Gut health explained: What’s worth following and what’s just hype?

Improving gut health has gained popularity on social media, with influencers recommending everything from diet changes to supplements. Although trends may be tempting, it’s important to understand the differences between gimmicks and evidence-based advice.

Gut health is often overlooked when our bodies seem to be working well, but it plays a crucial role in overall well-being. Three experts from Texas A&M Health—Narendra Kumar, PhD, Praveen Rajendran, PhD, and Julian Hurdle, PhD—say gut health is about more than just digestion. It’s about maintaining a balance of beneficial microbes that can influence everything from immunity to inflammation and even mental well-being.

What is gut health?

Your “gut” generally refers to your gastrointestinal (GI) tract, which includes everything from your mouth to your intestines. It’s home to trillions of bacteria and other micro-organisms—together known as your gut microbiome. A more diverse mix of these microbes often means a healthier microbiome, said Hurdle, who is a professor and director of the Center for Infectious and Inflammatory Diseases at the Texas A&M Health Institute of Biosciences and Technology.

“There are more—at least about 10 times more—microbes in the gut in terms of number of cells than make up the entire human body,” Hurdle said. “Those healthy microbes influence host interaction, and when they’re changed, then that interaction also changes.”

The gut microbiome is closely shaped by its environment. Factors like diet, bowel regularity and overall lifestyle influence your gut’s balance and diversity. These microbes play vital roles in digestion, breaking down fibers and producing nutrients essential to health.

Common signs of an unhealthy gut microbiome include excessive bloating and digestive discomfort. These symptoms can be helpful indicators, but a more comprehensive assessment involves analyzing microbial composition and metabolite profiles, explained Rajendran, an associate professor and director of the antibody core facility at the Institute of Biosciences and Technology.

“Typically, gut health isn’t being assessed until people seek help through clinics and hospitals, examining dietary patterns and symptoms like bloating, constipation or diarrhea,” Rajendran said.

An imbalanced gut can do more than just cause discomfort. It can affect how your body absorbs nutrients, stores fat and regulates blood sugar, potentially leading to more serious health problems.

How does diet affect gut health?

The saying, “You are what you eat,” may sound cliché, but it holds truth—gut health reflects the integrity of the digestive system, said Kumar, an associate professor of pharmaceutical sciences at the Texas A&M University Irma Lerma Rangel College of Pharmacy. Many factors, including the foods you eat, can impact the type and balance of bacteria found in your gut.

Social media is full of viral videos promoting trendy diets for improving gut health—like the recently popularized carnivore diet—but cutting entire food groups can mean missing essential nutrients. Instead, Kumar recommends focusing on a diverse diet of unprocessed, whole foods such as fruits, vegetables, whole grains, plain dairy, eggs, seafood, poultry and lean red meat.

Minimally processed foods help retain nutritional value and are less likely to include added sugars, salt or unhealthy fats, which may disrupt the gut microbiome. Staying well hydrated can also benefit gut health. Water aids in breaking down food, making it easier for your body to absorb essential nutrients and potentially contributing to greater microbial diversity.

“Along with diet, make sure that you drink clean water and plenty of fluid every day,” Kumar said. “Water doesn’t cost much, but if you consume less, it can cost you way more down the line.”

Paying attention to how your body reacts to different foods is an important part of managing gut health, Kumar said. Food intolerances can produce similar symptoms to those of poor gut health, but they aren’t always related to your gut microbiome. That’s why it’s important to talk with your health care provider. They can help you identify the root cause of your symptoms and recommend adjustments to your diet.

“For example, some people naturally produce less of the enzyme needed to digest lactose, especially if they haven’t consumed dairy for a while,” Kumar explained. “In some cases, repeated exposure to trigger foods can activate the immune system in harmful ways, potentially leading to inflammation or digestive conditions like colitis.”

What’s the difference between prebiotics and probiotics?

Prebiotics and probiotics are often promoted by influencers as a universal fix for gut health. While both play important roles in maintaining a healthy gut, they work in different ways—and they’re not always necessary for everyone.

Hurdle explained that probiotics are live bacteria found in certain foods and supplements that can support gut health. Fermented foods like yogurt naturally contain these beneficial bacteria. On the other hand, prebiotics are types of fiber that act as nourishment for probiotics, helping them grow and function effectively. Prebiotics are found in a variety of whole foods, including vegetables and fruits.

“If you take probiotics, you’re supplementing your body with that particular microorganism, whereas prebiotics stimulate the growth of bacteria already present in your gut,” Rajendran said.

Probiotics and prebiotics have varying effects, influenced by individual gut microbiome composition. Kumar emphasized that the right probiotics can be helpful for some people, but the best way to support gut health is through a balanced diet and healthy lifestyle choices rather than relying on supplements.

If you’re considering probiotics or other supplements, it’s important to consult your health care provider to determine what’s appropriate for you, Hurdle said. Keep in mind that while probiotics have health benefits, taking more of them isn’t necessarily better and may result in nausea, bloating or upset stomach.

“Receiving an annual checkup with your doctor—even when you’re healthy—is best for examining vitamin deficiencies and tailoring vitamin and mineral maintenance,” Kumar said.

How does lifestyle influence gut health?

Social media sometimes neglects to unpack how the connection between daily habits and lifestyle choices plays a significant role in shaping the health and balance of your gut microbiome. Kumar said gut health is closely tied to mental well-being, and managing stress through healthy habits such as exercise, sleep and a balanced diet can support both mental and digestive health.

“Lifestyle and environment play a huge role in gut health,” Kumar said. “However, you cannot change the environment drastically, so you have to take baby steps to make progress.”

Regular cardiovascular exercise, such as walking or cycling, helps stimulate gut muscles to move digestive contents and supports a healthy gut microbiome. The best type of exercise depends on the individual, but the most important thing is to find something you can do consistently and safely.

Chronic stress and poor sleep can disrupt gut function by triggering hormonal imbalances that compromise digestive health. In turn, gut issues may worsen sleep and stress, creating a cycle that impacts overall well-being, Rajendran said. Implementing daily habits and lifestyle choices like exercise, stress management and quality sleep are essential for maintaining a healthy gut, but there is no one-size-fits-all solution.

“Start with small, manageable steps to improve your gut health—over time, these healthy habits will become second nature and easier to stick with,” Rajendran said.