11 Myths About Gut Health: Debunking Common Misconceptions

Gut health has become a buzzword in recent years, especially if you struggle with gut-related issues like IBS. However, as the interest in gut health grows, so do the myths surrounding it. In this blog post, we’re here to set the record straight. So, let’s delve into the 10 most common myths about gut health and uncover the truth behind them.

Myth 1: Low FODMAP is the Only Answer for Gut Symptoms

Low FODMAP diets have become increasingly popular in addressing irritable bowel syndrome (IBS). While undeniably beneficial and highly effective for some, it’s important to know that IBS is not a one-size-fits-all, and low FODMAP diets are not the answer for everyone. In fact, in some people a low FODMAP diet actually worsens the situation. The good news is that low FODMAP is not the only option for addressing IBS and we have other options and diets that some people do much better with. The key is to get the approach that fits your needs, not try to make your needs fit the diet.

Myth 2: Removing Foods is Necessary for Good Gut Health

Eliminating entire food groups isn’t always necessary for a healthy gut. We know from The American Gut Program that people who have more abundance and variety of plant foods in their diet have a more abundant and diverse gut microbiome. While it’s true that some people may be sensitive to things like dairy or wheat, these are not problematic for everyone and restricting them unnecessarily is more likely to result in a dysbiosis of the gut microbiome or a nutritional deficiency. In fact, we often see peoples gut health improve when more variety is incorporated into their diet rather than less. Ditch the restrictive diets and focus on adding rather than subtracting to your day.

Myth 3: Low FODMAP is Gluten Free

Wheat contains a protein portion (gluten) and a carbohydrate portion (FODMAPs). These are two different molecules that are often in the same foods. Not all gluten free foods are low FODMAP & not all low FODMAP foods are gluten free. On a low FODMAP diet, wheat is limited to small serves due to the Fructans (FODMAPs) it contains. You can read more about the difference between FODMAPs & gluten here.

Low FODMAP foods that contain gluten include:

• 1 slice wheat bread
• 1/2 cup wheat pasta
• Soy sauce, oyster sauce, teriyaki sauce
• 2 slices sourdough or FODMAP certified bread
• LoFo Pantry flour (this flour goes through an extra step in processing to reduce the fructans
• 1 cup Panko crumbs
• 2 Plain biscuits
• Vegemite

High FODMAP foods that are gluten free: onion, garlic, apples, milk, honey and more.

Myth 4: Low FODMAP is Dairy Free

Lactose is the sugar or carbohydrate found in milk and milk products. It’s made up of two sugar molecules (glucose and galactose) which are bound together tightly. Humans require an enzyme (lactase) produced in the small intestine to separate the two sugar molecules for digestion. If a person only has low levels of the lactase they may not be able to fully digest large serves of milk. The good news is that lactase can be added to milk commercially to break down the sugars in preparation for digestion. This is known as lactose free milk. Lactose free milk can also be used to make yoghurt, custard and ice cream. Lactose free dairy is suitable for all stages of a low FODMAP diet, the only thing to be careful of is if high FODMAP flavours (e.g. mango or cherry) have been added in large amounts).

When it comes to cheese, cheese is made from the fat and protein part of the milk. It does not contain the mil sugars (lactose), so its naturally lactose free. You will see cheese labelled as lactose free at the supermarket, btu it’s good to know that cheese naturally meets criteria to be labelled lactose free without making any changes and there is no difference between lactose free cheese and regular cheese in terms of FODMAPs. You can read more about lactose and dairy here.

Rule of thumb:

• if you can slice or grate it, its lactose free.
• If you can put your finger in it and swish it around, it contains some lactose and check your Monash app for serve sizes.

Myth 5: Detoxes and Cleanses Improve Gut Health

Detoxes and cleanses promise quick fixes, but they’re not the secret to gut health. Our bodies naturally detoxify themselves. Instead, opt for sustainable habits like staying hydrated and consuming whole, nutrient-dense foods, prioritising sleep and looking after your mental health.

Myth 6: Gut Health is Solely Managed with Diet

While diet plays a significant role in gut health, other factors like stress, sleep, and physical activity also influence gut health. IBS doesn’t have one cause, instead it has multiple influencing factors. A holistic approach that considers these factors is more effective in maintaining a balanced gut.