Within five minutes of being on social media you’ve probably gotten at least 10 conflicting messages about how to eat. Influencer A will tell you to eat strictly protein; influencer B is a fruitarian with glowing skin; and then there’s that one guy who keeps talking about eating for your blood type.
The point is, if you’re confused about how to eat for your body, we can’t blame you. There’s way too much information out there, so we’ve cut through the noise and gone straight to an expert—Dr. Saru Bala—with our most pressing questions.
Her main takeaway? Stop overcomplicating things.
But we’ll let her take it from here.
Asking an Expert: Food Choices, Diet & Finding What Works For You
O Positiv Health: How do you know what foods are right for your body?
Dr. Saru Bala: Everyone’s body is going to be a little different. So the big question is, how are you feeling with what you’re eating?
Focus on the main macros: Protein, fiber*, and healthy fats. And then on top of that, how do you feel when you eat other things? If about 80 percent of your meals are full of protein, fiber, and healthy fats, then I’m happy with whatever else you’re eating.
*Editor’s note: So Dr. Bala is going to be talking about fiber a lot here, because it’s pretty important. When we asked her what that looks like IRL, she said fiber = vegetables, fruits, whole grains, and legumes.
O Positiv Health: What are some symptoms indicating you may be eating the wrong foods?
Dr. Bala: I think we’ve kind of normalized people feeling crappy all the time…
If you feel good, if you have energy, if you’re pooping every day, you’re not having GI symptoms, gas, or boating, and your periods are good—then that’s what I’m looking for.
O Positiv Health: What are your thoughts on diets determined by blood tests?
Dr. Bala: Some people say this really works for them; some people say it doesn’t. I’m kind of in the middle of the road when it comes to nutrition. I tend to say, if it works for you—I really don’t care if it’s placebo—if it works, it works. My goal is for people to understand their body well enough so that they can see what is helping and what isn’t.
However, a lot of these “blood type diets” can be pretty restrictive. So how are you going to deal with that when you’re stressed and you don’t have time to plan ahead? Or maybe you’re traveling? Or you’ve just had a new baby? How is this going to be sustainable for you, if you're relying on something really restrictive?
O Positiv Health: What do you think of exclusionary diets? (Ex: veganism, fruitarianism, carnivore, etc.)
Dr. Bala: Personally, I’m not a huge fan. I don’t recommend them to my patients, at least not long-term. I might have people try something like an anti-inflammatory diet for a month or two if they’re really struggling with their symptoms. But I don’t recommend somebody eat this way long-term, because, again, I don’t want your life to feel ‘put into a box’ because of what you’re eating.
If it does work for you—you love doing it, you feel great, and your labs are looking good—do what works for you.
Also, we see a lot of research about protein, fiber, and the microbiome, and we see how variety makes a difference… It shows that fiber is always going to be good for the microbiome.
O Positiv Health: Are plant-based diets healthy?
Dr. Bala: When people say “plant-based” some people mean “plant exclusive” and some people mean “the base of my meals is plants, lots of fiber, legumes, whole grains, and then you add protein.” In an ideal world, we have our grain, we’ve got our veggies, our fruit, and then we have our protein. And that, to me, is “plant-based” in an ideal world.
O Positiv Health: Is there a “fad diet” that you wish would go away?
Dr. Bala: All of them! Because you know what always works and is actually sustainable? Balance!
I think a lot of these fad diets are geared toward people for short-term things and then they go back to their life and they’re not able to create a long-term change. And I’m not just trying to lose weight to go to a bachelorette party in a few months; I’m trying to have healthy muscles so that when I’m in menopause I don’t feel miserable and tired and sluggish.
O Positiv Health: Why do some foods work better for some people, and not for others?
Dr. Bala: There are so many different factors that go into our microbiome and overall health! All of us have different environments and different circumstances that we are steeped in on a daily basis that are affecting our metabolism, that are affecting our nutrition, and that are affecting our bodies.
O Positiv Health: Should I eat differently depending on my cycle?
Dr. Bala: Throughout your cycle things do fluctuate and change. And I know I’m going to sound so boring saying this, but again, sustainability is so important. People will ask me, “How do I cycle-sync my nutrition?” and I say, “If you want to do all that extra work, go for it.” But for me, it’s impossible to keep track of.
So if you’re focusing on fiber, protein, healthy fats, and hydration on a regular basis, you’re going to meet all the needs of your cycle at any point that you’re in.
[That said], maybe in your luteal phase, you should limit processed carbs. If you want a time in your cycle to be a little more lax with [processed carbs], it’s going to be in your follicular phase.
O Positiv Health: Should I eat differently depending on my age?
Dr. Bala: Whole foods, fiber, and protein, are always going to carry you through. As we age and get closer to menopause, this can affect our bone density and muscle mass, so increasing your protein around this time is also going to be really helpful for maintaining that muscle mass. (Along with strength training.)
But at any age—once again—fiber and protein.
O Positiv Health: What do you wish people knew about dieting, and eating in general?
Dr. Bala: I think as a society we have overcomplicated every aspect of health, including nutrition and diet. Only eat plants, don’t eat plants at all, you have to stop eating at this time… There are so many different diets; and I think a lot of us forget that the baseline foundation pieces to our health will still hold true.
So focus on what is the simplest thing I can do that still moves the needle forward one percent for my overall health for the rest of my life? And that’s going to be focusing on whole foods, protein, and fiber.
O Positiv Health: What are your tips for making changes to your diet in a healthy, safe way?
Dr. Bala: A lot of us want to change something when we’re not even really aware of what we’re currently doing. So start by keeping track of the snacks you eat in a day, how much protein you’re getting in a day, how many grams of fiber you’re getting, how much water you’re getting… Most of us aren’t keeping track and what we estimate isn’t what’s actually happening. Starting with this awareness will let you know where you really need to change.
O Positiv Health: When should someone seek professional support?
Dr. Bala: If you have gut issues, you’ll absolutely need to work with someone before you try to make dietary changes on your own. There may be something going on that you need to address so you can feel more comfortable with eating, rather than being so focused on what you’re putting in your body. Sometimes you just need somebody else to tell you what to do and how to do it!
