{"id":32051,"date":"2022-10-18T23:40:30","date_gmt":"2022-10-18T23:40:30","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=32051"},"modified":"2022-10-19T05:53:22","modified_gmt":"2022-10-19T05:53:22","slug":"gut-health-hacks","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/gut-health-hacks\/","title":{"rendered":"What Gut Health Experts *Really* Think About Those Gut Health Hacks on TikTok"},"content":{"rendered":"<p><em><a href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\">Gut health<\/a> hacks<\/em><em> seem to be everywhere on TikTok, but sifting through the good and the bad is truly a job for the pros. We spoke to a gastroenterologist to get their honest opinion on which trends to try and which to skip.<\/em><\/p>\n\n\n<p>TikTok offers a wide variety of wellness advice (like <a href=\"https:\/\/www.humnutrition.com\/blog\/hair-slugging\/\" target=\"_self\" rel=\"\">hair slugging<\/a>, <a href=\"https:\/\/www.humnutrition.com\/blog\/12-3-30-workout\/\" target=\"_self\" rel=\"\">fat-burning treadmill workouts<\/a>, and <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-tongue-scraping\/\" target=\"_self\" rel=\"\">tongue scraping<\/a>). It can be a mixed bag of total gems and total passes. One example: #GutTok, which has racked up <a href=\"https:\/\/www.tiktok.com\/tag\/guttok?lang=en\" target=\"_blank\" rel=\"noreferrer noopener\">651M views<\/a>. Many gut health hacks trending on the app have influenced users to change their diets and daily habits drastically. While some advice found on #GutTok can be beneficial, like eating <a href=\"https:\/\/www.humnutrition.com\/blog\/probiotic-foods\/\" target=\"_self\" rel=\"\">fermented foods<\/a> and taking a <a href=\"https:\/\/www.humnutrition.com\/blog\/the-guide-to-choosing-the-best-probiotic-for-you\/\" target=\"_self\" rel=\"\">daily probiotic<\/a>, many trending claims aren\u2019t supported by research\u2014and some are actually dangerous. That said, gut health is critical to your overall health, and many evidence-based practices can boost your microbiome. We spoke to gut health experts to find out what TikTok hacks are worth trying\u2014and which ones you should steer clear of.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-whats-all-the-fuss-about-your-gut-anyways\">What\u2019s All the Fuss About Your Gut, Anyways?<\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img data-dominant-color=\"9f7e68\" data-has-transparency=\"false\" style=\"--dominant-color: #9f7e68;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/10\/gut-health-myths.jpg\" alt=\"gut health myths\" class=\"wp-image-32060 not-transparent\"\/><\/figure>\n\n\n<p>\u201cThere is truth to the old saying of \u2018you are what you eat,\u2019\u201d says <a href=\"https:\/\/doctors.hackensackmeridianhealth.org\/provider\/Rosario+Ligresti\/1314804\" target=\"_blank\" rel=\"noreferrer noopener\">Rosario Ligresti, MD<\/a>, chief of the gastroenterology division at Hackensack University Medical Center. \u201cGut health is implicated in disorders of everything from the nervous system to the <a href=\"https:\/\/www.humnutrition.com\/blog\/how-the-immune-system-works\/\">immune system<\/a>, and a healthy gut plays a pivotal role in your overall well-being.\u201d<\/p>\n\n\n<p>When your gut health is compromised, Dr. Rosario explains it could result in a host of symptoms and disorders including:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Chronic pain<\/li><li>Anxiety<\/li><li>Depression<\/li><li><a href=\"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/\">Weight loss<\/a> or gain<\/li><li>Migraines<\/li><li>Diabetes<\/li><li><a href=\"https:\/\/www.humnutrition.com\/blog\/bedtime-latte-recipes\/\">Insomnia<\/a><\/li><li><a href=\"https:\/\/www.humnutrition.com\/blog\/anti-inflammatory-lifestyle\/\">Inflammation<\/a><\/li><li>Fatigue<\/li><li>Gallstones<\/li><li>Inflammatory bowel disease&nbsp;<\/li><\/ul>\n\n\n<p>Disorders of gut health can also promote the development of autoimmune diseases; cancer; and heart disease.\u00a0<\/p>\n\n\n<p>While that list may have you rushing to open TikTok for gut health advice, proceed with caution. Read on to see what a gastroenterologist thinks about some of TikTok\u2019s gut health hacks.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-most-popular-gut-health-hacks-on-tiktok\">The Most Popular Gut Health Hacks on TikTok<\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img data-dominant-color=\"6f8b8d\" data-has-transparency=\"false\" style=\"--dominant-color: #6f8b8d;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/10\/gut-health-hacks-tiktok.jpg\" alt=\"gut health hacks tiktok\" class=\"wp-image-32061 not-transparent\"\/><\/figure>\n\n\n<p>Below, experts give their honest opinions on some of the most popular gut health hacks online.