What’s the secret to optimal gut health?
Gut health has become an increasingly hyped-up topic as the research begins to emerge and evolve. However, as the hype increases so does the preposterous claims, supplements and diet regimes.
Investigating the current “gut health” products on the market, it is evident why this concept has become so confusing. We are all being told that it’s essential to drink gallons of kombucha, take daily probiotics and remove all gluten and dairy from our diet… however, what is the real truth?
Top 5 Gut Health Myths
MYTH #1: Bloating and gas are always caused by what we eat.
Bloating and gas is often blamed on foods or food groups previously consumed. Whilst this may be true in certain cases, the fact is that the cause of bloating and gas are more complex than simply food. Bloating can be triggered by not only foods, but additionally stress, lack of physical exercise, wearing tight clothing and the process of how we eat. That’s why, cutting out gluten, dairy or another demonised food group may not be the ‘cure’ to your bloating concerns as there are so many other factors that come into play.
In saying this, a little bit of gas is absolutely normal as it is a product of the metabolism of our food by our colonic bacteria. This is particularly true in response to a large meal consumed or a meal with a high amount of fibre – it can actually be a good sign as your gut microbes are doing their job.
MYTH #2: You need to supplement to support your gut.
Have you ever been told that probiotics are the cure to your gut health concerns? Or perhaps that the latest influencer’s gut healing powder or fancy new pharmaceutical pills will solve your cramping, gas and bloating?
Oh dear – these products make us nutritionists cringe!
Yes, there are definitely certain gut health products that can help support your gut health in an individual case. However, unless you have been prescribed them by a qualified health practitioner – steer clear.
MYTH #3: Eliminating “X” food is the solution to a healthy gut.
It may be tempting to blame any gut health concerns on a food or food group, but what happens when these gut concerns keep occurring?
It is a common behaviour to see clients cutting out more and more food groups until they are left with a plain and boring number of foods that they believe won’t trigger their gut. However, unnecessarily cutting out foods or food groups can actually decrease your microbial diversity in your cut which can result in gut symptoms worsening and nutritional deficiencies.
Poor old gluten and dairy has copped the brunt of this as they have been blamed for the majority of health concerns in the media, particularly for gut health. In addition to this, the keto, paleo, low-carb, high-carb and vegan diets along with other exclusionary diets have been promoted which cut out core foods or food groups. The fact is, you should not be cutting out any food or food group without the reasoning that you have an allergy, intolerance or without the right professional guidance.
MYTH #4: Avoiding FODMAPs is a cure for IBS.
The term FODMAP stands for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols” which are fermentable short-chain carbohydrates that are present in our diet in abundance. The FODMAP diet is a diet to help manage the symptoms of Irritable Bowel Syndrome (IBS) where it aims to identify your individual triggers to your IBS so that you can have less restriction and confusion with the food you eat (1).
However, it should not be used as a long-term strategy to “cure” IBS. It is recommended to follow the FODMAP diet for a 12-week period, where afterwards you should be able to identify your triggers. The consequences of following the FODMAP diet long-term could result in nutritional deficiencies, a decrease in microbial diversity and a poor relationship with food. If you are thinking of commencing the FODMAP diet, it is recommended that you do so alongside a qualified health professional who can offer you appropriate support and guidance.
MYTH #5: You must detox to clean your gut.
The notion that you have to “detox” or “cleanse” your body in order for it to work optimally is simply untrue. Common detoxes come in the form of juice cleanses, low-calorie diets, fasting, supplements or enemas. The truth is that these detoxes are a waste of money at best, and at worst can actually do damage to your body.
So how can we refresh out gut?
Well, we have an in-built system that does this ‘detoxifying’ process for us! This process involves your lungs, kidneys and liver which work by removing harmful substances that enter our body and excrete the waste products of metabolism.
If you want to support your body to do this naturally, simply eat more plant-based foods including fruit, veg, legumes, nuts, seeds and wholegrains to ensure you are fuelling those systems in the best way that you can!
The bottom line
Creating a healthy microbiome doesn’t have to be complicated. However, it can be difficult in a world where we are surrounded by myths and confusing advice. Remember to focus on the basics of gut health, before looking into the additional fluff. There are so many other steps you can take to improve your gut health prior to popping a pill, powder or diet regime. Read my blog post Let’s get Back to Basics: Gut Health Tips from a Clinical Nutritionist which encompasses my 6 best tips to improve gut health that are simply, easily implemented and evidence-based.
Written by:
Mollie Caughey-Wade,
Clinical Nutritionist (BSc).