Harvard trained gut doctor ranks 10 foods for the gut-brain axis on a scale of 1 to 10: Idli and yoghurt to fruit juice
Dr Saurabh Sethi, a gastroenterologist and 'Harvard and Stanford trained expert', took to Instagram on June 19 to rank 10 foods for your gut-brain axis. In a post he titled, 'Harvard-trained gut doctor ranks 10 foods for the gut-brain axis on a scale of 1 to 10 (10 is the best)', Dr Sethi said, 'your mental wellness starts in your gut'. Also read | You are what you digest: Know how gut health affects everything, from mood to metabolism
In the video he posted, Dr Sethi ranked 10 everyday foods on a scale of 1-10 'based on how they impact your gut-brain connection, mental clarity, mood, focus, and stress response'. Here's his rating:
⦿ Sweet potato: 5/10
⦿ Idli: 6/10
⦿ Movie popcorn: 4/10
⦿ Broccoli and cauliflower: 8/10
⦿ Blueberries: 7/10
⦿ Granola bars: 3/10
⦿ Fruit juice: 2/10
⦿ Avocado: 9/10
⦿ White bread: 1/10
⦿ Unsweetened yoghurt: 10/10
Let's break down Dr Sethi's rankings and explore why these foods scored the way they did for the gut-brain axis. Top scorers – unsweetened yoghurt (10/10), avocado, broccoli and cauliflower – are rich in probiotics, which support beneficial gut bacteria, provide healthy fats, fibre, and various micronutrients and are packed with vitamins, minerals, and antioxidants, respectively, and therefore, support gut health and brain function.
Middle of the pack are blueberries, rich in antioxidants and polyphenols, idli, a fermented food that contains probiotics that can benefit gut health, and sweet potato, a good source of fibre and vitamins. Meanwhile, lower scorers, such as popcorn, granola bars, fruit juice, and white bread, can negatively impact gut health.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Hindustan Times
an hour ago
- Hindustan Times
Flights delayed, cancelled, crashed: Travel anxiety takes off
After the deadly Flight AI171 crash in Ahmedabad, there has been an uptick in cancellations, delays, and mid-air returns. Between June 12 and 17, 83 Air India flights were cancelled. According to reports, 66 of them were Boeing 787 Dreamliners. A Delhi to Bali flight turned back mid-air on Wednesday due to a volcanic eruption. Yesterday, a flight carrying 180 passengers made an emergency landing in Delhi from Leh after a technical glitch. This series of incidents, combined with rising chatter on social media, is fuelling a fresh wave of flight anxiety. This fear of flying can make people feel sick, sweaty, or panicked. It often includes intrusive thoughts and a feeling of being out of control. Travellers are suddenly paying close attention to flight numbers, aircraft models, and weather alerts. Searches for 'safest airline 2025' and 'how to calm flying fear' have shot up on Google Trends. Bangalore-based digital creator Swati Chauhan says, 'Most of my travels are by air. But after so many incidents, it feels uneasy to even enter an airport. On top of that, Instagram Reels are showing astrologers saying the Ahmedabad crash happened because the flight number adds up to nine, which is considered unlucky. All of this unverified information is increasing my stress.' In another case, entrepreneur Gurbani Bhatia from Gurugram, who was set to fly to New York this week, rescheduled and changed her flight. 'There have been so many cases of Indian flights being cancelled or delayed, so I decided to go with an international airline even though the route is longer due to the Iran airspace closure,' she says. Aerophobia, or fear of flying, is rarely about being in the air itself. 'It is about feeling out of control,' says Dr Deeksha Parthsarthi, neuropsychiatrist. 'You are far from home, you cannot get off, and you are placing trust in strangers and machines.' Psychologically and neurologically, the brain responds to flight incidents even from a distance. 'Hearing about a crash can trigger vicarious trauma,' says Dr Sneha Sharma, psychiatrist. 'The brain stores it like a real memory.' This activates the amygdala, which overrides logic and triggers the body's fight or flight response. People may experience nausea, a racing heart, breathlessness, or panic. Ordinary in-flight sounds, turbulence, or airport announcements can act as triggers. Claustrophobia, motion sensitivity, or fear of heights can make symptoms worse. Social pressure adds to the challenge. 'People fear losing control on a flight, but they also fear being judged for it,' says Dr Sharma. There is no single solution for flying anxiety, but experts say small, intentional habits can help you feel more grounded before and during a flight. Avoid reading aviation news right before flying. Listen to calming music. Caffeine and sugar can mimic symptoms of panic, such as a racing heart or jitters, so it is best to avoid them. Drink water or herbal tea and eat light meals instead. 2. During takeoff or turbulence: Use the box breathing method. Inhale for four counts, hold for four, exhale for four, and hold again for four. Repeat this for a few minutes, especially during takeoff or bumpy moments. 3. For the journey: Carry familiar comforts. A lavender roller, a scarf, or a favourite book can serve as calming cues if you feel overwhelmed. 4. Let the crew know: Informing the cabin crew that you are an anxious flyer can make a difference. They are trained to help and may check on you during the flight. As more people seek reassurance before they fly, travel insurance is becoming more than just a document. For many, it now feels like a mental safety net. Trip cancellation insurance can help if you need to cancel for medical or personal reasons. Baggage delay insurance protects you if your luggage goes missing or arrives late. Flight delay coverage can pay for hotel stays and meals if you are stuck overnight. Personal accident insurance, legal cover, and medical emergency protection are also becoming common even for short trips. These services give travellers a sense of structure, especially in uncertain times. (Inputs by Manjari Singhal, Chief Growth and Business Officer, Cleartrip) If your flight is delayed by two to four hours, airlines must offer tea, coffee, or snacks. Delays beyond four hours require a proper meal. If you are stuck overnight, a hotel stay with airport transfers must be provided. For cancellations, most airlines offer a full refund if cancelled within 24 hours and at least seven days before departure. Compensation rules vary by airline and depend on the cause of the delay or disruption.