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-drinking-bone-broth-for-gut-health\">1. Drinking Bone Broth for Gut Health<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-tiktok wp-block-embed-tiktok\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"tiktok-embed\" cite=\"https:\/\/www.tiktok.com\/@owlvenice\/video\/7094776586360327470\" data-video-id=\"7094776586360327470\" data-embed-from=\"oembed\" style=\"max-width:605px; min-width:325px;\"> <section> <a target=\"_blank\" title=\"@owlvenice\" href=\"https:\/\/www.tiktok.com\/@owlvenice?refer=embed\">@owlvenice<\/a> <p>Bone broth is liquid gold\u2728\ud83d\ude0d <a title=\"bonebroth\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/bonebroth?refer=embed\">#bonebroth<\/a> <a title=\"bonebrothbenefits\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/bonebrothbenefits?refer=embed\">#bonebrothbenefits<\/a> <a title=\"guthealth\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/guthealth?refer=embed\">#guthealth<\/a> <a title=\"guthealing\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/guthealing?refer=embed\">#guthealing<\/a> <a title=\"clearskin\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/clearskin?refer=embed\">#clearskin<\/a> <a title=\"digestion\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/digestion?refer=embed\">#digestion<\/a> <a title=\"collagen\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/collagen?refer=embed\">#collagen<\/a> <a title=\"inflammationrelief\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/inflammationrelief?refer=embed\">#inflammationrelief<\/a> <a title=\"guttok\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/guttok?refer=embed\">#guttok<\/a><\/p> <a target=\"_blank\" title=\"\u266c It's About Damn Time (Turn up the music) - Mega Anthem Hitz\" href=\"https:\/\/www.tiktok.com\/music\/It's-About-Damn-Time-Turn-up-the-music-7088727307711449090?refer=embed\">\u266c It&#8217;s About Damn Time (Turn up the music) &#8211; Mega Anthem Hitz<\/a> <\/section> <\/blockquote> <script async src=\"https:\/\/www.tiktok.com\/embed.js\"><\/script>\n<\/div><\/figure>\n\n\n<p><strong>The Verdict: Try it.<\/strong><\/p>\n\n\n<p>Bone broth is liquid made from boiling animal bones and connective tissue over a long <a href=\"https:\/\/www.humnutrition.com\/blog\/this-is-what-your-period-is-saying-about-your-health\/\">period<\/a> of time to release nutrient-rich gelatin. (It differs from other broths or stocks that take less time and may be made by boiling meat and vegetables.)<\/p>\n\n\n<p>Proponents claim drinking bone broth can heal your gut. While the liquid won\u2019t solve your digestive problems, it does contain good for you ingredients. \u201cBone broth contains several substances that have individually been shown in clinical studies to support gut health,\u201d says <a href=\"https:\/\/www.humnutrition.com\/nutritionists\" target=\"_self\" rel=\"\">Jennifer Martin-Biggers<\/a>, PhD, MS, RD, vice president of scientific affairs at HUM Nutrition. \u201cBut as a whole, there is no research that bone broth supports gut health.\u201d<\/p>\n\n\n<p>Bone broth is rich in, glycine, proline, magnesium, potassium, glucosamine, and glutamine, all of which are healthy for you and your gut. It also contains glutamine, one of the most nutrients in bone broth. One <a href=\"https:\/\/www.westmont.edu\/sites\/default\/files\/users\/user1231\/V19No4\/Nick%20Flynn_final.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">research study<\/a> showed that one gram of different types of animal broths contained different amounts of glutamine. Turkey broth contained the most with 4.185 mg of the amino acid glutamine in 1 g of bone broth. So in 8 ounces of turkey broth, there is around 1 gram of glutamine. \u201cGlutamine helps to preserve gut structure and the mucosal lining of the gut,\u201d explains Dr. Martin-Biggers. \u201cClinical studies of glutamine, however, use supplementation of 15 to 30 grams per day. So the bone broth is providing a bit of glutamine, but not enough on its own for the clinically supported benefits.\u201d<\/p>\n\n\n<p>Additionally, store-bought broth can cause more harm than good: \u201cStore-bought bone broth can often contain heavy metals, especially lead,\u201d Dr. Ligresti says. Toxins like this are extremely detrimental to your gut\u2019s health and can cause major issues down the line.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-giving-up-gluten-forever\">2. Giving Up Gluten Forever<\/h3>\n\n\n<p><strong>The Verdict: Skip it.<\/strong><\/p>\n\n\n<p>One of the most popular gut health hacks on TikTok? Give up <a href=\"https:\/\/www.humnutrition.com\/blog\/gluten-intolerance\/\">gluten<\/a> immediately and indefinitely. But gluten isn\u2019t the enemy. \u201cPeople with celiac disease should 1,000,000 percent remove all gluten from their diet as gluten, even in trace amounts, can cause damaging inflammatory reactions in their guts,\u201d Dr. Martin-Biggers says.