'I'm a gastroenterologist and these are the 12 foods I eat.'

This edited article originally appeared on Dr. Arif Hussenbux's Substack, The Gut Group. Sign up here.

"What am I supposed to eat now?"

"So I can't eat anything?"

These were some of the comments I received recently about foods I avoid!

Fair point!

Watch the hosts of Mamamia's health podcast, Well, on body longevity. Post continues below.

After spending my career looking inside people's digestive systems, I've realised some foods are actively working with us.

Here are the foods I eat — and why you might consider doing the same.

P.S. I added a bonus food at the end…. Maybe the most important one!

General Disclaimer:

Let's get the socio-economic elephant out of the room.

Yes, some of these foods come from a point of privilege. I get it, but I'm not commenting on the cost. I can't stand it that a 12-pack of Snickers costs $4, but a small tub of mangoes is $8. These are simply the foods I eat, backed by research that convinced me they're worth it.

1. Kiwis: The unassuming powerhouse.

Kiwis give you (in my opinion) the most bang for your buck!

A 2023 randomised controlled trial found that kiwifruit increased complete spontaneous bowel movements by one per week.

They're nature's laxative, minus the dependency issues.

Each kiwi packs 2.3g of fibre; plus Kiwi fibre holds water exceptionally well, creating bulkier, softer stools that transit faster.

Plus vitamin C content that embarrasses oranges (93mg per fruit), folate, and actinidin...an enzyme that aids protein digestion. Good gut health too!!

Kiwi fruit. Image: Canva.

2. Mixed nuts: Choose your fighter.

Thirty grams daily. That's my dose. The perfect snack!

The PREDIMED trial — Mixed nuts reduced cardiovascular events by 28 per cent in high-risk individuals; actual heart attacks and strokes.

Almonds lead for vitamin E and fibre. Walnuts dominate omega-3s with 2.5g per ounce.

Brazil nuts? Two give you your entire selenium requirement.

Pistachios offer the most potassium per calorie.

The mechanism: nuts improve endothelial function, reduce oxidative stress, and modestly lower LDL cholesterol. No-brainer!

Nuts. Image: Canva.

3. Dark chocolate: science meets pleasure.

Seventy/eighty per cent cocoa minimum. 1–2 small pieces.

Flavanols in dark chocolate increase nitric oxide production, improving blood flow.

A meta-analysis of 23 studies found consistent blood pressure reductions of 2-3 mmHg.

Modest? Sure. But population-wide, that prevents thousands of cardiovascular events.

The gut angle? Cocoa polyphenols act as prebiotics, selectively feeding beneficial bacteria. Your microbiome enjoys quality chocolate.

Just keep it dark (80 per cent and above). Milk chocolate doesn't count.

Dark chocolate. Image: Canva.

4. Salmon: Natural omega-3s.

Twice-weekly. Wild-caught when possible.

The omega-3 content speaks for itself... 2.2g per 100g serving. But salmon offers complete protein, vitamin D, and astaxanthin (that pink pigment with potent antioxidant properties).

Brain function improves measurably. The VITAL trial showed 28 per cent reduction in heart attacks with marine omega-3s. Depression scores drop. Inflammation markers plummet. LDL (bad cholesterol) lowers.

Fresh, frozen, or canned... all work. The benefits persist across preparation methods.

Salmon. Image: Canva.

5. Greek yoghurt: Protein meets probiotics.

Full-fat. Unsweetened. Daily. SO tasty!

Twenty grams of protein per serving, but that's not why I eat it.

The probiotic strains (particularly Lactobacillus bulgaricus and Streptococcus thermophilus) survive stomach acid better than most supplements.

A 2024 systematic review found fermented dairy reduced type 2 diabetes risk by 14 per cent. The mechanism? Improved insulin sensitivity, enhanced gut barrier function, and short-chain fatty acid production.

Skip the low-fat versions.

Greek yoghurt. Image: Canva.

6. Blueberries: Morning antioxidants.

One cup. Empty stomach. First thing.

Anthocyanins (the compounds making them blue) cross the blood-brain barrier. Cognitive function improves within hours. A 12-week study showed improved memory and reduced blood pressure with daily consumption.

