Gut Health Myths: Separating Fact from Fiction
In the vast world of health and wellness, gut health stands out as a particularly misunderstood area. From miracle cures to quick fixes, social media and the internet is brimming with myths about how to best care for your digestive system. For those dealing with irritable bowel syndrome (IBS) and related gut issues, it's essential to separate fact from fiction to make informed decisions about diet and lifestyle.
We debunk seven of the common myths, so that you can navigate the often confusing world of gut health with greater confidence and clarity. We suggest some reliable sources of information you can turn to for gut health information you can trust and suggest some practical advice and strategies for how to improve your gut health based on factual information.
Common Myths and Why They Persist
Myth #1: "All Probiotics Are the Same"
Probiotics have become a buzzword, often touted as the ultimate gut health solution. However, there are thousands of probiotic strains, each with unique biology. Different strains of bacteria offer different benefits, and what's effective for one person may not be for another. This myth persists due to generalized marketing and a lack of public understanding about the complexities of the gut microbiome.
What the science says: Research shows that specific probiotic strains and combinations of strains can improve symptoms of IBS. A systematic review conducted by Prof Alex Ford’s research group in 2018 showed that combinations containing Lactobacillus and Bifidobacterium can improve symptoms of IBS. Amongst the spore forming (shelf stable probiotics), Bacillus coagulans has the best clinical evidence to support its use. Multiple trials have shown that it reduces straining, bloating and diarrhoea in IBS patients. Which is why we chose to include it in all our Superflora products. Find out more about it here.
Myth #2: "A Gluten-Free Diet Is the Best for Gut Health"
While a gluten-free diet is crucial for those with celiac disease, it's not universally beneficial for everyone with gut issues. Gluten-free diets can sometimes lead to nutritional deficiencies if not properly managed. This myth continues because of the rising popularity of gluten-free and low-carb diets and anecdotal success stories.
What the science says: Studies indicate that a gluten-free diet is only necessary for those with coeliac disease or non-celiac gluten sensitivity. For others, a balanced diet that includes whole grains may be more beneficial. People with IBS may need to limit their intake of wheat products, due to the fructan content of wheat, not the gluten. There are however low FODMAP serving sizes of bread and there is no need to cut it out completely. Find out more in our blog “What FODMAP is gluten?”.
Myth #3: "Fibre Is Bad for IBS"
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Many people with IBS shy away from fibre, fearing it will exacerbate their symptoms. While certain high-fibre foods can trigger symptoms, others, especially soluble fibre, can be beneficial. This myth is sustained by confusion over the types of fibre and their differing effects on the gut.
What the science says: Fibre is great for feeding your good gut bacteria. However, you may need to choose your fibre type carefully if you have IBS. Soluble fibre, found in foods like oats, psyllium, chia seeds, cooled rice and PHGG, can help manage IBS symptoms by regulating bowel movements and improving overall gut health. It is beneficial for everyone, whether susceptible to constipation or diarrhoea. Insoluble fibre, on the other hand, helps with constipation, but may need to be limited for individuals with IBS-D. Find out more about fibre here in our Best Ever Poop Plan.
Myth #4: "I Have to Give Up Dairy to Beat IBS"
Many people with IBS believe that cutting out dairy is essential to manage their symptoms. While some individuals are lactose intolerant and benefit from reducing dairy, it's not a one-size-fits-all solution. This myth persists due to the common confusion between lactose intolerance and IBS.
What the science says: Only those with severe lactose intolerance or a dairy allergy need to avoid dairy completely. Lactose is just one type of FODMAP, and only a small proportion of people with IBS are lactose intolerant. To be absorbed, lactose must be broken into its individual sugar units by the enzyme, lactase. In people who lack the enzyme, lactose reaches the large intestine undigested. Here, lactose attracts water into the large intestine and is fermented by the gut bacteria, resulting in gas production and symptoms of bloating, wind, pain and diarrhoea (depending upon the dose of lactose consumed). If the reintroduction phase of the low FODMAP diet indicates that lactose is trigger for you, opt for lactose-free milk and yoghurt and hard cheeses that are low in lactose. Dairy is an important part of a balanced diet, providing essential nutrients like calcium and vitamin D and most people who malabsorb lactose can still tolerate 12-15 g of lactose per day (equivalent to 250ml of regular milk).
Myth #5: "Detox Diets Can Fix Gut Problems"
Detox diets claim to cleanse your body of toxins and reset your digestive system. However, there's little scientific evidence to support these claims, and such diets can sometimes do more harm than good. This myth continues because of the appealing idea of a quick fix and the marketing of detox products.
What the science says: The liver and kidneys are highly efficient at eliminating toxins without the need for detox diets. Proper nutrition and hydration are more beneficial for maintaining gut health.
