In the last 10 years, gut health has become one of the leading wellness trends. There’s a lot of gut health information out there (from probiotics to detox diets) on social media promising you the “best gut ever” with better digestion, immunity and mental health. Some of these practices do have supporting science, however, most of the popular gut health fads are exaggerated, not needed or may be risky. It is important to know what is based on science and what is based on wellbeing fads to achieve good long-term gut health.
Obsession With Detoxes and Gut Cleanses
Many feel the need for their gut or digestive system to be detoxed and cleansed regularly. Many companies sell juice cleanses, herbal detox teas and colon cleanses for this purpose, claiming that they help eliminate toxins and re-set the gut.
However, our bodies already have two very capable mechanisms of detoxification: the liver and kidneys. The vast majority of commercially available detoxes are not supported by science and could put you at risk for dehydration, electrolyte imbalances, diarrhea and/or nutrient deficiencies due to repeatedly using these products to clean out your gut instead of supporting a healthy gut through a balanced diet full of fiber, fruits and vegetables and drinking enough water. Frequent usage of detox products can disrupt the normal balance of bacteria in your gut and ultimately have an adverse effect on your gut health.
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Overusing Probiotic Supplements
With the rise of interest in probiotics, many assume that simply taking large quantities of probiotic supplements will result in improved gut health.
In reality, it is more complex than that. Each strain of probiotics has a different purpose, and not everyone will benefit from all strains of probiotics. In some situations, excessive or inappropriate use of probiotics can lead to problems like gas and bloating/digestive discomfort. For healthy people, routine use of probiotic supplements may only have minimal benefit when compared to eating naturally fermented foods.
Using a “one-size-fits all” approach to supplementation with probiotics does not take the complexity of the gut microbiome into consideration. It may make more sense for an individual to seek personalized medical advice on whether they should supplement vs. take probiotics based on their personal health needs than to arbitrarily follow the trends in probiotic supplements.
Complete Food Group Elimination Without a Medical Reason
There are many influencers who may encourage someone to eliminate dairy, gluten, legume, etc. to “heal their gut.” Eliminating foods for the purpose of diagnosing food sensitivities or helping with a diagnosed medical condition can be beneficial, but unnecessary elimination of foods can lead to nutritional deficiencies.
Celiac disease is a good example. Eliminating gluten is critical for someone with celiac disease, but for most healthy people there is no proven benefit of eating gluten for gut health. Another example would be eliminating dairy without an identified food intolerance; Dairy contains calcium and vitamin D.
Restrictive eating may also limit diversity in diet, which plays an important role in creating a diverse and healthy gut microbiome. The gut microbiome functions best when it receives a wide variety of plant foods and not just a narrow range of “safe” foods.
Excessive Focus on Gut Testing Kits
One of the latest trends in health is microbiome testing at home. Many of these kits claim to determine how many different bacteria exist in your gut and offer detailed recommendations for what type of foods to eat based on those test results.
Though science is rapidly making advances in the field of microbiomes, experts warn that a lot of the consumer kits do not provide a lot of value in terms of understanding how to improve your health. The gut alone is populated by thousands of different species and scientists are still trying to figure out how they all work together to determine overall health and disease. Results will change widely over time and there is no way to know whether the results you are seeing are an accurate indicator of your health.
Most consumers do spending large sums of money on testing and never get useful or scientifically validated information about how to improve their health. Even small changes to lifestyle will often create more dramatic results than the use of expensive testing services.
The “More Fiber Is Always Better” Myth
Another myth about fiber is that “more fiber is better.” Fiber is important for digestive health, but people must not be led to believe that simply increasing the amount of fiber they consume will always help them improve their health. There are plenty of trends on social media that suggest people should increase their fiber intake dramatically overnight by taking supplements or using high-fiber meal plans.
To prevent digestive issues, it’s important to increase your fiber consumption gradually (by 5-10 grams a week) while drinking enough water. This gives your gut and the bacteria that live in your gut time to adjust to the new fiber intake.
Self-Diagnosing Digestive Problems
Many people are buying expensive gut health products (gut shots and wellness drinks) that are advertised, but they lack scientific evidence to support their claims of being able to improve your microbiome diversity or digestion. Many of them also contain lots of added sugar, artificial ingredients and/or compounds that are not proven to provide any benefit.
In general, the best way to support your gut health is by eating a healthy, whole-foods-based diet instead of spending lots of money on lots of highly marketed specialty beverages.
Due to social media, many people are interpreting common symptoms such as bloating, fatigue or irregular bowel habits as signs of a major gut imbalance and therefore self-diagnosing conditions and self-treating with restrictive diets and/or supplements without the help of a professional.
There are many possible causes of digestive symptoms, from temporary lifestyle changes in your diet to an underlying medical condition. You are unlikely to receive accurate medical advice on the internet about what is causing your symptom(s) and it may also cause a delay in getting an accurate diagnosis and treatment if you do seek medical attention based solely on internet resources.
Consulting with a healthcare professional is particularly important if you have any symptoms that are persistent, severe, accompany weight loss and/or bleeding, or when the symptom(s) cause discomfort.
Summary
The increasing focus on gut health means there is increased awareness of the critical role of the digestive system and how it contributes to overall health. However, not every trend should be followed and many of the “dietary fads” that are currently popular can cause more harm than good if followed. Sustainable habits are the best way to achieve gut health—these habits include consuming a diverse, high-fiber diet and drinking enough fluids, managing your stress level, and getting professional advice when needed. Focusing on scientifically sound approaches to your digestive system will provide the long-term benefits you need for a healthy digestive system as opposed to jumping onto every current trend in gut health.
