Study Links Higher Pulse Intake to 19% Lower Prevalence of Cardiometabolic Disease

 Higher daily consumption of pulses was associated with a 19% lower prevalence of cardiometabolic disease among nearly 47,000 U.S. adults, according to a new analysis of national health survey data.

The study – published in Current Developments in Nutrition – drew on dietary and health records collected through the National Health and Nutrition Examination Survey between 1999 and 2018, according to the report. Cardiometabolic disease in the analysis included cardiovascular disease, coronary artery disease, stroke and diabetes.

Researchers reported that most participants ate pulses at levels well below the 1.5 to 2 cups per day recommended by the 2025 Dietary Guidelines Advisory Committee, a finding the study authors characterized as an opportunity to improve public health through diet.

Study Design and Population

The analysis examined usual pulse intake, a food group that includes dry beans, peas, lentils and chickpeas, according to the study. Researchers adjusted their models for age, sex, income, education, smoking, body weight and overall diet quality, factors that could independently influence cardiometabolic outcomes.

When body weight was excluded from the adjustment set, the association grew larger. Higher pulse intake was associated with a 21% lower prevalence of cardiometabolic disease under that model, the report stated.

For diabetes specifically, higher pulse intake was associated with a 20% lower prevalence when body weight was not accounted for, according to the study. The pattern suggests that part of the apparent benefit may operate through weight-related pathways, though the authors did not draw that conclusion directly.

Diverse dietary patterns that emphasize beans, lentils, peas and similar foods have long been associated with better metabolic outcomes. One practitioner reference goes further, recommending that individuals "Eat at least one serving of a pulse each day – common beans, lentils, split peas and hummus" and describing those foods as "extremely low GL, filling, and promote healthy intestinal bacteria" [1].

Key Findings

Higher daily pulse intake was linked to a lower prevalence of cardiometabolic disease across the study population. The association remained consistent across age groups, sexes, income levels, education levels and racial and ethnic groups, according to the report, indicating the pattern was not confined to a narrow slice of the sample.

Pulses contain fiber, plant protein, resistant starch and polyphenols, nutrient classes associated with metabolic and cardiovascular health, researchers stated. They also generally have a low glycemic index, meaning they tend to cause a slower rise in blood sugar after eating, the report said.

Those properties have drawn attention in nutrition science beyond this single study. A review of legume research found that pooled data from 12 long-term prospective studies involving up to 88,475 participants in the United States, Europe and Asia showed that people with the highest daily legume consumption had a lower risk of hypertension compared with those with the lowest intake [2].

The new study is not the first to identify a favorable signal for beans and related crops. A separate review of nutritional research reported that daily consumption of beans and other legumes is associated with improvements in key health markers, including cardiovascular and metabolic function, and noted that foods like beans provide a major source of plant-based protein and dietary fiber [3]. An earlier NaturalNews.com report on pulses reached a similar conclusion, stating that incorporating more pulses in the diet was found to lower diabetes risk [4].

Nutritional Context

Fiber in pulses can support healthy blood sugar and cholesterol levels, while resistant starch may help keep you full, according to researchers. Plant protein and polyphenols may also contribute to better metabolic health, the study stated. These mechanisms are plausible on their face, but the authors were careful to frame them as explanations for an association rather than proven pathways.

The gap between current consumption and recommended intake was one of the more striking features of the data. Average pulse intake among participants was well below federal advisory recommendations, researchers said. Pulse consumption remains below recommended levels across all population groups, according to an industry summary of the research [5].

The study did not prove that eating more pulses directly prevents cardiometabolic disease, according to the report. The authors noted in the paper that the findings are associations and not evidence of a causal relationship.

Limitations

Researchers looked at diet and health at a particular point in time, so the study cannot show causation, the report stated. The cross-sectional design means exposure and outcome were assessed simultaneously, leaving open the possibility that other unmeasured factors explain the pattern.

It is possible that some participants changed their diets after developing a health condition, researchers said. An individual diagnosed with diabetes or heart disease might alter eating habits in response, which would complicate any effort to attribute disease prevalence to prior dietary choices.

