Marian L. Neuhouser

Dietitians recommend increasing fiber intake by incorporating high-fiber, nutrient-dense whole grains and beans for improved gut health and longevity. Minimally processed grains such as oats, quinoa, and brown rice are beneficial because they provide B vitamins, protein, and minerals while helping stabilize blood sugar. These whole foods support the digestive system by feeding beneficial bacteria.

Dietitians advise cutting back on sugary drinks because they are a major source of added sugar and have been linked to increased risks of Type 2 diabetes, heart disease, obesity, and certain cancers. Instead, swapping these beverages for options like plain water or seltzer is recommended for improving overall gut health and energy levels. The advice extends beyond soda to include other sugary drinks such as energy and sports drinks.

GLP-1 receptor agonists, including Ozempic, show potential in reducing cancer risk through weight loss, inflammation reduction, and metabolic improvements. Early studies link their use to a 30-35% lower breast cancer incidence in women and reduced risks for colorectal, endometrial, ovarian, liver, and brain cancers.