According to a 2022 survey by the International Food Information Council (IFIC), about a quarter of respondents said digestive health was their number one priority and nearly half said it was important. Most importantly, #GutTok has garnered more than 525 million views from influencers who have shared personal stories about products that have helped them heal their gut.
But how do you know if your gut needs nourishment and do these products do anything? Here’s expert advice on gut health trends.
Signs of an unhealthy intestinal tract
If you look under the lens, an unhealthy gut has less microbial diversity than a healthy gut. When your gut is unhealthy, the harmony between beneficial and harmful bacteria is lost, triggering a series of biological events that can put your health at risk. For example, a 2017 review found that gut imbalances and inflammation may promote anxiety and depression. Gut imbalances may also trigger or promote physical and neurological health issues, such as heart disease, type 2 diabetes, autoimmune diseases and degenerative brain disorders.
This is the broader picture, but many people think of gut health as the absence of gastrointestinal symptoms such as bloating, flatulence and cramping, which can also be signs of an ecological imbalance (or imbalance in gut bacteria). So while occasional bloating, etc., is normal, it can be helpful to see a doctor when gastrointestinal problems persist or are painful.
For a quick and dirty gut health check, Amanda Sauceda, MS, RD, says to look at your poop. “You want it to be in good shape, brown and easy to pass,” she explains. She adds, “A good rule of thumb is to go more than three days without a bowel movement, or more than three bowel movements a day.”
GutTok: It’s the most fashionable deal on gut health products
Here’s the scoop on a product that TikTok influencers have repeatedly recommended.
Probiotics
“In healthy adults, probiotics have been found to help the immune system, better bowel movements and vaginal microbiota,” Sauceda notes. Probiotics are also being studied for a variety of conditions, but they are not a one-size-fits-all solution. For example, a strain that helps with constipation may be different from a strain that’s been studied for another problem. Therefore, if you want to try one, it can be helpful to buy specific strains in quantities that work for your goals. A registered dietitian can help you with this.
In the meantime, Sauceda warns that if you are on a gut regimen, taking probiotics too soon may make things worse. Probiotics are not a panacea; the beneficial bacteria they provide will not be in your gut forever, so diet and other lifestyle factors are still part of an optimal gut health strategy.
Prebiotics
Prebiotics are substances that feed the beneficial bacteria in your gut. You can get them from supplements, but you can also get them in many plant-based foods. Getting them from plant-based foods has the added advantage of helping you reach your fiber goals and providing vitamins, minerals, antioxidants and other health-promoting substances that contribute to whole-body benefits. So, in addition to fruits and vegetables, eat a range of plant-based foods, including legumes, whole grains, nuts and seeds. Plant-based foods are gut superheroes, so try filling 75% of your plate with them.
L-Glutamine
TikTokers are obsessed with this amino acid, which they say can help heal a leaky gut by strengthening the intestinal wall. A healthy intestinal wall is impermeable. When gaps exist, pathogens can “leak” out, promoting inflammation and potentially causing a variety of health problems.
There is evidence that L-glutamine helps repair and maintain the health of the intestinal wall and microbial community, and supplementation may improve constipation. However, Sauceda cautions against using it without expert guidance. “The gut healing protocol is not a one-size-fits-all process, and you’ll want to figure out why the gut is having problems before you start supplementing,” she explains.
Bone broth
This elixir is recommended as a natural source of glutamine, which can help repair and protect the lining of the intestines. For those with gastrointestinal discomfort, bone broth Sauceda notes, provides easy-to-digest nutrition. There’s also a study in rodents that found that bone broth has anti-inflammatory properties that may help relieve the symptoms of ulcerative colitis.
This is a #GutTok trend that most people can try, but for maximum benefit, buy a quality brand. A recent study found you won’t necessarily get a therapeutic dose of amino acids in a store-bought brand. In the meantime, in addition to slurping, Sauceda recommends adding bone broth to soups, cereals, pasta and potatoes.
Digestive enzymes
Ideally, your body will produce the enzymes needed to break down carbohydrates, fats and proteins. However, in some cases, you may need additional support. For example, lactose intolerance is a common condition in which your body does not produce enough lactase, the enzyme needed to break down the sugar in dairy products. As a result, people with this disorder experience gas, bloating and cramping after consuming dairy products. But taking lactase in dairy products can reduce these symptoms.
Although digestive enzymes play a role in intestinal healing, they are not suitable for everyone. In addition, symptoms such as flatulence and bloating may indicate the presence of a more serious condition – as may certain enzyme deficiencies – so consult your doctor to evaluate your symptoms.
Do you really need a product to heal your intestines?
Not necessary. “My biggest gut health product recommendation is fruits and vegetables because more plant species in your diet will contribute to a more diverse gut microbiome,” Sauceda says. In addition to diversifying the plants on your plate, there is promising evidence that consuming fermented foods live active cultures can lead to better gut health. Other lifestyle factors, such as managing stress and getting enough activity, can also support a healthy gut. For example, exercise increases microbial diversity and reduces intestinal permeability, preventing toxins and other pathogens from escaping and promoting inflammation.
Also, keep in mind that what works for your favorite TikTok influencers may not work for you. Influencer advice is particularly attractive when healthcare is expensive or inaccessible. However, an influencer is not necessarily an expert trained to help someone navigate supplements and make potential dietary changes. It takes an expert who can analyze and understand the evidence (including possible risks).