, “Fruits are full of carbohydrates that give rise to a sudden energy rush followed by an energy crash, and you start feeling hungry in half an hour.”

Check out the healthier alternatives that Siddhartha recommends.(Image generated via Google Gemini)
Check out the healthier alternatives that Siddhartha recommends.(Image generated via Google Gemini)

Balanced alternatives

Siddhartha suggests incorporating specific additions to these foods to make them more nutritionally balanced and wholesome.

He recommends adding Greek yoghurt or a scoop of protein to besan cheela, for a balanced breakfast consisting of both proteins and carbs.

The protein content of breakfast oats can be increased by adding a scoop of protein or pairing it with eggs.

The fitness trainer advises adding Greek yoghurt or a scoop of protein to fruits to make them more wholesome and prevent energy crashes.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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Orthopaedic surgeon recommends 6 foods to reduce arthritis pain: From omega-3-rich chia seeds to low-fat tofu
Lifestyle

Orthopaedic surgeon recommends 6 foods to reduce arthritis pain: From omega-3-rich chia seeds to low-fat tofu

by jummy84
written by jummy84

Published on: Oct 10, 2025 09:19 pm IST

Arthritis is a musculoskeletal condition, impacting the joints. It causes pain, making movement difficult. Here are some dietary choices that may help. 

Arthritis affects joints significantly, causing pain during movement. This significantly affects daily functioning. It is one of the most common musculoskeletal issues people face. As per a World Health Organization report from 2023, in 2019 alone, 528 million people around the world were afflicted with osteoarthritis, and by 2025, the number’s only gone up.

Joint pain is common in arthritis.(Picture credit: Shutterstock)

ALSO READ: Living well with Arthritis: Strategies for a pain-free life

Diet is one of the ways to manage chronic pain. Dr Dheeraj Batheja, consultant – orthospine, orthopaedics and spine surgery at Artemis Hospitals, told HT Lifestyle that the diet helps to lower the inflammation.

He said, “Medications help with symptoms, but diet is very important for lowering inflammation and keeping joints healthy. Some foods have nutrients that can help lower inflammation, protect cartilage and make joints work better overall.”

In fact, one of the major benefits of improving your dietary choices is improved mobility. “ People with arthritis may have less pain, be able to move more easily and be healthier overall if they choose their food carefully,” Dr Batheja added.

The doctor identified 5 key food groups that support joint health. He categorised them based on the nutritional profile. Some are essential macronutrients like protein, while others are micronutrients like healthy fats. A well-rounded diet lowers the inflammation level and mitigates pain.

Here are the 5 groups of food Dr Batheja suggested:

1. Foods rich in Omega-3

Try adding chia seeds to your diet.(Picture credit: Freepik)
Try adding chia seeds to your diet.(Picture credit: Freepik)
  • Chia seeds, flaxseeds, and fatty fish like salmon, mackerel and sardines are all good sources of omega-3 fatty acids.
  • These good fats help reduce swelling and inflammation in the joints, which makes it easier to move and less stiff.

2. Low-fat protein sources

Tofu is an alternative to traditional paneer. (Shutterstock)
Tofu is an alternative to traditional paneer. (Shutterstock)
  • Lean proteins like chicken, turkey, tofu and beans are important for repairing muscles and tissues without adding extra saturated fat, which can cause inflammation.

3. Fruits and vegetables high in antioxidants

Spinach is high in antioxidants. (Freepik)
Spinach is high in antioxidants. (Freepik)
  • Vitamin C and beta-carotene are two examples of antioxidants that are found in berries, oranges, spinach and broccoli.
  • These help get rid of harmful free radicals, which cut down on joint damage and swelling.

4. Whole grains

Brown rice is a healthier alternative.(Freepik)
Brown rice is a healthier alternative.(Freepik)
  • Oats, brown rice, and quinoa are all high in fibre, which can lower C-reactive protein, it is a sign of inflammation in the body.
  • They help keep your heart and joints healthy.

5. Seeds and nuts

Add almonds to your diet as they are rich in healthy fats. (Pixabay)
Add almonds to your diet as they are rich in healthy fats. (Pixabay)
  • Almonds, walnuts, and sunflower seeds are all good sources of healthy fats, vitamin E, and magnesium.
  • This can help with inflammation and bone health.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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Study says introducing this fruit to your baby as one of the first solid foods will boost gut health and immunity
Lifestyle

Study says introducing this fruit to your baby as one of the first solid foods will boost gut health and immunity

by jummy84
written by jummy84

Published on: Sept 30, 2025 08:19 pm IST

A fruit rich in antioxidants builds up their gut, immunity health. Study says babies also develop fewer allergy symptoms. 

