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Millions of people are struggling with gut issues, and many are rushing to TikTok and other platforms for solutions. In fact, the hashtag#guthealth has 3 billion views on TikTok. Figures like these underscore the rise of wellness influencers and fitness gurus who sell their opinions on social media platforms for followers and likes.
The rise of wellness and fitness influencers is part of a wider trend where people appoint themselves as experts on home renovation, beauty, skincare, fashion, dance, and much more. This may be harmless, and even helpful. But when TikTokers start handing out advice on health and nutrition, making unverified claims, it can have serious consequences.
In fact, it's not wise to go to social media for advice on health, nutrition, and fitness.One 2019 study from the UK found that social media influencers gave incorrect health advice 8 out of 9 times.
While TikTok has undoubtedly helped to raise awareness of lifestyle choices, it, and other social media platforms are not an official platform for dispensing medical and nutrition advice. Actually, the same applies to blogs like these. That is why all writers here cite research to support every claim, and qualified dietitians and medical professionals review all our work.
Here are some of the current viral gut-health trends on TikTok.
Claim: Increase your fiber intake to 30 – 60 grams daily with chia seeds, lentils, whole grains, and supplements. Drastically increasing fiber improves digestion, and satiety, and reduces inflammation.
Fact: The daily recommendation for fiber intake is 25 – 30 grams daily. Nutritionists warn that suddenly consuming too much fiber without proper hydration can cause digestive discomfort like bloating and gas, and can interfere with nutrient absorption.
Increasing your fiber intake is probably a good idea since most people don't eat enough high-fiber foods. However, do it gradually and drink plenty of water to stay hydrated.
Claim: Also known as 'tadpole water', this trend promotes a mix of chia seeds, lemon juice, and water and claims to create a glutinous drink said to relieve constipation and bloating and promote detoxification.
Fact: Chia seeds are incredibly nutritious. In addition to fiber, they contain high levels of omega-3 fatty acids, fiber, protein, minerals, and vitamins. However, no research has found that chia seeds solve gut issues. Chia seeds, like all food, should be part of a balanced diet.
Claim: This blend of senna, cascara sagrada, psyllium, aloe, flaxseed, and other ingredients will clean and detox your gut. TikTokers promote many products and diet regimens that claim to clean and detox the gut.
Fact: The gut is not a receptacle for toxins. Research has foundno support for using so-called detox diets to eliminate toxins from the body. Colon cleansing procedures may have side effects – some of these can be dangerous.
Claim: Bone broth or straight olive oil on an empty stomach will "seal" the gut lining, preventing gut contents from leaking into the body. This regimen can cure conditions like IBS.
Fact: Leaky gut is not amedical diagnosis. The term refers to relative intestinal permeability, a common aspect of the colon. The mucous lining of the colon is designed to absorb water and nutrients from food into the bloodstream.
No one would survive if the gut did "leak" like a broken pipe.
Claim: Laxatives and stool softeners can help you lose weight. "Ozempic Budget" refers to the type 2 diabetes drug prescribed to control blood sugar. Clinical trials have shown it to cause weight loss in diabetic patients.
Fact: TikTok creators are using the "Ozempic Budget" tag to promote laxatives as a weight loss solution. Laxatives and stool softeners are designed for the relief of constipation, not weight loss, and using them improperly can cause detrimental effects like dehydration and electrolyte imbalances. In addition, Ozempic and other GLP-1 agonists have a very different mechanism of action than laxatives and are not comparable.
It is natural to look online for answers to and solutions to digestive problems, but how do you know what to believe? It's essential to be able to spot misleading advice online. It’s because following advice without legitimate medical proof can be dangerous.
There is no indication that the influencer is qualified to dispense nutrition advice.
No cautionary language is used, such as: "… may, could, or might be helpful for…"
Claims are made without citations to legitimate resources. The best resources and sources to cite include research articles and government websites. Use caution when reading results from blog posts that don’t cite anything.
