Gut Health Diets – Benefits, Side Effects, Plans, & Science

THERE ARE NOW 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 they’ll repay you by aiding in disease prevention and general good health. Feed the bad ones and . . . the opposite might happen.

Follow their plans, these diets advertise, and you’ll optimize the bacteria in your digestive
system to fight inflammation, boost immunity, and treat mood disorders.

But wait, really?

What are the benefits of a gut health diet?

They vary, depending on the specific diet, but the supposed benefits include, but are not limited to: improved digestive health (naturally), weight loss, boosted brain function, emotional stability, better sleep, and disease prevention.

So, like, everything.

But, again, these are the promises of gut health diet plans.

What do you eat on a gut health diet?

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.

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

Are gut health diets healthy?

It depends.

Building produce into every meal, as gut-health diets prescribe, can help you hit your recommended 35 grams of fiber daily. And eating fewer ultra-processed foods is always a good idea—for people with and without digestive issues.

But the science on the gut microbiome, though promising, is so new. Researchers still haven’t found if there’s an optimal microbiome for all people, how much diet actually matters, and why certain foods play a stronger role. While there’s some research linking the microbiome to physical and mental (and digestive) health benefits, nothing is conclusive yet.

The Verdict: Eating enough fiber is never a bad idea. Same with limiting processed foods. But many gut-health diets slash multiple food groups without strong scientific backing, says Gabrielle Fundaro, Ph.D., a 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 best diets—and the ones you can sustain for life—are inclusive, not exclusive.

A version of this article originally appeared in the March 2023 issue of Men’s Health.