AIIMS-trained gastroenterologist shares 1 food you should never skip: Decreases colon cancer risk, boosts liver health

Updated on: Dec 15, 2025, 15:12:42 IST

By Debapriya Bhattacharya

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Consuming a handful of nuts every day is excellent for gut health, says Dr Sethi. (Pexels)

Dr Sethi states daily consumption of nuts decrease various health risks, from colon cancer to dementia.

Winter festivities often make it difficult to adhere to a strict diet, and cheat days become way more frequent than ideal.

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However, keeping just one food constant in our daily diet helps boost our health in a major way, as per Dr Saurabh Sethi, a California-based gastroenterologist trained in AIIMS, Harvard, and Stanford Universities. According to him, they are nuts.

Taking to Instagram on December 14, Dr Sethi listed the benefits of eating a handful of nuts every day.

View this post on Instagram

A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

How daily intake of nuts boost health

Decreases the risk of colon cancer
Improves liver health because of vitamin E
Improves gall bladder health and decreases the risk of gallstones
Helps with acid reflux due to fibre and calcium
Decreases the risk of dementia

Macronutrients received from nuts

There are different kinds of nuts available in the marketplace, which are all energy-rich sources of food, differing only slightly in the composition of macronutrients that can be derived from them.

The composition of the macros present in 100 grams of some of the most commonly available nuts, according to a June 2010 study published in the Nutrients journal, is listed as follows:

Almonds

Energy - 2418 kJ
Fat - 50.6 g
Protein - 21.3 g

Cashews

Energy - 2314 kJ
Fat - 46.4 g
Protein - 18.2 g

Hazelnuts

Energy - 2629 kJ
Fat - 60.8 g
Protein - 15.0 g

Macadamia nuts

Energy - 3004 kJ
Fat - 75.8 g
Protein - 7.9 g

Peanuts

Energy - 2220 kJ
Fat - 49.2 g
Protein - 25.8 g

Pecans

Energy - 2889 kJ
Fat - 72.0 g
Protein - 9.2 g

Pistachios

Energy - 2332 kJ
Fat - 44.4 g
Protein - 20.6 g

Walnuts

Energy - 2736 kJ
Fat - 65.2 g
Protein - 15.2 g

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

ABOUT THE AUTHOR
Debapriya Bhattacharya
Debapriya Bhattacharya is a Content Producer at Hindustan Times. He started his career in 2022, working in newsrooms in beats like education, US news, trending stories, and entertainment. In his new role in the lifestyle desk, he seeks to deliver a balanced blend of research-driven reporting and creative storytelling from health and recipes to art and culture. Science, philosophy, food and pop culture are what pump his veins and help bring heart to his stories. Debapriya tries to see out subjects that will allow him and readers to explore new frontiers and improve the quality of life for all. The explorations can be both external and internal, as thoughts seek to be as chaotic as the greater universe. As a citizen of the world, Debapriya has been fascinated by the lives of people across the globe throughout time. His curiosity leads him to explore new linguistic and cultural landscapes to broaden his horizons and deepen his understanding of global narratives. Beyond the newsroom, Debapriya loves to participate in debate and theatre, spaces that he considers to be holy grounds for nuance and self-expression. A graduate from Ashutosh College, University of Calcutta, Debapriya completed his Master's degree from the same university in 2022. An ambiverted bibliophile, he loves his solitude as much as he adores stimulating conversations. And despite his reverence for tech, libraries continue to be his favourite place for research.Read More

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