Florida gastroenterologist Joseph Salhab shared his daily diet routine on TikTok in hopes of inspiring his 1.7 million followers to adopt gut- and liver-friendly eating habits. He emphasizes staying away from greasy and fried fast food, opting to cook his own meals to avoid overeating and feel nourished. Salhab starts his day with lemon water, lemon tea, or fresh fruit as he believes that people who consume more vitamin C have better liver health, gut bacteria, and a lower risk of gallbladder stones.
In addition to lemon, Salhab encourages the consumption of other vitamin C-rich foods such as oranges, grapefruit, kiwifruit, cantaloupe, strawberries, bell peppers, tomatoes, Brussels sprouts, and broccoli. He also drinks coffee to protect against gallstones and fatty liver disease, as coffee stimulates the release of cholecystokinin, a hormone that aids in digestion. Salhab recommends up to three cups of coffee a day to protect the liver, based on a 2022 scientific review.
Moreover, Salhab includes two 1-ounce servings of tree nuts in his diet each week, as studies have shown that nut consumption can lower the risk of colon cancer and fatty liver disease. Tree nuts like almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, and walnuts are beneficial. However, it is important not to consume too many Brazil nuts due to their high selenium content, as it can lead to selenium toxicity. Walnuts, hazelnuts, and butternuts are also good sources of omega-3 fatty acids, which have a positive impact on liver fat metabolism.
Salhab ensures he eats fish at least three times a week as another healthy component of his diet. Research suggests that omega-3 fatty acids found in fish, walnuts, and other nuts are essential for heart, brain, and eye health. Studies have shown that these healthy fats can positively affect liver fat metabolism. Furthermore, Salhab remains active by going on an evening bike ride or ensuring he accumulates 5,000 to 10,000 steps each day. He believes that staying active helps improve digestion, reduces the risk of liver disease, gallbladder stones, and promotes healthy gut bacteria and bowel movements.
In conclusion, gastroenterologist Joseph Salhab promotes a diet rich in fruits, nuts, fish, and coffee to maintain a healthy gut and liver. By balancing his food choices, incorporating vitamin C-rich foods, tree nuts, and omega-3 fatty acids into his meals, along with staying active through exercise and daily steps, Salhab aims to inspire his followers to adopt similar habits for optimal gut and liver health. His emphasis on mindful eating, nutrient-rich foods, and physical activity serves as a reminder of the importance of maintaining a healthy diet and lifestyle for overall well-being.
