5 days ago
The ‘miracle' gut health hacks that are a complete waste of money – from a common 10p supplement to popular probiotics
GUT health is big business and it seems as though everyone is an expert these days.
But should you believe every hack and tip you read? The last thing you want is to shell out on expensive pills and powders to boost your gut health, only to see no effect whatsoever - or worse, horrifying side effects.
Jordan Haworth (@mrguthealth), a clinical physiologist, has been helping people with their gut health for over seven years.
He's known for sharing no-nonsense, practical advice to his 240,000 Instagram and 222,000 TikTok followers.
Whether you need guidance on going for more number twos, which supplements are worthwhile or the best foods to boost your gut microbiome, Jordan has you covered.
Here, he shares his surprising dos and don'ts to keeping your gut in check, and the best ways to fix symptoms, such as bloating and constipation …
WHAT TO AVOID
1. Aloe vera
INFLUENCERS often praise aloe vera for its supposed skin, hair, anti-inflammatory and gut-boosting benefits, adding it to their daily morning routine.
What's more, you can pick it up it liquid, pill, gel and powder form for as little as 10p per serving, so it can seem like a budget-friendly supplement.
But it's not something you should be taking every day.
Jordan, from The Functional Gut Clinic, tells Sun Health: 'Aloe vera is a natural laxative, so it can be helpful for constipation.
'But it contains compounds called quinones, which cause pigmentation on the inside of your gut. It's called melanosis coli.
'It's not cancerous but it's also not normal, so the cells are undergoing apoptosis (a normal process where the body gets rid of dying or unnecessary cells).
From constant colds to skin issues - 6 bizarre signs your gut health is a mess
'It's not that it's necessarily dangerous, but again, it's not normal.'
He suggests only using aloe vera on a short term basis for constipation to avoid your bowel becoming too dependent.
Instead, try an osmotic laxative, such as magnesium.
This increases the amount of fluid in the bowel, making it easier for a number two to exit.
2. Probiotics with no strains
ANYONE keen to improve their gut health has likely heard of probiotics.
But if you haven't, they are supplements that contain live microbes that are beneficial to the gut.
There are dozens of brands these days, offering to do all sorts, like enhancing skin, mood and menopause.
They cost anywhere from 35p per capsule in Boots to hundreds of pounds on specialist wellness sites.
But Jordan warns: 'Most of them aren't actually probiotics.
'To be classified as a probiotic, you need to know the strain. This is a series of letters or numbers, and the bacteria's name. You can usually spot it on the label.'
People forget that we actually need stomach acid as it helps us to digest food and kill bacteria that we ingest
Jordan HaworthGut health expert
The strain needs to have been scientifically identified and studied for its benefits.
'If you're taking a supplement and it's just got bacteria on there without a strain, you don't know what that bacteria may be helpful for,' says Jordan.
For example, 'lactobacillus rhamnosus, GG' is lactobacillus rhamnosus (bacteria) and GG (the strain).
GG is a beneficial strain to take alongside antibiotics, which kill 'good bacteria'.
Choose a probiotic that suits your needs, whether that's bloating, constipation, diarrhoea, antibiotics, mood or irritable bowel syndrome, and check if the science stacks up.
Not sure what to trust? Tummy MOT rates and reviews a number of probiotics to save you the job of doing the research yourself.
3. Apple cider vinegar gummies
YOU might have seen apple cider vinegar gummies advertised on social media, promising to help you slim down rapidly by debloating your stomach.
But these acidic sweets haven't been proven to support your gut health.
'These are not something I would recommend,' Jordan says.
Apple cider vinegar's acidity and the sugar in these gummies can damage your tooth enamel.
'I use apple cider vinegar to make a dressing or for making quick pickled red onions, but I wouldn't take it as a supplement,' Jordan says.
So next time you're strolling aisles of Holland & Barrett or browsing online, you can skip the gummies and save yourself some money.
While sometimes only costing 23p per chew, this soon adds up if you're taking them daily!
4. Green powders
GREEN powders have also taken the gut heath market by storm, promising to pack a punch with concentrated nutrients.
It makes sense - after all, fruits and vegetables are good for the gut, especially as they contain gut-loving fibre.