Longer-term studies and clinical trials are needed to determine whether increasing pulse intake actually improves these outcomes, according to the study. The findings are associations and not evidence of a causal relationship, researchers stated. Outside commentary on the study echoed that caution, noting that because researchers looked at diet and health at a particular point in time, the study cannot show that eating more pulses directly prevents cardiometabolic disease [6].

12 Common Foods Raising Cancer Concerns: Which Ones Deserve a Closer Look?

 While genetics and environmental exposures contribute to cancer development, the American Oncology Institute (AOI) warns that research consistently shows certain foods can significantly elevate the chances of developing the disease [1]. The institute also highlights 12 cancer-causing foods to avoid and promotes healthier diet choices [1].

A 2026 report published stated that a study published in The BMJ found higher consumption of ultra-processed foods was directly associated with increased risk for obesity, heart disease, cancer, cognitive decline, and premature death [2].

A separate analysis of 8 million adults found that consuming just 100 grams of ultra-processed food daily raised cardiovascular risk by 6% and the risk of digestive disorders by 19.5% [2].

Processed Meats, Red Meat, and High-Temperature Cooking

Scientific literature has documented the mechanism. A 2007 paper in the Journal of the Science of Food and Agriculture stated that nitrites can react with amines to create nitrosamines, which are carcinogenic and mutagenic and cause cancer of the digestive tract and leukemia, and that this process is dangerous not only for young children but also for adults of any age [3].

The same paper noted that the nitrate content of organic crops averaged 49% that of conventional crops [3].

A National Cancer Institute study of 494,000 participants in the NIH-AARP Diet and Health Study followed dietary habits for eight years and linked red and processed meat consumption to increased cancer risk, NaturalNews.com reported [4].

A separate large-scale study of more than half a million people aged 50 to 71 found that eating the equivalent of a quarter-pound hamburger daily increased chronic disease risk, according to "The Vegetarian Imperative" [5].

According to Dr. Jensen's "Guide to Body Chemistry and Nutrition," charbroiled meat and all cooked meat, fish, and poultry contain carcinogens [6].

Ultra-Processed Foods, Sugar, and Artificial Sweeteners

A 2026 meta-analysis led by Xiao Liu of Duke-NUS Medical School found that each additional 100 grams of ultra-processed food, roughly two hot dogs or four servings of potato chips, was linked to higher chronic disease risk [7].

A separate NaturalNews.com report on the same research noted that 100 grams daily raised cardiovascular risk by 6% [2].

"Happy Foods" author Karen Wang Diggs writes that candida and other harmful microorganisms in the digestive tract thrive on sugar, causing cravings for candy, breads, pastry, fruit, and alcohol, and that without a proper balance of good bacteria, acidity and inflammation become rampant [9].

Contaminants and Other Foods

A Mercola.com article listed canned tomatoes among the foods to avoid because many leading brands of canned foods contain BPA, described as a toxic chemical linked to reproductive abnormalities, neurological effects, and heightened risk of breast cancer [10].

A 2026 study reported by NaturalNews.com stated that exposure to certain chemicals is ubiquitous and that federal biomonitoring efforts fail to measure most exposures or assess risks from combined exposures. Lead author Jennifer Kay of the Silent Spring Institute said fossil fuel-derived chemicals accounted for some of the largest production volumes and environmental releases [11].

In "My Beef with Meat," author Rip Esselstyn wrote that a 2004 study found the highest levels of coolants in farmed salmon [12].

A 2019 Lybrate article likewise advised avoiding farmed salmon because the fish are fed unnatural diets contaminated with carcinogens, antibiotics, chemicals, and pesticides [13].

Alcohol consumption increases the risk of seven types of cancer, including bowel and breast cancer, according to Cancer Research U.K. [14].

Making Safer Food Choices

According to a NaturalNews.com report, a 2026 case-control study published in Frontiers in Nutrition found that women with the highest intake of phytochemicals from food had 31% lower odds of ovarian cancer compared to those with the lowest intake [15].

