Nov 133 min read

The key to a good gut feeling

By Mira Reddy and Teresa Sun Nov. 13, 2024

The saying “trust your gut” is backed by science—there are hundreds of millions of neurons in the gut that make up the enteric nervous system, or the “second brain,” meaning that the gut can influence emotions and decisions. Naturally, this influences many individuals to care for their gut to ensure it has a positive influence on the rest of their body. However, despite their genuine concerns, many people are fooled by internet trends and misinformation, which could do more harm than good to their gut.

Improving gut health starts with a diet rich in whole, or unprocessed foods—such as fruits, vegetables, whole grains and legumes. These foods provide essential nutrients and plenty of fiber, crucial for fueling beneficial gut bacteria and regulating bowel movements. Fermented foods help aid gut health by lessening inflammation in the gut microbiome, according to dietitian Natalie Rizzo. Avoiding sweeteners or artificial flavorings, and switching from processed to probiotic-rich whole foods are also backed by dieticians.

“Your health, mood and energy are a reflection of what you eat. Eating too many sweets causes me to get sugar crashes, whereas eating healthier makes me feel better mood-wise. I eat healthier foods to feel full and to keep my gut microbiome in good condition, ” Junior Kayla Su said.

While some diet fads like the carnivore diet and raw milk consumption have gained attention, they come with caveats. The carnivore diet, which involves consuming only animal products, may improve gut health by cutting out inflammatory foods with refined sugars and carbohydrates. However, according to clinical dietician Marrie Loraine Johnson, it lacks fiber and reduces the intake of many key nutrients found in plants. Johnson says that the diet is not supported by any controlled studies and is unsafe due to the lack of beneficial plant compounds and high levels of cholesterol and sodium. Raw milk, a form of unpasteurized cow milk, offers probiotics, but carries the risk of dangerous bacterias like E. coli that can cause fatal illnesses such as meningitis and gastroenteritis.

The confusion surrounding gut health is exacerbated by the misinformation prevalent on social media platforms, such as Instagram or TikTok. Influencers on TikTok promote the daily consumption of coconut oil, olive oil and ginger shots to reduce bloating, per Today News. However, these remedies are not a short term solution, as the improvement of gut health is a gradual process. Additionally, there is no scientific evidence indicating that olive oil has any properties that target the origin of bloating problems.

“Ultimately, your stomach is like a second brain. Consumption of certain sugars can result in an imbalance of your gut microbiome, leading to bloating and indigestion. Those regulate our body’s signals, so an unhealthy gut would increase cholesterol, cancer risk and the risk of diabetes,” Senior Janele Ting said.

Misleading advertisements for improving gut health expand outside of social media influence as well, with companies falsely claiming their product will heal the gut. Poppi, a soda brand, has marketed its product as a gut healthy drink, but was sued on May 29 and deemed guilty of false advertising. Despite Poppi’s marketing that their product’s inulin prebiotic fiber would improve gut health, it lacked the proper amounts of the ingredient to offer any support. An average person would need to consume 20 grams of it to notice any benefit, while Poppi soda only contains two grams per can, as per Kelly Swanson, director of the Division of Nutritional Sciences at the University of Illinois Urbana-Champaign.

While many seek shortcuts, improving gut health is a gradual process that requires consistent and sustainable changes in one’s diet and lifestyle built on healthy habits and whole foods. While declining gut health is a concern, it is important to be cautious about any advice from influencers or brands. Instead, by focusing on evidence-based practices and professional advice, individuals can make meaningful, positive changes to their gut.

About the Contributors

Mira Reddy

staff writer

Mira Reddy is a freshman at Leland High School, a Staff writer, and a Media team member. This is her first year in journalism. She loves to swim, spend time with family and friends, read books, eat food, and watch Netflix.