Gut health myths continue to circulate online and through everyday conversations, often making it difficult to separate fact from fiction. From detox cleanses to miracle supplements, misinformation about digestion is widespread.
Also see: Gut health obsession: Is it helpful or harmful?
While speaking to BONA, Dr Barbara ‘Dr B’ Makumbi, a Specialist Medical Gastroenterologist, listed five common gut health myths and provided the factual information debunking them.
Gut health myth 1: “All over-the-counter supplements are healthy and safe”
“This is false, says the doctor. “Not all supplements available over the counter are beneficial, scientifically proven, or approved by the South African Health Products Regulatory Authority (SAHPRA).”
She added, “Many people assume that because a product is ‘natural’ or sold without a prescription, it must be safe. However, excessive or inappropriate use of supplements can potentially harm the liver, kidneys, and digestive system.”
Some supplements may also:
- Interact with prescription medication
- Contains unregulated ingredients
- Causes toxicity when taken in high doses
- Worsen underlying medical conditions
Remember: ‘More’ is not always better. Supplements should ideally be used with discretion and, where appropriate, under medical guidance — particularly in patients with chronic illness, liver disease, kidney disease, or those taking multiple medications.
Gut health myth 2: “All fibre is the same”
Dr B explains that not all fibre behaves the same way in the digestive system. Broadly, fibre can be divided into soluble and insoluble fibre, and each has different effects on gut health.
Soluble fibre absorbs water and forms a gel-like consistency in the digestive tract. Foods such as oats, apples, pears, beans, lentils and psyllium husk fall into this category. It may help regulate bowel movements and is often easier for people with irritable bowel syndrome (IBS) to tolerate.
Insoluble fibre, found in foods such as bran, brown rice, nuts, seeds and many raw vegetables, helps add bulk to stool and may improve constipation.
However, some people experiencing IBS flare-ups or inflammatory bowel disease symptoms may find that certain insoluble fibres worsen bloating, cramps or diarrhoea.
The takeaway? More fibre isn’t always the answer. Choosing the right type can be just as important.
Gut health myth 3: “An endoscopy is painful”
The thought of an endoscopy can make many people nervous. Dr B states that procedures such as gastroscopies and colonoscopies are generally well tolerated and are often performed under sedation. Most patients experience little discomfort during the examination, and many remember very little afterwards.
Some patients may experience:
- Mild bloating
- Temporary cramps
- A sore throat after a gastroscopy
“These symptoms are usually short-lived and resolve quickly,” reassures Dr B.
Importantly, endoscopic procedures help doctors identify digestive conditions and, in some cases, provide treatment before problems become more serious.
Also see: Tips for maintaining good gut health for your child
Gut health myth 4: “Colon cleanses and hydrocleanses are good for your gut”
Colon cleanses and hydrocolon treatments are often marketed as a way to remove toxins from the body, shares Dr B. Scientific evidence supporting these claims remains limited.
Dr B adds that in some cases, these procedures may actually be harmful. The digestive tract contains a complex ecosystem of microorganisms known as the gut microbiome — a balance of beneficial and potentially harmful bacteria that plays an important role in:
- Digestion
- Immunity
- Metabolism
- Gut health and inflammation
“Disrupting this balance may unnecessarily lead to bloating, diarrhoea, abdominal discomfort, or alterations in normal gut function.
Potential risks in colon cleanses may include:
- Dehydration
- Electrolyte abnormalities
- Damage to the bowel lining
- Infection
- Disruption of the gut microbiome
The body already has highly effective natural detoxification systems, particularly the liver, kidneys, and gastrointestinal tract.
Dr be explained that if you are experiencing symptoms such as constipation, bloating, or abdominal discomfort, it is better to seek medical advice rather than relying on unproven cleansing therapies.
Gut health myth 5: “If you swallow chewing gum, it stays in your digestive tract for life”
Many people grew up hearing that swallowed chewing gum remains in the stomach for years. Fortunately, that’s not true.
Although the body cannot fully break down the gum base, Dr B notes that it typically passes through the digestive tract and leaves the body naturally in stool.
Problems are uncommon, but regularly swallowing large amounts of gum could contribute to constipation or bowel blockage, particularly in children.
There is another consideration, too:
- Some sugar-free chewing gums contain sweeteners such as sorbitol, which may trigger bloating, gas or diarrhoea in sensitive individuals.
- Excessive chewing can also increase swallowed air, which may contribute to abdominal discomfort.
“So while accidentally swallowing gum is usually harmless, it is still best not to make it a habit.”
Also see: The connection between gut health and anxiety
Be the first to know – Join our WhatsApp channel for content worth tapping into. Click here to join!
