I’m a stomach doctor — here’s what I eat for good gut and liver health
Do you have the guts to follow this routine?
Florida gastroenterologist Joseph Salhab is revealing his daily diet of fruit, fish, coffee and nuts, hoping it inspires his 1.7 million TikTok followers to adopt gut- and liver-friendly eating habits.
“I try to stay away from fast food that’s greasy and fried,” Salhab says in a video posted Sunday to TikTok. “I’m not perfect, and I splurge sometimes, but I notice that when I cook myself, I tend not to overeat and I feel very nourished.”
Salhab often starts his day with lemon water, lemon tea or fresh fruit.
“People who eat more vitamin C tend to have a lower risk of gallbladder stones, better liver health and better gut bacteria,” Salhab says in the post.
Vitamin C has been shown to increase levels of good gut bacteria and help keep the immune system strong.
Besides lemons, vitamin C can also be found in oranges, grapefruit, kiwifruit, cantaloupe, strawberries, bell peppers, tomatoes, Brussel sprouts and broccoli.
Aside from water and tea, Salhab drinks coffee to protect against gallstones and fatty liver disease.
A 2022 scientific review found that coffee stimulates the release of cholecystokinin, a hormone that plays a key role in digestion.
In an article published by the University of Chicago’s Steatotic Liver Disease Clinic, registered dietitian and nutritionist Annie Guinane recommends up to three cups of java a day to protect the liver.
Salhab says he also eats two 1-ounce servings of tree nuts a week.
“We know that people who eat more tree nuts tend to have a lower risk of colon cancer and a lower risk of fatty liver disease,” he explained.
Tree nuts include almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios and walnuts.
A 2017 study of Stage 3 colon cancer patients found that those who ate at least 2 ounces of nuts a week had a 42% reduced risk of cancer recurrence and a 57% lower chance of early death.
Be careful not to consume too many Brazil nuts, though, as they are rich in selenium and can cause selenium toxicity.
Nuts like walnuts, butternuts and hazelnuts are also good sources of omega-3 fatty acids, which are essential for our heart, brain and eyes. Research suggests that these “healthy” fats have a positive effect on liver fat metabolism as well.
Salhab gets his fill from eating fish at least three times a week.
And finally, Salhab tries to stay active, getting in either an evening bike ride or between 5,000 and 10,000 steps a day.
“I notice this helps me digest better,” he said. “People who exercise more have a lower risk of liver disease, lower risk of gallbladder stones, better gut bacteria and healthy bowel movements.”
Emily Feivor, a registered dietitian at Long Island Jewish Forest Hills Hospital, noted that Salhab’s diet is rich in fiber, “which has been shown to improve digestive health, lower total and LDL cholesterol levels and decrease the risk of cardiovascular disease.”
“Only about 5% of Americans meet their daily 28-gram fiber recommendation set by the [Food and Drug Administration],” Feivor told The Post. “Fiber plays a crucial role to improve organ function, like the brain and liver, which results in a healthier you.”
