There are many healthcare trends on the internet that promise miracle cures and rapid remedies, but it’s crucial to check if they’re supported by research or are just exaggerated, untested fads. Some behaviors are simply online fads that aren’t worth the hype, but others are supported by credible scientific research that can improve your general health.
Harvard-trained gastroenterologist Dr. Sethi dispels the myths around ten prevalent gut-health fads in a recent Instagram video. Here’s what science actually says about dietary practices and health aids, so you can decide which ones to include in your routine and which to avoid. This includes everything from trying enzyme supplements to adding steamed vegetables to your diet to relieve bloating.
After meals, ginger tea: Add
Ginger tea can help with weight management and digestion when consumed after meals. A study from EatingWell that dietitian Sarah Pflugradt read claims that ginger contains a substance called 6-gingerol that helps calm nausea and settle an upset stomach. Additionally, it has anti-inflammatory qualities that help reduce cramping and bloating, as well as pain associated with autoimmune conditions like psoriasis, inflammatory bowel disease, and rheumatoid arthritis.
Skip’s random enzyme supplements
According to a study published in Johns Hopkins Medicine, people with enzyme insufficiency must take prescription digestive enzymes. Pancreatic Enzyme Replacement Therapy (PERT) is the most popular and the only FDA-regulated enzyme replacement therapy. Nonetheless, a number of over-the-counter digestive enzyme supplements are readily accessible and marketed for gastrointestinal disorders such as diarrhea, gas, bloating, and acid reflux.
However, the majority of these are not subject to FDA regulation and frequently make unsubstantiated claims. As a result, the ingredients, dose, enzyme concentration, and adverse effects cannot be confirmed. According to dietician Morgan Denhard, who participated in the Johns Hopkins study, “a healthy person really doesn’t need to take digestive enzyme supplements.” “Our bodies naturally produce the best digestive enzymes, and they function best when you eat a whole food diet.”
Testing for vitamin B12 and D: Add
Vitamin D is crucial for preserving a healthy gut barrier and immune system in the gut, according to a National Library of Medicine study that shows a relationship between vitamin D and the makeup of the gut microbiome. Additionally, it implies that people with gastrointestinal disorders like Crohn’s disease would have trouble absorbing the nutrient, which could result in a shortage. According to a another study that was published in the same journal, malabsorption of vitamin B12 may come from bacterial overgrowth in the small intestine. Testing for vitamin D and B12 may therefore identify possible gastrointestinal disorders.
Consuming just meat and butter—Skip
A popular online fad known as the “Carnivore diet,” which forgoes all foods other than meat and animal products, promises to help with blood sugar balance, mood swings, weight loss, and other health issues. But according to Healthline, these claims are unsupported by any proof. A diet that excludes everything but meat and animal products is quite restricted and bad for you in the long term because it doesn’t include important nutrients like fiber, vitamin C, and folate. A balanced, well-rounded diet is advised instead.
Colon hydrotherapy once a week: Skip
According to a Mayo Clinic article, colon cleansing, which is frequently thought to aid in the removal of toxins from the body, may be harmful and have adverse effects. Excessive water loss from colon cleansing can cause dehydration, rectum tears, infections, and perhaps an electrolyte imbalance. “While it’s important to pay attention to your gut health, colon cleanses do not offer any medical benefit — and they pose serious health risks,” cautioned Dr. Craig Reickert, a colon and rectal specialist at Henry Ford Health. He also added that the only time you need to clean your colon is before a colonoscopy, a procedure to screen for colon cancer.
For bloating, steam vegetables instead of eating them raw.
Although raw vegetables are high in fiber, vitamins, minerals, and antioxidants, people with sensitive stomachs or those with IBS or IBD may find it slightly more difficult to digest them. Jessie Wong, a gut-health dietitian, told EatingWell that eating a lot of raw vegetables can make them harder to digest because of their firm texture and high volume, which can cause gas or bloating. She also mentioned that cooking or steaming vegetables breaks down their cell walls and fibers, which makes them easier to digest.
Skip’s coffee enemas
Coffee enemas may have been developed in the 1900s by German doctors searching for cancer treatments, according to an article on Healthline that Dr. Saurabh Sethi read. Coffee enemas are frequently thought to promote bile flow and the synthesis of glutathione, an antioxidant that aids in detoxification, however there is no scientific proof for these claims, and further study is needed in this area.
Light heat cooking with olive oil – Add
Extra virgin olive oil (EVOO) is one of the greatest choices for cooking oils that are appropriate for light to medium heat cooking, according to Dr. Saurabh Sethi. It has a lot of monounsaturated fats, which are great for lowering cholesterol and heart disease risk. Polyphenols found in EVOO have anti-inflammatory and antioxidant qualities that facilitate digestion.
Almonds and walnuts to support the microbiome: Add
It is well known that walnuts and almonds have prebiotic properties that improve gut health by encouraging the growth of good gut flora. A study in the Journal of Nutrition demonstrates that eating walnuts improves the microbiota in the gastrointestinal tract, lowers LDL cholesterol, and improves general health. However, the fiber and polyphenols in almonds serve as prebiotics, stimulating good bacteria in a specific way.
Gut-harming oat milk: Skip
FODMAPs are a class of short-chain carbohydrates and sugar alcohols that are poorly absorbed in the small intestine and may irritate the digestive tract. Robert Burakoff examined an article on Verywell Health that claimed that oat milk is low in these substances. It’s therefore a great choice for anyone with lactose intolerance, IBS, and milk allergies. A soluble fiber called beta-glucan is also present, which aids in digestion and supports a balanced gut flora.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
