You are what you eat. This is something we have always emphasized on. We also grew up listening to this from our family. This is because our gut plays a crucial role in our overall health. It helps with digestion, nutrient absorption, and immune system regulation. Recently on X, formerly Twitter, Craig Brockie highlighted the significance of gut health, citing insights from celebrity doctor Steven Grundy.

Grundy has been widely recognized for his work in gut health and in providing strategies to optimize digestive wellness.

The Gut-Health Connection

Your gut is often called your body's second brain. At the core of this relationship lies the enteric nervous system (ENS), often called the second brain. This vast network of neurons embedded in the walls of the gastrointestinal tract sends signals to the brain through the vagus nerve. When we experience "butterflies" before an important event or mood swings after skipping meals, it's a direct result of this communication system in action. One of the most profound discoveries in gut-brain research is that nearly 95% of the body's serotonin—a key neurotransmitter for happiness and emotional balance—is produced in the gut. A healthy digestive system, rich in fiber, probiotics, and whole foods, optimizes serotonin levels, whereas a poor diet can disrupt its production, leading to mood imbalances.

Your gut microbiome is a microscopic world within your body. There are trillions of microorganisms that lives in the environment, some of which also live in your digestive system, which is known as gut microbiome.

It is an ecosystem characterized by its environment and inhabitants. It includes microorganisms like bacteria, as well as viruses, fungi and parasites. Babies for the first time inherit their first gut microbes during vaginal delivery or breastfeeding, which is why it is also important for mothers to take care of their biomes.

Your gut influences many aspects of your health, include the health of your child if you are a new mother. This means we must take care of the food we eat to ensure a symbiotic relationship between gut health and rest of the mental, emotional and physical health.

Gut microbiome can help with digestions, absorb important nutrients, can train your immune system to tell apart from the unhelpful and pathogenic contents, affects your nervous system, secrete hormones through the interaction with endocrine cells, and can in fact cure Hepatic encephalopathy (HE).

Brockie shared that about 70–80% of immune cells are located in the gut, making gut health a key factor in immunity. Dr. Gundry stresses that a healthy gut microbiome can help manage chronic conditions such as:

• Leaky Gut
• Autoimmune Diseases
• Heart Disease

Dr Grundy's Top Strategies For Gut Health

Berberine for Gut Support

Berberine is a well-known supplement for gut health. It aids in:

• Weight management
• Carbohydrate metabolism
• Gut microbiome balance

Dr. Gundry recommends Berberine, particularly for aging individuals, as it helps maintain overall health and metabolic function.

Avoiding Lectins

Lectins are plant proteins that can create microscopic tears in the stomach lining, potentially leading to leaky gut. These proteins also contribute to harmful bacterial growth and digestive discomfort. Dr. Gundry advises avoiding high-lectin foods, including:

• Legumes (e.g., kidney beans, black beans)
• Nightshades (e.g., tomatoes, potatoes)
• Soy products (e.g., tofu, soy sauce)
• Processed foods with added sugars and unhealthy fats

Instead, he suggests consuming fermented foods like yogurt, which are rich in probiotics and beneficial for digestion and overall gut health.

Intermittent Fasting

Dr. Gundry emphasizes the advantages of intermittent fasting, which can:

• Enhance fat-burning
• Boost cellular energy
• Extend lifespan and improve health span

He advises prioritizing nutrient-dense foods during eating windows, such as:

• Vegetables
• Avocados
• High-quality meats

By reducing processed food intake, the body can receive essential nutrients that support digestion and immune function.

Boosting Immunity Through Nutrition

Dr. Gundry promotes the idea that proper nutrition strengthens the immune system. He suggests a four-day gut-soothing meal plan featuring:

• Turmeric root
• Onions
• Garlic
• Black pepper
• Cabbage

Cabbage, in particular, is known to activate gut receptors that calm the immune system, helping the body relax and recover.

