Harvard-trained gastroenterologist shares 5 best food combinations that support gut and liver health

Gut and liver health sit at the core of overall well-being. The gut is home to trillions of microbes that influence digestion, immunity, inflammation and even mood, while the liver plays a central role in detoxification, fat metabolism and blood sugar regulation. According to Harvard and AIIMS-trained gastroenterologist Dr Saurabh Sethi, dietary choices can make a tangible difference. Highlighting the importance, in an Instagram post, he shared five simple yet effective food pairings that benefit both gut and liver health. Here’s are five smart food pairs he recommends:

Apples are rich in fiber that supports digestion and helps regulate blood sugar levels. Peanut butter adds healthy fats that promote satiety, making this a balanced snack for metabolic health.
Slice a fresh apple and pair it with 1–2 tablespoons of natural peanut butter as a mid-morning snack or post-workout bite. Choose unsweetened, additive-free peanut butter for best results.

Turmeric contains curcumin, known for its powerful anti-inflammatory properties. However, curcumin is poorly absorbed on its own. Black pepper contains piperine, which can enhance curcumin absorption significantly, boosting its benefits for inflammation and liver health.
Add a pinch of black pepper to turmeric-based curries, dals or soups, or mix turmeric, black pepper and warm water or milk for a daily wellness drink.

Tomatoes are high in lycopene, an antioxidant associated with heart and skin health. Consuming them with olive oil improves lycopene absorption, allowing the body to make better use of this nutrient.
Drizzle extra-virgin olive oil over fresh tomato salads or sauté tomatoes lightly in olive oil for sauces and sabzis to unlock benefits.

Yogurt provides probiotics that nourish good gut bacteria, while berries are rich in polyphenols. Together, they support a healthier gut microbiome and stronger immunity.
Combine plain, unsweetened yogurt with fresh or frozen berries for breakfast or as a light dessert.

Spinach is a good plant-based source of iron, which is better absorbed when paired with vitamin C-rich lemon juice, helping maximize the nutritional value of leafy greens.
Squeeze fresh lemon juice over spinach salads or cooked greens, or add it to smoothies and stir-fries just before serving to preserve vitamin C.