Dr Megan Rossi, PhD, RD, APD, is an internationally renowned gut health scientist with an award-winning PhD in probiotics. She’s a dietitian, nutritionist and best-selling author with a mission to inspire and transform everyone’s gut health using the latest science.
Megan is a research fellow at King’s College London and is the founder of The Gut Health Doctor, The Gut Health Clinic, Bio&Me and SMART STRAINS.
Gut health has been possibly the biggest breakthrough health trend of the past couple of years and is now fully mainstream. From supermarket shelves overflowing with probiotic products to social media feeds filled with heal your gut advice, interest in the microbiome has never been greater. Some trends are grounded in solid science and have the potential to support your gut microbiome, the trillions of microbes living in your digestive tract that influence everything from digestion to immune and even mental health. Meanwhile, others are expensive, overhyped and simply unsupported by evidence.
Read on for the one gut health trend I’d recommend to nearly everyone, three which can help if you go about it the right way, and two to avoid if you don’t want to waste your time, money and attention…
Doctor’s seal of approval: 30 plant foods a week
If there’s one trend I’d encourage almost everyone to embrace, it’s increasing plant diversity. Research consistently shows that people who eat a wider range of plant foods tend to have a more diverse gut microbiome, which is associated with better overall health. In fact, research from the American Gut Project found that people who ate 30 or more different plant foods per week had more diverse gut microbes than those who ate fewer than 10. This is something that our team at King’s College London is exploring further.
And plants don’t just mean fruit and vegetables. I encourage people to look at their intake across the super six (fruits, vegetables, wholegrains, legumes, nuts and seeds, plus herbs and spices). This is where I think certain corners of social media have got it right. Encouraging people to add more beans, lentils and vegetables to meals is genuinely beneficial for most people. The problem is when it becomes overly complicated or perfectionist. So rather than obsessing over cutting foods out, the science increasingly points towards focusing on what you can add in.
Worth trying: fermented foods – but not as a miracle cure
Fermented foods have exploded in popularity over recent years and there is some promising science behind them. Foods like kefir, live yogurt, kimchi, sauerkraut and miso contain live microbes, and beneficial compounds created during fermentation. Some studies suggest regularly eating fermented foods may help increase microbial diversity and reduce markers of inflammation.
However, this is where nuance matters. Fermented foods are not a magic fix for poor gut health. Drinking one yogurt while eating a diet low in fibre is unlikely to transform your microbiome. And more isn’t always better. Suddenly introducing large amounts of fermented foods can trigger bloating or digestive discomfort in some people, especially if your gut isn’t used to them. The key is to include small amounts regularly alongside a fibre-rich diet.
Worth trying: probiotics – but with a targeted approach
Probiotics are among the most misunderstood areas of gut health and, as a scientist with a PhD in the field, it’s one of my biggest frustrations. Many people assume all probiotics do the same thing but that’s a bit like saying all medications work the same way. Different probiotic bacteria, known as strains, have different effects and the evidence varies hugely depending on the product and the health condition.
For example, a certain probiotic strain (lactobacillus rhamnosus, LGG) has been shown in clinical trials to reduce the risk of antibiotic-associated diarrhoea and is recommended by the World Gastroenterology Organisation for use while on antibiotics and when travelling abroad to prevent traveller's tummy. Meanwhile, others have evidence for supporting symptoms of thrush (La-14 and HN001, combined with lactoferrin), colic (BB-12) or supporting your immune health (LGG and BB-12).
But there is no one size fits all and one of the biggest issues is that marketing has raced ahead of the science. Many products make broad claims like 'supports gut health' without specifying which strain they contain or what evidence exists behind it. So if you’re considering taking a probiotic, look for products that clearly list the strain names and have human clinical trials supporting their use for your particular concern. If your goal is general gut health, stick to plant diversity and fermented foods rather than probiotic supplements.
Proceed with caution: fibremaxxing
One newer trend gaining traction online is fibremaxxing, the idea of aggressively increasing fibre intake through powders, supplements and extremely high-fibre meals in pursuit of optimal gut health. Now fibre is undeniably one of the best nutrients for your gut microbiome. Around 96% of people in the UK are still falling well short of the recommended 30g per day, and increasing fibre intake is associated with benefits for digestive, heart and metabolic health.
But suddenly jumping from a low-fibre diet to very high amounts can leave some people feeling significantly bloated, uncomfortable or constipated. It’s not a sign that you need to quit fibre but your gut microbes need time to adapt and get fibre fit – meaning you’re able to digest fibre comfortably without the side effects. Just like you’d train your muscles at the gym to lift heavy weights, you need to train your gut (over time) to comfortably digest fibre.
I’m also seeing people prioritise fibre quantity over overall dietary balance, adding multiple fibre supplements on top of meals. But a more evidence-based approach is to gradually increase a variety of fibre-rich plant foods across the super six, while also drinking enough fluids to support healthy digestion.
Health warning: at-home gut health tests
One of the fastest-growing wellness industries right now is at-home gut microbiome testing. These tests often promise personalised nutrition advice based on analysing your stool sample. While the idea sounds appealing, the science simply isn’t advanced enough yet for these tests to provide clinically meaningful recommendations.
Your microbiome is incredibly complex and constantly changing depending on factors like stress, sleep, exercise, medication use and what you ate this week. At present, the microbiome tests on the market can tell you which bacteria are present but they often cannot accurately determine what they’re actually doing or what changes would genuinely improve your health.
This means people can end up unnecessarily anxious about bad bacteria or spend significant amounts of money on supplements they likely don’t need. For most healthy people your money is probably better spent on buying more diverse whole foods rather than an expensive microbiome test.
Health warning: restrictive gut ‘detoxes’ and cleanses
Few trends concern me more than restrictive gut detoxes marketed online. These plans often involve cutting out major food groups, drinking only juices or taking excessive supplements in the name of healing the gut. Your body already has highly sophisticated detoxification systems, namely your liver and kidneys. There is no evidence that expensive juice cleanses remove so-called toxins from the gut. In fact, highly restrictive diets can actually reduce microbial diversity because your gut microbes thrive on variety. Generally speaking, if a plan relies on cutting out huge numbers of foods, promises dramatic overnight transformations or makes you afraid of everyday ingredients, it’s worth approaching with caution.
The right prescription
The most evidence-backed advice is often the least glamorous. Eating a wide variety of plant foods, including some fermented foods if you enjoy them, managing stress, moving your body regularly and getting enough sleep remain the foundations of a healthy gut.
Meanwhile, expensive detoxes, miracle supplements and highly personalised wellness promises often outpace the science. The gut microbiome is an incredibly exciting area of research and we are learning more every year. But one of the biggest misconceptions is that gut health has to be extreme, restrictive or expensive. In reality, supporting your gut is usually about small, consistent habits repeated over time. And perhaps that’s the trend actually worth holding on to.
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source https://www.bbcgoodfood.com/health/the-gut-health-trends-worth-trying-and-3-to-avoid-by-a-leading-expert
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