THERE ARE NOW plenty of gut health plans (Super Gut as well as The Mind-Gut Connection are two huge diet books) But they’re all based on the same premise: There are 100 trillion of good and bad bacteria, known as your microbiome in your digestive system. Give the good bacteria food they like and they’ll repay you by aiding in preventing disease and generally good health. Feed the poor ones . . . The reverse could happen.

Follow the guidelines these diets advertise your body’s microbes in your digestive system to combat inflammation as well as increase immunity and treat mood disorders.

Wait, what?

What are the advantages of a gut-healthy diet?

They differ, based on the particular diet, however, the supposed benefits are however, they are not limited to improved digestion (naturally) and weight loss, boosted brain function, emotional stability, better sleep and disease prevention.

So, like, everything.

However, these are the promises of diets for gut health plans.

What are you eating on a gut health diet? 

Many gut-health diets ban the consumption of added sugar, processed meat, and alcohol because they likely fuel harmful gut microbes. Some restrict dairy, gluten, and legumes because of their potential inflammatory properties.

But you can have tons of whole foods, including vegetables, fruits and whole grains, beans nuts, and seeds. Some gut-health diets permit animal protein in moderation, with a focus on fish and lean chicken. Fermented foods (kimchi sauerkraut, sauerkraut, and kefir) are recommended to help promote healthy bacteria.

Are gut health diets healthy? 

It depends.

Incorporating produce into your meals according to gut-health diets to help you reach your recommended 35g of fiber a day. And eating fewer ultra-processed foods are always an excellent idea–for those with or without digestive problems.

But the science on the gut microbiome, while intriguing, is so new. Researchers still haven’t found if there’s an optimal microbiome for all people, how much diet actually affects the microbiome, or why certain food items play a greater role. Although there is some evidence linking the microbiome to physical and mental (and digest) well-being, nothing is conclusive yet. 
 

The Verdict: Eating sufficient fiber is not a bad idea. The same goes for limiting processed foods. But many gut-health diets slash multiple food groups without strong research-based evidence, says Gabrielle Fundaro, Ph.D. Gut-health researcher. “People might feel better because they’re replacing refined carbs with more fibrous sources, but they might be stuck with an extremely restrictive diet.” The most effective diets, and those that can be sustained for life–are inclusive and not exclusive.