It’s an exciting period for parents as they introduce solid foods to their babies. But did you know that this early stage of solid food can also help your baby develop a healthy gut and immune system? A study published in Frontiers in Nutrition on September 4 highlighted the value of a fruit when introduced as one of the first solid foods. The researchers named it blueberry.

Introduce healthy foods to your baby during the solid food stage. (Picture credits: Freepik)

ALSO READ: Paediatrician shares 6 foods children should eat to sharpen brain, improve focus: Blueberries to pumpkin seeds

Blueberries support gut bacteria

The researchers, in an experiment, gave infants freeze-dried blueberry powder daily, which is around 2 ounces of fresh blueberries. This powder was either mixed into purees or breast milk. The results revealed that babies who consumed blueberry powder developed a much more diverse range of gut bacteria. It suggests that babies develop a healthier gut environment when they are given blueberries, which are rich in antioxidants. Their gut microbiota became far healthier.

This finding is significant as it shows that adding bacteria to infants’ early diets may establish a healthier gut environment. The early solid food stage is a critical period of development, making it act as a base for future gut health.

Blueberries boost immunity

Besides gut health, blueberries also positively influence the immune system. The babies developed fewer allergy symptoms. The researchers looked at immune markers, which are signals in the body that depict how the immune system is working. So after consuming the babies, their bodies showed some changes, like lower inflammation, which in turn makes the body less likely to develop allergies.

So parents need to be mindful of which foods they introduce during the solid food stage, as it is a critical period of development for the babies. The food they eat can influence their gut and immune system, and even affect allergy risks later in life.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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News / Lifestyle / Health / Study says introducing this fruit to your baby as one of the first solid foods will boost gut health and immunity

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Taking magnesium? 7 foods and drinks that may reduce its effectiveness
Lifestyle

Taking magnesium? 7 foods and drinks that may reduce its effectiveness

by jummy84
written by jummy84

Magnesium is one of those minerals you do not want to skimp on. It keeps your muscles, nerves, and heart running properly, and it plays a role in bone health, too. Many people turn to supplements to close the gap, but what you eat and drink around the same time can affect how much your body actually takes in. Here’s a breakdown of common foods and drinks that may reduce magnesium absorption or even speed up its loss.

Taking magnesium supplements? Here are 7 foods and drinks that can reduce their effectiveness(Unsplash)

Spinach

Spinach is nutrient-rich but also high in oxalates. Research published in Heliyon (2020) found that oxalates can bind to magnesium in the gut, lowering absorption. Spinach also carries phytates, which interfere more strongly with iron and zinc but may still affect magnesium slightly. Cooking or fermenting helps reduce these compounds, but taking your supplement at a different time than a spinach-heavy meal is still best.

Beans

Beans bring protein, fiber, and minerals to the table, but the phytic acid they contain may slightly block magnesium uptake. A 2020 Food Research International study noted this effect, though some bean fibers may actually help absorption. Soaking, sprouting, or cooking beans reduces phytates and makes minerals more available. To be safe, avoid pairing beans and your magnesium pill in the same sitting.

Also read: Magnesium deficiency and hairfall: The key nutrient your hair needs for healthy growth

Tofu

Tofu, made from soy, also contains phytates. While not all studies agree on how much soy impacts magnesium levels, experts suggest separating tofu meals from supplement time, especially if your overall magnesium intake is low.

Colas

Cola drinks contain phosphoric acid. A 2022 Scientific Reports study found that this acid increases kidney excretion of magnesium, and the sodium in soda doesn’t help either. Water or a light meal is a safer partner when you take your supplement.

Caffeine (Coffee and Tea)

Caffeine acts as a mild diuretic, which means you lose more magnesium through urine. A 2018 review in Advances in Chronic Kidney Disease noted the effect. Try spacing your coffee or tea at least an hour apart from your magnesium dose.

Alcohol

Alcohol has a triple effect: it increases magnesium loss in urine, reduces absorption in the gut, and can damage the kidneys over time. A 2021 Nutrients study showed that chronic drinking is strongly linked to low magnesium. Limiting alcohol is key if you’re supplementing.

Dairy and Calcium-Rich Foods

Calcium and magnesium compete for absorption. A 2020 paper in Advances in Nutrition reported that high calcium intake at the same time can crowd out magnesium. If you take both supplements, consider separating them by a couple of hours.

Magnesium is vital, but timing matters. Taking your supplement with water and away from heavy calcium, caffeine, or oxalate-rich foods can help you get the most benefit.

FAQs:

What foods interfere with magnesium absorption?

Spinach, beans, tofu, colas, caffeine, alcohol, and calcium-rich dairy can reduce magnesium absorption or increase loss.

Why should I not mix calcium and magnesium supplements?

Calcium competes with magnesium for absorption in the gut. Taking them together can limit how much magnesium your body uses.

Does caffeine reduce magnesium?