A separate study of 980 adults found that a phytochemical-rich diet was linked to 52% lower colorectal cancer odds [16]. Natural sources of these compounds are found in colorful fruits and vegetables, which research indicates work more effectively in the amounts and combinations that nature intended [17].

Peanuts Have More Protein, Pistachios More Fiber, Nutrition Data Shows

 One-ounce servings of peanuts and pistachios deliver nearly identical calorie counts and comparable amounts of plant-based protein, fiber and unsaturated fat, according to nutrient data referenced in recent dietetic comparisons, but the two snacks diverge on specific nutrients.

Selection between the two often comes down to what a given eater is trying to accomplish. Registered dietitian nutritionist Molly Knudsen has emphasized that incorporating a range of nuts into the diet expands both palate and nutrient intake on a daily basis [1].

Peanuts Provide More Protein Per Serving

Peanuts hold the protein edge. Nutrition coverage has long noted that peanuts, while technically legumes, have a nutrition profile that rivals popular tree nuts such as almonds, cashews and pistachios [2].

Pistachios counter with protein quality rather than protein quantity. That distinction matters for eaters who lean heavily on a single snack to meet amino acid needs.

General nutrition references note that nuts occupy a well-established place among high-protein plant foods. Nutrition data compilations rank nine nuts and seeds by protein concentration per 100-gram serving, presented as a resource for people seeking to increase plant-based protein intake [3]. Nuts and seeds are recognized as nutrient-dense, whole-food sources of protein, healthy fats and fiber [3]. The practical takeaway from the comparison data is that peanuts win on grams of protein, pistachios win on protein completeness, and eaters looking for the best of both can combine them with other protein foods across the day.

Pistachios Provide Slightly More Fiber

Pistachios lead on fiber. That fiber content is part of why pistachios have drawn attention as a gut-friendly food, with their fiber feeding beneficial bacteria and supporting regular digestion [4].

Fiber intake remains a widespread shortfall in typical diets. Nuts cannot supply all the fiber a person needs each day, but adding high-fiber nuts can help close the daily gap [5]. The broader case for fiber-rich whole foods is well documented in clinical nutrition writing, which recommends fruits, vegetables and similar sources for fiber and other nutrients, particularly for people recovering from serious health events who struggle with bowel function [6].

The fiber difference between the two nuts is modest, and either can contribute to daily intake. For consumers tracking total daily fiber rather than choosing a single snack, the practical move is to rotate both nuts into meals and snacks rather than treat the comparison as a verdict.

Nutrient Profiles Differ in Vitamins and Minerals

The two nuts differ across a range of micronutrients even where their macronutrient totals converge. The healthiest way to eat nuts is whole, without added salt or sugar, the same reference noted [7].

The standout nutrients diverge by nut. Pistachios also carry a reputation for cardiovascular support: one analysis covering 143,380 adults across eight prospective studies identified 20,665 cases of hypertension during follow-up, and the researchers said the observational results do not prove that eating nuts directly prevents high blood pressure [8].

Storage and preparation affect what consumers actually get from either nut. Those handling recommendations apply equally to peanuts and pistachios and shape the nutrient profile a shopper ends up eating.

Neither Nut Is a Clear Winner, According to Researchers

The measured differences are small enough that dietitians frame the choice around personal priorities rather than a single healthiest option.

Broad evidence on nuts supports keeping both in rotation.

The practical caution involves processing, not the nuts themselves. Consumers comparing peanuts and pistachios on Nutrition Facts labels should weigh protein, fiber, sodium, added sugar and serving size together, particularly when buying in-shell pistachios, since the listed serving refers to edible nuts rather than shell weight.

Conclusion: Selection Depends on Dietary Priorities

For shoppers, the decision comes down to which gap in the diet needs filling.

Label reading remains the reliable filter. For pistachios bought in shell, the one-ounce serving refers to the edible nut portion rather than the in-shell weight.

Dietitians Review Evidence on Raw Onions, Blood Sugar, and Insulin

 Small studies suggest raw onions may lower blood sugar and improve markers of insulin resistance, but the evidence is limited, and dietitians explain the research, potential blood sugar benefits, and how onions fit into a balanced diet [1]. The article states that small studies suggest raw onions may lower blood sugar and improve markers of insulin resistance, but that the evidence is limited [1].

