Dr. Fuhrman created the acronym G-BOMBS to help people remember the most nutrient-dense, health-promoting foods that should be incorporated into the daily diet. G-BOMBS stands for Greens, Beans, Onions, Mushrooms, Berries, and Seeds. These foods represent the cornerstone of the Nutritarian diet and have been extensively studied for their disease-fighting properties.
Leafy greens are the most nutrient-dense of all foods and form the foundation of the Nutritarian diet. They contain a wide array of antioxidants, including lutein and zeaxanthin, which protect against macular degeneration.
Cruciferous greens like kale, collards, and bok choy contain isothiocyanates (ITCs) that have powerful anti-cancer effects and have been shown to help the body detoxify carcinogens.
Beans are a nutrient-dense source of protein and resistant starch, which helps maintain stable blood sugar and feeds beneficial gut bacteria.
Research has shown that bean consumption is associated with reduced risk of heart disease, diabetes, and certain cancers. The fiber and resistant starch in beans also promote a healthy microbiome and sustainable weight loss.
The allium family, including onions, garlic, leeks, and shallots, contain potent anticancer compounds that have been shown to inhibit the growth of cancer cells.
These foods also contain organosulfur compounds that enhance detoxification and help regulate blood pressure. Regular consumption of allium vegetables is associated with reduced risk of gastric and colorectal cancers.
Mushrooms contain unique compounds not found in plants, including beta-glucans and aromatase inhibitors, which have immune-enhancing and anticancer effects.
Dr. Fuhrman's research shows that regular consumption of mushrooms is associated with decreased risk of breast cancer. For optimal benefits, mushrooms should be cooked, as certain compounds are not bioavailable when raw.
Berries are rich in antioxidants and phytochemicals that protect the brain from oxidative damage and age-related cognitive decline.
The anthocyanins in berries have been shown to slow the aging process, improve memory and motor function, and reduce the risk of diabetes. Among fruits, berries have the highest ANDI scores due to their exceptional nutrient density.
Seeds contain healthy fats, lignans, minerals, and antioxidants that support heart and immune health. Flax, chia, hemp, and sesame seeds are particularly emphasized in the Nutritarian diet.
The lignans in flaxseeds have been shown to reduce breast cancer risk, while the omega-3 fatty acids in these foods help reduce inflammation and support brain health.