Yes, caffeine is a mild diuretic, so it makes the body flush out magnesium through urine.

How can I improve magnesium absorption?

Take supplements with a balanced meal, avoid alcohol or soda, and space out magnesium from calcium-rich foods by a few hours.

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AIIMS gastroenterologist shares ‘4 simple things to improve your gut health ASAP’: Eat Indian foods like idli, dahi
Lifestyle

AIIMS gastroenterologist shares ‘4 simple things to improve your gut health ASAP’: Eat Indian foods like idli, dahi

by jummy84
written by jummy84

Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford Universities has shared ‘simple’ diet tips to improve gut health. By focusing on these, you can take steps to support your gut health and overall well-being. Also read | AIIMS gastroenterologist ranks popular breakfasts for gut health on a scale of 1 to 10: Upma, overnight oats, granola

Idli is a great example of a probiotic-rich food that can support gut health.(Shutterstock)

Dr Sethi titled his September 17 Instagram post, ‘4 simple things to improve your gut health ASAP (as soon as possible),’ and wrote in his caption: “Your gut health impacts digestion, energy, and even your immune system. These 4 tips are science-backed, easy to follow, and make a BIG difference.”

According to Dr Sethi, prebiotics serve as food for beneficial gut bacteria, promoting a healthy gut microbiome, while probiotics introduce beneficial bacteria to the gut, enhancing digestion and immunity. He added that a high-fibre diet supports gut health, satiety, and overall well-being. Dr Sethi further shared that adequate hydration was crucial for fibre absorption and gut function.

1. Eat more prebiotic foods

In the video he posted, Dr Sethi said: “First, eat more prebiotic foods like garlic, onions, and asparagus. Prebiotics are the food for our gut bacteria.”

2. Include probiotic-rich foods

“Second, eat more probiotic-rich foods. For example, yoghurt, dahi, kaffir, kombucha, kimchi, and idli,” he added.

3. Consume high-fibre foods

Dr Sethi said, “Third, eat more high-fibre foods. For example, chia seeds, berries, and oatmeal. These are all high in fibre. People who eat more fibre, live longer and have less acid reflux and less constipation. Aim for 30 grams of fibre daily.”

4. Drink more water

He concluded: “And fourth, increase your water intake. Fibre and water go hand in hand. Fibre absorbs water. Aim for around 8 glasses of water daily.”

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

This article is for informational purposes only and not a substitute for professional medical advice.

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Oncologist shares top 10 Indian foods that quietly supercharge your gut: Idli, dosa, dahi, curd rice, poha, ragi, moong
Lifestyle

Oncologist shares top 10 Indian foods that quietly supercharge your gut: Idli, dosa, dahi, curd rice, poha, ragi, moong

by jummy84
written by jummy84

Gut health refers to the balance and well-being of the microbiome in your gastrointestinal tract. A healthy gut microbiome can aid in digestion, help the immune system function optimally, and even influence your mood and mental health. When this balance and diversity of gut microorganisms is disrupted, it can lead to health implications. So, how exactly can you improve gut health naturally? Also read | Nutritionist shares surprising probiotic, prebiotic foods in Indian kitchens apart from dahi

The combination of probiotics from the curd and the easy-to-digest nature of rice makes curd rice a gut-friendly dish for many people. (Unsplash)

In an interview with HT Lifestyle, Dr Arpit Bansal, a laparoscopic surgeon and oncologist at Jeevan Jyoti Hospital, Prayagraj, shared that following a gut-friendly diet can be the first step towards improving gut health and overall well-being.

“A healthy gut isn’t built by fancy powders — it’s trained daily by simple, living foods that feed good microbes, strengthen the intestinal barrier, and reduce inflammation through short-chain fatty acids (SCFAs),” he said.

Dr Bansal shared a list of 10 everyday Indian staples ‘that are silent healers that can keep your microbiome thriving’. Here they are:

Buttermilk contains probiotics, which can support gut health by promoting beneficial bacteria.
Buttermilk contains probiotics, which can support gut health by promoting beneficial bacteria.

1. Dahi and chaas (Curd and buttermilk)

Dr Bansal said, “Rich in live cultures like lactobacillus, these traditional ferments improve lactose digestion, reinforce the gut lining, and balance immunity. Always try to go for plain, unsweetened versions.”

2. Idli and dosa batter (Fermented rice and lentils)

“Fermentation pre-digests carbs and proteins, improves mineral absorption, and seeds the gut with beneficial lactic acid bacteria. The microbial metabolites remain active even after you steam them,” Dr Bansal said.

3. Dal and legumes (Moong, masoor, rajma, chana)

He added, “Dals are prebiotics full of resistant starch and soluble fibre. They feed butyrate-producing bacteria, the major molecule that soothes inflammation and fortifies gut walls.”

