What if the key to supporting gut health and lowering colon cancer risk was not just in what we eat, but how varied and plant-forward our meals are? That’s the approach of Dr. Neelendu Dey, a gastroenterologist and researcher at Fred Hutchinson Cancer Center in Seattle. Over two weeks, he shared everything he ate, offering a glimpse into how a busy doctor and father of three balances nutrition, enjoyment, and practicality—all while keeping his gut microbiome in mind. His diet, rich in plant-based whole foods and fiber, reflects current research linking gut health to colon cancer prevention.

One natural keyword that emerges from his journey is "gut health diet." Dr. Dey’s choices consistently center around foods known to nourish the gut microbiome: oats, berries, legumes, and fermented items. While he doesn’t shy away from the occasional indulgence—like a vegan chocolate cake slice or a salted caramel cashew-based ice cream bar—his meals are generally thoughtful and diverse. This diversity is more than culinary; it’s microbial. Studies have shown that a varied plant-based diet supports a more diverse gut microbiome, which is associated with better overall health and a reduced risk of colon cancer.

Dr. Dey’s days typically begin with fiber-rich breakfasts. From Cheerios with dried cranberries and soy milk to oatmeal topped with raspberries and granola, his morning meals are consistent in their microbiome-friendly ingredients. He often incorporates soy or oat milk, both of which are plant-based alternatives that support a lower intake of saturated fats. Occasionally, eggs or toast make an appearance, showing he doesn’t follow a rigid plant-only regimen but instead leans heavily toward plant-based options.

Lunches and dinners vary but often include legumes, tofu, and vegetables. Chana masala made from raw chickpeas, tofu Pad See Ew from a local Thai restaurant, and tofu ramen are just a few examples. These meals are not only rich in nutrients but also enjoyable, illustrating that a gut health-focused diet can be flavorful and satisfying. Dr. Dey also pays attention to resistant starches like oats, which are broken down in the colon into beneficial fatty acids that support gut health.

Snacks and beverages are approached with similar mindfulness. Blueberries, plums, dried mango strips, and bananas frequently appear between meals. Occasionally, he enjoys a beer or cocktail, but he keeps alcohol consumption moderate, citing its potential to damage the colon lining and increase cancer risk. This balance between enjoyment and health-consciousness is a recurring theme in his approach.

Another keyword phrase that stands out is "colon cancer prevention foods." The connection between diet and colon cancer is well-documented, and Dr. Dey’s food choices reflect this understanding. He avoids ultra-processed foods and processed red meats, both of which have been linked to reduced microbial diversity and increased cancer risk. Instead, his meals emphasize whole, minimally processed ingredients like lentils, spinach, okra, and eggplant. On one occasion, he enjoyed a South Asian dinner made by his mother, featuring daal, Malabar spinach, begun bhaji, and bitter melon—all rich in fiber and plant compounds.

Physical activity also plays a role in Dr. Dey’s routine. During the two-week period, he stayed active daily through soccer, jogging, pickleball, or climbing. Research suggests that regular physical activity supports gut health and may further reduce the risk of colon cancer. This holistic approach—combining diet, exercise, and moderation—reflects a sustainable and evidence-based strategy for long-term wellness.

Interestingly, even with a demanding career and family life, Dr. Dey doesn’t let perfectionism dictate his eating habits. He acknowledges that sometimes convenience wins, like grabbing a Cliff Bar before a concert or finishing a half-eaten banana from his daughter. “Sometimes you just need the calories,” he told Business Insider. This realistic mindset is perhaps one of the most relatable and encouraging aspects of his approach.

For those looking to improve their gut health, Dr. Dey’s example offers practical insights. Incorporating more plant-based meals, choosing fiber-rich foods, limiting processed items, and keeping meals diverse can all contribute to a healthier gut microbiome. While his diet is informed by his medical expertise, it’s also grounded in everyday life—filled with family meals, leftovers, and the occasional treat.

Ultimately, this two-week snapshot reveals more than just a list of meals. It illustrates how small, consistent choices can support not only digestive health but also long-term disease prevention. For anyone curious about how to eat for gut health without sacrificing flavor or flexibility, Dr. Dey’s experience offers a compelling, research-backed roadmap.

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