Gut health trends are everywhere, but which ones deserve a closer look, and which ones need a reality check?
In this episode, we break down the biggest gut health trends getting clicks, likes, and follows online. From our "hard no" to "I'm curious," we share where each trend lands on our hype scale and explain the science, physiology, and gut-brain connection behind our take.
We explore what actually helps symptoms like constipation, bloating, and digestive discomfort without fueling anxiety, wasting money, or creating unnecessary health risks.
From viral wellness trends to evidence-based advice, here's what we're discussing:
- Does the viral chia seed "internal shower" actually cleanse your colon or is that just clever marketing?
- Are colonics and coffee enemas detox heroes, or do they go against how your gut is designed to work?
- Can lemon water and apple cider vinegar really "wake up" your digestion first thing in the morning?
- Can a simple self-care routine improve your gut symptoms, even if it doesn't "heal" your digestive system?
- Are fermented foods always packed with probiotics or is there more to the story? (Tune in for a revisit of Episode 20!)
- Can you make colonoscopy prep more tolerable with "prep mocktails" without interfering with the procedure?
- Can you have too much of a good thing? What happens when "fibermaxxing" goes too far?
- Are gut-healing protocols and at-home microbiome tests helping you understand your gut or making you more confused and anxious?
- Do lactose intolerance patches actually work, or does the science tell a different story?
- Are castor oil packs a legitimate digestive therapy?
Whether you're tempted to try the latest gut health hack or just wondering what's worth your attention, this episode will help you separate science from social media.
Resources:
Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders. Food Sci Nutr. 2022 Dec 15;11(1):3-16. doi: 10.1002/fsn3.3035.
Guide to Utilization of the Microbiology Laboratory for Diagnosis of Infectious Diseases: 2024 Update by the Infectious Diseases Society of America (IDSA) and the American Society for Microbiology (ASM). Clin Infect Dis. 2024. doi: 10.1093/cid/ciae104.
Fermented Foods via ISAPP
Misselwitz B, Butter M, Verbeke K, Fox MR. Update on lactose malabsorption and intolerance: pathogenesis, diagnosis and clinical management. Gut. 2019 Nov;68(11):2080-2091. doi: 10.1136/gutjnl-2019-318404. Epub 2019 Aug 19. PMID: 31427404; PMCID: PMC6839734.
Learn more about Kate and Dr. Riehl:
Website: www.katescarlata.com and www.drriehl.com
Instagram: @katescarlata @drriehl and @theguthealthpodcast
Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS.
The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.