Incorporating Healthy Fats

Healthy fats are crucial for gut and overall wellness. Dr. Gundry recommends:

• Olive oil, which is nutrient-dense and promotes satiety
• Avocados, which provide healthy fats and fiber for prolonged fullness

What’s the first thing you feel when you wake up in the morning light and energized, or heavy and sluggish? For many people, the answer has less to do with how many hours they slept and more with what they ate the night before. Nutritionists say your dinner choices can set the tone for your digestion, sleep quality, and even your morning energy levels. The question you should ask yourself is, are your nighttime eating schedule working for you or against you?

The answer may not lie in a new mattress, a sleep app, or even a strict bedtime routine—it could be sitting right on the dinner table. Sleep specialists and nutritionists agree that the way we eat in the evening plays a powerful role in how well we rest and how efficiently our bodies recover overnight.

With nearly one-third of US adults routinely falling short on sleep, according to the Centers for Disease Control and Prevention (CDC), understanding the connection between food and sleep quality has become more than a lifestyle trend, it’s a public health concern. From nutrient timing to mindful eating, science increasingly points to a two-way relationship: just as sleep influences hunger and metabolism, nutrition can either sabotage or support deep, restorative rest.

Overlooked Link Between Nutrition and Sleep

Research shows that diets high in sugar, saturated fat, and processed foods are consistently linked to restless or fragmented sleep. Meanwhile, balanced diets rich in fiber, lean protein, and complex carbohydrates appear to promote more consistent and restorative sleep cycles. Even the timing of dinner matters. Late-night eating, particularly heavy meals, forces the digestive system to stay active at a time when it should be winding down, often leading to indigestion, reflux, or interrupted sleep.

“Your last meal of the day can play a powerful role in how well your body digests food and how deeply you sleep,” says clinical nutritionist Prachi Mandholia. “When dinner is timed and balanced correctly, it allows the body to rest and repair overnight instead of being overworked.”

Can Eating Dinner Early Helps the Body Reset?

One of the simplest yet most effective changes is to finish dinner two to three hours before bedtime. Research has long suggested that late-night eating is associated with a higher risk of gastroesophageal reflux disease (GERD) and disrupted sleep cycles.

“An early, lighter meal gives your body time to process food calmly,” explains Mandholia. “This reduces the likelihood of acidity, bloating, or heaviness, all of which can make falling asleep and staying asleep more difficult.”

For those accustomed to late dinners due to work or social commitments, shifting mealtimes even slightly earlier can help. Experts recommend pairing this with smaller, nutrient-dense evening meals rather than heavy, multi-course spreads.

Why It Is Important to Build a Balanced Dinner Plate?

Nutritionists emphasize that not just timing, but composition matters. Heavy, greasy, or overly spicy foods tend to delay digestion and disturb sleep. Instead, a dinner plate that includes seasonal vegetables, lean proteins such as fish or legumes, and complex carbohydrates like quinoa, brown rice, or millets provides both satiety and stability.

This combination ensures a steady release of energy overnight, which prevents sudden spikes or drops in blood sugar—a common cause of nighttime wakefulness. A balanced meal also keeps the digestive system from becoming overloaded, allowing the body to direct more energy toward repair and recovery during sleep.

What Role Do Sleep-Friendly Foods Play?

Certain foods contain nutrients that can directly influence the body’s ability to relax. Tryptophan, an amino acid found in foods like turkey, nuts, and seeds, helps boost serotonin and melatonin levels—two hormones critical for sleep regulation. Magnesium, present in almonds and pumpkin seeds, relaxes the nervous system, while melatonin-rich foods like cherries may naturally encourage drowsiness.

“Adding a small handful of almonds, walnuts, or pumpkin seeds to your evening routine can prepare your body for rest,” notes Mandholia. Importantly, these are not meant as large bedtime snacks but as thoughtful additions to an early evening meal.

Mindful Eating Over Mindless Habits

What we eat is only half of the equation—how we eat matters too. Eating in front of the television, scrolling through social media, or rushing through a meal often leads to overeating and indigestion. Studies on mindful eating show that slowing down, chewing thoroughly, and paying attention to flavors improves digestion and helps the body recognize satiety cues.

