9 Gut health myths you need to stop believing

Gut health is such a hot topic these days, but with all the buzz comes a lot of confusion. Everyone seems to have a hack or a magical fix. But how much of it is actually true? Spoiler alert: some of these might surprise you (and save you from some expensive “wellness” trends).

Myth 1: Bone Broth is a panacea for gut health

Research on bone broth and gut health is limited, with most of it coming from animal studies ¹ ². While bone broth contains gelatin, minerals, and small amounts of amino acids that could theoretically support gut health (and other parts of our body), it’s not a magic fix.

If you enjoy drinking bone broth and it works for you, that’s great! But if you’re dealing with serious gut issues, it’s unlikely to solve the root cause.

What to do instead: As an alternative, I recommend focusing on stewed beans and lentils, canned sardines with bones, vegetable broth, seaweed, miso soup, and herbal teas like chamomile or ginger.

Myth 2: Detoxes are good for your gut health

Not really. Restricting your diet in extreme ways, like following juice-only detoxes, is unnecessary and can even harm your gut. Your gut thrives on fiber, which feeds beneficial microbes, supports regular bowel movements, and stabilizes blood sugar levels³.

If by “detox” you mean cutting out highly processed foods and alcohol for a while, that’s a smart move. But if you’re considering drinking only juice for three days, think again. And as for laxatives or colon cleanses? Hard no. These approaches can disrupt your gut’s natural balance and “starve” your microbes.

What to do instead: For a healthier approach, consider leaving 12 hours between dinner and breakfast to give your gut a ‘‘natural’’ break.

TL;DR: Extreme detoxes like juice-only diets or colon cleanses can harm your gut.

Myth 3: Gas and Bloating are always signs of poor gut health

Not necessarily. While painful bloating or extreme distention isn’t normal, occasional gas and mild bloating (especially after eating fiber-rich and fermented foods) are completely natural. This is a sign your gut microbiome is fermenting fiber and producing gas, which is part of a healthy digestive process. It’s also worth noting that other medical conditions and hormonal changes may cause abdominal pain that has nothing to do with how healthy your gut is. Swallowing a lot of air by eating or chewing too fast, chewing gum, or drinking fizzy drinks is also a major cause of bloating ⁴ ⁵.

For more insights, check out my in-depth article on bloating and how to manage it effectively.

FAQ: What are common signs of poor gut health?

Frequent bloating, irregular bowel movements, persistent abdominal pain, heartburn, indigestion, nausea, diarrhea, persistent constipation, food intolerances, fatigue, skin problems, etc., can indicate gut health issues. However, if you have any of these, it’s best to speak with your GP and not rely on TikTok for #guthealth advice.

Myth 4: Gut health can be fixed with a supplement

Unfortunately, no supplement can fix gut health overnight. Gut health is complex and varies from person to person. Researchers haven’t even established a definitive definition of a “healthy” gut or healthy microbiome

yet ⁶. Depending on your symptoms and root cause, your approach to better #guthealth will vary.

Some people may benefit from a low-FODMAP diet, while others might need to increase fiber intake, drink more water, or avoid specific food triggers. Relying on a single supplement to “heal” your gut is like putting a small bandage on a big wound.

What to do instead: If you’re experiencing ongoing gut issues, consult a healthcare professional or a dietitian who can recommend tailored solutions.

If you want to dive deeper into supplements for gut health, I’ve written about 18 of the most common options in this article: What works for gut health? Evidence-Based diet, lifestyle tips, and supplements.

Myth 5: Probiotics are always good for you

Probiotics are the latest wellness craze, but they aren’t a one-size-fits-all solution. While probiotics can help with specific conditions ⁷, their benefits depend on factors like the strain, dosage, and timing (e.g., after antibiotics).

Also, not all probiotics are created equal. Many over-the-counter options lack strains proven to be effective, and supplements are largely unregulated ⁸. Additionally, some people may find probiotics worsen their symptoms.

TLDR: No. While probiotics can be helpful for some, they aren’t necessary for everyone and should be used based on individual needs and conditions.

What to do instead: Instead of assuming all probiotics are beneficial, focus on a diet rich in naturally fermented foods like yogurt, kimchi, or sauerkraut, which provide diverse bacteria.

Myth 6: A flat stomach means a Healthy Gut

Nope, a flat stomach isn’t a reliable indicator of good gut health. The only time my stomach is completely flat is in the morning. Once I eat, my stomach does its thing, and a little distention is completely normal.

But if bloating feels excessive, uncomfortable, or happens frequently, it might be worth exploring what’s going on. Curious about what could be causing your bloating? I’ve broken it all down in my in-depth article: Why does your stomach bloat? Top foods that cause bloating and effective ways to reduce it , where I talk about common digestive issues and the top foods that cause bloating. Check it out here to learn more and get actionable tips.

And a gentle reminder: the aesthetics you see on TV or social media don’t always equal health. You don’t know what those people are doing (resorting to) to achieve their look.

Myth 7: Only ultra-processed foods and artificial sweeteners harm your gut

Cutting out entire food groups like carbs or fats (or being overly restrictive) can also harm your gut by starving your gut microbes. Your microbiome thrives on diversity, which comes from including a variety of food groups in your diet.

Other things that can also harm your gut include alcohol, smoking, sleep deprivation, antibiotics, and stress.

Just an FYI: Not all processed foods are bad for you, and many foods require some level of processing. For example, there’s a big difference between canned beans and salami.

Myth 8: Gluten is bad for your gut

Unless you have celiac disease, a wheat allergy, or non-celiac gluten sensitivity, gluten isn’t harmful to your gut. Whole grains like wheat are actually rich in nutrients and fiber that support gut health.