NDTV
an hour ago
- NDTV
Sunaina Roshan Says Fitness Isn't Just About Physical Strength, It's A Mental Game
Maintaining consistency in training, overcoming physical challenges, and pushing through discomfort all demand more than just physical strength; they require mental resilience and the ability to stay focused despite setbacks. True fitness isn't just about the body; it's about cultivating a strong mindset built on motivation, discipline, and perseverance. Echoing this very sentiment, producer and vlogger Sunaina Roshan shared in her latest Instagram post that fitness is as much a mental game as it is a physical one, stressing that achieving goals takes inner strength just as much as outer effort. "I feel it's more about discovering your resilience and pushing beyond limits," Sunaina writes in the caption of the post. View this post on Instagram A post shared by Sunaina Roshan (@roshansunaina) In her latest Instagram video, Sunaina says that though fitness is often linked with strenuous exercise and heavy lifting, the real world involves hardships and tenacity that aren't usually visible. It is about developing a positive outlook, staying disciplined, and accepting the path of growth, both visible and invisible. "It's the mindset, the discipline, the quiet choice to show up even when it's hard. It's patience, it's progress you don't always see right away," Sunaina says in the video, where she can be seen working out in a gym set-up. According to Sunaina, a solid mental viewpoint is necessary for success. Discipline is essential; it is about deciding to show up despite setbacks, fatigue, and quitting temptations. Progress takes time, so results might not be seen immediately. Every little accomplishment is a positive step. Progress, no matter the size, should be valued even if it happens slowly. Sunaina concludes the video by saying that every small effort contributes to building resilience, so keep pushing forward and maintain your unbreakable spirit! Sunaina Roshan is known for being open about her health issues and her motivational story of conquering them. She has been candid about her struggles with brain tuberculosis, fatty liver disease, and cervical cancer. She has also been outspoken about her fitness journey and uses social media to share exercise and nutrition tips. Sunaina Roshan previously discussed food cravings and said that she manages them by eating every 2 or 2.5 hours. She added that when you are starving, you will inevitably eat unhealthy foods like cakes and pastries that do not suit you. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
&w=3840&q=100)
Business Standard
2 hours ago
- Business Standard
Are these popular Instagram fitness trends actually helpful or just hype?
From apple cider vinegar promises to moon-charged water rituals, 100 Surya Namaskars a day to collagen powders that claim to erase wrinkles, we've all been tempted to try them. But do they actually work, or are they just hype in disguise? We asked doctors and nutrition experts to break it down for you. This Fact-check Friday, let's separate the facts from the fluff. Can apple cider vinegar balance hormones and burn fat? You've probably seen someone on Instagram gulping apple cider vinegar (ACV) every morning. The claim? It 'balances hormones' and melts fat. But according to nutritionist Dr Divya Sakhalkar, ACV might help you feel fuller and slow down blood sugar spikes, which can support weight loss a little, and for women with PCOS, it may slightly improve insulin sensitivity. But for most people, ACV is not a hormone-fixing miracle. 'Sip it if you like the taste and feel a benefit, but don't treat it like a hormonal wizard potion,' she said. Should you go gluten- or dairy-free if you're not allergic? Going gluten-free or dairy-free might seem like the ticket to more energy and less bloat, especially if celebrities on your timeline swear by it. 'But unless you've got coeliac disease, gluten sensitivity, or lactose intolerance, there's no need to ditch bread or milk. Whole grains and dairy are packed with nutrients like fibre, protein, and calcium. Cutting them out without guidance can leave you more tired, not energised,' said Dr Sakhalkar. Is moon-charged water actually good for sleep and mood? TikTok and Insta reels claim leaving your water out under moonlight can soothe your soul, balance your energy, and improve your sleep. Scientifically though, moon-charged water is still just water. Dr Sakhalkar explains any benefit you feel likely comes from the ritual, not the liquid. It is purely placebo. True sleep and mood balance depends on cortisol, melatonin, screen time, and stress levels. Does post-workout soreness mean better results? You crushed leg day, and now you can't walk. They say that's good for you, right? Well, not always. Asad Hussain, Founder and CEO of Odds Fitness, explains that soreness (or delayed onset muscle soreness, aka DOMS) isn't a must-have sign of a successful