The gut microbiome has become one of the most talked-about topics in wellness—and for good reason. With growing research linking gut health to immunity, mental health, metabolism, and chronic disease, people are paying more attention to what’s happening in their digestive systems. But with popularity comes misinformation.
Let’s cut through the noise. Here are five common gut health myths—and what the science actually says.
Myth #1: “Probiotics Fix Everything”
Probiotics are often marketed as a cure-all. While they can be helpful in certain situations—like after a round of antibiotics or for managing specific digestive conditions—they're not one-size-fits-all.
Research shows that probiotics are strain-specific, meaning that different types of bacteria do different things. What helps one person might be useless (or even harmful) to another. For example, Lactobacillus rhamnosus GG may help with antibiotic-associated diarrhea, while Saccharomyces boulardii has been shown to prevent traveler’s diarrhea. But unless you’re targeting a specific condition, the probiotic you purchase might not be necessary—and could interfere with your natural balance.
What to do instead: Focus on feeding your existing gut bacteria through a diet rich in fiber, polyphenols, and fermented foods. And if you're considering a supplement, talk to a healthcare practitioner first, so that you are able to get the CORRECT probiotic for your situation. This will help your gut health, and your pocketbook.
📚 Reference: Suez J, et al. (2018). Post-antibiotic gut mucosal microbiome reconstitution is impaired by probiotics and improved by autologous FMT. Cell. 174(6), 1406–1423.e16.
🔗 DOI: 10.1016/j.cell.2018.08.047
Myth #2: “More Fiber is Always Better”
Fiber is crucial for gut health—but more isn’t always better, especially if you ramp it up too quickly or have underlying issues like IBS.
Soluble fiber (like that found in oats, chia seeds, and lentils) can help feed beneficial bacteria and regulate digestion. Insoluble fiber (found in whole grains, broccoli, and some nuts) adds bulk and promotes regular bowel movements. But consuming too much too fast—or from foods that don’t agree with your system—can lead to bloating, gas, or discomfort.
What to do instead: Introduce fiber gradually and diversify your sources. Pay attention to how different types of fiber affect your body. Gut-friendly doesn’t mean “gut-universal.”
📚 Reference: Eswaran S, Muir J, Chey WD. (2013). Fiber and functional gastrointestinal disorders. The American Journal of Gastroenterology, 108(5), 718–727.
🔗 DOI: 10.1038/ajg.2013.63
Myth #3: “Fermented Foods Are Always Good for You”
There’s no denying the benefits of fermented foods like yogurt, kimchi, kefir, and sauerkraut. They can be rich in probiotics and support a diverse microbiome. But they’re not always beneficial for everyone.
For those with histamine intolerance, IBS, or SIBO (small intestinal bacterial overgrowth), certain fermented foods can actually trigger symptoms. Additionally, not all fermented foods contain live bacteria by the time they reach your plate—especially if they’ve been pasteurized or overly processed.
What to do instead: Start small, and see how your body responds. If fermented foods cause discomfort, it’s okay to skip them. Prebiotic foods (like garlic, onions, and bananas) and polyphenol-rich plants (like berries and green tea) can also support gut health—without the tang. If you need more specific ideas for your situation, please, reach out to us, or book in with one of our Naturopathic Doctors.
📚 Reference: Marco ML, et al. (2017). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 44, 94–102.
🔗 DOI: 10.1016/j.copbio.2016.11.010.
Myth #4: “Cleanses and Detoxes Help Reset the Gut”
This myth is especially popular on social media—but science doesn’t always support the idea that exotic juice cleanses or extreme detoxes improve gut health.
Your liver and kidneys are your body’s natural detox organs. Extreme, or prolonged cleanses can deprive your body of fiber, protein, and essential nutrients—ironically starving your microbiome. SOME "gut cleanses" or elimination diets may even cause harm by wiping out beneficial bacteria along with the bad.
What to do instead: Firstly, support your body's natural detox pathways with whole foods, adequate hydration, exercise, and sleep. If you're looking to try a detox or elimination diet, please check in with a medical professional, such as our online Naturopaths. They may help direct you in safe, effective detoxes - ensuring that that your body is still able to get the nutrients it needs as you embark on your detox journey.
Also, if you're experiencing bloating, irregularity, or digestive issues, it’s better to work with a practitioner to investigate the root cause before assuming that a detox is what's needed in your specific scenario.
📚 Reference: Müller N, Schmid A, Schneider J, et al. (2020). Fad diets: facts and fiction for health improvement. Journal of Clinical Medicine, 9(11), 3538.
🔗 DOI: 10.3390/jcm9113538
Myth #5: “If I Don’t Have Digestive Issues, My Gut Must Be Healthy”
The absence of bloating, diarrhea, or constipation doesn't always mean your gut is in great shape. In fact, many people with gut imbalances—such as low microbial diversity or chronic inflammation—experience no obvious digestive symptoms at all. Instead, signs of an unhealthy gut can show up in other ways: fatigue, poor concentration, skin issues, frequent infections, mood disturbances, or autoimmune flare-ups.
Your gut microbiome influences nearly every system in your body, from immunity to brain health. So while having regular digestion is great, it’s not a comprehensive marker of gut health. True gut wellness involves microbial diversity, low levels of inflammation, a strong intestinal barrier, and positive interactions with your immune system—even if you’re not running to the bathroom.
👉 Science Says:
A 2022 review published in Nature Reviews Gastroenterology & Hepatology emphasizes that gut dysfunction is often subclinical and may go undetected for years without gastrointestinal symptoms. It notes that systemic markers, such as inflammation and immune dysregulation, can reveal early signs of gut imbalance long before classic digestive complaints appear.
🔗 Source: Nature Reviews Gastroenterology & Hepatology (2022)
Final Thoughts
Gut health isn’t just about popping pills or drinking kombucha. It’s a delicate balance—one that thrives on consistency, nourishment, and listening to your body. Instead of chasing every trendy supplement or random cleanse you saw on Instagram, lean into a sustainable, evidence-based approach.
And remember: science evolves. What we believe today might shift tomorrow as new research emerges. So stay curious, stay informed, and be kind to your gut.