What Are Gut-Health Diets and Do They Really Work?
There are plenty of gut-health plans (Super Gut and The Mind-Gut Connection are two big diet books), but most build off one idea: there are 100 trillion good and bad bacteria, known as your microbiome, in your GI system. Feed the good ones stuff they like and they’ll repay you by aiding in disease prevention and general good health. Feed the bad ones and... the opposite might happen. But do they deliver?
The Promise
They vary, depending on the specific diet, but include: improved digestive health (naturally), weight loss, improved brain function, better sleep quality, emotional stability and disease prevention. So, pretty much everything.
What You Can’t Have
Many gut-health diets nix added sugar, processed meat and alcohol because they likely feed bad gut bacteria. Others restrict gluten, dairy and legumes because of their alleged inflammatory properties.
What You Can Have
Lots of whole foods: fruits, vegetables, whole grains, beans, nuts and seeds. Some diets permit animal proteins in moderation, with a focus on chicken and fish. Fermented foods (kimchi, sauerkraut, kefir) are encouraged to promote good bacteria.
The Good
All the plants. Building vegetables into every meal, as gut-health diets prescribe, can help you hit your NHS-recommended 30g of fibre daily. And eating fewer ultra-processed foods is always a good idea – for people with and without digestive issues.
The Not So Good
Research on the gut microbiome, though very promising, is still new. Researchers haven’t found whether there’s an optimal microbiome for all people, how much diet actually matters and why certain foods play a stronger role. While some research links the microbiome to physical and mental health benefits, nothing is conclusive yet.
The Verdict
Eating enough fibre is never a bad idea. Same with limiting processed foods. But many gut-health diets slash multiple food groups without strong scientific backing, says gut-health researcher Gabrielle Fundaro. ‘People might feel better because they’re replacing refined carbs with more fibrous sources, but they might be stuck with an extremely restrictive diet.’ The best diets – and the ones you can sustain for life – are inclusive, not exclusive.
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