health
I’m a surgeon and gut health expert—the No. 1 'magical' food I eat every day for a longer life
Dr. Steven Gundry, a heart surgeon and gut health expert, shares the most important food he eats every day for healthy aging and longevity. They support gut health, immunity and inflammation.
TL;DR
- Fermented foods support the trillions of microbes in the gut, influencing digestion, immunity, metabolism, and inflammation, which are crucial for aging.
- Coffee and tea are sources of polyphenols, which gut bacteria thrive on; lighter roasts have more, and avoiding dairy enhances benefits.
- Kombucha can be beneficial if low in sugar (under 5g) and made with real tea, but should be consumed in moderation.
- Unsweetened goat or sheep yogurt is preferred over most cow yogurts due to A1 beta-casein potentially causing inflammation in some individuals.
- Kefir is an enhanced fermented option containing beneficial bacteria, yeasts, and organic acids.
- Fermented vegetables like sauerkraut and kimchi are powerful daily foods that support gut barrier function and immune signaling.
- Raw, unpasteurized fermented vegetables are ideal, but even pasteurized versions are beneficial; a forkful daily is a good start.