5 foods for better colon health: Harvard-trained gut doctor shares what he eats regularly

What you eat every day plays a meaningful role in a healthy digestive system, particularly when your diet is rich in fibre, whole grains, fruits and plant-based foods. A diverse diet supports healthy bowel movements and also provides nutrients linked to better long-term gut health. Recently, Harvard-trained gut doctor Dr Saurabh Sethi has posted a video on Instagram, sharing 5 foods that he eats every day to support and optimise colon health

Beans, lentils and peas

As per Dr Saurabh Sethi, beans, lentils and peas are staples that provide both fibre and plant protein. Legumes support the gut microbiome by offering fibres that intestinal bacteria use to produce beneficial fatty acids. A meta-analysis of 29 studies found that higher legume intake is associated with a lower colon cancer risk.

Fruit every day

Fruit is another regular part of Saurabh Sethi’s diet. Fruits provide fibre, vitamins, minerals and plant compounds, making them useful additions to your overall eating pattern. Certain recent research has also found inverse associations for certain fruits, including citrus, apples, watermelon and kiwi.

A handful of tree nuts

Tree nuts are another food that the Harvard-trained gut doctor eats regularly. They help in providing healthy fats, as nuts contain fibre and other bioactive compounds. Research has also explored their role among people already diagnosed with colon cancer.

Yoghurt for gut-friendly bacteria

Yoghurt forms part of his go-to food choices, including alongside oats at breakfast. Yogurt can provide beneficial bacteria and is also a source of protein and calcium. While observational research cannot prove that yogurt itself prevents cancer, the findings add to evidence supporting yogurt as part of a healthy dietary pattern.

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

Oats and whole grains

Oats are another simple way to add whole grains and fibre to the everyday diet. Whole grains may also benefit the colon partly through their fibre content, which supports regular bowel movements and provides fuel for beneficial gut bacteria.