They said its good for your gut! But is it?
Gut health is everywhere, but not everything you hear is true.
With so much conflicting advice, it can be hard to know what to believe. This post breaks down six common misconceptions to help you sort fact from fiction.
1. Consuming gluten is bad for gut health
Gluten is a protein in certain grains such as Wheat, Rye, Barley, & Oats. Unless you have been diagnosed with coeliac disease or gluten sensitivity, avoiding gluten from your diet will not necessarily improve gut health.
Evidence highlights that gluten consumption doesn't cause gut damage or negatively impact health for those without specific sensitivities. [1]
While many people think gluten-free diets are more nutritious, this is not necessarily true.
Gluten-free products like bread typically lack essential nutrients such as B-group vitamins, folic acid, iodine, and iron. They may also have reduced fibre content and increased sugar and fat levels.
2. Celery Juice will fix your digestion issues
Celery juice has become a craze on social media in recent years, with claims that it will heal your gut, reduce bloating, and even "detoxify" the body. However, scientific evidence only partially supports these grandiose claims.
Celery is a high FODMAP food; therefore, consuming large quantities of celery juice may exacerbate symptoms even further for individuals with IBS.
While celery is a healthy addition to a varied diet, hailing celery juice as a singular, miraculous solution for gut health may be overstated. A diverse array of fruits, vegetables, whole grains, and adequate hydration is foundational for a healthy gut.
3. Kombucha will significantly improve your gut health
Traditionally, Kombucha has been heralded for its positive impact on gut health, attributed to its probiotic content. However, no studies from human trials test the benefits of Kombucha.
While probiotics can benefit gut health, store-bought Kombucha may get hot in transit from the warehouse to its local store, killing beneficial bacteria. Any remaining good bacteria may not be compatible with your body.
Some varieties of Kombucha also contain non-nutritive sweeteners such as sucralose and erythritol, which may irritate your gut microbiota.
This doesn't mean that you shouldn't drink Kombucha or that it's unhealthy, it just may not have the benefits you're led to believe.
4. Gut issues are immediately linked to your last meal/food.
After consumption, food typically takes around six to eight hours to traverse the stomach and small intestine before progressing to the large intestine (colon) for further digestion, water absorption, and elimination of undigested food. The entire journey through the colon takes approximately 36 hours.
Gastrointestinal symptoms are not always immediately associated with the most recent meal consumed. Symptoms can arise hours or even days after ingesting certain foods, complicating the identification of their exact cause.
5. You need to take gut health supplements
The supplement market is flooded with products claiming to improve gut health. While evidence shows that certain probiotics and prebiotics can undoubtedly offer benefits, the efficacy of other generic gut health supplements in resolving GI symptoms has minimal evidence.
6. You need to cut out key food groups
Some dietary trends advocate eliminating entire food groups like dairy or grains, claiming to heal the gut. However, unless specific intolerances or allergies are present, eliminating whole food groups can lead to nutrient deficiencies and potentially disrupt the gut microbiome, adversely affecting overall health.
Summary:
Every day, an array of diets, fads, and supplements are marketed to us with claims to assist with gut health. It is essential to recognise that many of these have minimal evidence.
It is essential to consult with a health professional such as a GP or an Accredited Practising Dietitian for tailored, individualised advice on your unique situation.
This blog post was written by Melissa D'Elia, APD.
Melissa is an Accredited Practising Dietitian based in Melbourne, Victoria, specialising in plant-based nutrition, IBS/gut conditions, and women's health.
Medical Disclaimer: The information provided in this article is for educational purposes and does not replace professional medical advice. Always consult a healthcare professional or registered dietitian for personalised guidance and advice.
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866307/
2. https://www.sciencedirect.com/science/article/abs/pii/S2212429221004570
3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6363527/#bib15