Common Gut Myths
Being in the health world for over five years, I have heard my fair share of gut healing claims….and once upon a time I fell victim to many of the same messages. This is why I am so passionate about setting the record straight, providing real & honest advice, and helping people to navigate the ever confusing health world.
FIVE COMMON GUT HEALTH MYTHS I HEAR ON A WEEKLY BASIS….
🙄 You have to eliminate certain foods
🙄 Fibre causes stomach problems
🙄 Diet is the only factor that impacts digestion
🙄 You need to take supplements to repair your gut
🙄 Gluten & grains have got to go
Ok, let’s break this down further….
1. YOU NEED TO ELIMINATE CERTAIN FOODS -
Removing and/or avoiding foods have become popular approaches for supporting the gut. Mixed messages about what you ‘should’ & ‘shouldn’t eat’ have led people to a state of confusion and /or overwhelm and often following an extremely restrictive diet.
Elimination diets or restricting certain foods can provide temporary symptom relief for some people, but the consequences of these diets can often have a long lasting effect, such as fear around foods, social withdrawal, isolation and increased stress. There are many reasons why a person might be suffering with gut issues, so it is important to not jump to conclusions and instead get to the root cause.
Put simply the gut requires nutrients. Restricting food and or food group will consequently restrict nutrients.
2. FIBRE CAUSES STOMACH ISSUES
Fibre is essential for a healthy gut, but there is a misconception that high fibre diets can lead to bloating, gas & abdominal pain. If you are not use to eating a lot of fibre, and change your eating habits quickly, you are likely to experience some of these symptoms. Like with any dietary changes, I always recommend gradually implementing. Remember low and slow wins the race.
3. DIET IS THE ONLY FACTOR THAT IMPACTS DIGESTION- The gut is a complex system, affected by a large number of stimuli, not just diet. For example, physical activity, sleep patterns and stress levels. Hence, getting those in check alongside diet may prove more beneficial.
There is a strong link between gut health and stress due to the gut-brain axis. When we are stressed, our brain sends signals to our gut and can make it more sensitive to the foods we are eating (a term called visceral hypersensitivity).
4.YOU NEED TO TAKE SUPPLEMENTS TO REPAIR THE GUT- Supplements alone will not heal your gut. Can supplements help? Absolutely. But not without addressing other areas. The common trap I see many clients fall into is taking a cocktail of supplements everyday. Yet, after months and months their gut still feels no better. Supplements used in isolation are like a sticky plaster at best. Supplements combined with diet and lifestyle changes will target root causes and provide lasting impact.
5.GLUTEN & GRAINS HAVE GOT TO GO - The debate about gluten and grains is down to the belief that they may trigger inflammation . However studies show that people who regularly include whole grains have a more diverse gut microbiome, and higher levels of short-chain-fatty-acids (SCFA), that have anti inflammatory properties as well as helping to keep the lining of the gut healthy. Whole grains, beans, lentils & legumes are not only high in fibre but also B-vitamins & magnesium that are important for a healthy functioning gut.
Around 1% of the population have celiac disease and around 10% of the population may have some some degree of gluten intolerance. For these people, consuming grains that contain gluten may lead to digestive issues and inflammation, therefore gluten should be avoided.
TAKE AWAY MESSAGE
It is better to focus on crowding in plenty of nourishing foods to support the gut than removing foods
Fibre is essential for a healthy functioning gut, but adding too much to quickly may lead to some uncomfortable symptoms
There are many factors that can influence the health of the gut aside from diet, for example stress due to the gut-brain connection
Supplements can be beneficial in combination with addressing other factors such as diet and lifestyle
Unless you have celiac disease or gluten intolerance there is no need for you to remove gluten or other grains. Including more fibre rich grains has actually been linked to improved gut microbial diversity
LOOKING FOR MORE SUPPORT?
I offer one-on-one coaching support to help you get to the root cause of your digestive issues and help you regain control of your health and reconnect with your body.
I would love to hear from you!