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I’m a doctor – here are four things you're doing for your gut health that could be making you feel worse
- Dr Dan Baumgardt
Published: November 2, 2026 at 10:34 AM
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Are you accidentally causing more damage to your gut? A doctor explains
When did looking after our insides become so bewildering? The other day, I was searching for a simple pot of Greek yogurt. I eventually found some, buried amidst seemingly endless other varieties boasting extra protein, extra fermentation and billions of beneficial bacteria – all supposedly guaranteed to give our digestive systems a welcome, energising boost.
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And it’s not just yogurt. Everything from fermented foods like kimchi and sauerkraut, to fibre-enriched products or protein-packed snacks are being marketed as ways to keep our guts in tip-top condition. There’s certainly science behind these claims – some convincing, some less so.
Plenty of habits can enhance our gut health, often with bonus benefits extending beyond digestion. However, a world of overwhelming gut advice can lead to your actions with the best intentions actually having the opposite effect and damaging your gut. As a doctor, here are the most common mistakes I see people making and the things you're doing to help your gut health that could actually be making you feel worse...
Fibremaxxing
Fibre has become a somewhat complex topic for something that was once so straightforward. Years ago, fibre came courtesy of bran flakes which looked much like the sweepings from a rabbit hutch, or from apricots and prunes, often stewed slowly. There was certainly little discussion of different types of fibre – the soluble and insoluble forms we're increasingly more familiar with these days.
Many of us could afford to eat more fibre. The average adult often falls short of the recommended daily 30g. But some are setting themselves an even higher target. 'Fibremaxxing' is a social media trend which can take fibre intake to extremes, encouraging vastly increasing quantities through fibre-rich meals, powders or supplements.
The issue is that too much too soon, can leave your gut struggling to catch up. Some fibre gets fermented by gut bacteria, making for abdominal bloating and discomfort. In larger doses, it can cause diarrhoea. Plus, while fibre is often touted to help irritable bowel syndrome (IBS), IBS can cause both constipation and diarrhoea, so piling on extra fibre (especially the insoluble sort) may make the problem worse.
There's also no need to rush into purchasing expensive fibre powders or supplements. Plain, frugal porridge, fruit, vegetables, and pulses are excellent cheaper sources. Check out our high-fibre foods for ideas to add to your next food shop.
A better strategy for increasing your fibre intake is to go slow, alongside plenty of fluids and an eagle eye on how it makes your gut feel so that you can build a diet based on foods that agree with it.
Excessive fermented foods
I burped my beloved kimchi the other day, like I would a baby. It’s a pretty consistent presence in my kitchen.
Fermented foods pack more than just a fizz and a pop. Kefir, kimchi and sauerkraut offer many benefits for gut health, partly through introducing new bacteria into the microbiome. These can influence its composition, possibly supporting immune function and reducing inflammation.
Fermentation could also help break down complex molecules into their smaller components before we even eat them, hence making them easier to absorb – in live yogurt or kefir, for instance. In doing so, they might be more suitable for patients with lactose intolerance, who find it difficult to digest.
You can have too much of a good thing. Eating large quantities might not give you any extra benefit and could also cause problems. Fermentation can generate excess gas which can cause bloating and wind, and in some instances enough to cause abdominal pain or discomfort. At best, it’s not going to make you popular at home or the office if that gas manages to escape, which it inevitably will.
Some fermented foods can contain large amounts of salt and sugar, whose effect on blood pressure and metabolism means that they should be enjoyed in moderation. Fermentation can also elevate histamine or tyramine levels in foods which, with excess consumption, could trigger additional symptoms, like flushing and headaches. Tyramine, in particular, can also impact blood pressure for those who are taking certain medications called monoamine oxidase inhibitors for depression.
There’s no need to abandon fermented foods entirely, nor waste money on specialist products. Invest in everyday products, or make your own – go for ordinary live yogurt and modest portions of foods like kimchi.
Unnecessary elimination diets
One of the diets commonly recommended for IBS patients to try is the low-FODMAP diet. FODMAP stands for the collective carbohydrates which are poorly absorbed from the gut, and which typically remain there – fermenting and generating symptoms like bloating, cramping and diarrhoea.
Certain foods low in FODMAPs can be consumed more freely including fresh, unprocessed meat and fish, most nuts and seeds (except pistachios and cashews), low-lactose dairy (like parmesan and feta) and a selection of fruits and vegetables. These include berries, citrus fruits and nightshades, like peppers and aubergines. Foods to avoid are those which are wheat-based, ordinary dairy, alliums (garlic, onions etc) and stone fruits. Portion size can also make a difference.
But there are potential problems with a low-FODMAP plan. One concern is that cutting out foods entirely can impact the gut microbiome, reducing levels of certain beneficial bacteria. Overly restrictive diets can also potentially cause nutritional deficiencies if they become too one-sided – particularly of micronutrients like calcium, iron and vitamins. Suitable replacement or supplementation is sometimes needed.
Crucially, a low-FODMAP diet it isn’t supposed to be a permanent plan – after restricting diet for a few weeks, reintroduction of foods can help establish which are triggers. Often, patients can often return to eating a wider diet after exploring their intolerances.
Some medical conditions really do need elimination diets – particularly if eating certain foods causes severe symptoms or risks. These include gluten- or lactose-free diets for those with coeliac disease or dairy intolerance.
Overall, it often isn’t necessary to remove foods from your diet, unless there’s a genuine medical reason for it. It can negatively impact nutrition and your microbiome, while turning eating into an expensive, complicated, and more importantly, unenjoyable chore.
Relying on supplements
I’m only going to say this once, there is no supplement in the world that can fully replace a balanced diet.
Yet so many people are turning to pills, powders and drinks instead of eating a full and healthy plate in pursuit of optimal nutrition and better gut health.
Meal-replacement shakes might earn points for convenience and certain formulations can create a balanced mixture of nutrients, including forms which are more easily digested and absorbed. But, they can contain ingredients that upset the gut, such as artificial sweeteners and lactose, causing symptoms like bloating, wind and diarrhoea.
Clinical trials have also demonstrated advantages of whole foods over supplements – one demonstrated that diversity of the gut microbiome is much higher on a whole food diet than with meal replacements with comparable nutrition. But shakes aren’t without their merits – there is additional evidence that they can help with weight management and could put Type 2 diabetes into remission.
Some supplements lack evidence for their use. Collagen, for example, has been marketed with claims it can reduce inflammation, improve digestion and even help repair the gut wall. Plausible though the underlying mechanisms might sound, there is little substance from clinical trials that collagen delivers on these benefits.
Fundamentally, there is nothing more bland than the art of swallowing pills, chewing on gummies with the texture of silicone, or chugging down shakes. The pleasure of real food – and the effects of its tastes, textures and aromas – impacts our gut, body and mind more profoundly than anything else available. It’s important to remember that there is a place for each of the habits I've mentioned here in a healthy diet, especially if they suit your preferences, purse and palate. I certainly don’t want to stop you eating kimchi or wheat biscuits, or constructing your diet using whatever building blocks you wish. Eating delivers more than just nutrients and fuel.
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Authors
Dr Dan BaumgardtSenior Lecturer in Neuroscience
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