Top Gut Health Trends of 2022
Gut health is one of the hottest topics as we close out 2022. The attention has been well-deserved, because research around the role of the gut in overall health has exploded in the last 5-10 years.
But are the trends that come along with the attention all good and beneficial?
If you’ve been seeing recommendations and statements made through social media on how to improve your gut health, this blog post is for you. As a registered dietitian in the gut health space, I’m going to talk through a few of the top trends I’ve seen on social media this year and uncover whether they are legit or just BS.
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TREND: the internal shower (aka chia seed water)
What is it? 2 Tbsp chia seeds mixed with lemon juice in a glass of water.
What is the claim? This mixture is recommended to resolve constipation and back-up bloat, like a “cleanse” for the bowels.
In reality, this can be very effective, but may not be needed in this form and won’t work for everyone. The reason this can work is that chia seeds offer a large amount of fiber, particularly soluble fiber, which stimulates movement of gut muscles to clear out stool that is being stored in the rectum. This effect is called the gastrocolic reflex.
Chia seeds and any load of soluble fiber can also help form stool for a well-formed BM days later, which can prevent constipation and backup.
The added lemon juice may also add another benefit, as it is high in vitamin c, which can create an osmotic effect in the gut (aka pulls water in) to stimulate movement and flush out stool. You do need a large portion for this to fully work and it may not be effective for everyone.
The truth is that the values we see from chia seeds and vitamin C are still there if you don’t drink them all at once, as shown in this trend. A large portion of chia seeds can cause more bloating and gas for some, and a load of fiber if you are very backed up may cause a traffic jam in the gut, which also causes more symptoms. These are two reasons why this trend may not work for many who are suffering from chronic or severe constipation.
Bottom line: if the internal shower works for you, great! There is likely no harm done from this tend. If it doesn’t help you, work with a professional for a better solution and don’t be discouraged as this isn’t the only answer.
TREND: Colon Broom
What is it? Overpriced psyllium husk powder (in my opinion)
What is the claim? This supplement is marketed to eliminate bloating, “cleanse” the colon, and result in weight loss.
The reality is that psyllium (a soluble fiber supplement) is highly effective for improving gut motility (movement) and regularity for bowel movements. It can result in decreased bloating for some and may help stabilize blood sugar levels like any fiber intake would.
This type of supplementation could result in weight loss for some from elimination of poop weight and increasing satiety during the day, which leads to less caloric intake. We know that calories in - calories out isn’t an effective form of weight loss for all, and we know that not every body should be losing weight, so this isn’t going to be a weight loss solution for every single person.
If you have significant backup or impaction, this supplement may create more of a traffic jam, which leads to more pain, bloating, and discomfort, like the chia seed water.
Bottom line: You don’t need this product to get the benefits of psyllium. You can get psyllium husk powder for less than half the price and still see benefits. You can also increase your soluble fiber intake through food instead of supplementation. I would recommend skipping this one and going for something more cost effective. However, if you love the branding and are using this with success, it likely comes with no harm.
TREND: parasite cleanses
What is it? A supplemental protocol of herbal blends that have an anti-parasitic + anti-microbial effect in the body.
What’s the claim? That chronic gut issues are the result of unidentified parasites in the gut, so we must kill them in order to resolve the symptoms. Some claims even add that we should cleanse the body at least 1-2 times every year, regardless of symptoms.
It gives very “clean girl aesthetic” and “healthism” energy.
The reality is that herbal protocols like these can be effective, typically short term, due to how they may shift the microbiome and potentially kill off pathogenic microbes that may be contributing. They could also be effective due to a laxative-like effect many can have.
In terms of validity for the claims, parasitic infections can be very real as the result of contaminated water and food, which is common with international travel to areas with poor water quality and food safety practices. These can be tested for and treated with drugs that are known to be effective and safe.
However, the idea that we all have many parasites in our guts that will never be identified on a validated test has not been proven and is highly unlikely, due to how parasitic infections affect one’s body and the symptoms that can occur.
What about people passing worms with the protocol?
If someone really did have a worm present, there could be a chance they would pass it, but it’s highly unlikely this is what is happening. This could be a buildup of the ingredients themselves due to the binding capacity of many of the ingredients used, and can also be part of the intestinal lining, due to disruption and shedding that can occur. If there is a laxative effect happening, this could also be poorly formed stool components that don’t have time to fully come together in the colon with the faster transit.