The report states that small studies suggest raw onions may lower blood sugar and improve markers of insulin resistance, but that the evidence is limited, according to the dietitians cited [1]. It frames onions as a common food that may fit into a balanced diet, rather than as a medication or a substitute for prescribed treatments [2].

The article quotes dietitians who reviewed the available research on onion consumption and glucose response.

What the Report Says About Onions and Blood Sugar

Small studies suggest raw onions may lower blood sugar and improve markers of insulin resistance, but the evidence is limited, according to the report [1]. Quercetin is a prominent compound found in apples and onions, and research continues to mount providing evidence that these protective nutrients can help squelch the flames of systemic inflammation that are at the root of many chronic diseases, according to NaturalNews.com [3]. Further evidence confirms the effective properties of resveratrol and quercetin in restoring normal insulin function, which can lower the risk of metabolic conditions including diabetes, the same report stated [3].

Some research has suggested raw onions may have a modest impact on blood glucose or insulin, but the evidence is not definitive, dietitians said, according to the report [1]. The Verywell Health article states that small studies suggest these effects, while noting that the research remains limited [1].

The report states that small studies suggest raw onions may lower blood sugar and improve markers of insulin resistance, but the evidence is limited [1]. The article describes differences between raw and cooked onions, including their health benefits and drawbacks [4]. The report states that small studies suggest raw onions may lower blood sugar and improve markers of insulin resistance, but the evidence is limited, and discusses how onions fit into a balanced diet [1]. Onions are a low-carbohydrate vegetable that fits well within a balanced diet designed to provide sustained energy and minimal blood sugar spikes, according to scienceinsights.org [2].

Dietitians' Assessments and Quotes

Small studies suggest raw onions may lower blood sugar and improve markers of insulin resistance, but the evidence is limited, and dietitians explain the research, potential blood sugar benefits, and how onions fit into a balanced diet [1]. The Verywell Health article states that dietitians explain the research, potential blood sugar benefits, and how onions fit into a balanced diet [1].

Small studies suggest raw onions may lower blood sugar and improve markers of insulin resistance, but the evidence is limited, and dietitians explain the research, potential blood sugar benefits, and how onions fit into a balanced diet [1]. Some individuals may experience blood sugar drops that are too rapid when combining onions with diabetes medications, which is why monitoring is essential, according to nutritioncrown.com [5]. The same source advises that people who take blood-thinning medications discuss onion consumption with their doctor since onions have mild anticoagulant properties [5].

The article description states that dietitians explain how onions fit into a balanced diet [1]. The article does not endorse or reject the claims about onion consumption, instead presenting the dietitians' statements as their professional assessments of the available research. A separate Verywell Health report notes that onions benefit health in many ways, are high in antioxidants and contain compounds that fight cancer, resist bacteria, and boost gut health [6]. Ralph Golan wrote in Optimal Wellness that contrary to popular belief, you are not destined to develop diabetes simply because it runs in your family, and that you may be able to control or prevent this disease with an adequate understanding of the dietary and lifestyle risks involved [7].

Research Limitations and Context

Studies on onions and blood sugar are often small, short-term, and have mixed results, according to the report [1]. The Verywell Health article states that the evidence is limited, and the research has not produced consistent findings across all trials [1].

The Verywell Health article states that small studies suggest raw onions may lower blood sugar and improve markers of insulin resistance, but the evidence is limited [1]. According to the cited research, small studies suggest raw onions may lower blood sugar and improve markers of insulin resistance, but the evidence is limited [1].

Conclusion: Dietary Role and Medical Guidance

Onions are a low-carbohydrate vegetable that can fit within a balanced diet designed to support steady energy and minimal blood sugar spikes, according to scienceinsights.org [2]. The report frames onions as a common food that may complement a balanced diet, rather than as a medication or a substitute for prescribed treatments [2].

