We’re not talking about foods to avoid, but rather the anti-inflammatory foods and gut health, ones to add to your meals that have a big impact on your overall health!
According to the world-renowned physician, researcher, and 2x NYT best-selling author of Eat to Beat Disease and Eat to Beat Your Diet, inflammation itself isn’t automatically bad.
Inflammation is actually one of the body’s natural defense systems. The problem starts when that defense system never fully turns off.
And modern life makes that pretty easy! Between ultra-processed foods, stress, and environmental toxins, chronic inflammation is something so many of us are unknowingly fueling.
But through over 30 years of research, Dr. Li has some good news: food can also help support the body’s ability to heal.
Now, he’s on a mission to help you see food as medicine, teaching us how to strengthen our body’s defenses naturally rather than letting the toxins of the world take ‘em down.
So if you’re on the hunt for healing foods for inflammation, gut health, and well-being? Keep reading for the biggest takeaways from my conversation with Dr. William Li!
or pop out for a hot girl walk and listen instead ↓
What Chronic Inflammation Actually Does to the Body
Dr. Li compares inflammation to fire. A little bit of inflammation is totally normal. Necessary, even! It’s your body responding to injury, infection, or stress.
But chronic inflammation is different.
Chronic inflammation is a spreading forest fire that never fully burns out. And according to him, that kind of long-term inflammation can significantly contribute to:
- fatigue
- brain fog
- poor gut health
- metabolic dysfunction
- hormone imbalances
- liver issues
- chronic disease over time
And one of the biggest places inflammation tends to show up first? Your gut.
Why Gut Health Is One of the Biggest Keys to Lowering Inflammation
When we talk about healing foods for your gut, it affects way more than digestion alone. Dr. Li reminds us that, “Your gut bacteria are talking to your immune system all the time.”
He explains that gut bacteria can influence:
- inflammation
- metabolism
- immune health
- cravings
- mood
- and even brain function!
So it’s no surprise that plenty of our juicy convo was surrounding foods for gut health and prebiotic foods.
In Eat to Beat Disease, Dr. Li explains that one of the body’s most important defense systems is actually the microbiome — meaning the health of your gut bacteria can influence nearly every other system in the body.
And according to him, beneficial gut bacteria thrive on:
- fiber
- plant diversity
- polyphenols
- whole foods
One of the most fascinating examples he shares is kiwi fruit. According to research he referenced, eating kiwi can improve the gut microbiome incredibly quickly because it acts as fuel for beneficial bacteria (more on kiwi in the foods list below!)
Honestly, I’ve never seen someone campaign this hard for kiwi before, but after hearing the science? Consider me influenced.
Because as it turns out, learning how to improve gut health naturally doesn’t always require expensive protocols or long days in the kitchen fermenting your own veggies (though, I’d love that, too).
Sometimes it starts with consistently eating more foods that support gut health in the first place.
Dr. William Li’s Favorite Healing Foods & Anti-Inflammatory Drinks
If there’s one thing Dr. Li has dedicated his career to studying, it’s how food can help support the body’s natural ability to heal.
In his book Eat to Beat Disease, he breaks down the science behind over 200 healing foods that support:
- metabolism
- circulation
- gut health
- inflammation balance
- immunity
- longevity
And when a world-renowned physician tells me that, “Food is medicine hiding in plain sight,” — I’m going to make sure I’m asking alllll of the questions.
So when we sat down for our conversation about chronic inflammation and food as medicine, you know I had to get a few of his top anti-inflammatory foods and drinks for my community!
Anti-Inflammatory Foods That Support Gut Health
According to Dr. Li, some of the best foods for inflammation are also the best foods for gut health because they support the microbiome and the body’s natural healing systems at the same time.
Some of his favorite healing foods include:
- Mushrooms: Mushrooms are powerful healing foods because of their beta-glucans – compounds that help support the immune system, gut health, and the body’s natural defense systems. Don’t skip the stems! Dr. Li says they’re packed with these compounds!
- Kiwi: Kiwi acts as a prebiotic food, helping beneficial gut bacteria thrive incredibly quickly and supporting microbiome diversity.
✨KB Hot Tip: Eat the skin, too! If you’re weirded out by the little hairs, opt for smoother Golden Kiwis! - Leafy Greens: Leafy greens are linked to nitric oxide production, which helps support healthy blood flow, circulation, metabolism, and cardiovascular health overall.
