“Gut health” is a term commonly used to describe the health of one’s stomach, intestines, and/or digestive system. Individuals associate poor gut health with symptoms they experience; for example, headaches, low energy, inflammation, altered bowel movements, “belly” discomfort/pain, bloating, and even rashes.
In the medical field, gut health refers to the community of microorganisms that coexist in the digestive tract and the symbiotic — or dysbiotic — relationship that may occur between them. The makeup of the human intestinal microbiota is unique to each individual, and the present microbial population — type/amount of bacteria and balance between them — and its location can help determine one’s current gut health status.
10 Myths About Gut Health & Facts
Myth: You Don’t Need to Worry About Your Gut if You Don’t Have Digestive Issues
Fact: Many people believe that as long as they aren’t experiencing digestive problems like bloating, constipation, or diarrhea, their gut health is fine. However, gut health impacts more than just digestion. The gut microbiome plays a crucial role in immune function, mental health, and even chronic disease prevention.
A healthy gut contributes to a strong immune system, heart health, brain health, improved mood, healthy sleep, and effective digestion. Maintaining a healthy gut is essential even if you don’t have obvious digestive issues.
Myth: Only Diet Affects Gut Health
Fact: While diet is a critical factor in maintaining a healthy gut, it’s not the only one. Stress, sleep, exercise, and medication use also significantly affect gut health. Chronic stress, for instance, can negatively impact the gut microbiome, leading to imbalances that affect overall health.
Adopt a holistic approach to gut health. In addition to eating a balanced diet rich in fiber, fermented foods, and prebiotics, manage stress through mindfulness practices, ensure adequate sleep, and engage in regular physical activity.
Myth: All Fermented Foods Are Equally Beneficial for Gut Health
Fact: Fermented foods like yogurt, kimchi, sauerkraut, and kefir are often touted for their gut health benefits. However, not all fermented foods contain live probiotics. The process of pasteurization, for example, can kill beneficial bacteria.
Check labels for live and active cultures when choosing fermented foods. Incorporating a variety of these foods into your diet can help ensure you’re getting a range of beneficial bacteria.
Myth: Antibiotics are always necessary for diarrhea.
Fact: Diarrhea is a common issue that can have a variety of causes, including viral infections, bacterial infections, food intolerances, and more. While it might seem logical to reach for antibiotics to treat diarrhea, especially if you believe it’s caused by an infection, this approach is often unnecessary and can sometimes do more harm than good. The majority of diarrhea cases are caused by viral infections, which do not respond to antibiotics. Taking antibiotics when they aren’t needed can disrupt the balance of good bacteria in your gut, potentially leading to more digestive issues, including antibiotic-associated diarrhea or an overgrowth of harmful bacteria like Clostridioides difficile (formerly Clostridium difficile). Antibiotics should only be used if a bacterial infection has been confirmed by a healthcare provider. It’s also important to use antibiotics judiciously to prevent the development of antibiotic resistance, which is a growing public health concern.
Myth: All gas is normal
Fact: While passing gas is a normal part of digestion, excessive gas can be a sign of underlying digestive issues. Gas is produced as a byproduct of the digestion process, particularly when bacteria in the large intestine break down food. However, if you experience chronic gas, bloating, or discomfort, it could indicate a problem such as lactose intolerance, irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), or other gastrointestinal disorders. These conditions often require medical intervention or dietary changes to manage symptoms effectively. If excessive gas is affecting your quality of life, it’s important to consult a gastroenterologist who can help diagnose the underlying cause and recommend appropriate treatment.
Myth: Detox Diets Are Essential for Gut Health
Fact: Detox diets and cleanses have gained popularity as a quick fix for improving digestion and gut health. However, the idea that your body needs to be “detoxed” is a myth. Your liver, kidneys, and gut are already working overtime to filter out toxins from your body naturally.
Instead of extreme detox diets, adopt a balanced diet full of whole foods, including fruits, vegetables, lean proteins, and healthy fats. Hydration is also essential, as it helps flush out toxins and supports digestion.
Myth: Eating More Fiber Will Cure All Digestive Problems
Fact: While fiber promotes healthy bowel movements and aids digestion, overloading your diet with high-fiber foods without proper hydration can lead to bloating, and discomfort, or even worsen certain digestive conditions like IBS.
Focus on a balanced diet with the right type of fiber (soluble and insoluble) and combine it with plenty of water for optimal digestion. Consulting a specialist can guide how to incorporate fiber into your diet without causing further digestive distress.
Myth: Spicy Foods Can Cause Ulcers
Fact: Do you love spicy foods but have been skipping out on them due to the fear of developing ulcers? If this sounds like you, we have some great news for you— spicy foods do not cause ulcers. Gut health myths such as this one have been debunked by doctors and researchers. The primary causes of ulcers are a bacterium known as Helicobacter pylori (H. pylori) and nonsteroidal anti-inflammatory drugs (NSAIDs). H. pylori and NSAIDs harm the stomach’s defense against the acid it produces to digest food. This causes the stomach lining to become damaged, leading to an ulcer. It is important to note, however, that spicy foods can lead to gastrointestinal symptoms such as acid reflux or indigestion.
Myth: You Should Poop Every Day
Fact: Many people believe you should poop every single day. Although pooping every day is normal, it is also normal for people to experience bowel movements three times a week. Anywhere in between that range is normal and greatly depends on the individual. Constipation is generally confined to those who poop fewer than three times a week.
Myth: Juice Cleanses Are Good For Gut Health
Fact: One of our favorite gut health myths is the infamous juice cleanse. Juice cleanses are thought to be a way to detoxify the body and promote weight loss. However, research suggests that they are not only unnecessary but can also be harmful to your body. These cleanses often lack the nutrients that keep your digestive system healthy- not to mention many juice cleanses are high in sugar. Although they seem like a quick fix, they are not sustainable. Focus on eating a variety of whole foods, and engaging in healthy lifestyle habits.
“Listen to your gut—it’s the key to a healthier, happier you!”