Some individuals may experience blood sugar drops that are too rapid when combining onions with diabetes medications, which is why monitoring is essential, according to nutritioncrown.com [5]. The same source advises that people who take blood-thinning medications discuss onion consumption with their doctor since onions have mild anticoagulant properties [5]. Because the research on onions and blood sugar remains limited, dietitians explain the research, potential blood sugar benefits, and how onions fit into a balanced diet [1].

Garlic’s hidden power: Study links daily consumption to lower chronic disease risk

 A global staple for flavor and medicine, garlic may hold the key to reducing the risk of chronic diseases, according to recent research. A 2025 study analyzing data from over 170,000 participants in China and the United Kingdom found that frequent garlic consumption was linked to significantly lower odds of developing conditions like cancer, diabetes, and cardiovascular disease. The findings, published in Health Care Science, add to a growing body of evidence suggesting that this humble bulb could be a dietary game-changer.

The study, which pooled data from the Chinese Longitudinal Healthy Longevity Survey (CLHLS), the Xinjiang multiethnic cohort (XMC), and the UK Biobank (UKBB), revealed striking results. In the Chinese longevity survey, participants who consumed garlic almost daily had 49% lower odds of cancer, 42% lower odds of diabetes, and 31% lower odds of cardiovascular disease. In the UK Biobank, individuals who liked garlic had a lower risk of diabetes and cardiovascular disease. Garlic’s benefits are widely credited to its sulfur compounds, particularly allicin, which has antioxidant and anti-inflammatory properties.

Liver and gut benefits tied to garlic’s sulfur compounds

Garlic’s protective effects stem from its organosulfur compounds, whose makeup shifts depending on how the clove is handled. Fresh garlic contains alliin, which is converted to allicin when the clove is crushed or chopped. A large 2019 study found that men who ate raw garlic four to six times weekly had up to a 34% lower risk of non-alcoholic fatty liver disease. However, women did not show the same benefit.

The anti-inflammatory properties of garlic may extend to conditions like inflammatory bowel disease. Research indicates that diallyl disulfide, a compound in garlic, may have anti-inflammatory effects, and one study suggested garlic could help both prevent and treat the condition. Separate research suggests garlic powder supplements may improve liver health markers in patients with non-alcoholic fatty liver disease, lowering levels of alanine transaminase (ALT) and aspartate aminotransferase (AST), enzymes that signal liver damage.

Garlic linked to sharper minds and healthier hearts

Beyond physical health, garlic may support cognitive function. Research has found that individuals who consumed garlic five or more times per week were less likely to be cognitively impaired and lived longer than those who ate it less frequently. Studies also show garlic supplements can sharpen short-term memory and attention, likely due to garlic’s neuroprotective antioxidants.

For heart health, garlic’s impact is widely studied. A 2021 study linked regular raw garlic intake to a reduced risk of heart disease, and a systematic review found garlic can lower blood pressure and cholesterol levels, key risk factors for atherosclerosis. Aged black garlic supplements, in particular, may lower diastolic blood pressure, especially in men with hypertension. By slowing blood clotting, allicin may further reduce the risk of thrombosis, a leading cause of strokes and heart attacks.

Letting crushed garlic rest preserves its potency

To harness garlic’s benefits, preparation is critical. Crushing or chopping garlic activates the enzyme alliinase, which converts alliin to allicin. However, allicin breaks down rapidly at temperatures above 167°F, and an hour of heat destroys it entirely. Letting crushed garlic sit for 10 minutes before cooking preserves its potency. Fermenting garlic in honey can help preserve allicin, while raw, cold preparations like chimichurri or aioli are an easy way to eat it uncooked.

Who should be cautious with garlic supplements

Despite its advantages, garlic is not without risks. High-dose supplements may interact with blood thinners, increasing bleeding risk. Individuals with gastrointestinal sensitivities may experience bloating or discomfort due to inulin, a prebiotic fiber in garlic. Pregnant and breastfeeding women can safely consume garlic in normal culinary amounts. People who are allergic to lily-family plants such as leeks and chives should consider avoiding garlic supplements.

