Written By: Elizabeth Link; SLU Dietetic Intern
Have you ever wondered why everyone is so obsessed with gut health these days? Or found themselves on #guttok ? There is a social media craze, leading to companies hopping on the trend to produce new products containing prebiotics, probiotics, fiber, and so much more. We see drinks, supplements, and bizarre diets, all marketed as ways to “heal the gut” which can seem overwhelming and lead to the question: does it really work?
Before we answer that question, let’s look at the prevalence of gastrointestinal (GI) disorders across the world. A global survey of over 73,000 adults from 30+ countries found that more than 40% of surveyors self-reported GI disorders such as IBS or constipation. Some say that the increase in ultra-processed food production and consumption over the last several decades is part of the reason why we have seen such an increase in GI issues. However, there are so many other factors that contribute to the function of one’s gastrointestinal tract: sleep, stress, medications, physical activity, and even your own genetics.
All of the chit-chat surrounding gut health has sparked interest not only on the internet, but researchers as well. Recents studies have shown that increasing the diversity of gut microbiota—the “good” bacteria in your digestive system—can enhance immune function, support mental health by alleviating conditions like depression, improve sleep quality, and cardiovascular health. However, recent social media trends around “gut health” can be misleading and harmful. As University of London senior lecturer Stephanie Alice Baker explained in a 2022 New York Times article, these trends are a form of “self-optimization.” In other words, a way to promote diet culture and unattainable body ideals. By reframing weight loss as “gut healing,” social media influencers often encourage extreme, unhealthy diets. Many of these influencers lack medical expertise and may even promote products simply because they’re being paid.
So, what can we do? Sadly there is no “quick fix” or “magic pill” to cure our gut health at a rapid pace. However, here is a list of 10 practical tips you can follow to improve your gut health over time:
1. Eat a balanced diet with fiber
Eat a variety of fresh, whole foods, especially fruits, vegetables, legumes, beans, nuts, and whole grains. These foods are high in fiber, which can help with digestion, reduce the risk of GI disorders, and feed healthy gut bacteria.
2. Eat fermented foods
Fermented foods like yogurt, kimchi, sauerkraut and kombucha can increase the diversity of good bacteria in the gut. One study found that people who ate six servings of fermented foods each day saw gut health benefits. Of course, take that with a grain of salt—fermented foods are a great addition to a diet, but don’t need to be the majority of one.
3. Eat smaller meals
Avoid overfilling your stomach, which can cause reflux. Instead, eat small, frequent meals throughout the day.
4. Practice mindful eating
Slow down at meal times. Turn off the T.V., put the phone away, and focus on the meal. Chew your food well before swallowing and listen to your body’s own hunger cues to know when satiety hits.
5. Limit late-night snacking
Your GI tract is most active during the morning and the daytime, so try to incorporate your nutrition into those hours instead of late-night meals.
6. Manage your stress
Stress can make it harder for your body to digest food. Try relaxation techniques like mindfulness, breathing, or exercise.
7. Get enough sleep
Adults should get 7-9 hours of sleep per night. Roughly 65% of adults report not sleeping the recommended amount.
8. Stay hydrated
Water is necessary to maintain digestive health by allowing absorption of key nutrients and aiding in gut motility. Light yellow or pale straw urine indicates good hydration.
9. Consider probiotics
Talk to your doctor about taking probiotics, which are supplemental healthful bacteria that may help with constipation and IBS.
10.Avoid highly processed foods
Ultra-processed foods are stripped of fiber and digested in the stomach, which can starve your microbiome.
So next time before you follow the influencer diet that promises to “de-bloat” your belly, or you reach for a brand new gut health supplement, consider these tips. You may be surprised at how much better you feel just by following step #1- a balanced diet with whole foods, lots of color from fruits and vegetables, and lean proteins. And if you ever need extra assistance, contact a registered dietitian for all your questions and concerns–not the self proclaimed “health coach” on social media. New diet and lifestyle changes/habits take time to implement so desired results can follow. You got this!
Blum, D. (2022, April 20). TikTok’s ‘gut health girlies’ are not doctors. The New York Times. https://www.nytimes.com/2022/04/20/well/eat/tiktok-gut-health.html
Conlon, M. A., & Bird, A. R. (2014). The impact of diet and lifestyle on gut microbiota and human health. Nutrients, 7(1), 17–44. https://doi.org/10.3390/nu7010017
Wastyk, Hannah C. et al. Cell, Volume 184, Issue 16, 4137 - 4153.e14 Gut-microbiota-targeted diets modulate human immune status https://newsinhealth.nih.gov/2017/05/keeping-your-gut-check
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