It Happens to Us All…
A couple of weeks ago, my son and I went out for a special mama-son dinner at an Italian restaurant on The Hill—his request for his 14th birthday. Afterward, we headed to a concert (we saw Caamp, if you’re curious ;), and by the end of the night, I was bloated like I swallowed a bowling ball. The discomfort stuck around for days, complete with urgent sprints to the bathroom and interruptions to my actual runs, too.
Digestive distress happens to all of us from time to time. But for about 1 in 4 Americans, it’s more than occasional—it’s chronic. From IBS and reflux to more complex conditions like Crohn’s disease and ulcerative colitis, gut issues are common and often disruptive.
If you take one thing from today’s Substack, let it be this: you don’t have to suffer in silence. If you’re wondering whether your symptoms are “normal,” talk to your physician or a dietitian. Your gut is trying to tell you something.
As interest in gut health grows, so does misinformation. For every piece of solid advice out there, three more myths circulate—especially in the wellness world, where TikTok trends tend to outpace science.
So in this week’s post, I take a look at five common gut health myths—with some added science behind what we actually know about the microbiome.
Myth #1: “Everyone should take a probiotic.”
What is often sold: “A probiotic a day keeps gut health issues away.”
What the science shows: Not quite.
I love what the International Scientific Association for Prebiotics and Probiotics (ISAPP) has to say about this: “Probiotics should be strain-specific and purpose-driven.”
Probiotics are live microorganisms that confer a health benefit when consumed in adequate amounts. Each probiotic strain is unique in its action.
For instance:
- Lactobacillus rhamnosus GG may help support mental health
- Saccharomyces boulardii has shown efficacy in managing diarrhea
- Bifidobacterium infantis 35624 is used in IBS for its anti-inflammatory effects
But if you’re taking a “catch-all” probiotic without a specific purpose—or worse, one that hasn’t been tested in humans or isn’t 3rd party tested —your supplement might just be expensive placebo.
⚠️ Also worth noting: more CFUs (colony-forming units) ≠ better results. In fact, an overload can disrupt the existing microbial balance in some individuals. More is not better!
👉 Science Resource Spotlight:
The International Scientific Association for Probiotics and Prebiotics maintains a clinical guide that maps specific probiotic strains to research-backed outcomes. I keep this guide bookmarked and refer to it often.
Before any of my clients start taking a probiotic, we always ask two questions:
- Why are we taking this?
- How will we know it’s working?
If we can’t answer those clearly, it can feel like we’re just throwing money at a supplement without any direction or feedback. Probiotics can be powerful—but only when the right strain is matched to the right purpose.
If you would like gut health support, I would love to work with you. As a gut health dietitian who also supports the mental side of healing—like anxiety, stress, and the gut-brain connection—I help people find relief that goes beyond food alone. Sign up HERE.
Myth #2: “Bloating means something is wrong.”
Oh no, bloat! According to social media, you’d think bloating is a five-alarm fire—or a medical emergency. But here’s the truth: occasional bloating is totally normal.
In fact, the process of microbial fermentation—especially after eating a high-fiber meal—naturally creates gas. That doesn’t mean your gut is broken. More often than not, it means your microbes are alive and well, doing exactly what they’re supposed to do.
However, bloating that is persistent, painful, or progressively worse throughout the day can suggest microbial imbalance, slowed motility, or carbohydrate malabsorption (like FODMAP intolerance).
👉 Clinically, we look for:
- Bloating that worsens after eating specific fermentable fibers
- Visible distension with discomfort (vs. just mild gas)
- Bloating that’s present upon waking
- Accompanying symptoms like irregular stools, fatigue, or reflux
If any of these sound familiar, it’s worth connecting with a dietitian trained in the low FODMAP approach. (P.S. That’s us.) It can feel overwhelming to untangle all the possible triggers on your own—but you don’t have to do it alone.
Myth #3: “Supplements are the fastest way to fix your gut.”
