How to Navigate Gut Health: Separating Trends from Truth

Gut health, microbiome, bacteria, and microbes—these buzzwords seem to be dominating the internet. The growing belief is that the gut functions as a control center for diseases, mental health, and overall well-being. As a result, people are flocking to stock up on prebiotics, probiotics, cleanses, detox aids, fiber supplements, and fermented foods. But is this intense focus on gut health supplements a passing trend, or is there real scientific evidence to back these products?

Gut Health

The primary truth here is that gut health is vital to human health. Every organ in the body, including the brain, skin, heart, and kidneys is affected by the health of the gut microbiome. If your gut is not healthy, your body is not healthy.

Gut Health Trends VS. Truth

Cleanses and Detoxs – TREND

It’s easy to be drawn into the allure of a new cleanse or trendy detox that promises to solve all your health issues. These products, often packaged in sleek, eye-catching designs, practically beg you to buy them. However, the cleansing and detoxing craze is largely a marketing trend—often an expensive and potentially harmful one¹. These regimens can cause a significant loss of essential vitamins, nutrients, and water, potentially leading to vitamin deficiencies, dehydration, and electrolyte imbalances.

Supplement companies often claim that we need to detox our bodies to remove built up toxins. This statement in and of itself is false. In a healthy body, toxins do not build up as these companies suggest. The liver is your body’s natural detox system, functioning as an efficient filtration system². It cleanses the blood by filtering out toxins which are then either eliminated as waste or passed to the kidneys for excretion through urine.

If you want to naturally support your liver’s detox processes, regular exercise is key. Physical activity boosts blood circulation, improving the efficiency of the liver and kidneys. It also stimulates lymphatic drainage, aiding in toxin removal from lymph nodes³. There’s no need for expensive detox products when your body is already equipped with its own powerful cleansing system.

Fiber Is a Gut Health Superfood – Mostly TREND

Fiber is a type of carbohydrate that comes from plant matter that the body cannot digest. Insoluble fiber, which does not dissolve in water, moves through the gastrointestinal tract largely unchanged, providing no calories or nutritional value to the body. However, despite this fiber is still the most common recommendation when it comes to alleviating gut health issues.

Gut bacteria in the large intestine break down fiber and use it as a fuel source to sustain themselves. During this process, the bacteria produce short-chain fatty acids (SCFAs). SCFAs can cross the cell membranes of enterocytes—the cells lining the gut wall—potentially offering some health benefits. However, the fermentation of fiber also generates greenhouse gases such as methane and carbon dioxide, which can contribute to uncomfortable symptoms like gas and bloating. While SCFAs may support enterocyte health, these cells can obtain similar beneficial fatty acids from the bloodstream, making fiber supplementation unnecessary for this purpose and not a gut health superfood.

Another common claim about this so-called gut health superfood is that fiber reduces the risk of colorectal cancer. However, randomized controlled trials⁴ and meta-analyses⁵ have shown no evidence to support the idea that fiber lowers the risk of developing or experiencing a recurrence of colorectal cancer.

Consume Fiber with Caution

If you choose to consume fiber, do so with caution. Since the body cannot digest fiber, it adds bulk to the contents of the digestive tract, which can sometimes result in larger stools that are difficult or painful to pass⁶. Pay close attention to how your body responds to fiber intake. If your 8-grain toast leaves you feeling bloated, or your morning apple and bowl of oatmeal lead to lunchtime gas and constipation, it may indicate that your body struggles with processing fiber. Your body communicates its needs and limits—it’s essential to listen and adjust your fiber consumption accordingly.

Fermented Foods – TRUTH

Fermented foods have been proven to have a positive impact on the lactic acid-producing bacteria or “lactic acid bacteria” (LAB) in your gut⁷. The lactic acid produced by LAB helps maintain a slightly acidic environment in the gut. This acidity inhibits the growth of harmful bacteria, supports a healthy gut microbiome, and creates a protective barrier against pathogens. Additionally, LAB may aid in nutrient absorption and contribute to a stronger immune system by promoting gut health and microbial balance.

Stanford researchers conducted a clinical trial involving 36 healthy adults⁸. Participants were divided into two groups: one followed a high-fiber diet, while the other consumed a diet rich in fermented foods. After 10 weeks, the group consuming fermented foods showed a significant increase in gut microbiome diversity and a reduction in 19 inflammatory proteins. One such protein, interleukin-6, is associated with rheumatoid arthritis, Type 2 diabetes⁹, and chronic stress. In contrast, the high-fiber group exhibited no changes in gut microbiome diversity or inflammatory markers.

Not all fermented foods are equally beneficial, so it’s essential to choose wisely. Yogurt¹⁰ is a research-backed option for improving gut health¹¹. Opt for low-sugar yogurts that clearly list live and active cultures¹² on the ingredient label. Kefir is another excellent choice, particularly for those with dairy sensitivities¹³, as it contains less lactose than yogurt while still supporting gut health. Fermented sauerkraut may also offer potential gut health benefits, as research suggests it has a prebiotic effect that can help relieve symptoms of irritable bowel syndrome (IBS)¹⁴. Lastly, kimchi has been shown to promote gut health by increasing beneficial bacteria and reducing harmful bacteria¹⁵.

Prebiotics and Probiotics – Overly Marketed TRUTH

First, let’s clarify the difference between prebiotics and probiotics. Probiotics are live bacteria and yeast that have been shown to benefit gut health¹⁶. Prebiotics are the food that nourishes the beneficial bacteria in the gut and those provided by probiotics.

Probiotics are essential for digestion, as they help increase the diversity of gut bacteria¹⁷. Gut microbiome diversity is vital because science has yet to identify which specific bacteria types are the most beneficial. Currently, researchers have identified 300–500 different species of gut bacteria, though there may be many more. The exact roles of these known bacteria in supporting gut health are not fully understood. Maintaining a diverse gut microbiome increases the likelihood of fostering bacteria types that provide the most benefits to overall health.

The claim that probiotics and prebiotics support gut health is valid. However, corporations have leveraged the gut health trend to market supplements as essential for a healthy gut, which is not always true. Many foods naturally contain prebiotics and probiotics, often providing sufficient support without the need for costly supplements. In most cases, supplementation is unnecessary unless you are taking antibiotics, have IBS, have dental conditions¹⁸, or have other conditions that might affect your gut health. Always consult your doctor before starting a probiotic supplement, as some health conditions may worsen with its use.

Prebiotic Foods:

• Garlic
• Onion
• Asparagus
• Leeks
• Dandelion Green
• Artichoke
• Chicory root
• Cultured vegetables

Probiotic Foods:

• Yogurt
• Kefir
• Fermented sauerkraut (not canned sauerkraut)
• kimchi
• Tempeh
• Miso
• Fermented pickles (found in refrigerated sections of grocery stores. Ex. Claussen Kosher Dill Spears)

How to Navigate Gut Health

The world of gut health is full of buzzwords, bold claims, and flashy marketing. While some products can genuinely improve gut health, this is an area where caution is key. Do thorough research and remember: if something sounds too good to be true, it likely is.

Most people don’t need expensive supplements or potentially harmful cleanses and detoxes. The best way to support gut health is through regular exercise, eating prebiotic and probiotic foods, and considering supplements only if approved by your doctor.

Supporting Research