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Apr 25

What Are Gut-Health Diets and Do They Really Work? – Men’s Health UK

Diets that Work Comments Off on What Are Gut-Health Diets and Do They Really Work? – Men’s Health UK

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 theyll repay you by aiding in disease prevention and general good health. Feed the bad ones and...the opposite might happen. But do they deliver?

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.

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.

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.

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.

Research on the gut microbiome, though very promising, is still new. Researchers havent found whether theres 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.

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 theyre 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.

Abby Langer, RD is the owner of Abby Langer Nutrition, a Toronto-based nutrition consulting and communications company.

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What Are Gut-Health Diets and Do They Really Work? - Men's Health UK

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