workout. It often shows up when your body is doing something new or intense. But progress can happen even without soreness, especially if you're consistent and gradually increasing your load. Can yoga headstands reverse ageing or increase height? Doing a headstand (shirshasana) might boost blood flow and help you feel sharper, calmer, and even younger, to some extent. Asad clarified: 'Shirshasana supports circulation and hormone regulation, but it's not a reverse-ageing switch. And while yoga can improve posture—which can make you look taller and feel more aligned—it cannot make adults grow taller. Bones stop growing after puberty.' Do posture belts actually fix back pain? Asad said they build awareness, but they won't strengthen your muscles or fix the real problem. Long-term improvement requires stretching, strengthening your core and back, and mobility work—not just gadgets. Can face yoga or collagen really reverse ageing? According to Dr Ruben Bhasin Passi, Consultant Dermatologist, CK Birla Hospital Gurugram, face yoga can tone some muscles and may improve blood flow, so yes, some tightening can happen over time. But reversing ageing or sculpting a jawline? Not likely. Collagen powders can improve skin hydration slightly over months. But they're not magic potions. Sun protection, retinoids, and good skincare still do the heavy lifting. Will bone broth or fish collagen give you glowing skin overnight? Dr Passi pointed out that while these foods are nutritious, skin glow also depends on hydration, diet, sun exposure, sleep, hormones, genetics, and skincare. Can onion juice or rice water regrow bald patches? They might make hair look healthier, but they won't bring back lost hair. Onion juice and rice water have some beneficial nutrients, but bald patches caused by conditions like androgenetic alopecia need medical treatment, said Dr Passi. Will lifting weights make women bulky? This one's a classic myth. Dr Tushar Tayal, Consultant, Internal Medicine, CK Birla Hospital, Gurugram, confirmed, 'No, lifting weights won't make you bulky. Women have lower testosterone and won't 'bulk up' unless they're following advanced, intense bodybuilding programmes. Instead, weight training makes women leaner, stronger, and metabolically healthier.' Are 100 Surya Namaskars a day the ultimate health solution? Surya Namaskars are a fantastic full-body exercise. But doing 100 daily is not the only way to be healthy. Dr Tayal reminded that health is about balance, which includes nutrition, sleep, exercise, stress, check-ups. 'Overtraining can even cause injuries or burnout. So do what works for your body—not what goes viral,' he said. Is waking up at 4 am the secret to success? #RiseAndGrind may be trending, but success isn't tied to an alarm clock. Dr Tayal said waking up early can align with your natural rhythms, but what matters more is sleep quality and consistency—not just being up before sunrise. Can sound frequencies rewire your brain? Binaural beats and calming frequencies can help you relax, but there's no scientific proof they 'rewire' your brain overnight. Dr Tayal emphasised that brain health improves with long-term habits: exercise, food, rest, and therapy if needed. Do turmeric and ginger shots boost immunity? They help, but they're not a magic shield. Prachi Jain, Chief Clinical Nutritionist, CK Birla Hospital, Gurugram, said turmeric (curcumin) and ginger (gingerol) have proven benefits, but no shot alone can boost your immunity. It's about your entire diet, sleep, and stress habits. Can water or herbal teas flush fat and toxins? Water is essential for detox, but overdoing it doesn't 'flush' fat. And teas or kadhas? They can help digestion and reduce bloating, but they won't melt fat unless you're in a calorie deficit. 'Drinking sufficient water is crucial for maintaining your body's own detoxification mechanisms—primarily your kidneys, liver, and skin. Water assists in eliminating waste through sweat and urine. But consuming more water than necessary doesn't 'supercharge' detox,' said Prachi. Are protein shakes only for bodybuilders? According to Prachi, protein shakes are a convenient tool for anyone who struggles to meet their protein needs—including vegetarians, office workers, and older adults. She said, 'Protein is important for repairing muscles, maintaining healthy skin, for immunity, and for hormone function. Although bodybuilders require greater protein consumption, even an average adult will be better off having shakes if it is not possible for them to consume enough protein through foods. Not every protein shake is equally good—opt for good-quality, low-sugar ones and use them as additions, not replacements, to whole foods.' So, what actually works? The truth is there's no single shortcut or superfood to being fit, healthy, or youthful. Most viral trends have some truth, but the real magic lies in consistency, balance, understanding the science, and knowing what works for your body.
