Gastroenterologist’s Daily Diet: Expert Nutrition Tips

Managing your gut health through conscientious dietary choices can significantly improve your digestion, minimize inflammation, and foster the growth of probiotic bacteria in your microbiome. Recognizing this, we sought the expertise of a gut health specialist, gastroenterologist Dr. Rabia de Latour, who shared insights into her typical daily meals.

Dr. Rabia de Latour collaborated with EatingWell to share her typical dietary routine through her partnership with Iberogast. She shared her usual choices for breakfast, lunch, and dinner, and highlighted a gut-healthy nutrient that many people might be neglecting.

Light Breakfast

Dr. de Latour starts the day with a light breakfast. “My day begins with a glass of water followed by a protein-rich breakfast: I consume two egg whites every single morning,” she says. Drinking water first thing in the morning helps stay hydrated throughout the day. Having whole eggs rather than just egg whites can be more satisfying and nourishing since the yolk contains numerous nutrients and antioxidants. However, egg whites are a great option for those who don’t feel particularly hungry in the morning.

Despite her preference for a minimal breakfast, Dr. de Latour recognizes the importance of starting the day with protein. “Ideally, I would skip breakfast, but having some protein to kickstart your day is crucial,” she adds.

Like many of us, Dr. de Latour also enjoys a cup of coffee in the morning. Whether caffeinated or decaffeinated, coffee is a gut-friendly option that promotes healthy digestion according to recent research.

Plant-Forward Lunch

For lunch, Dr. de Latour opts for a plant-forward meal such as a salad, which is rich in fiber, her favorite nutrient to recommend to her patients. “Unfortunately, our country has a massive issue of under-eating fiber, and it’s very dangerous,” she says. This concern is substantiated by the 2020-2025 Dietary Guidelines for Americans, which reports that 90% to 97% of Americans aren’t consuming enough fiber in their diets.

High-fiber lunch salads, like our Kale, Quinoa & Apple Salad or our Orange-Mint Freekeh Salad with Lima Beans, are a great way to increase your fiber intake.

Satisfying Dinner

Dinner can often be the most filling meal of the day, making it challenging to prepare. However, Dr. de Latour sticks with her go-to nutritious choice. “For dinner, I’ll have cauliflower rice with lentils. It’s a great combination of plant protein and fiber,” she says. “I also add some yogurt and achar (pickled vegetables).”

The lentils and cauliflower rice are an excellent source of protein and fiber, respectively. These nutrients can help you feel full after a meal. Yogurt and pickled vegetables are full of probiotics, which are beneficial for gut health. For her evening drink, Dr. de Latour prefers water to ensure she stays refreshed and hydrated.

“My meals may sound very healthy, but they’re also delicious to me,” says Dr. de Latour. “Whenever you enjoy a habit change, you’re more likely to stick with it. So that’s been really good for my health, and I enjoy it.”

If you’re fond of healthy meals, why not stick with them? We think it’s impressive that Dr. de Latour found a satisfying dinner that she enjoys including in her regular rotation. Try our recipe of Lentil Curry with Cauliflower Rice, topped with a dollop of yogurt or your favorite fermented veggies, just like Dr. de Latour.

The Bottom Line

In a nutshell, Dr. de Latour prioritizes nutrients rather than diversity in her meals. She incorporates sufficient amounts of fiber, protein, and probiotics into her diet. According to her, a plant-forward eating pattern is the best to meet her health needs.

Dr. de Latour’s advice is to “find healthy foods you enjoy eating. If it’s something that is good for you and you enjoy it, you’re more likely to do it.”