White rice is not bad, and coffee is not always good: Harvard doctor reveals 7 facts about everyday foods

People on a weight loss journey often skip rice, thinking it could lead to weight gain. Some load up on coffee, assuming it’s always beneficial for health. But these assumptions could be misleading. What you eat has a significant impact on your health. Everyday foods can either heal or harm depending on how they’re consumed. Dr. Saurabh Sethi, a leading gastroenterologist trained at Stanford and Harvard, has now shared some science-based facts about common foods. If you want to reap all the benefits of eating a banana, Dr. Sethi suggests consuming it when slightly green. According to him, it's a gut win. “They're rich in resistant starch, a prebiotic that feeds your good gut bacteria without spiking your blood sugar,” the doctor explains. When the banana is overripe, it's mostly sugar.Coffee is more than just your morning pick-me-up. Along with boosting alertness, coffee also improves gut motility and feeds the beneficial microbes. But overdoing it may not produce negative effects. The gastroenterologist notes that too much coffee, or on an empty stomach, can trigger reflux, anxiety, or cause loose stools.Yes, that’s right. Spices are more than flavour enhancers. They can be therapeutic when used correctly. For example, turmeric, ginger, and fennel can reduce inflammation, support digestion, and protect your gut lining. “I take all three daily,” the doctor says. The refrigerated aisle of supermarkets is nowadays lined with ‘healthy’ probiotic drinks that claim to heal your gut. But do they really work? According to Dr. Sethi, plain yogurts are better than those probiotic drinks you buy. “Real fermented foods like plain yogurt, kefir, or sauerkraut offer diverse strains, without the added sugar that feeds bad bacteria,” he says. Nowadays, people are scared of white rice. Those on a weight loss, or with gut issues, stay away from white rice. If you cool white rice after cooking, you don’t have to worry. “Cooled rice forms resistant starch, which acts like fiber and supports your microbiome. It's why leftover rice is often easier to digest,” the gut doctor explains. Dr. Sethi advises adding berries to your daily diet. “Blueberries, raspberries, and pomegranate reduce oxidative stress and feed good bacteria, far better than most probiotic capsules,” he suggests. Fiber is essential for gut health. The best way to boost fiber content is by adding chia seeds and basil seeds to your diet. “They absorb water, form a gel in your gut, and support smooth digestion. Great for regularity and feeding beneficial microbes,” the doctor says. Dr. Sethi also stresses that how you eat matters as much as what you eat, “Eating too fast, being stressed, or being distracted can blunt digestion, cause bloating, and mess with your gut-brain axis. Slow down.” “Your gut loves routine. Irregular eating, sleeping, and bathroom habits throw off your microbiome. Your gut thrives on rhythm, not chaos,” he adds.