Getting older doesn’t mean you have to accept feeling tired all the time, struggling with brain fog, or losing the energy to enjoy the things you love. While aging brings changes to the body, the foods you eat every day can play an important role in how you feel, how well you function, and how you maintain your health as the years go by.

According to Dr. Gundry, making better food choices is one of the most powerful steps you can take toward healthier aging. Instead of relying on complicated diets or trying to change everything overnight, he recommends focusing on a handful of nutrient-rich foods that support your gut health and overall well-being.

The good news is that these foods are easy to incorporate into everyday meals, and you don’t have to overhaul your entire diet to get started. Let’s look at the six foods Dr. Gundry recommends adding to your routine to support a healthier, more active life after 60.

1. Leafy Greens That Nourish Your Gut and Keep You Feeling Full

If there’s one food group Dr. Gundry wants people to eat more often, it’s leafy greens. He particularly recommends arugula, romaine lettuce, radicchio, and chicory, including Belgian endive, because they provide valuable nutrients without adding excessive calories to your meals.

One reason leafy greens are so useful is that you can eat a generous portion without consuming as many calories as you would from many other foods. For example, Dr. Gundry explains that a large quantity of romaine lettuce contains relatively few calories, while just a small portion of cheese can contain considerably more.

But the benefits go beyond managing your calorie intake. Leafy greens contain fiber and other plant compounds that help nourish beneficial gut bacteria, which play an important role in digestion and overall health.

As we get older, paying attention to gut health becomes increasingly important. A healthy gut microbiome supports normal digestive function, while a fiber-rich diet can help maintain regular bowel movements and support the body’s natural inflammatory and immune responses.

So, how can you eat more leafy greens without making your meals boring? Start by filling the bottom of your dinner bowl with fresh greens or lightly sautéing them before adding your favorite ingredients.

You can top them with salmon, shrimp, chicken, or other foods you enjoy to create a satisfying meal. The goal is to make vegetables a regular part of your meals rather than something you only eat occasionally.

2. Extra Virgin Olive Oil for Heart and Brain Health

The second food Dr. Gundry recommends is extra virgin olive oil, which he considers much more than an ordinary cooking ingredient. This oil contains polyphenols, natural plant compounds that have been studied for their potential benefits for heart health, metabolic function, and inflammation.

Extra virgin olive oil is also rich in monounsaturated fats, which can help support healthy cholesterol levels when used in place of less healthy fats. Research on Mediterranean-style eating patterns has linked diets rich in olive oil and other nutritious foods with better cardiovascular health.

Your brain can benefit from these dietary patterns, too. The combination of healthy fats, vegetables, fruits, and other nutrient-rich foods provides important nutritional support as you age.

Dr. Gundry also highlights the relationship between olive oil and gut health. Its polyphenols may help support beneficial gut microbes, although their effects can vary depending on the oil and a person’s overall diet.

One of the easiest ways to add extra virgin olive oil to your routine is to drizzle it over a bowl of leafy greens. You can also combine it with vinegar to make a simple salad dressing or use it in everyday cooking.

You don’t need to pour large amounts over every meal to benefit from it. A moderate amount, used consistently as part of a balanced diet, is a practical place to start.

3. Mushrooms That Support Your Immune System and Brain

Mushrooms are another food Dr. Gundry encourages people to include in their diets more regularly. Varieties such as shiitake, maitake, and lion’s mane offer different nutrients and bioactive compounds that make them useful additions to a varied eating plan.

One of the main reasons mushrooms receive so much attention is their polysaccharide content. Some of these compounds, including beta-glucans, can interact with the immune system and may help support normal immune function.

Mushrooms also contain fiber and compounds that can be used by certain beneficial gut microbes. By including them in your meals, you’re adding variety to your diet while supporting the complex relationship between nutrition, the gut, and the immune system.

Lion’s mane mushrooms have attracted particular interest because researchers are studying their potential effects on nerve cells and cognitive function. However, claims that eating lion’s mane will directly build neurons or prevent memory loss go beyond what current human research can firmly establish.

For older adults who want to eat more mushrooms, the best approach is to make them a regular part of familiar meals. Dr. Gundry suggests gradually working toward three to five servings per week, depending on your needs and preferences.

You can sauté mushrooms with olive oil, garlic, and onions before adding them to a salad or serving them alongside your main dish. They also work well in soups, vegetable bowls, and other homemade meals.

One additional point is worth remembering: cooking mushrooms is generally a good idea. It improves their texture, makes them easier to incorporate into meals, and helps break down certain compounds found in some varieties.

4. Fermented Foods That Help Support a Healthy Gut

Fermented foods are the fourth addition Dr. Gundry recommends for people who want to improve their eating habits as they get older. Foods such as sauerkraut, kimchi, yogurt, and other fermented products can provide beneficial microorganisms or compounds produced during fermentation.

These foods are interesting because the gut contains a large community of microorganisms that interact with the food you eat. A varied diet that includes different plant foods and suitable fermented products can help support a diverse gut microbiome.

Dr. Gundry compares the gut microbiome to a tropical rainforest filled with different species that need to coexist in a balanced environment. Although the comparison is simplified, it illustrates why dietary variety matters when you’re trying to support digestive health.

Fermented foods can be especially useful because they offer an easy way to introduce different flavors and food types into your meals. Depending on the product, they may also provide nutrients and fermentation-derived compounds that contribute to their potential health benefits.