But Jordan says: 'Green powders are really low in fibre. You get about 1g to 1.5g of fibre in your sachet, which isn't really a lot.
'These contain a lot of ingredients like wheatgrass, morela and spirulina.
'But there's barely any of each of these ingredients in there - probably not enough to actually give you any health benefit.'
Why gut health is so important
YOUR gut microbiome is the ecosystem of microorganisms - including bacteria, fungi and viruses - that live in your intestines.
Dr Emily Leeming, a leading microbiome scientist and dietitian, said: "Your gut microbiome influences every aspect of your health and has the capacity to signal to your brain influencing your mood and how well you think."
With that in mind, here are all the ways the gut and brain interact.
People who are lonely tend to have lower diversity of gut bacteria, often linked with poor health.
Scientists can predict whether a two-year-old is likely to have early symptoms of anxiety if their mum had a less diverse gut microbiome during her third trimester.
Your gut bacteria are a key factor in healthy ageing, and they influence your immune system's response, for better or worse.
When a woman's oestrogen levels are high, their microbiome tends to be more diverse, with lower diversity of bacteria in menopause and later life.
Research shows antibiotic use is linked to early puberty in girls, but not boys.
Women in Asia tend to experience fewer menopause symptoms than Western women, and this could be down to their gut microbiome.
Studies suggest the microbiome might be relevant to ADHD and autism.
The connection between fibre and your health is powerful and linked to a 30 per cent lower risk of death.
Certain gut bacteria are thought to be involved in the release of oxytocin, potentially influencing how social, conscientious and empathetic you are.
Your gut bacteria influence how your body makes your 'happy' hormone serotonin, and your reward neurotransmitter dopamine - influencing your mood, motivation, and behaviour.
There is a clear link between the gut and the brain with irritable bowel syndrome (IBS), as 38 per cent of people with IBS have anxiety and 27 per cent have depression.
Some studies have linked cognitive performance to the gut microbiome - particularly to learning and memory.
People who eat more fibre tend to perform far better in cognitive tests, involving memory and problem solving.
People with depression have a different gut microbiome and tend to have lower levels of short-chain fatty acids, special healthy molecules that are produced by the gut bacteria when you eat fibre, the roughage from plant foods.
Source: Genius Gut by Dr Emily Leeming
Put simply, he says green powders 'don't replace a healthy varied diet'.
Plus, they can be pricey! Some varieties will set you back almost £100 per bag (or around £3 per serving).
'If you really struggle to get fruits and vegetables in your diet, then these powders might be something to incorporate, but it's best to focus on eating whole fruits and veg instead,' Jordan adds.
THINGS TO TRY
1. Fibre powder
STRUGGLE to get things moving in your bowels? Jordan recommends a simple fibre supplement.
'Fibre is much more important for gut health and fibre supplements are usually cheaper than the expensive health and superfood powders you see,' he says.
If you have a sensitive stomach, try psyllium husk - a non-fermentable, soluble fibre, which is much easier on digestion.
You can pick it up on Amazon for around a tenner, as well as in shops like Whole Foods Market (also available on Deliveroo).
If your diaphragm is pushing down, it's forcing out your abdomen and with abdominal wall muscles relaxed, it can look like you're pregnant
Jordan HaworthGut health expert
'The best gut benefits come from 10g to 15g a day, or two to three teaspoons,' says Jordan.
'At that level, you're helping to feed your good gut bacteria, improving your digestion, reducing bloating and supporting more regular, comfortable bowel movements.'
Avoid buying psyllium capsules, though.
'Often, one capsule contains only 0.5g of psyllium,' says Jordan. 'To get the benefits, you would have to take 20 or 30 capsules a day.'
Inulin powder (£12.50 on Ocado) is another fibre option, however this is fermentable and might not sit so well on sensitive stomachs.
2. Kiwis
FURRY green fruits could also help if you're feeling constipated.
Research in the journal Nutrients found that eating two kiwis a day is just as effective as taking psyllium in terms of treating constipation and reducing straining.
'This is likely because kiwis contain natural enzymes like actinidin, which stimulate the bowel, as well as a good balance of soluble and insoluble fibre,' Jordan says.
