New Delhi, As India grapples with a growing rise in lifestyle-related diseases, one of the country’s most respected gastroenterologists is offering a back-to-basics approach that’s resonating with thousands. Dr. Saurabh Sethi, trained at AIIMS, Harvard, and Stanford, has shared a simple yet powerful message: what you eat every day can either support or sabotage your health.
In a widely circulated health awareness video, Dr. Sethi listed out specific food and beverage recommendations aimed at addressing a range of common health problems such as high blood pressure, diabetes, anxiety, back pain, anemia, and depression. His approach is rooted in practicality. Instead of complicated diets or expensive supplements, he champions simple ingredients that are already part of the Indian pantry.
His message comes at a time when more people are turning to food as a preventive and therapeutic tool. With the increasing burden of chronic diseases, especially among young working professionals and urban populations, Dr. Sethi’s advice offers a low-cost and accessible way to improve everyday health outcomes.
Starting with high blood pressure, Dr. Sethi recommends beetroot juice as an effective natural remedy. Rich in dietary nitrates, beetroot helps relax blood vessels and enhances blood flow. Regular consumption of beetroot juice has been associated with lowered systolic and diastolic pressure, and Dr. Sethi encourages people with early-stage hypertension to consider including it in their daily routine. Importantly, he emphasizes that it’s not a cure or a substitute for prescribed medication but a supportive addition to lifestyle management.
For diabetes, his recommendation is twofold: oats and green tea. Oats are known for their high content of soluble fiber, particularly beta-glucan, which helps slow down digestion and reduce blood sugar spikes. This makes oats a smart breakfast option for individuals managing blood sugar levels. Alongside oats, he suggests drinking green tea without added sugar. Green tea contains polyphenols that may enhance insulin sensitivity and contribute to better glycemic control over time.
Addressing back pain, Dr. Sethi brings attention to turmeric, especially in the form of turmeric tea or its regular use in cooking. The active ingredient in turmeric, curcumin, has well-documented anti-inflammatory effects. Chronic inflammation is often linked with persistent muscle and joint pain, and turmeric may offer mild relief when used consistently as part of a balanced diet. While not a replacement for physical therapy or medical intervention in severe cases, it remains one of the most widely accessible home remedies in Indian households.
Mental health has increasingly come to the forefront of public discourse, especially post-pandemic, and Dr. Sethi doesn’t shy away from offering support for emotional well-being through food. For anxiety, he recommends chamomile tea. Used for centuries as a calming drink, chamomile contains a natural compound called apigenin which binds to receptors in the brain and may promote a sense of relaxation. Consuming it before bedtime or during high-stress periods may help reduce symptoms of mild anxiety.
For depression, his advice is to consume blueberries regularly. These small berries are rich in antioxidants and flavonoids that support brain health. While they are not a treatment for clinical depression, they may help improve cognitive function and emotional resilience over time. He encourages their use as part of a larger mental wellness plan that includes physical activity, rest, and professional care when needed.
Anemia is another common issue in India, particularly among women. To support better iron levels, Dr. Sethi recommends red meat for non-vegetarians, as it contains heme iron that is easily absorbed by the body. For those following a vegetarian diet, lentils are suggested, but with a twist—pair them with a source of vitamin C. This combination enhances the absorption of non-heme iron from plant sources. For example, squeezing lemon juice over dal or consuming citrus fruits with meals can significantly improve iron uptake. He also adds that lentil soup is a nutritious and soothing beverage option that supports iron levels while being light on the stomach.
What sets Dr. Sethi’s recommendations apart is their simplicity and cultural relevance. Instead of introducing unfamiliar ingredients or imported superfoods, he focuses on dietary patterns that are affordable and familiar to Indian households. He believes that this is the best way to ensure consistency and sustainability. “Food should not be complicated,” he says in the video. “The answer to many of our problems lies in our kitchen, not outside it.”
Experts across the wellness community have praised this approach for its accessibility and common sense. In a healthcare landscape that often leans heavily toward medication and quick fixes, Dr. Sethi’s message emphasizes the importance of long-term habits. By encouraging individuals to take control of their diets and focus on nutritional foundations, he offers a pathway to preventive health that does not depend on costly treatments.
However, he is careful to clarify that food is not a substitute for medical care. “These dietary tips are tools, not cures,” he says. “They work best when integrated into a broader lifestyle that includes regular exercise, sleep, and professional medical advice when needed.” He advises everyone, especially those with pre-existing conditions, to consult their doctors before making significant dietary changes.
India continues to face an uphill battle against non-communicable diseases. According to the latest health data, nearly one in three Indian adults suffers from high blood pressure, while diabetes affects over 100 million people. Mental health challenges, often unreported or untreated, are rising, particularly among youth and working professionals. In such a context, practical dietary guidance like this is more important than ever.
Dr. Sethi’s food-first philosophy is not about trends or restrictions—it’s about helping people rediscover the healing potential of what they already eat. He believes that when people reconnect with food as medicine, they become more mindful of their bodies, their choices, and their long-term health.
Note to readers: This article is intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your doctor or a qualified healthcare provider before making changes to your diet, especially if you are managing a health condition.
