Despite the cultural fixation on protein, Emanuel says most people already get enough of it. What’s actually missing from most American diets is fiber. Adults need roughly 30-35 grams a day, he said, but the average American gets about half that. Fiber slows how quickly glucose enters the bloodstream, helping avoid sugar spikes and crashes, and feeds beneficial gut bacteria. Good sources include berries, pears, apples, kiwis, broccoli, sweet potatoes, beans, nuts, and whole grains. His practical starting point: fruit throughout the day, and a salad with dinner.
The Bigger Picture
Emanuel is careful to frame all of this as a floor, not a rigid rulebook. “Getting on the right diet is relatively simple,” he said. “There are four things you should do to start, and then there are things you can add.” And treats still have a place: as he put it in his book, “the occasional treat will not shave any minutes off your life, especially if you enjoy it with someone you love.”
Source: Schewitz, K. (2026). “A top cancer doctor shares 4 bare minimum food rules to lower your chronic disease risk.” Business Insider, Aug. 15, 2026; Malik, V.S., et al. (2010). Sugar-Sweetened Beverages and Risk of Metabolic Syndrome and Type 2 Diabetes. Diabetes Care, 33(11), 2477-2483.
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