That’s exactly what the supplement industry wants you to believe.
The global gut health supplement market was valued at $56 billion in 2021 and is projected to reach $90 billion by 2030. That kind of growth shows just how strong the desire is for a simple, one-step answer to complex symptoms.
And the truth is so not sexy…eat more fiber! Because did you know only 5% of Americans meet their daily fiber needs?
Fiber fuels your gut microbiome, supports digestion, and plays a role in everything from blood sugar balance to immune health. No supplement can replicate the synergistic effects of whole, fiber-rich foods.
And let’s not ignore the cost. A popular high-end gut health powder can run $70–$100 per month, while a ½ cup of cooked lentils (which packs about 8 grams of fiber and a dose of prebiotics) costs less than 50 cents.
It’s not that supplements never have a role—but food is often the more powerful, affordable, and sustainable place to start.
Fiber is QUEEN because:
- Fiber fuels beneficial bacteria, who in turn produce SCFAs like butyrate, which:
- It nourishes colon cells
- Suppresses inflammation
- Protects against colorectal cancer
And, not only is fiber, queen, but diversity matters, too. Diverse plant intake = diverse microbes = more resilience.
The American Gut Project found that eating 30+ plant types/week significantly improved microbial diversity.
How to build fiber diversity into your life:
- The “1-2-3 method” (1 fruit/veg at breakfast, 2 at lunch, 3 at dinner)
- 1/2 cup serving of beans and lentils 2–3 times per week
- Swap low-fiber options (e.g., tortillas, bread, crackers) for high-fiber ones
- Eat your fruit, don’t just juice it
Myth #4: “You don’t need prebiotics if you take probiotics.”
These two play well together, and we need both!
- Probiotics are the beneficial bacteria themselves
- Prebiotics are the fermentable fibers and compounds that nourish those bacteria
Specific prebiotics (e.g., inulin, GOS, FOS, resistant starch) stimulate the growth of beneficial species like Bifidobacteria and Akkermansia muciniphila.
Benefits of prebiotics:
- Enhance bowel regularity
- Improve calcium and magnesium absorption
- Support immune regulation
- Improve blood sugar and energy balance via metabolic signaling pathways
While supplements exist, real food sources—like leeks, onions, garlic, bananas, oats, asparagus, and legumes—are good foods to include when you can.
Myth #5: “A microbiome test will tell me everything I need to know.”
This one is tricky, because it’s so appealing to take a test and review results. Many reputable and science-based companies even offer them! I serve as the Director of Education for a company that offers gut microbiome testing! And while I believe in the future of this field, I don’t’ feel we’re quite there yet for clinical decision-making.
Here’s why:
- We don’t yet know what an “ideal” microbiome looks like—there’s too much variability between healthy individuals.
- Stool samples only reflect what’s shedding, not what’s functionally active deeper in the GI tract.
- Many reports overinterpret correlations (e.g., “you have more XYZ bacteria = you should eat more collagen”), which aren’t always evidence-based.
That said, microbiome testing can be useful in specific contexts—such as research studies, investigating clinical conditions, or tracking broad patterns over time. But don’t build your health plan around one report—especially if your symptoms need immediate attention.
A Few Quick Gut Health FAQs
Q: Should I eat fermented foods?
Yes. While they don’t permanently colonize the gut, fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso introduce transient beneficial microbes that interact with your immune and nervous systems in meaningful ways.
Q: What should I avoid for better gut health?
- Excessive alcohol (disrupts barrier + diversity)
- NSAIDs (can increase gut permeability)
- Ultra-processed foods high in emulsifiers, artificial sweeteners, and salt
Q: Who should I work with for gut issues?
Start with a GI doctor and/or registered dietitian trained in GI nutrition and FODMAP protocols—like our team at McDaniel Nutrition.
Gut health is more than a trend—it’s foundational biology. And the best part? You don’t need perfection. You need patterns. Plants. And just a little microbiome curiosity.