- Tomatoes: Tomatoes came up when we were talking about circulation as another food that supports blood vessel health and the body’s natural repair systems.
- Watermelon: Watermelon makes the list because of its citrulline content, which helps support nitric oxide production and healthy blood flow in the body.
- Cinnamon: One of the many anti-inflammatory foods Dr. Li discusses for supporting metabolism and lowering inflammation naturally when included consistently in the diet.
- Fiber-Rich Plant Foods: Fiber becomes one of the biggest themes throughout the episode because it helps feed beneficial gut bacteria, improve microbiome diversity, and support digestion and inflammation balance over time.
- Prebiotic Foods: According to Dr. Li, prebiotic foods act as fuel for beneficial gut bacteria, helping strengthen the gut microbiome and support many of the body’s natural defense systems.
Anti-Inflammatory Drinks Dr. William Li Loves for Gut Health & Longevity
- Tea: Tea is one of the best anti-inflammatory drinks thanks to its polyphenols and other plant compounds that support the microbiome, circulation, and healthy aging.
- Coffee: Surprising, right? Dr. Li explains that coffee contains beneficial bioactives that may support longevity, metabolism, and overall health when consumed appropriately.
- Watermelon Juice: Dr. Li mentions watermelon juice specifically because of its ability to support nitric oxide production and healthy blood flow throughout the body.
Can you see a theme? You don’t have to obsess over one “superfood.”
It’s about consistently eating more foods that support gut health rather than constantly overwhelming the body with ultra-processed foods that contribute to inflammation in the first place.
Dr. Li actually has a whole shopping list of healing foods for your gut health, fighting illness, and boosting your well-being. I love it when experts make it super easy to implement what they share! Interested?
→ Download the shopping list here!
Modern Eating Culture & Its Effect on Healing Foods
Between stress eating, multitasking through meals, inhaling foods in the car, and constantly rushing through our days, many of us barely give our bodies the chance to properly digest, rest, and repair anymore.
Which is exactly why Dr. Li believes food as medicine isn’t just about what you eat.
It’s also about:
- how you eat
- how stressed your body is
- how often you move
- whether your nervous system ever actually slows down enough to support healing
Slow down and take a few breaths before you eat.
Take a laid-back lunch break.
Go for a digestion walk.
Simple changes add up!
How Overeating & Ultra-Processed Foods Affect Your Liver and Metabolism
In Eat to Beat Your Diet, Dr. Li expands on how food impacts metabolism, visceral fat, and the body’s natural fat-burning systems through supporting the body’s existing biology.
One thing he explains really well is how overeating and ultra-processed foods can eventually overload the liver, almost “gumming up” one of the body’s most important metabolic organs.
The liver.
When the body is constantly dealing with excess calories, processed foods, and chronic inflammation, it becomes harder for systems like metabolism, circulation, and blood sugar regulation to function as they should.
So both Dr. Li and your liver want you to eat real food, okay?
Dr. Li’s Thoughts on GLP-1s & Natural Metabolism Support
Of course, we also touched on GLP-1 medications since they’re basically dominating every wellness conversation right now.
Dr. Li isn’t anti-GLP-1s at all, but he does emphasize that metabolism is far more complex than calories and weight loss. A conversation that entirely overlaps with another podcast interview I did with top microbiologist Kiran Krishnan, who got into the nitty-gritty of fiber, gut health, and natural GLP-1 support.
Hearing two completely different experts land on the SAME conclusions about microbiome health and fiber definitely made me think fiber needs to ask protein for their PR team’s number. 😂
Listen to the Full Conversation on Anti-Inflammatory Foods with Dr. William Li
Looking for a refreshingly balanced, science-backed perspective on this oftentimes polarized conversation? You’re going to want to tune in to the full podcast episode with Kiran Krishnan.
🎧 Listen on Apple or Spotify
📺 Watch the full episode on YouTube
And if you’re looking for more health and wellness podcast episodes with top medical experts, scientists, and brand founders on all things clean living, longevity, and wellbeing?
New episodes every other Friday! XO, KB
—
Heads Up, Babe ✨
Some of these links are affiliate links, which means I may earn a small commission if you shop through them (at no extra cost to you, of course).
I only share products I genuinely use, love, or would recommend to my friends and family. Thanks for supporting Toxic Free with KB and allowing me to continue testing wellness rabbit holes for all of us.
Be the first to comment