A top cancer doctor shares 4 bare minimum food rules to lower your chronic disease risk

Add fermented foods (sauerkraut, kimchi, miso, kefir) — Emanuel calls this the easiest small change with big gut and immune benefits.
Cut sugary sodas and junk/ultra-processed snacks — even a daily can raises risks for diabetes, heart disease, and liver problems.
Prioritize fiber (fruits, beans, whole grains), don’t obsess over tracking or extra protein, and enjoy the occasional treat — it won’t wreck your health.