Myth #6: "If I Follow the Low FODMAP Diet, I'll Never Be Able to Eat My Favourite Foods Again"
The low FODMAP diet can seem restrictive, leading many to believe they'll have to give up their favourite foods forever. However, by using resources like the Monash Low FODMAP app, individuals can discover that many favourite foods can be enjoyed in low FODMAP serving sizes. This myth persists due to a lack of awareness about the flexibility within the low FODMAP diet.
What the science says: The Low FODMAP diet reduces intake of fermentable short-chain carbohydrates. It is effective in reducing symptoms in around 70% of people with IBS. It is the low FODMAP diet, not the no FODMAP diet. The Monash Low FODMAP app provides comprehensive information on low FODMAP serving sizes for different foods. Very few foods need to be excluded completely, for most foods, there is a low FODMAP serving size, allowing you to enjoy a variety of foods without triggering IBS symptoms. The diet has multiple phases, elimination followed by reintroduction and personalisation. Testing different FODMAP groups typically allows reintroduction of foods that don’t trigger symptoms. This flexibility makes it easier to stick to the diet without feeling deprived. We’ve developed a wide range of low FODMAP recipes for you to try. If your current favourite isn’t there we hope that you will find a new one.
Myth #7: “Taking Digestive Enzymes Will Help Me Process My Food Better”
Some IBS symptoms result from malabsorption of carbohydrates that then cause problems further along the digestive tract. It seems logical to think that ingesting extra enzymes will help break down the carbohydrates and other macronutrients and help the digestive system work better. This myth persists because it’s tempting to think that you can just pop a pill and then eat as normal.
What the science says: Your pancreas and other organs in your body produce enzymes to break down your food including peptin and trypsin to break down protein, amylase to break down starch, lactase to break down lactose and lipase to break down fats. A generic ‘digestive enzyme’ is not necessary and it will not help your gut symptoms, but there are some enzymes targeted to specific problems that may help certain groups.
A very small percentage of people with IBS who experience symptoms after easting a high fat meal have been found to have pancreatic exocrine insufficiency – a lack or reduction of digestive enzymes made by the pancreas. This is something your doctor will need to diagnose, and they may suggest treatment with pancreatic enzyme replacement therapy.
There is good evidence that lactase enzymes can be useful if you have lactose intolerance. Lactase breaks the lactose in dairy products down into glucose and galactose, which are readily absorbed. Lactase tablets are great for when you are on the go or eating out and you can’t avoid dairy or simply don’t want to.
Alpha-galactosidase is sometime recommended to help with the digestion of the fermentable carbohydrates called galacto-oligosaccharides (GOS) found in beans and pulses. However, clinical trial results have been very mixed, with some studies showing no benefits.
Reliable Sources for Gut Health Information
Healthdirect Australia This is the government-funded, national health advice service in Australia. You can find information about different conditions, symptoms and procedures. There is a symptom checker that advises if you should see a doctor or care for yourself at home.
Gastroenterological Society of Australia (GESA) has some fabulous patient resources especially on inflammatory bowel disease and constipation, but doesn’t have much on IBS.
Monash University IBS Central Website covers information about IBS and the low FODMAP diet.
Our blog We take the latest medical research and translate it into digestible articles to help you use science to improve your gut health. We focus on resources and tips for navigating IBS and FODMAPs, specifically tailored for Australians. One of our articles offers a list of 20 other Australian resources you can trust from dietitians to websites and apps. Check it out here.
High Quality Peer-Reviewed Journals If you want to go straight to the horse’s mouth, publications like Nature Reviews Gastroenterology & Hepatology, Lancet Gastroenterology & Hepatology, Gastroenterology and Gut offer the latest high quality research findings. You can search for papers via the PubMed database.
Practical Advice
1. Consult Healthcare Professionals: Always seek advice from a gastroenterologist or a registered dietitian before making significant changes to your diet or health regimen. See your GP if you have any changes in gut symptoms.
2. Personalize Your Approach: Understand that gut health is highly individualized. What works for one person may not work for another, so it's important to tailor your approach based on your specific needs and responses.
3. Educate Yourself: Stay informed by reading up-to-date, evidence-based resources (see above). Knowledge is your best tool in debunking myths and making informed health decisions.
4. Be Sceptical of "Quick Fixes": Beware of any product or diet that promises instant results. Sustainable gut health improvements usually involve long-term lifestyle and dietary changes. For example, the fibre in our Shakes, Hot Chocolates and our Daily Gut Health Boosts will help improve regularity in days, but it can take 4 to 6 weeks for the full effects of the fibre and Bacillus coagulans MTCC 5856 to emerge as the gut microbiome evolves.
Written by: Noisy Guts co-founder Dr Mary Webberley. Mary has a background in biology, with two degrees from the University of Cambridge and post-doctoral research experience.