What TikTok Does (And Doesn't) Get Right About Gut Health
TIKTOK IS ON A MISSION TO HEAL YOUR GUT. VIDEOS TAGGED #GUTHEALTH HAVE 5.9 BILLION VIEWS AS USERS SHARE THEIR HACKS FOR TREATING THE TUMMY - BUT JUST HOW ACCURATE IS THE APP’S ADVICE?
Let’s face it: social media isn’t exactly known for its medical expertise. While there’s plenty of well-meaning advice out there, there’s also a huge amount of misinformation – especially for something as complicated as the digestive system. We’ve decoded the good from the bad to help you get to grips with your gut.
WHAT IS A HEALTHY GUT?
Think of your gut as a garden. A healthy garden is a delicate balance of the right nutrients, water, and conditions. Your gut - and the billions upon billions of bacteria that call it home - requires the same balance.
Basically, the gut has more good bacteria than bad. This good bacteria helps with things like digestion and immunity and has been linked to heart health, balanced blood sugar, and even our mood.
“Your gut microbiota is the scientific name given to the trillions of microbes, including the bacteria in your gut. And it is incredibly powerful! This newly appreciated organ is pretty much essential to whatever your health goal is, be it successful weight management, improved fitness levels, healthier skin, more resilient immunity, or even your happiness.” - Dr. Megan Rossi, Founder of The Gut Health Clinic
#GutTok has a habit of encouraging you to cut out gluten, dairy, high-intensity exercise, sugar, birth control, and, well, everything if you want to heal your gut. One or more of these factors may help some people. However, there are eight billion guts on this earth, and no two are exactly the same.
If you’re having trouble with your tummy, it’s important to pinpoint what and why before taking action. More than anything, cutting out everything all at once will make it impossible to figure out what was causing the issues in the first place.
HOW TO KNOW IF YOUR GUT NEEDS ATTENTION
A 2021 study found that over 40% of adults have some kind of gastrointestinal disorder. Contrary to what TikTok would have you believe, that doesn’t mean occasional bloating or the odd stomachache. But recognizing problems with your gut health can be pretty complicated.
Signs that something’s off include fatigue, digestive problems, a change in bowel habits, stomach pain, skin rashes, unexplained weight gain or loss, sugar cravings, or mood disorders. It’s a pretty wide umbrella – and nearly all of these issues could be caused by something else – but noting any red flags is a good place to start.
Before you start self-medicating with a TikTok-recommended olive oil shot, it’s important to run any new symptoms by a doctor and look to professionals for advice. That means talking to a doctor or nutritionist who will be able to help you identify the cause and best course of action.
BEWARE MAGIC FIXES
If a gut ‘cure’ does appear on your For You page, take it with a grain of salt. Anything that sounds too good to be true probably is. Popular fixes, such as bone broth and collagen supplements, can be gut-friendly, but they won’t transform your tummy overnight.
The advice worth listening to is anything that prioritizes gut-friendly foods. Gut health expert Dr. Rossi is against the idea of excluding anything and instead encourages focusing on what you’re adding to your diet.
“Base your meals and snacks around plants, from green veg to legumes to nuts and seeds. On top of this foundation, layer on your preferred whole foods, from eggs to fish and fermented dairy. If you prefer to live a vegan life, then that works too – just remember that it’s wise to stay on top of your B12, iron, and Omega-3 levels.” - Dr. Megan Rossi, Founder of The Gut Health Clinic
If you focus on one thing, make it fiber. This is the favorite food for our good bacteria. Getting your five-a-day is the easiest way to make this happen, as are beans, legumes, whole grains, and nuts.
Did you know that an estimated 95% of Americans don’t consume enough fiber? The recommended intake is 25 to 30 grams a day.
A HEALTHY GUT DOESN’T EQUAL WEIGHT LOSS
There are some genuine gut gurus on TikTok, like dietitian Julie Balsamo and “constipation nutritionist” Roslyn Kent. There are also those pushing a dangerous take on gut health - namely, those who connect ‘healthy stomach’ to ‘flat stomach.
Like all toxic weight loss content, these videos are good at masking harmful habits with a veneer of truth. Yes, a troubled gut can cause bloating and digestion problems. And yes, logically speaking, you’ll probably shed a few pounds if you start incorporating more healthy foods into your diet.
As with anything related to health, the important thing is making sure your body is balanced and strong. A lot of #GutTok is focused on the aesthetic consequences of healing your gut, and if you go in with that expectation, you’re setting yourself up for disappointment. Remember that a happy, healthy tummy looks different – but feels good – for everyone!
GUT HEALTH IS A MARATHON, NOT A RACE
Healing your gut isn’t a one-and-done kind of thing. That’s like thinking a day’s worth of Panadol will numb every headache for the rest of your life. It’s the consequence of lots of tiny habits that are much easier to adopt than TikTok’s strict regimen of daily ginger shots and unseasoned vegetables.
Getting enough sleep: Less than seven hours of sleep has been shown to upset your gut microbiome, so start snoring.
Sleeping earlier: Don’t mistake the former as an excuse to hit snooze. The bacteria in your gut run on a circadian rhythm, just like you.
Staying hydrated: Water helps to break down food for digestion, reduces inflammation, and ensures regular trips to the bathroom.
Managing stress: Easier said than done, we know. However, stress – or, to be specific, the cortisol stress releases into your system – has been shown to impact every part of the digestive system.
Exercising: Regular physical activity not only promotes healthy bacteria, but cuts down on the aforementioned cortisol. A win-win.
YOUR GUT AND YOU
The gut is a delicate thing. Take care of it and it will take care of you - whether that’s through something as simple as digestion, or keeping you in good spirits. Not all the advice on TikTok is bad, but discerning the helpful from the harmful is the key to a happy stomach
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