When research is mentioned, it turns out the claims are based on only one study.
The only source of evidence is the personal experience of the influencer.- This is called anecdotal evidence. And while you cannot negate someone’s personal experience, this is the lowest form of evidence, and results should be interpreted with caution.
Advice that promotes the elimination of entire food groups, like eating no carbs.
Advice that promotes a single food as a cure-all for many digestive conditions.
Advice that makes sweeping claims, like the "cure for…", or "Put an end to…" Remember, if it sounds too good to be true, it probably is.
Claims that label a food as toxic or garbage.
Fiber is important for general health. Higher dietary fiber intake has numerouspositive effects on health, including lower body weight, blood pressure, cholesterol, and blood sugar levels.
The benefits of dietary fiber intake includesupporting the immune system. Research has shown that fiber, as part of a balanced diet, supports and stimulates the immune system through soluble fibers that break down intoshort-chain fatty acids.
Fiber is a great aid in weight control. Fiber-rich food is satisfying, making one feel full sooner and for longer, eliminating the need for snacking between meals. People whoincrease their total fiber intake by eating more fruit and vegetables find that they lose weight.
Fiber is integral to gut health. When your diet includes many fiber-rich foods, the digestive benefits include regular bowel movements and protection against developing complications like hemorrhoids. It may also lower the risk ofcolorectal cancer.
Soluble fiber absorbs moisture and becomes like a gel in the intestines, slowing down digestion and the absorption of fats. This can lead tolower levels of low-density lipoprotein cholesterol in the blood.
If you struggle with fluctuating blood sugar levels try eating more fiber, especially soluble fiber. Soluble fiber dissolves in water, forming a gel-like substance in the gut, which curbs the absorption of carbs in the gut. This results in a steady rise and fall in blood sugar, preventing fluctuations.
Through its ability to reduce total cholesterol and low-density lipoprotein (LDL) cholesterol, both risk factors for heart disease, fiberprotects against cardiovascular disease.
Gut health is about so much more than kale and kombucha. It's about how you feel and think, who you eat with, and your attitude about food and healthy eating in general.
Here are some tips to help you adapt to a healthy gut lifestyle.
Don't think of fiber-rich food as bland and tasteless. Try them! Try a slice of freshly baked whole wheat bread or brown rice, and learn to prepare lentils. If these foods were so unpalatable, no one would eat them!
Gut bacteria crave variety. Challenge yourself to eat something new every day or week—a fruit you’ve never tried, a new grain, a fermented food. Think of it as speed dating for your microbiome.
Fruits are high in fiber, sweet, and delicious. Eating more of them every day is like having dessert every day.
But beans and lentils take so long to prepare, I hear you protest. Lentils take the same time as rice; other beans need soaking, but that can happen overnight when you sleep. It just requires some planning.
Your gut is deeply connected to your mood, and food digests better when you are relaxed. Try to make it a point to eat in a relaxed frame of mind. If you don't have company, watch a comedy or listen to relaxing music when you eat.
Sharing meals with friends or family is the best way to enjoy food. Eating with others in a relaxed atmosphere can reduce stress and make food more enjoyable.
Eating outside, even on a balcony or bench during your lunch break, can lower stress hormones, boost your mood, and ease digestion.
A brief pause before a meal to say thank you for the food, the company, or the moment can shift your body into a peaceful mode. Expressing gratitude can lower stress, which supports a healthier gut.
It is not wise to rely on social media for health information, including TikTok creators who don't have proper qualifications. It's prudent to remember that health information on social media platforms provides generic information at best, not proper medical advice.
For a healthy gut, include fiber in your diet as part of a balanced diet, and do it gradually so your system can adjust. Remember to drink more water and other fluids as fiber absorbs fluids to perform its health-giving magic.
Always consult your doctor, a nutritionist, or a dietitian before changing your diet.