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As the topic of gut health has gained in popularity in recent years, so too have supplements, protocols and “hacks” claiming to improve gut health. While conversation around the gut has increased awareness of the importance of the microbiome and brought about many beneficial changes, it may also have created some confusion, misunderstandings and even snake oil selling claims.

Let’s take a look at some of the trending gut health topics and discuss whether these claims are fact or fiction:

Myth 1: Everyone Should Take a Probiotic

Clever marketing has led us to believe that we should all be adding probiotic supplements into our daily routine. Although the reported benefits might sound promising, probiotic supplements are not necessarily beneficial, even though per definition of the term “probiotic”, they should have a demonstrated health benefit associated with their use . They have the potential to be a waste or money, or possibly even make matters worse.

The effectiveness of a probiotic depends on its strain(s), dosage, and how well it survives the digestive process. For example, consuming a single broad spectrum probiotic supplement without understanding the needs of your unique microbiome may do more harm than good by creating an imbalance in your gut. One way around this problem is the consumption of multi strain supplements which are able to address individual differences in gut microbial composition. Therefore, it’s essential to choose probiotics that are tailored to your specific health needs.

Many people who have access to plenty of fruits, vegetables and fermented products can also maintain a healthy gut microbiome through a balanced diet rich in fiber and naturally fermented foods, without any supplements.

Myth 2: You Can “Reset” Your Gut Quickly

Again, there are many marketing tactics designed to make you believe that a short detox, cleanse or “biohack” can quickly “reset” your gut health. These fads are, however, mostly ineffective at creating real change. Gut health is influenced by a combination of long-term diet, lifestyle, sleep hygiene, healthy mindset, and environmental factors. A quick fix isn’t realistic; instead, gradual changes to improve gut health are more effective over time and need to be actively maintained.

A balanced diet rich in fiber, whole foods, and naturally fermented products supports the growth of a large variety of beneficial bacteria over time. This gradual approach helps foster a resilient gut microbiome. Managing stress through mindfulness, exercise, and adequate sleep is also beneficial, as chronic stress and negative emotions can negatively impact gut function.

Myth 3: Gut Health is Only About Digestion

Many people think that gut health solely pertains to digestion and bowel movements, however gut health is linked to various aspects of overall health, including immune function, mental health, and skin health.

For example, the gut is home to about 70-80% of the immune system. A healthy gut microbiome, separated from the gut associated immune cells by a tight barrier is key to maintaining this immune balance. If the gut microbiome becomes imbalanced, it can lead to a reduction of the intestinal barrier, resulting engagement of immune cells, and contribute to susceptibility to infections and systemic metabolic disturbances.

Additionally, skin conditions like acne, eczema, and psoriasis have been associated with gut health and are often an external reflection of what is happening internally. An imbalance in gut bacteria may lead to inflammation or an overactive immune response that affects the skin. Conditions like leaky gut (increased intestinal permeability) can allow toxins and bacteria to enter the bloodstream, triggering skin flare-ups.

Take home message

The gut is a complicated organ, only secondary in complexity to the brain. Maintaining gut health is not accomplished by simplistic but expensive pills, powders, short term diets or rituals with little or no evidence to support their effectiveness beyond being placebo effects.