“Mindful eating improves digestion, prevents overeating, and allows you to feel satisfied at the right time,” says Mandholia. The practice also creates a calming pre-sleep ritual, lowering stress and signaling to the body that it’s time to wind down.

Hydration is Important But at the Right Time

Hydration is essential for overall health, but drinking large amounts of fluids too close to bedtime can disrupt sleep by causing frequent nighttime bathroom trips. Instead, experts recommend prioritizing water intake earlier in the day and tapering off by evening. If you’re prone to dry mouth or dehydration at night, a small sip of water before bed is usually sufficient without interrupting rest.

The effects of nighttime eating habits extend beyond one night of rest. Poor sleep, fueled by heavy or late dinners, can increase cravings for sugary and fatty foods the next day, perpetuating a cycle of poor nutrition and sleep deprivation. Over time, this cycle may raise the risk of obesity, type 2 diabetes, and cardiovascular disease.

On the other hand, cultivating evening habits that support digestion and sleep creates a positive feedback loop. A well-rested body regulates appetite better, digests food more efficiently, and is less likely to store excess energy as fat.

As Mandholia puts it, “A restful night truly begins on your dinner plate.” Simple shifts like eating earlier, choosing balanced meals, including sleep-friendly foods, practicing mindful eating, and hydrating smartly, can transform not just how we sleep, but how we feel when we wake.

It’s no secret that Americans consume too much sugar, a fact public health guidelines have long warned about. Now, a new study suggests that the sweltering summer months may be driving sugar consumption even higher. Researchers have found that rising temperatures are linked to increased intake of sugary foods and beverages, pointing to heat as a subtle yet significant factor in Americans’ sweet tooth.

The study, published this week in Nature Climate Change, tracked grocery purchases from American households over several years. By comparing these purchases to local weather records, researchers were able to identify a clear pattern: as temperatures climb, so does sugar consumption.

Sugar Spikes in the Summer

Pan He, an environmental scientist at Cardiff University and a co-author of the study, explains, “As temperatures get higher, people tend to increase their added sugar consumption.” The research showed that for every degree Celsius rise in temperature, Americans added about 0.7 grams of sugar per day, roughly an eighth of a teaspoon.

Most of this increase came from sugary beverages like sodas, energy drinks, and sweetened juices. Duo Chan, a climate scientist at the University of Southampton and another study author, notes that those who regularly consume sugar-laden drinks were more than five times more likely to drink more during hot weather. “It’s intuitive,” he says. “People need more liquid when it’s hot. If sugary drinks are already a habit, they naturally increase their intake.”

Health Risks of Sweet Choices

Public health experts have long cautioned against excessive sugar intake, especially from beverages. Lindsey Smith Taillie, a nutrition scientist at the University of North Carolina, explains that sugary drinks are particularly concerning because they don’t trigger fullness. “Drinking sugar is a really fast and easy way to overconsume sugar, specifically, and just consume too much in general,” she says.

Consuming too much sugar is linked not only to dental cavities but also to chronic health conditions such as diabetes, heart disease, high blood pressure, and even changes in the gut microbiome. Laura Lara-Castor, an epidemiologist at the Institute for Health Metrics and Evaluation, emphasizes that sugar-sweetened beverages remain the single largest contributor to sugar overconsumption in the U.S.

During hot weather, Lara-Castor adds, hydration needs increase. “The type of liquids people choose can have long-term health impacts,” she says. “Whether people have access to safe drinking water, or turn to sugary beverages instead—can shape overall health outcomes.” Public policy, she notes, plays a role too: soda taxes, clean water accessibility, and social norms all influence sugar intake.

A Sweeter Future?

The study also raises concerns about the long-term impact of climate change on sugar consumption. With global temperatures projected to rise by 2.7 degrees Celsius by 2100, the researchers estimate that the average American could consume over a pound of extra sugar annually. Multiplied across the U.S. population, that equates to more than 4 billion cans of soda each year.