If you don’t enjoy the strong taste of sauerkraut or kimchi, don’t worry because there are other options. Plain yogurt with live cultures, kefir, and certain fermented vegetables may be easier to enjoy, depending on your preferences and dietary needs.

Vinegar is another convenient ingredient to keep in your kitchen. Apple cider vinegar and red wine vinegar can be used in salad dressings, marinades, and homemade sauces, although vinegar does not provide the same live microorganisms as some fermented foods.

The key is to find options you genuinely enjoy rather than forcing yourself to eat something you dislike. Start with small portions and gradually introduce different varieties to discover what works best for you.

5. Dark Berries and Dark Chocolate for Healthy Aging

The fifth recommendation focuses on polyphenol-rich foods, particularly dark berries, pomegranate seeds, and dark chocolate containing at least 85 percent cocoa. These foods contain plant compounds that have attracted scientific interest because of their antioxidant activity and potential effects on metabolic health.

Berries such as raspberries and blackberries provide fiber, vitamins, and a variety of polyphenols. Adding them to your diet is a simple way to increase your intake of nutrient-rich plant foods without relying on sugary desserts.

Pomegranate seeds are another useful option because they contain fiber and beneficial plant compounds. You can sprinkle them over yogurt, add them to salads, or enjoy them on their own as part of a balanced snack.

Dark chocolate can also fit into a healthy eating routine, particularly when you choose varieties with a high cocoa content. Cocoa contains flavanols and other polyphenols, although the amount varies depending on how the chocolate is processed.

Dr. Gundry suggests combining dark chocolate with berries or cocoa nibs for a dessert that provides a mixture of plant compounds. Cocoa nibs are pieces of crushed cocoa beans that offer a more intense, less sweet chocolate flavor.

For example, you could enjoy a small serving of raspberries with a few pieces of dark chocolate after dinner. This gives you a satisfying treat while helping you include more plant-based foods in your daily routine.

However, remember that these foods are not magic solutions for aging. Their greatest value comes from being part of an overall eating pattern that includes vegetables, fruits, whole foods, and appropriate sources of protein.

6. Avocados That Help You Absorb Important Nutrients

Avocados are Dr. Gundry’s bonus recommendation, and they’re worth considering if you’re looking for another nutritious food to add to your meals. Although they’re technically fruits, avocados are particularly known for their healthy fats, fiber, and variety of vitamins and minerals.

One of their main benefits is their monounsaturated fat content, including oleic acid, which is also found in olive oil. Replacing some sources of saturated fat with foods rich in unsaturated fats can help support cardiovascular health.

Avocados may also help your body absorb certain fat-soluble nutrients from other foods. These include vitamins such as A, D, E, and K, along with other compounds that are better absorbed when consumed with dietary fat.

Their fiber content is another reason to include them in your diet. Fiber supports digestive health and can help you feel satisfied after eating, which may make it easier to maintain balanced eating habits.

The best part is that avocados are incredibly versatile. You can slice one into a salad, spread it over whole-grain toast, mash it into a simple dip, or serve it alongside eggs and vegetables.

Dr. Gundry suggests trying half to one avocado a day, but the right amount depends on your individual energy needs and the rest of your diet. You don’t have to eat an entire avocado every day to enjoy its nutritional benefits.

How to Add These Foods to Your Daily Routine After 60

Knowing which foods are nutritious is one thing, but turning that knowledge into everyday habits is where the real work begins. Fortunately, you don’t need an elaborate meal plan or expensive ingredients to get started.

Begin by adding leafy greens to lunch or dinner, then use extra virgin olive oil and vinegar to make a simple dressing. Include cooked mushrooms a few times a week, and experiment with fermented foods until you find options you enjoy.

For snacks and desserts, consider fresh berries, a small portion of dark chocolate, or plain yogurt with fruit. You can also add avocado to your regular meals when it fits your appetite and nutritional needs.

The important thing is to build habits you can maintain over time. If you’re currently eating very few vegetables or fiber-rich foods, increase your intake gradually and drink enough water to support digestion.

It’s also important to remember that no single food can guarantee good health or prevent age-related conditions. Your overall diet, physical activity, sleep, medical history, and other lifestyle factors all contribute to how you feel as you grow older.

If you have a medical condition that requires dietary adjustments, or if you’re taking medication that affects your nutrition, speak with your healthcare professional before making major changes to your diet. A balanced approach tailored to your individual needs is more useful than following strict food rules that may not suit you.

Conclusion

Staying healthy after 60 doesn’t necessarily require complicated diets or dramatic lifestyle changes. As Dr. Gundry emphasizes in his recommendations, paying closer attention to the foods you eat every day is a practical starting point for supporting your long-term health.

Leafy greens, extra virgin olive oil, mushrooms, fermented foods, dark berries, and dark chocolate can all contribute valuable nutrients and plant compounds to a balanced diet, while avocados offer an additional source of fiber and healthy fats. The goal isn’t to eat perfectly or force yourself to enjoy foods you dislike, but to make more nourishing choices consistently.

As you begin improving your eating habits, focus on small changes you can maintain rather than trying to transform everything overnight. Start with the foods you enjoy, gradually introduce new ones, and give yourself time to build a routine that supports your health and helps you feel your best.

Remember, you don’t need perfection to make progress. You need consistency, and the small choices you make at every meal can become an important part of living a healthier life after 60.