4. Cooked-then-cooled rice (Curd rice, poha)

Dr Bansal said, “When rice cools, its starch crystallises into ‘resistant starch’, which microbes ferment to SCFAs. This reduces gut pH, regulates sugar peaks, and minimises inflammation.”

5. Raw banana (Kaccha kela)

Dr Bansal further said, “Green bananas contain a wealth of resistant starch and pectin — wonderful for feeding up helpful species, particularly after antibiotic treatment or gut upset.”

Ragi, also known as finger millet, is high in dietary fibre, which promotes digestive health, prevents constipation, and supports a healthy gut microbiome.(Shutterstock)
Ragi, also known as finger millet, is high in dietary fibre, which promotes digestive health, prevents constipation, and supports a healthy gut microbiome.(Shutterstock)

6. Millets (Ragi, jowar, bajra)

He added, “Apart from fibre, their polyphenols behave as ‘microbe trainers’, enhancing metabolic indicators and microbial diversity. They take time to digest, maintaining gut and glucose stability.”

7. Haldi (Turmeric)

According to the doctor, “Curcumin directly affects the microbiome, decreasing inflammation and oxidative stress while increasing microbial diversity. When taken with black pepper, it becomes more absorbable.”

8. Onion and garlic

Dr Bansal said, “Rich in inulin and fructooligosaccharides, they function as natural prebiotics that specifically support lactobacillus and bifidobacteria, two important factors in gut balance and general metabolic health.”

9. Fenugreek (methi)

“The soluble fibre galactomannan in methi seeds slows down the absorption of sugars and provides nourishment for gut microorganisms. Methi seeds can be soaked or the greens can be sautéed to increase their prebiotic activity and ease the digestive tract,” Dr Bansal said.

10. Kanji (Black carrot ferment)

He added, “A seasonal probiotic elixir, kanji teems with natural lactic acid bacteria that helps in digestion and builds resilience. It’s India’s age-old answer to kombucha.”

How to use foods from this list today

Dr Bansal suggested: “Anchor one fermented food (dahi, idli, or kanji) and one resistant starch source (dal, cooled rice, or raw banana) in every meal. Season liberally with haldi, garlic, and methi — and let your microbes do the rest.”

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

This article is for informational purposes only and not a substitute for professional medical advice.

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Fitness coach says ‘I look and feel 10 years younger’, shares 10 anti-ageing foods he eats daily to stay youthful
Lifestyle

Fitness coach says ‘I look and feel 10 years younger’, shares 10 anti-ageing foods he eats daily to stay youthful

by jummy84
written by jummy84

Feeling youthful, energetic, and healthy isn’t just about hitting the gym or following the latest skincare routine. What you eat can have a profound impact on your body, mind, and overall vitality. Certain foods can boost energy, improve immunity, support brain health, and even slow down the effects of ageing.

Eat these 10 foods to boost energy, immunity, and fight ageing, says fitness coach. (Instagram/@danfounder)

In a September 1 Instagram post, fitness coach Dan Go reveals 10 foods that help him feel stronger, healthier, and even 10 years younger. (Also read: Fitness coach shares ‘Japanese eating rule’ Hara Hachi Bu to stay lean and shredded without ever dieting )

1. Collagen boosters

Eggs, grapefruit, pumpkin seeds, and bone broth. Collagen is “Nature’s Botox.” It keeps skin firm, joints flexible, and bones strong. After 30, your body produces less, these foods help bring the bounce back.

2. Antioxidant powerhouses

Swiss chard, pomegranates, blueberries, grapes. Free radicals are like tiny burglars that damage your cells. Antioxidants act like security guards, protecting skin, preventing wrinkles, and slowing ageing.

3. Cellular nourishers

Green tea, olive oil, beans. Your cells are like overworked employees. Without fuel, they burn out. These foods support repair, lower disease risk, and keep your body running like a well-funded startup.

4. Omega-3 rich foods

Salmon, sardines, chia seeds, walnuts. Think of them as an internal moisturizer. They calm inflammation, hydrate skin, and support heart and brain health.

5. Gut-healers

Sauerkraut, garlic, asparagus, and kimchi. Your gut controls skin, immunity, and mood. A healthy gut = glowing skin, stronger immunity, and better digestion.

Bonus tip: Hydration

“If you eat well but still feel like a raisin, you’re dehydrated. Water (with electrolytes) hydrates cells, flushes toxins, and makes skin glow. Simple, but powerful,” says Dan.

How to make these foods work:

  • Combine different food groups in each meal
  • Eat colourful fruits and veggies daily
  • Pair collagen-rich foods with vitamin C
  • Mix prebiotics + probiotics for gut health
  • Stay consistent, benefits are cumulative

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

This article is for informational purposes only and not a substitute for professional medical advice.

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