“This is quite an astonishing number,” Chan says. The findings underscore a subtle but important consequence of a warming world: hotter summers could inadvertently encourage Americans to reach for more sugar, amplifying existing health challenges.

Public health strategies, experts say, must focus on making healthier choices—like water—more accessible and appealing. In a hotter world, quenching thirst without fueling sugar overload may be a key challenge for the nation’s health.

From her debut in ‘Student of the Year’, to her latest movie adventures like ‘Jigra’, Alia Bhatt is one of the most versatile actors in Bollywood and is well-liked celebrities in India. In an ‘Aap Ki Adalat’ interview a few years ago Bhatt revealed that one of the major components of her diet is no sugar.

She expressed how she needed a variety of dishes, calling herself full ‘desi’. Another surprising thing she revealed was that she didn’t understand or like salads and prefers ‘Daal Chawal’ which is rice and lentil soup filled with whole grains and vegetables. She also mentioned that her choice of breads was roti made with ragi grains, jawar and other millets.

Is Rice And Lentil Soup A Weight Loss?

Although people expect Bollywood starlets to enjoy rich and nutritious salads, Alia Bhatt’s refreshingly desi home diet bring about the discussion of whether one needs diet food or just needs to understand their nutritional needs better. Dal and rice are a perfect combination of carbohydrates, protein, and essential nutrients. To get the most nutritional benefit from this classic pairing, it's a good idea to make a few simple tweaks.

• Don't just rely on white rice. Try incorporating whole-grain varieties like brown, red, or black rice into your meals to add more fiber and antioxidants.
• Add vegetables, herbs, and spices to your dal to make it more nutrient-rich.
• Mix peas or beans into your rice. They are full of fiber and antioxidants, which can help improve blood sugar, cholesterol, and blood pressure.
• Pair your meal with a side. Serving your dal-chawal with yogurt adds healthy bacteria for your gut, while a fresh salad provides more vitamins and fiber.
• Balance your plate. A simple way to eat mindfully is to follow a "MyPlate" approach. Fill half your plate with fruits and vegetables, and divide the other half between a protein (like meat or fish) and a grain (like white rice).

Why You Should Eat Ragi, Jawar And Other Millet Rotis

Instead of regular wheat rotis, try healthy grains like ragi and jowar. These millets are packed with nutrients that can do wonders for your health.

Ragi is an excellent source of calcium and iron, which are essential for strong bones and healthy blood. Its high fiber content also helps with digestion, weight management, and stable blood sugar.

Jowar is loaded with protein, fiber, and antioxidants. It's great for digestion, can help with weight loss, and also lowers cholesterol for a healthier heart.

A 2024 study in Frontiers in Nutrition journal explained that adding more millets to your diet is a smart decision as they contain a great mix of carbohydrates, protein, fat, and fiber. They have more essential amino acids than common cereals, and their protein is easier for the body to digest.

While millets have always been a staple food, recent studies are highlighting their impressive medicinal properties. Eating millets has been scientifically shown to help with:

• They have a type of starch that digests slowly, which prevents blood sugar spikes.
• Millets can help you feel full and satisfied, aiding in weight loss.
• Regular consumption can reduce the risk of heart disease.
• Millets are naturally gluten-free, making them an ideal food for people with celiac disease.

Is A Sugar-Free Diet Actually Healthy?

Cutting out added sugar and focusing on whole foods can have a great impact on your health. It can help you manage your weight, lead to clearer skin, and improve your mood. It also helps reduce inflammation and lowers your risk of developing type 2 diabetes.

However, it's important not to confuse added sugars with the natural sugars found in fruits. Fruits provide essential nutrients like fiber and antioxidants. You can still have a very healthy diet by including whole fruits.

Remember, a no-sugar diet isn't a magic fix for weight loss. It's just one part of a healthy lifestyle that should also include exercise and a balanced diet. If you're thinking about making a big change to your diet, it's a good idea to talk to a doctor or dietitian first.