Garlic’s role in chronic disease prevention is gaining scientific traction, offering a natural, accessible tool for public health. From reducing inflammation to supporting heart and brain health, the evidence underscores the importance of integrating garlic into daily diets. As research continues to unravel its mechanisms, experts emphasize the need for proper preparation to maximize its benefits. For now, it is clear that the pungent bulb may be more than just a flavor enhancer; it could be a cornerstone of preventive medicine.

9 foods that repair your gut lining (and 3 that keep damaging it)

 1. Bone broth

 

Bone broth has been a staple in traditional cooking for generations, and modern nutrition science is starting to explain why. In addition to being rich in vitamins and minerals, bone broth also contains collagen, which is metabolized into its component amino acids, providing the raw materials for the body to produce its own collagen where needed. That matters because the intestinal lining is constantly rebuilding itself.

Research suggests that collagen may help repair the gut lining in response to damage to the intestinal wall, and the gelatinous texture of bone broth contains other important amino acids, such as glutamine, that support digestion and healthy gut mucosa. A cup or two a few times a week, sipped plain or used as a soup base, is a simple way to work it into a routine.

2. Fermented vegetables like kimchi and sauerkraut

 

Fermented foods have earned their reputation the hard way, through centuries of use and now a growing pile of clinical interest. Korean traditional fermented foods, like kimchi, are recognized for their health benefits, especially as they pertain to the gut, and as a fermented food, kimchi is a rich source of live and active probiotic cultures that support the growth of healthy gut flora. The mechanism behind this goes beyond just adding good bacteria.

Introducing good bacteria via probiotic-rich foods can help reverse intestinal permeability and promote tight junction proteins within the gut. Sauerkraut works through a similar pathway and is easy to add as a side dish or sandwich topper.

3. Garlic, onions, and leeks

 

These kitchen staples are more than flavor boosters. Foods high in prebiotic fibers like garlic, onions, leeks, asparagus, and green bananas promote the growth of good bacteria and enhance the production of butyrate, an SCFA essential for gut lining repair. Butyrate is the fuel source that colon cells rely on most heavily.

While probiotics add beneficial bacteria, prebiotics feed them, and research highlights that prebiotic fibers improve mucosal integrity and modulate immune function. Raw garlic tossed into a salad dressing or roasted leeks drizzled with olive oil are easy, low-effort ways to get a daily dose.

4. Green bananas

 

Unripe or green bananas carry resistant starch, a type of fiber that skips digestion in the small intestine and travels intact to the colon. Once there, it acts as fuel for the same bacteria that produce butyrate, the short-chain fatty acid tied to gut lining repair. This is the same prebiotic mechanism described for garlic and onions, just delivered through a different food.

Older clinical guidance on gut permeability has flagged bananas specifically for this reason. Short chain sugars called fructooligosaccharides have been found to promote the growth of friendly bacteria in the gut, and foods that contain them include bananas, Jerusalem artichoke, onions, asparagus and garlic. Blending a slightly green banana into a smoothie is an easy way to work it in without much of a texture change.

5. Berries and apples

 

The polyphenol quercetin, found abundantly in berries and apples, has drawn attention for a fairly specific reason: it appears to physically reinforce the seals between gut cells. Quercetin has been shown in lab studies to strengthen tight junctions by promoting the assembly of key barrier proteins, including occludin and claudin, at the cell membrane, and it does this by blocking an enzyme that would otherwise weaken those connections. The good news is that you do not need to isolate the compound to benefit from it.

You don't need a supplement to get quercetin, eating a diet rich in colorful fruits and vegetables delivers meaningful amounts alongside other protective compounds. A handful of blueberries or an apple with the skin on covers the basics.

6. Eggs, fish, and spinach

 

These foods share a common thread: they are all solid sources of the amino acid glutamine. L-glutamine is the preferred energy source for enterocytes, the cells that line your intestinal wall, and without sufficient glutamine, these cells weaken, leading to compromised barrier function. This is not a niche finding either.

Natural sources of glutamine include eggs, chicken, fish, spinach, cabbage, and beans, and supplementation is also widely used in medical settings to support gut recovery after illness or surgery. A couple of eggs at breakfast paired with sautéed spinach hits two of these sources in one meal.