I’ve learned not to be too cynical as a health professional in this space, because the science is ever-evolving and we may have more to learn in the future. I also know that short term relief of symptoms does not always mean a product is safe or truly doing what it is claimed to do. And I’ve worked with way too many people who are suffering life long health problems due to these quick fixes.
Which leads me to the potential harm. The biggest concern, other than people being deceived about what’s going on in their body, is that these herbal protocols can often come with harm to other organs, including the liver and kidneys, who have to filter these ingredients as they are coming through the body.
Not only that, but we don’t have great data on how these ingredients impact the gut microbiome long term. We used to believe antibiotics were great due to the short term benefit, but the harm to the microbiome is now known to be long term from these treatments. In a similar way, there could be disruption happening from these protocols that could result in relief short term, but more symptoms in the long term. I have seen this for many clients over the last 2 years, so I’m not fully sold on these protocols being a safe and simple thing to “just try.”
Bottom line: the potential harm from these protocols is not worth just trying them from an influencer’s recommendation online. Instead, have conversations about the risks and benefits with your trusted healthcare provider so you know you are making the most well-informed decision for your body. At the end of the day, it’s always your choice, but get the info you need to make that decision confidently.
TREND: Beach Body’s Gut Protocol
What is it? A 4 week program, created by a popular beach body coach, for gut health, but really centered around supplement use + restrictive dieting (“clean” eating, focus on weight loss as primary goal, fear mongering with “good” and “bad” food labels, etc.).
What is the claim? That this program will improve the health of your gut, which will result in weight loss, as evidenced by the before and after pictures used by Beach Body coaches in their marketing.
I want to start by making this very clear: the coach who created this program is not a medical expert in any way, which is clearly evidenced by the errors found in the program itself + the marketing of the program by other “coaches.” May of the coaches are also not medical providers or professionals, and you will find very few marketing materials with legitimate sources for their claims and information.
A few details about the program itself:
Foods eliminated on the program include gluten, dairy, corn, processed soy products, alcohol, artificial sweeteners (many of these could be potential gut symptom triggers or irritants)
Foods limited include coffee, added sugars, and red meat (also potential symptom triggers for some, but not necessarily “bad” for everyone)
Foods to add more of include fermented foods and 30 plant foods a week (both of these could be beneficial for many)
Supplements recommended include enzymes, pre and probiotics, shakes (high FODMAP ingredients here, which can trigger symptoms for those with IBS)
The program itself may not look too bad from the outside, so what’s the problem? The intense focus on counting calories and restricting portions for weight loss can create disordered eating and unnecessary restriction that may make symptoms worse. We know that stress can alter the gut microbiome in an unhealthy way, so if these practices and the focus on weight loss causes more stress, the gut is likely not getting healthier.
In addition to that, many of the recommendations aren't going to work for the population they are targeting most: those with IBS and gastrointestinal (GI) conditions. There are no true experts available to help personalize if needed, which could result in more confusion and more symptoms.
Bottom line: the biggest harm with this program is that it could further disordered eating and potentially trigger an eating disorder, as well as set someone up to believe they are doing the right things for their gut, but not actually help in a holistic way.
If you’re in the Beach Body world and you love this program, that’s great. Is it fully evidence-based and a solution for all, nope. Is it the best option if you really want to improve your health, likely no.
TREND: greens powders
What is it? A powdered version of a multivitamin that typically includes other ingredients like prebiotics, probiotics, and more.
What is the claim? That these powders can fix all problems related to energy, health, and digestion.
The reality is that many of these can be beneficial if overall nutrition is lacking, but may not be the superfood they are claiming to be.
The main problems with these supplements are that they can be very expensive, and most contain high FODMAP ingredients that may make some symptoms worse.
Bottom line: there’s likely no harm to these so they can be helpful to some who can afford them and notice a benefit. These likely won’t replace the benefits of a diverse plant-forward diet, so ideally both are included if using these for optimal health and digestion.
If you’re ending 2022 feeling frustrated with the lack of evidence-based information online and you’re tired of trying trend after trend to get relief from your symptoms, maybe it’s time to work with a provider who can individualize a plan FOR you. That’s what you get when you work with the dietitians at Gutivate. You can schedule a consult call here to see if this is the right fit for you.
Do you want clear guidance to manage your IBS so you can feel confident in your body again?