Why an empty stomach??

Polyphenol absorption peaks without competing foods. Your gut bacteria ferment what you don't absorb, creating beneficial metabolites that last all day.

Frozen works just as well!

Blueberries. Image: Canva.

7. Extra virgin olive oil: Liquid gold.

Three tablespoons daily. Raw when possible.

The PREDIMED trial (yes, again) found 30 per cent cardiovascular risk reduction with extra virgin olive oil. Not refined. Not "light." Extra virgin.

Oleocanthal, a phenolic compound, has anti-inflammatory effects rivalling ibuprofen at high doses.

Hydroxytyrosol protects LDL from oxidation. Your arteries literally age slower.

Heat destroys some compounds, so I drizzle it on finished dishes. Salads. Soups. Even yoghurt.

Olive oil. Image: Canva.

8. Sweet potatoes: The sensible carb.

Three times weekly. Skin on.

Beta-carotene content crushes regular potatoes... 11,500 IU per medium potato.

But the glycemic index sells it for me. Sweet potatoes cause gradual glucose rises, not spikes.

Natures prebiotic – Your gut bacteria ferment the resistant starch, producing butyrate... fuel for colon cells and a potent anti-inflammatory compound.

Roasted. Mashed. Baked. Just keep the skin. That's where the fibre lives.

Tasty too!

Sweet potatoes. Image: Canva.

9. Cruciferous vegetables: Eat your damn vegetables!

Broccoli. Brussels sprouts. Cauliflower. Kale.

The glucosinolates in cruciferous vegetables convert to isothiocyanates...compounds with legitimate anti-cancer properties. Population studies consistently show reduced colorectal cancer risk with regular consumption.

Gas and bloating? That's the fibre and raffinose fermenting. Your gut bacteria are literally feasting. Start small. Build tolerance.

The vitamin K, folate, and vitamin C are bonuses. The sulforaphane in broccoli sprouts? Twenty times higher than mature broccoli.

Broccoli. Image: Canva.

10. Kefir: Fermentation's champion.

One to three times weekly. Small amounts.

Kefir contains 30+ probiotic strains versus yoghurt's 2-3.

Lots of research: Improved lactose digestion. Enhanced immune function. Reduced inflammatory markers.

Too much kefir can overwhelm your system. Start with 100ml. Build slowly.

If you are going to pick a fermented food, kefir is the most researched!

Kefir. Image: Canva.

11. Eggs: The redemption story.

Two-three daily. Whole eggs. Yolk included.

Remember when eggs were villains? The cholesterol panic had us eating sad egg-white omelettes for decades. Oh dear!

Then the research caught up.

A 2020 Harvard analysis of 177,000 people found no association between egg consumption and cardiovascular disease.

None.

The PURE study across 50 countries? Same conclusion.

Your liver produces 80 per cent of your cholesterol anyway. Dietary cholesterol barely moves the needle.

What eggs actually deliver: complete protein with all nine essential amino acids. Choline for brain health (one egg provides 30 per cent of daily needs). Lutein and zeaxanthin for eye protection. Vitamin D, B12, selenium.

The yolk holds the nutrients. Throwing it away? That's the real crime.

Eggs. Image: Canva.

I'm hungry now.

Well there it is….what I eat.

Foods with enough evidence that I've made them habits.

Some days I skip the kiwis. Sometimes salmon becomes tinned tuna.

Greek yoghurt occasionally gets missed off the shopping list.

Perfection is NOT the goal. Consistency is.

Small choices compound. A handful of nuts here. Some berries there. Dark chocolate after dinner. These tiny decisions shape our long-term health far more than any dramatic dietary overhaul.Your gut will thank you. Your arteries will thank you.

Start with one. Make it routine. Then add another.

That's how lasting change happens.

The advice is intended as general and should not be interpreted as personal clinical advice. If you have problems, please tell your healthcare professional, who will be able to help you.

This article originally appeared on Dr. Arif Hussenbux's Substack, The Gut Group. Sign up here.

Feature image: Getty.