That said, if you’re looking to improve your diet, consider reducing refined flour products. These are stripped of nutrients during processing, unlike whole wheat flour, which retains the bran, germ, and endosperm: components that are packed with nutrients.

Myth 9: Most serotonin in your gut means your gut controls your mood

While it's true that about 90% of the body’s serotonin is produced in the gut ⁹, this serotonin primarily helps regulate digestion, not mood.

Gut serotonin plays a role in regulating digestion, motility, and local gut health, but it is unlikely to directly influence brain function via the bloodstream ¹⁰. That said, the gut and brain are connected in other fascinating ways.

If you’ve ever heard that “gut health fixes mental health” it’s a little more complicated than that. Maintaining a healthy gut may indirectly benefit your brain ¹¹, but not because serotonin is “shipped” from your gut to your brain.

Also serotonin is not the only “happy chemical”; dopamine, oxytocin, and endorphins also play key roles in how we feel. Beyond gut health, your diet can significantly influence your mental well-being. Diets rich in plants, healthy fats, whole grains, and foods high in fiber and omega-3s, like oily fish and seeds, are linked to a lower risk of anxiety and depression¹² ¹³ ¹⁴.

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P.S. Looking for a sustainable approach to weight management, gut health, and overall wellness? As a registered nutritionist (ANutr) with a BSc in Human Nutrition, I’m here to help!

I look forward to helping you thrive!

Mia

Want to dive deeper into wellness myths and truths? These articles break down more topics that will keep you informed:

References (to geek out further):

1.Zhang, Jianshu, et al. Immunomodulatory Effects of Chicken Broth and Histidine Dipeptides on the Cyclophosphamide-Induced Immunosuppression Mouse Model. Vol. 14, no. 21, 25 Oct. 2022, pp. 4491–4491, www.ncbi.nlm.nih.gov/pmc/articles/PMC9659005/, https://doi.org/10.3390/nu14214491.

2.Mar-Solís, Laura M., et al. “Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis.” Medicina, vol. 57, no. 11, 1 Nov. 2021, p. 1138, www.mdpi.com/1648-9144/57/11/1138, https://doi.org/10.3390/medicina57111138.

3.Barber, Thomas M., et al. “The Health Benefits of Dietary Fibre.” Nutrients, vol. 12, no. 10, 2020, p. 3209, pmc.ncbi.nlm.nih.gov/articles/PMC7589116/, https://doi.org/10.3390/nu12103209.

4.Fu, Jiongxing, et al. “Dietary Fiber Intake and Gut Microbiota in Human Health.” Microorganisms, vol. 10, no. 12, 18 Dec. 2022, p. 2507, www.ncbi.nlm.nih.gov/pmc/articles/PMC9787832/#:~:text=Dietary%20fiber%20is%20fermented%20by, https://doi.org/10.3390/microorganisms10122507. 

5.Seo, A Young, et al. “Abdominal Bloating: Pathophysiology and Treatment.” Journal of Neurogastroenterology and Motility, vol. 19, no. 4, 31 Oct. 2013, pp. 433–453, www.ncbi.nlm.nih.gov/pmc/articles/PMC3816178/, https://doi.org/10.5056/jnm.2013.19.4.433.

6.Van Hul, Matthias, et al. “What Defines a Healthy Gut Microbiome?” Gut, vol. 73, no. 11, 25 Sept. 2024, pp. 1893–1908, https://doi.org/10.1136/gutjnl-2024-333378.

7.Merenstein, Daniel J, et al. “Is There Evidence to Support Probiotic Use for Healthy People?” Advances in Nutrition, 1 July 2024, pp. 100265–100265, https://doi.org/10.1016/j.advnut.2024.100265.

8.Kothari, Damini, et al. “Probiotic Supplements Might Not Be Universally-Effective and Safe: A Review.” Biomedicine & Pharmacotherapy, vol. 111, 1 Mar. 2019, pp. 537–547, www.sciencedirect.com/science/article/pii/S0753332218345657, https://doi.org/10.1016/j.biopha.2018.12.104.

9.Akram, Noor, et al. “Exploring the Serotonin‐Probiotics‐Gut Health Axis: A Review of Current Evidence and Potential Mechanisms.” Food Science and Nutrition, 7 Dec. 2023, https://doi.org/10.1002/fsn3.3826.

10.Cho, Hyeryeong, and Jaechul Lim. “The Emerging Role of Gut Hormones.” Molecules and Cells, vol. 47, no. 11, 18 Oct. 2024, p. 100126, www.sciencedirect.com/science/article/pii/S1016847824001511, https://doi.org/10.1016/j.mocell.2024.100126.

11.Petrella, Carla, et al. “A Healthy Gut for a Healthy Brain: Preclinical, Clinical and Regulatory Aspects.” Current Neuropharmacology, vol. 19, no. 5, 1 May 2021, pp. 610–628, https://doi.org/10.2174/1570159x18666200730111528.

12.Lai, Jun S., et al. “Prospective Study on the Association between Diet Quality and Depression in Mid-Aged Women over 9 Years.” European Journal of Nutrition, vol. 56, no. 1, 17 Oct. 2015, pp. 273–281, https://doi.org/10.1007/s00394-015-1078-8.

13.Taylor, Andrew M., and Hannah D. Holscher. “A Review of Dietary and Microbial Connections to Depression, Anxiety, and Stress.” Nutritional Neuroscience, vol. 23, no. 3, 9 July 2018, pp. 237–250, https://doi.org/10.1080/1028415x.2018.1493808.

14.Jacka, Felice N., et al. “A Randomised Controlled Trial of Dietary Improvement for Adults with Major Depression (the “SMILES” Trial).” BMC Medicine, vol. 15, no. 1, 30 Jan. 2017, bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y.