Under hashtags like #guttok, #guthealth and #guthealing, influencers and everyday users are posting thousands of videos, sharing stories about their gut health struggles and treatments. And they have amassed just over a billion views. As with anything that takes off on TikTok, the popularity of gut health on the app can be attributed in part to the ease with which content creators can quickly create relevant videos on topics such as how to reduce bloating or prevent symptoms of irritable bowel syndrome. Another factor is that as users try to become more informed about their health on the app, they’re also looking for solutions — and the gut health community is providing them. Zoom Icon Arrows pointing out For example, this year a cleaner and easier way to get gut health information was released by Thorne, a science-driven wellness company that supports healthy aging, and went viral. Testing your bowel health usually requires you to defecate into a bucket or piece of paper and then collect a sample of your own stool into a container to send to a lab. “You get a lot of information doing these gut health tests, but one issue is that the collection process isn’t the best experience,” says Nathan Price, chief scientific officer at Thorne. Thorne’s famous TikTok test offers an alternative – a microbiome wipe, which is used just like toilet paper after going to the toilet. You place the wipe in a container, send it and you’re done. “It’s just like what you do every day,” says Price. “We just thought it’s the simplest way we can think of that you can collect a microbiome sample.” The simplicity of the test, as well as the practical steps provided with the results, really resonates with creators and followers on TikTok. But the sheer volume of information, advice and remedies on social media can be too much to wade through. There is so much coming that you may not be able to separate the myths from the facts or even understand why gut health is so important in the first place. Luckily, we talked to a gastroenterologist about exactly what gut health is, how it affects other parts of your body, and how you can improve it. Here’s what he had to say:
What is gut health and why is it important?
Gut health is a term used to describe how the gut interacts with the rest of the body and overall health, including how you digest and absorb substances, according to a 2011 study in BMC Medicine. The key to all things gut health is the microbiome, according to Christopher Damman, a gastroenterologist at the Digestive Health Center at the University of Washington Medical Center and chief of medicine and science at Supergut. You could think of the microbiome as the “Tamagotchi of our gut,” says Damman. “You have to keep the Tamagotchi happy to keep your whole body happy,” Damman says. The microbiome is full of microbes, and there’s a very important reason why they live in your gut, Damman says. It encourages you to think of microbes as a nutrient factory that makes the things your body needs, using the food we eat. Many of these nutrients are not found in the food itself. You have to keep the Tamagotchi happy to keep your whole body happy. Christopher Daman Gastroenterologist, Digestive Health Center at Washington University Medical Center “They’re not just there as innocent bystanders, but they’re actually conspiring with our health and we’re conspiring with theirs. We have a mutual relationship with them,” he says. Here are some things your microbes do for your body, according to Damman:
They produce nutrients Regulate your immune system Protect you from pathogens
When your gut health is out of whack, it can affect the rest of your body, she says. And it’s not always the usual suspects like diarrhea, constipation or abdominal discomfort. “Skin can be linked to gut health. Your mental health, and neuroinflammation is the cause of that, can be linked to gut health. The list goes on and on,” says Damman, “Sleep evenly and mood .” Research shows there are also health benefits to having a diverse microbiome, which can be influenced by your diet, he says. Unique microbiomes were linked to healthy aging and increased survival rates, according to a 2021 study published in Nature Metabolism.
4 ways to support or improve your gut health
Some experts would argue that tests like Thorne’s, while effective, are unnecessary. Your body will likely tell you when your gut health is out of balance through a range of symptoms including digestive issues, acne, brain fog and lower moods. Fortunately there are easy, natural things you can do to support or improve your gut balance. The most important thing is to improve your diet, and for that, Damman encourages you to consider these four:
Consider this quote: “Eat food. Mostly plant. Not too much,” from Michael Pollan’s book, “In Defense of Food: An Eater’s Manifesto” Try a Mediterranean diet Eat whole foods and use supplements for the nutrients you may be lacking Remember the “four F’s”: fiber, phenols, fermentation and good fats
Fiber is what he recommends above all because it is the preferred food source of gut microbes. And of the TikTok crazes, kombucha, yogurt and apple cider vinegar are the only ones slightly supported by evidence because they’re fermented foods, he adds. A diet rich in fermented foods is associated with a more diverse microbiome and reduced inflammation, according to a small 2021 study by Stanford University School of Medicine researchers. But it’s important to be careful about choosing fermented foods that are low in sugar. “For kombucha specifically, there’s a lot of sugar in it. Sugar is probably one of the things that contributes to poor gut health,” says Damman. Damman also cautions you to be careful with keto diets because, while they may help you lose weight, they usually don’t include enough fiber and can put stress on your liver and kidneys. “Go back to a really healthy diet that has more balance,” Damman says. “The balance that we’ve been missing is whole foods and fiber, and I think that’s where supplements can really fill a nice niche on the backend.” Subscribe now: Get smarter about your money and your career with our weekly newsletter Dont miss:
