Health & Fitness
From Detox Diets To Gluten, A Dietitian Debunks 5 Common Gut Health Myths
Photo by Meeko Media/Adobe Stock
Health & Fitness
From Detox Diets To Gluten, A Dietitian Debunks 5 Common Gut Health Myths
Are juice cleanses healthy? Should you be taking a probiotic supplement? These are the questions a dietitian hears on the daily.
With more interest in gut health comes a somewhat inevitable uptick in misinformation surrounding it. Thanks to a mix of social media trends and scientific jargon, promoting your gut health can sound far more confusing than it actually is.
“Supporting your gut doesn’t require a perfect diet or cutting out entire food groups,” says Serena Benali, a registered dietitian and the founder of In Good Nutrition.
It’s about what you can add to your diet rather than eliminating from it. Dietary diversity—with plenty of plant-based and fibre-rich foods—can lead to better digestion, less bloating, and more regular bowel movements.
Take the first steps to support your gut health by getting the scoop on five common myths dietitians frequently confront.
Myth: You need to take a daily probiotic supplement
While it’s true that probiotic supplements can help support a healthy gut microbiome, you shouldn’t necessarily run to your nearest health food store and grab the first bottle you see.
“Probiotic supplements are not a cure-all, and not everybody needs them,” says Benali. In fact, a balanced diet rich in fibre and fermented foods can offer more benefits.
Unless your dietitian or healthcare provider recommends a specific strain—which will, in turn, support particular symptoms or conditions—stick to incorporating a range of gut-friendly foods. Bananas, leafy greens, flax seeds, and avocado are all loaded with prebiotics.
Myth: Bloating always means something is wrong
“Occasional bloating is a normal part of digestion, especially after eating fibre-rich or high-sodium foods,” says Benali.
That said, chronic or painful bloating could be an indicator of food intolerances, hormonal shifts, or GI issues. Consult a healthcare provider.
Myth: Gluten is bad for your gut
“Unless you have celiac disease or a sensitivity, there’s no need to cut out gluten,” says Benali.
Whole grains with gluten, such as wheat and barley, contain prebiotic fibres that help support a diverse, healthy gut microbiome.
Myth: Detox diets or cleanses “reset” your gut
While fresh juice might be tasty, a week-long cleanse or restrictive diet isn’t going to reset your body. The thing is, the gut doesn’t actually need us to do anything to “detox” it. “Your liver and kidneys already handle that job,” says Benali.
Instead, hone in on whole foods, diverse plants, and staying hydrated.
Myth: If you don’t have digestive symptoms, your gut health must be OK
Believe it or not, gut health impacts more than just digestion. Studies have found links between the gut and immune health, hormone balance, mental well-being, and even neurotransmitter production.
“You might not feel it directly, but gut-friendly habits like eating fibre, reducing stress, and getting enough sleep still matter,” says Benali. “There’s constant two-way communication between the gut and brain, and an imbalanced microbiome may affect how we think, feel, and respond to stress.”
Creating a nourishing routine that incorporates plant-based foods, regular movement, and restful sleep can make all the difference in helping your microbiome thrive.
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