“Skinny” is becoming an outdated notion—it’s so tied up in diet culture, especially as we head toward 2025. “Flat belly” is another term that seems better, but honestly, it’s getting old, too. What’s an online influencer to do? Well, “gut health” is the latest buzzword that’s essentially a euphemism for a slim waist, wrapped up in extra wellness jargon. It may seem like a science-backed exploration of nutrition, but let’s be real—it’s mostly just fluff. So, let’s dive into some of the more dubious gut health trends floating around. Grab a towel; we’re going for an “internal shower.”
Taking an ‘internal shower’
The “internal shower” is portrayed as a way to cleanse your insides. This metaphor suggests more than just relieving constipation; it implies that our guts are dirty and in need of a thorough cleanse. But that’s not really how gut health works. Sure, things should keep moving, but there’s no real need for a total clean-out unless you’re prepping for a colonoscopy, which has its own guidelines.
So, what’s this “internal shower” really? It’s essentially a drink made with two tablespoons of chia seeds and a bit of lemon juice. Chia seeds expand in water, creating a lumpy gel. (They also have that fun connection to the Chia Pet phenomenon.)
But why consume them? They are high in fiber, along with the water you drink with them. It’s kind of a trendy take on Metamucil. Be cautious, though: unexpectedly adding fiber to your routine can lead to bloating or diarrhea if your body isn’t used to it—though typically, it’s not harmful.
Avoiding cheese
While it’s true that a varied diet with lots of plants tends to be better for your gut than a poor diet, this doesn’t imply any groundbreaking, gut-specific benefits. Your gut is healthy when your overall health is good, which is why a diet rich in fiber and nutrients benefits both your gut microbes and you. Basically, it all boils down to “eat your veggies”—not precisely a thrilling viral tip.
Often, gut health advice gives a laundry list of foods to avoid or scorns certain items. There aren’t really any foods that are outright known to wreak havoc on gut health; our bodies can pretty much handle anything. However, influencers love to target processed foods and dairy. Consequently, cheese has been unjustly labeled as a bad choice, even though some research suggests it might even be beneficial.
Taking L-glutamine
The quest for “gut health” has led some influencers to insist that you absolutely need L-glutamine (which you can find in any supplement section) for treating or preventing a leaky gut. Some of these online posts include genuine scientific insights into what glutamine does in our bodies. But, honestly, that should raise some concerns: when someone talks about how something is *supposed* to work without showing evidence of its actual effectiveness, you might want to reconsider.
L-glutamine is an amino acid generally produced by our own bodies. Some studies show it might help individuals with serious bowel issues, severe infections, or other health problems. The Canadian Society for Intestinal Research suggests consulting a doctor if you think you have a condition that might affect your body’s glutamine production.
Anything called an “elixir”
There’s a wide variety of “gut health elixirs” making the rounds on social media. Some include combinations like aloe juice and coconut water, olive oil and lemon, or even turmeric and ashwagandha. What ties them all together? The pursuit of gut health—though really, it’s often just a gimmick.
Washing our fruit (for gut health)
Washing fruit is a good practice. However, thinking that skipping this step is the main reason you don’t have a flat stomach? I can’t back that up. The reasoning is that unwashed produce has pesticides that supposedly harm your good gut bacteria.
Rinsing fruit is indeed wise, but the tiny traces of pesticides found on fruit aren’t linked to gut health or waist size. It’s just common sense in food prep—nothing more.
Pilates (for gut health)
Pilates can be a beneficial way to gain strength, like many exercises. However, expecting it to work wonders for gut health is a stretch. Some influencers claim that the breathwork and twisting motions of Pilates can “massage” your gut, approximately referencing the myth that we have excessive amounts of “stuck” poop inside us.
Eating 30 plants a day
I actually find value in the idea of boosting diet diversity by tracking how many different plants you eat each week. If you have lettuce and tomato on your sandwich, adding the wheat in the bun means you’re already up to three. This concept originated with research from the American Gut Project, indicating that those who consume diverse diets tend to have a more varied gut microbiome—though there’s no firm link to overall health, and scientists still can’t pinpoint what exactly a “healthy” microbiome looks like.
But this idea has morphed quite a bit on social media. I once watched a video where the narrator insisted that the difference between her before-and-after photos wasn’t thanks to “cardio and strict dieting,” even though she visibly lost weight. “Gut health” is simply the new code for weight loss. Nearly every video I’ve seen starts with someone showing a soft tummy and then a toned one. If it were genuinely about “bloating,” you’d see the same abs in both images.
Going for a walk every morning
Walking is beneficial! Morning routines work well! And yes, your gut has its own natural timing mechanism. However, some influencers get it wrong by suggesting morning light sets this clock. In fact, it’s really your eating habits that set your gut’s timing. If you want to align your gut’s clock each morning, have a proper breakfast—like a full meal, not just a glass of lemon water.
Walking can aid digestion—which is why people take “fart walks” after dinner to alleviate bloating and help manage glucose levels. You can have one after breakfast instead of waiting till the evening.
Oil pulling
This practice is making a comeback. Oil pulling involves swishing coconut oil in your mouth for a while instead of (or in addition to) brushing your teeth. It’s not really effective for cleaning your mouth and there’s no solid evidence that it impacts gut health or helps with weight loss.
Chewing
Another old idea that keeps resurfacing. The concept of over-chewing your food reminds me of a memorable scene from a film where everyone chanted about the importance of chewing.
Your mouth creates enzymes to help digest food, but those enzymes are also present in your small intestine. Some research suggests that excessive chewing might have slight effects on how satisfied you feel, but the idea that increased chewing will carve out a flat belly is unfounded.