'They are also full of prebiotics which support beneficial bacteria in the gut.'
Jordan has two kiwis every evening.
The best news? They're cheap! You can get six in Sainsbury's for just £1.19.
3. Breathe right
IF you always feel bloated - and keep popping those jeans open for relief - the solution may be simpler (and cheaper) than you think.
Distension, the physical sticking-out of your abdomen, is most commonly caused by something called abdominothoracic dyssynergia, according to Jordan.
'This is a communication problem between the gut and the brain, where your diaphragm is contracting down and your abdominal wall muscles (your abs) are relaxed,' he says.
'If your diaphragm is pushing down, it's forcing out your abdomen and with abdominal wall muscles relaxed, it can look like you're pregnant.'
This usually happens after eating. To fix it, Jordan recommends a very specific breathing exercise.
'Expand your chest up, and as you do, contract your abdominal wall muscles, tensing them to bring them in,' he says.
'Then reverse it. Bring your diaphragm back down again, and let the abdominal wall muscles relax.'
Do this for five to 10 minutes after your meal. It's free!
4. Extra virgin olive oil
EXTRA virgin olive oil (EVOO) is a fundamental food in the Mediterranean diet - often dubbed the world's healthiest.
But there's more than meets the eye to this kitchen staple.
A 2020 study published in Nutrition Reviews found that participants who consumed EVOO every day had improved levels of certain gut-friendly bacteria and reduced inflammation.
Every day habits harming your gut
Several factors can negatively influence gut health, either by altering its function or wiping out the beneficial bacteria (allowing bad bacteria to thrive). Here are some common ones:
A poor diet
High sugar and high-fat diets can lead to an imbalance in gut bacteria. This typically means processed foods, like cakes, biscuits, fried foods and more. Artificial sweeteners may also disrupt gut flora, and alcohol - particularly cocktails and mixers with high sugar - aren't beneficial either.
Lack of fibre
Dietary fiber is essential for healthy gut bacteria and therefore, a diet low in fiber can negatively impact gut health. Fibre is in foods such as wholmeal bread, oats, jacket potato, fruits and vegetables.
Antibiotics
We all need to take antibiotics now and again, sometimes they are necessary. But antibiotics can kill beneficial gut bacteria along with harmful ones, leading to imbalances in the gut. Other medications like NSAIDs and proton pump inhibitors can also affect gut health. Make sure to implement gut health habits - or take a probiotic - during antibiotic use.
Stress
Stress affects us all but some are better than dealing with it than others. Stress can alter the gut microbiome and increase gut permeability, leading to a "leaky gut". Symptoms include diarrhoea, pain and gas.
Research in the journal Nutrients found that four tablespoons a day is enough to reap the benefits.
Jordan says: 'It is really high in polyphenols, a type of antioxidant.
'In more refined olive oils, these are stripped out.'
It's a little more expensive than the standard kind, but forking out a few pounds extra (it usually costs from £5 for 500ml in Asda) is worth it.
BEWARE OF PPIs
PROTON pump inhibitors (PPIs), medications that reduce stomach acid production, are used to treat problems such as acid reflux and ulcers.
But they are one of the worst things for your gut microbiome.
'PPIs work by blocking the proton pumps in the stomach,' says Jordan.
'These pumps produce stomach acid, so when you take PPIs, you're stopping stomach acid production, which might be helpful (and extremely necessary) for some.
'But people forget we actually need stomach acid as it helps us to digest food.'
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Research in the journal Therapeutic Advances in Drug Safety found that people on long-term PPIs are more likely to have nutrient deficiencies, such as magnesium and calcium.
'We also need stomach acid to kill bacteria that we ingest,' says Jordan.
'We are constantly ingesting bacteria on food, and also in our mouth - we swallow 600 times a day.
'If you're taking PPIs, you're more likely to pick up things like stomach bugs and get food poisoning.'
If you do have to take PPIs, focus on looking after your microbiome.
'Eat lots of fibre, polyphenols, fermented foods with good bacteria (such as kefir, kombucha and yoghurt), and you could even consider taking a pre and probiotic,' says Jordan.