7. Pumpkin seeds, oysters, and lentils

 

Zinc rarely gets the spotlight, but it plays an outsized role in keeping the gut barrier structurally sound. Zinc plays a crucial role in maintaining the integrity of the gut barrier, supports cell growth, immune defense, and tissue repair, and zinc deficiency has been linked to increased intestinal permeability. Getting enough of it does not require supplements for most people.

Excellent dietary sources include pumpkin seeds, oysters, beef, lentils, and chickpeas, and a simple way to use them is sprinkling pumpkin seeds over salads or including lentil soup and chickpea dishes regularly. Clinical research on Crohn's disease patients has echoed this finding directly, with zinc supplementation shown to strengthen the intestinal barrier in that population.

8. Oats and ground flaxseed

 

Soluble fiber is one of the more consistently studied allies of gut barrier health, and oats plus flaxseed are two of the easiest ways to get it daily. A gut permeability handout used in clinical settings lists both by name. Patients should include soluble and insoluble fiber, which helps develop healthy mucous and maintains regular transit time in the gut, and adequate intake of whole fruits and vegetables is important alongside it.

Oat bran works well as a morning cereal, while a teaspoon of ground flaxseed stirred into water, juice, or yogurt before meals is a low-effort habit. Fiber's role goes beyond bulk. Fiber-rich foods are broken down by gut microbes into short-chain fatty acids produced by gut fermentation, which strengthen the lining.

9. Cruciferous vegetables like broccoli

 

Broccoli, along with its cruciferous relatives, contains a compound called sulforaphane that has shown up repeatedly in gut barrier research. Fiber, zinc, turmeric (curcumin), and the broccoli compound sulforaphane have been shown to help maintain or even restore the intestinal barrier. This lines up with broader findings on whole plant foods in general.

Whole plant foods such as beans, whole grains, fruits, vegetables, nuts, and seeds are linked to lower levels of zonulin, a marker of gut leakiness, and greater microbiome balance and gut integrity. Steamed or lightly roasted broccoli a few times a week is an easy, low-cost addition to almost any diet.

3 that keep damaging it

1. Refined sugar and high-fructose corn syrup

 

If there is one dietary factor researchers keep circling back to, it is added sugar. Refined sugars, including table sugar, high-fructose corn syrup, and agave nectar, feed pathogenic bacteria and yeast in the gut, promoting dysbiosis and inflammation. That imbalance directly undermines the barrier's ability to hold itself together.

Laboratory work backs this up at a mechanical level, not just a theoretical one. Of the additives tested, intestinal permeability was increased most dramatically by high sugar, and high sugar reduced intestinal alkaline phosphatase activity in both models tested. Cutting back on soda, candy, and sugary breakfast cereals is one of the more direct ways to reduce that daily load.

2. Alcohol

 

Alcohol's effect on the gut lining is one of the more well-documented relationships in this space, and it is not subtle. Excessive alcohol consumption is a well-established cause of increased intestinal permeability, directly damaging tight junction proteins, altering the gut microbiome, and promoting oxidative stress in the intestinal lining. What is more surprising is that the damage is not limited to heavy drinking.

Even moderate alcohol intake can increase permeability in susceptible individuals, though the effect is dose-dependent. For anyone actively trying to repair gut lining damage, cutting back on alcohol tends to matter more than almost any single food swap.

3. Artificial sweeteners

 

Artificial sweeteners were marketed for years as a smart substitute for sugar, but the research on gut health tells a more complicated story. Artificial sweeteners such as aspartame, sucralose, and saccharin have also been shown to alter the gut microbiome and increase intestinal permeability in some studies. This fits into a broader pattern seen with heavily processed foods generally.

Impaired mucosal barrier function, or leaky gut, which results in increased gut permeability, is caused by epithelial-damaging substances linked to industrialization, urbanization and modern life, such as household and dishwashing cleaning agents and the use of ultra-processed foods through, amongst others, emulsifiers. Diet sodas, sugar-free gum, and many packaged low-calorie snacks are common sources worth checking labels for. None of these nine foods work like a switch that flips gut health back on overnight.

