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Photo:EatingWell; Getty Images
EatingWell; Getty Images
Managing your gut health through a nutrient-packed diet is an important way to support healthy digestion, reduce inflammation and help promote probiotic bacteria growth in your microbiome. So that’s why we asked a gastroenterologist, who specializes in all things gut health, to walk us through her typical day of meals.
Rabia de Latour, M.D., chatted withEatingWellthrough her partnership withIberogast. In this conversation, we learned what the doctor normally eats for breakfast, lunch and dinner—and she shared the top gut-healthy nutrient that you may not be eating enough of.
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What a Gastroenterologist Eats in a Day
Light Breakfast
To start the day, de Latour goes for a lighter breakfast.
“I wake up and have a glass of water, and then I have a protein punch: I eat two egg whites every single morning,” she says.
Drinking water first thingcan be helpful in staying hydrated throughout your day. And full eggs can be even more satisfying and nutritious thanegg whites, but choosing egg whites is still a protein-packed option, especially for the doc who isn’t incredibly hungry in the morning.
“I don’t have a massive breakfast,” de Latour explains. “If it was up to me, I would never have breakfast, but it’s so necessary to start your day with some protein.”
And of course, the gastroenterologist has a cup of coffee in the morning, too. Caffeinated or decaffeinated coffee is agut-friendly optionthat can help aid in healthy digestion, per recent research.
If you’re looking for a filling breakfast that can further satisfy your appetite, try a high-fiber gut-healthy smoothie, like gastroenterologist’s Will Bulsiewicz, M.D.’seasy blueberry-banana smoothie.
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Lunch
For lunch, de Latour goes for a plant-forward option like a salad, as it’s full of her favorite nutrient to recommend to her patients: fiber.
We think that de Latour would love some of our highly rated high-fiber lunch salads, like ourKale, Quinoa & Apple Salador ourOrange-Mint Freekeh Salad with Lima Beans.
Dinner
Dinner is normally the most fulfilling meal of the day, which at times makes it even more difficult to prepare. But for the gastroenterologist, she likes sticking with her go-to nutritious choice.
“For dinner, I’ll have cauliflower rice with lentils because it’s a protein and fiber mix, specifically plant protein,” de Latour says. “And I add some yogurt and some achar, which is pickled vegetables.”
First, we love the protein and fiber combination from the lentils andcauliflower rice, respectively. These nutrients help you stay satisfied after enjoying a bowl. Plus, yogurt and pickled vegetables are both bursting with probiotics, which are amazing for the health of your gut microbiome. Plus, the doctor sticks to water for her drink with dinner, ensuring that she is refreshed and hydrated leading up to the evening.
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“It sounds very healthy, but it’s delicious to me,” de Latour says. “Whenever you try to create a habit change, but you enjoy it, you’re more likely to stick with it. So that’s been really good for my health, and I love it.”
If you love a healthy meal, why not stick with it? We are big fans of the fact that the doctor found a fulfilling dinner that she loves including in her regular rotation. Try topping off ourLentil Curry with Cauliflower Ricewith a dollop of yogurt or your favorite fermented veggies just like de Latour.
The Bottom Line
Overall, the gastroenterologist focuses on nutrients over meal diversity. Including enough fiber, protein and probiotics into her diet is important for her goals, and de Latour considers a plant-forward eating pattern to work best to meet her health needs.
“Find healthy foods you enjoy eating,” de Latour shares. “If it’s something that is good for you that you enjoy, you’re more likely to do it.”
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Iriondo-DeHond, A. et al.Effects of coffee and its components on the gastrointestinal tract and the brain–gut axis.Nutrients, 2020;13(1),88. doi:10.3390/nu13010088.U.S. Department of Agriculture.Dietary Guidelines for Americans 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Iriondo-DeHond, A. et al.Effects of coffee and its components on the gastrointestinal tract and the brain–gut axis.Nutrients, 2020;13(1),88. doi:10.3390/nu13010088.U.S. Department of Agriculture.Dietary Guidelines for Americans 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Iriondo-DeHond, A. et al.Effects of coffee and its components on the gastrointestinal tract and the brain–gut axis.Nutrients, 2020;13(1),88. doi:10.3390/nu13010088.U.S. Department of Agriculture.Dietary Guidelines for Americans 2020-2025.
Iriondo-DeHond, A. et al.Effects of coffee and its components on the gastrointestinal tract and the brain–gut axis.Nutrients, 2020;13(1),88. doi:10.3390/nu13010088.
U.S. Department of Agriculture.Dietary Guidelines for Americans 2020-2025.
