- Gastroenterologist Rabia de Latour, M.D. shares her favorite daily nutrient-packed meals.
- A plant-forward eating pattern is what this gastroenterologist follows to best to meet her needs.
- Fiber, protein and probiotics are staples in her diet to help support gut health and overall satisfaction.
Managing your gut health through a nutrient-packed diet is an important way to support healthy digestion, reduce inflammation and promote probiotic bacteria growth in your microbiome. That’s why we asked a gastroenterologist, who specializes in all things gut health, to walk us through her typical day of meals.
Rabia de Latour, M.D., chatted with EatingWell through her partnership with Iberogast. In this conversation, we learned what the gut-health specialist normally eats for breakfast, lunch and dinner—and she shared the top gut-healthy nutrient that you may not be eating enough of.
Light Breakfast
To start the day, de Latour goes for a lighter breakfast.
“I wake up and have a glass of water, and then I have a protein punch: I eat two egg whites every single morning,” she says.
Drinking water first thing can be helpful in staying hydrated throughout your day. Choosing whole eggs can be even more satisfying and nutritious than egg whites; the yolks contain many nutrients and antioxidants, including choline, vitamin D, lutein and zeaxanthin. But egg whites are still a protein-packed option, especially for the doc, who isn’t incredibly hungry in the morning.
“I don’t have a massive breakfast,” de Latour explains. “If it was up to me, I would never have breakfast, but it’s so necessary to start your day with some protein.”
And of course the gastroenterologist has a cup of coffee in the morning, too. Caffeinated or decaffeinated coffee is a gut-friendly option that can aid in healthy digestion, per recent research.
If you’re looking for a filling breakfast that can further satisfy your appetite, try a high-fiber gut-healthy smoothie, like gastroenterologist Will Bulsiewicz, M.D.’s easy blueberry-banana smoothie.
Plant-Forward Lunch
For lunch, de Latour goes for a plant-forward option like a salad, which is full of her favorite nutrient to recommend to her patients: fiber.
“Unfortunately, our country has a huge, massive issue: we’re wildly under-eating fiber and it’s very dangerous,” she explains. This is supported by the 2020-2025 Dietary Guidelines for Americans, as it’s reported that 90% to 97% of Americans aren’t consuming enough fiber in their diets.
We think that de Latour would love some of our highly rated high-fiber lunch salads, like our Kale, Quinoa & Apple Salad or our Orange-Mint Freekeh Salad with Lima Beans.
Fulfilling Dinner
Dinner is normally the most filling meal of the day, which at times makes it difficult to prepare. But the gastroenterologist likes sticking with her go-to nutritious choice.
“For dinner, I’ll have cauliflower rice with lentils, because it’s a protein and fiber mix, specifically plant protein,” de Latour says. “And I add some yogurt and some achar, which is pickled vegetables.”
We love the protein and fiber combination from the lentils and cauliflower rice, respectively. These nutrients help you stay satisfied after enjoying a bowl. Yogurt and pickled vegetables are both bursting with probiotics, which are amazing for the health of your gut microbiome. The doctor sticks to water for her drink with dinner, ensuring that she is refreshed and hydrated leading into the evening.
“It sounds very healthy, but it’s delicious to me,” de Latour says. “Whenever you try to create a habit change, but you enjoy it, you’re more likely to stick with it. So that’s been really good for my health, and I love it.”
If you love a healthy meal, why not stick with it? We think it’s great that the doctor found a fulfilling dinner she loves including in her regular rotation. Try topping off our Lentil Curry with Cauliflower Rice with a dollop of yogurt or your favorite fermented veggies, just like de Latour.
Try This Gut-Healthy Meal Plan
30-Day Gut-Healthy Meal Plan for Beginners, Created by a Dietitian
The Bottom Line
Overall, the gastroenterologist focuses on nutrients over meal diversity. Including enough fiber, protein and probiotics in her diet is important for her goals, and de Latour considers a plant-forward eating pattern best to meet her health needs.
“Find healthy foods you enjoy eating,” de Latour advises. “If it’s something that is good for you that you enjoy, you’re more likely to do it.”
