Daijiworld Media Network – New Delhi

New Delhi, Jul 6: Confused by trendy diets and wellness buzzwords? Dr Trisha Pasricha, a Harvard-trained gut health expert, is cutting through the noise with 11 practical, science-backed tips for eating smarter and supporting digestion—without falling for extreme fads.

In a recent Instagram post (June 10), Dr Pasricha emphasised the power of small, gradual dietary changes, especially for those used to highly processed, low-fibre meals. “You don’t have to go from 0 to 100,” she said. “Slowly building new habits is the key to lasting change.”

Here are her top recommendations:

• Choose smoothies over juices: Smoothies retain fibre, unlike juices, which spike blood sugar quickly.
• Switch to healthier animal proteins: Think fish, chicken, and yoghurt over red meat. A major study linked fish intake to reduced cancer risk.
• Boost fibre intake: Most adults miss the 22–34 grams/day target. More fibre means better digestion and a stronger microbiome.
• Cut ultra-processed foods: These often contain emulsifiers and artificial sweeteners that may harm gut health.
• Embrace whole grains: Brown rice and quinoa are fibre-rich and linked to lower cancer risk.
• Skip sugary drinks: One sugary beverage a day raised early-onset cancer risk by 32% in a large US study.
• Eat plain Greek yoghurt: It's high in protein, low in carbs—just avoid sugary flavours.
• Don’t fear eggs: One a day may lower heart disease risk—but moderation is key.
• Ditch processed meats: Sausages, bacon, and cured meats are tied to higher cancer risk.
• Avoid alcohol: WHO says there’s no safe alcohol intake—any amount raises cancer risk.
• Manage sugar cravings wisely: Small, mindful indulgences are better than strict restriction, which can backfire.

Dr Pasricha’s advice? Skip the shortcuts and focus on consistent, simple changes. Your gut—and overall health—will thank you.