As women in helping professions, whether you’re caring for patients, clients, students, or family, our energy is often poured outward. But what if I told you that tuning into your gut might be one of the most powerful things you can do to protect your health, especially against chronic low mood, fatigue, and even cancer?
Dr. Monisha Bhanote, a triple-board-certified physician and founder of WellKula, recently spoke at the Plant-Based Cancer Summit about the crucial role of the gut microbiome in disease prevention. And I have to share her points were so aligned with my philosophy. If her name sounds familiar, that’s because she was also a guest speaker at the Thrive Through Food Summit we hosted a few years ago!
Let’s dive into the healing wisdom she shared and what it means for your daily routine.
Gut Health and Cancer Risk
If you’ve ever been told your blood work “looks fine” but still felt off, you’re not alone. Dr. Bhanote made it clear: standard lab tests often miss the early signs of dysfunction. Cancer, inflammation, metabolic issues, all of it starts at the cellular level, often with imbalances in the gut microbiome.
“There’s still a disconnect,” she said, “that the food we eat fuels our cells and determines how our body works to prevent all diseases, including cancer.”
Think of your gut like a garden. If it’s full of weeds (harmful bacteria) and starved of nutrients (fiber, phytonutrients), the whole ecosystem suffers. And when that gut garden is off, your immune system, hormones, metabolism, and even your mood, can spiral.
Why Gut Tests Matter More Than Blood Tests
Most routine blood work shows late-stage issues. By the time liver function or calcium levels are off, serious damage may already be done.
Instead, Dr. Bhanote recommends annual gut microbiome testing, which reveals:
- Chronic inflammation
- Immune dysregulation
- Metabolic imbalances
- Beta-glucuronidase levels (a key enzyme linked to hormone-related cancers)
She emphasized that 95% of cancer is not genetic it’s influenced by lifestyle. That means we have power here.
The Foods That Hurt and the Ones That Heal
Let’s talk food. More than 70% of the Standard American Diet (SAD) is made up of ultra-processed foods. These are gut microbiome destroyers. And even those on “clean” keto or carnivore diets may be missing the mark if they’ve cut out whole food plant groups.
Here’s Dr. Bhanote’s breakdown:
Foods That Hurt the Gut
- Ultra-processed foods (with mystery ingredients)
- High-fat, animal-based diets
- Alcohol and added sugar
- Overuse of supplements without microbiome support
These not only fuel harmful gut bacteria, but also increase beta-glucuronidase levels, which recirculate toxins and hormones like estrogen. That’s a major risk factor for breast, ovarian, endometrial, and prostate cancer.
Foods That Heal the Gut
- Fiber-rich whole foods (think: legumes, lentils, beans, and greens)
- Resistant starches (peas, sweet potatoes)
- Prebiotic foods (garlic, onion, asparagus)
- Fermented foods (sauerkraut, kimchi, plant-based yogurt—if histamine isn’t an issue)
Even more important than what you eat is how often you eat it. Dr. Bhanote noted many clients eat legumes only once a month often as hummus! That’s not enough. You need to train your gut to digest these powerful foods by starting small and eating them consistently at every meal.
Why Chewing Matters (Yes, Really)
You could be eating all the “right” things, but if you’re not chewing properly, you’re missing out on crucial enzymes and nutrients.
Chewing triggers digestive enzymes and prepares your body to absorb those precious short-chain fatty acids, your gut’s postbiotic healing compounds. Without proper digestion, even the best diet can cause bloating and inflammation.
Samantha’s Tip: Use a mezzaluna to chop veggies into small pieces for better chewing. It makes raw cabbage, broccoli, and kale way more manageable and it’s fun!
Gut Markers To Pay Attention To
So what can gut testing actually tell you? Dr. Bhanote uses several markers to personalize healing plans:
Beta-glucuronidase
When high, this enzyme can cause excess estrogen to recirculate raising risk for hormone-driven cancers.
️ Secretory IgA
This antibody guards your gut lining. High levels = active inflammation. Low levels = poor defense. Both need attention.
Short-Chain Fatty Acids (SCFAs)
These are anti-inflammatory compounds made by good bacteria when they digest fiber. Low SCFA = high cancer risk.
If you’re eating plant-based but still testing low in SCFAs, the issue might be digestion, not diet. That’s where chewing, enzyme support, and sometimes even Ayurvedic cooking methods come in according to Dr Bhanote.
From Diagnosis to Healing: Building a Resilient Gut
For those living with or recovering from cancer, the gut becomes even more critical. Chemo and radiation often devastate the microbiome, so rebuilding is essential.
Dr. Bhanote’s approach includes:
- Testing for digestion, inflammation, and pathogenic bacteria.
- Reintroducing legumes slowly and consistently.
- Personalizing meals. Some do better with soups, others with raw salads.
- Incorporating fermented foods as tolerated.
- Prioritizing one-pot meals and rainbow-colored plates for ease and diversity.
Remember, this isn’t about being perfect. It’s about being intentional.
Healing Is in Your Hands
The most empowering message from Dr. Bhanote’s session? Your gut health is modifiable. You can change it daily with the foods you eat, the way you prepare them, and how you care for your digestion.
And this isn’t theory, it’s lived experience. If you’ve been part of the Raw Food Meal Planner community for a while, you know how passionate we are about food as medicine. Dr. Bhanote’s experience confirms what we’ve been practicing and preaching: that a vibrant, nourished gut is the foundation of long-term health.
So if you’re dealing with chronic fatigue, anxiety, inflammation, or are concerned about your cancer risk, start where you have the most control: your plate.
Start Here: Gut-Healing Actions You Can Take Today
- Eat legumes daily. Even if it’s just a tablespoon with each meal.
- Chew thoroughly. Aim to liquify each bite.
- Add fermented foods if tolerated (watch for histamine sensitivity).
- Rainbow your meals. Use a mezzaluna to chop veggies finely for ease.
- Get tested. Ask your provider for gut microbiome testing or join a program that offers it.
Ready to Take the Next Step?
If this spoke to you on a deep level, especially if you’re worried about your cancer risk or feeling like your doctor isn’t telling you the full story, don’t miss my free masterclass:
5 Secrets to Lowering Your Breast Cancer Risk—What Doctors Aren’t Telling You!
You’ll learn the most overlooked factors contributing to breast cancer and the practical, proven strategies you can start implementing right now to protect your health, without waiting for a diagnosis.
Click here to register now and start taking back control of your well-being from the inside out.
Your body wants to heal. Let’s give it the tools to do so.
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