The intestinal lining regenerates its cells every few days, but the bacterial balance and inflammation levels that influence how well it holds together take longer, often weeks to months of consistent habits. Pairing more of the foods above with less of the three that keep damaging the barrier is the most evidence-backed approach available right now, even if it is less exciting than a quick fix.

6 daily habits women over 50 should practice for a longer, healthier life

 

Eating Prunes

Not only do they keep you regular, they’re also a bone-building superstar. Prunes contain vitamin K, potassium, and phenolic compounds which work together, helping form healthy bones, absorb calcium, and reduce inflammation. 

If you’re a woman over 50, bone health needs to move to the top of your priority list, whether you like it or not. “During perimenopause, hormonal shifts result in the fastest decline in bone mineral density a woman will experience in her lifetime,” Jones says. “Whether experiencing perimenopause or in menopause, women 50+ should prioritize both nutrition and movement in order to preserve bone mineral density to reduce the risk of osteoporosis.” Jones likes to enjoy prunes about 15 minutes before a workout, when she needs a quick burst of energy. Prunes are also excellent in energy bites, smoothies, and yogurt bowls.

Drinking Coffee

True, coffee is life. But it also helps stave off conditions related to memory loss, making that daily cup or two of joe an essential tool in your anti-aging basket. In addition to caffeine, coffee also serves up a venti cup’s worth of phytochemicals, including chlorogenic acid and polyphenolics. 

While coffee drinkers can feel fabulous about reaping the rewards of their morning cup or two, however, it’s smart to have a coffee cut off time, such as 2 p.m. to ensure your sleep doesn’t get sacrificed. Along with all the health benefits mentioned above, Jones adds that the caffeine in coffee and other beverages boosts athletic performance and mental focus during exercise. Just another reason for a refill.

 

Lifting Something Heavy

A shocking 20% of women over 50 have osteoporosis due in part to a drop in estrogen after menopause. Osteoporosis increases your risk of fractures, but strength training is an effective way to fight bone loss and improve bone density. 

While I love using my Peloton app for strength workouts, I wanted to know if I was getting a similar payoff by hauling bags of mulch around my backyard and schlepping those Trader Joe’s hauls. Jones recommends doing both formal weight training, as well as “functional daily movement,” such as lifting those bags of groceries and household items. 

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To ensure you’re working on balance as much as bone strength, Jones suggests working on all planes of motion, not just front and back. For example, instead of simply doing front lunges, also make sure to do lunges to the back and the side, “in order to build strength in smaller muscles and tendons that support your joints.”

 

Flossing

As the daughter of a dentist, I’ve always taken gum health seriously. But I was still surprised at a recent trip to the dentist when I saw a graphic linking gum health to overall health.

As we get older, our gums become more fragile and prone to gum disease thanks to lower estrogen levels. That inflammation can allow bacteria to enter the bloodstream via our gums. “That ongoing inflammation is linked to heart disease and stroke, and several studies now show an association between periodontal disease and cognitive decline, including dementia,” Gidwani says. She recommends prioritizing daily flossing and trips to the dentist to protect your heart, as well as your brain. 

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Scheduling Health Checks

Have you done all the screenings you’re supposed to? Colonoscopies, breast exams, yearly physicals, skin checks, and bone density scans are all recommended for women over 50. Dr. Gidwani also recommends the following:

• A comprehensive eye exam to screen for glaucoma and macular degeneration
• A hearing evaluation to screen for loss. Hearing loss has been linked to faster cognitive decline and social isolation.
• Dental and gum health checks. As mentioned above, poor oral health is linked to various diseases, including heart disease.
• Comprehensive lab testing. These include cholesterol panels, fasting glucose and insulin, kidney and liver function, vitamin D levels, micronutrient levels, and markers of inflammation such as C reactive protein (CRP). For many women, assessing key hormones provides additional insight into symptoms and long‑term risks.
• Immunizations. Getting the shingles vaccine (Shingrix) is recommended for women and men at age 50. Dr. Gidwani also advises reviewing your other vaccines and boosters with your doctor, including pneumococcal, Tdap, influenza, and COVID. If you have time to book a salon appointment, you can book a doctor’s visit!