<\/p>\n\n\n<p>So what if you don\u2019t have celiac, but you feel <a href=\"https:\/\/www.humnutrition.com\/blog\/nauseous-after-eating\/\">sick after eating<\/a> gluten? You might have a sensitivity. \u201cSome people have a sensitivity to gluten called nonceliac gluten sensitivity that may cause various health complaints, but is more difficult to diagnose,\u201d she adds. \u201cResearch estimates that around 6 percent of adults in the US have some level of gluten intolerance.\u201d\u00a0<\/p>\n\n\n<p>If you&#8217;re experiencing gut issues, you may be more sensitive to gluten because it triggers the release of zonulin in some individuals, which contributes to the breakdown of the tight junctions in your gut lining. But maybe people find that they&#8217;re able to return to eating gluten after they&#8217;ve healed their gut, so you won&#8217;t have to banish all grains forever<\/p>\n\n\n<p>But if you don\u2019t land in any of the categories mentioned above, Dr. Martin-Biggers says you absolutely shouldn&#8217;t cut gluten out of your diet. \u201cIf you have health concerns and continually problematic gut health, you should work with a medical professional educated in gastrointestinal health to ensure you are correctly evaluated and any gut problems you have can be addressed appropriately,\u201d she says.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-juicing-to-heal-your-gut\">3. Juicing to Heal Your Gut<\/h3>\n\n\n<p><strong>The Verdict: Skip it.<\/strong><\/p>\n\n\n<p><a href=\"https:\/\/www.humnutrition.com\/blog\/juicing-vs-smoothies\/\" target=\"_self\" rel=\"\">Juicing for weight loss<\/a> was very popular in the early 2000s, but with the decade having a resurgence in popularity, juicing seems to have resurfaced, too. This time, TikTokers are claiming going on a juice cleanse can heal your gut. While <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5438379\/\" target=\"_blank\" rel=\"noreferrer noopener\">one small study<\/a> of 20 healthy participants found that there was an increase in intestinal microbiota associated with weight loss after three days of consuming only fruit and vegetable juices, more research is needed to confirm any long-term benefits of juicing for gut health. (Plus, it\u2019s been debunked by dietitians as an overly-restrictive diet.)<\/p>\n\n\n<p>But will it <em>heal<\/em> your gut? Not exactly. There is no evidence showing that juicing can heal the gut. \u201cIn reality, you should not juice and instead, eat whole fruits and veggies or puree them into a <a href=\"https:\/\/www.humnutrition.com\/blog\/post-workout-smoothie-recipes\/\">smoothie<\/a> to make sure you get all of the <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a> from whole produce,\u201d Dr. Martin-Biggers says. \u201cYour gut loves fiber and so do your gut microbes. Juicing can provide vitamins and minerals that are generally good for health, but on its own is not a gut health cure.\u201d<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-take-a-shot-of-apple-cider-vinegar-to-heal-your-gut\">4. Take a Shot of Apple Cider Vinegar to Heal Your Gut<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-tiktok wp-block-embed-tiktok\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"tiktok-embed\" cite=\"https:\/\/www.tiktok.com\/@mellowdanielle\/video\/7133941610190015790\" data-video-id=\"7133941610190015790\" data-embed-from=\"oembed\" style=\"max-width:605px; min-width:325px;\"> <section> <a target=\"_blank\" title=\"@mellowdanielle\" href=\"https:\/\/www.tiktok.com\/@mellowdanielle?refer=embed\">@mellowdanielle<\/a> <p>I\u2019m at 125lb today, I\u2019ll post every day and keep yall updated <a title=\"applecidervinegar\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/applecidervinegar?refer=embed\">#applecidervinegar<\/a> <a title=\"OLAFLEX\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/OLAFLEX?refer=embed\">#OLAFLEX<\/a> <a title=\"DoritosDareToBeBurned\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/DoritosDareToBeBurned?refer=embed\">#DoritosDareToBeBurned<\/a> <a title=\"viral\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/viral?refer=embed\">#viral<\/a><\/p> <a target=\"_blank\" title=\"\u266c gford._ gets no maidens - $av\u00f8ry-$adisticpai\" href=\"https:\/\/www.tiktok.com\/music\/gford-gets-no-maidens-7118922476926536491?refer=embed\">\u266c gford._ gets no maidens &#8211; $av\u00f8ry-$adisticpai<\/a> <\/section> <\/blockquote> <script async src=\"https:\/\/www.tiktok.com\/embed.js\"><\/script>\n<\/div><\/figure>\n\n\n<p><strong>The Verdict: Try it.<\/strong><\/p>\n\n\n<p>There might be <em>some<\/em> truth to this hack. \u201cACV is generally harmless as long as it is used correctly,\u201d Dr. Ligresti says. \u201cIt may help with weight loss, lower blood sugar, lower cholesterol, lower blood pressure, and ease acid reflux. The dosage is 1 \u00bd to 2 tablespoons daily.\u201d<\/p>\n\n\n<p>However, taking a shot of straight ACV isn\u2019t gut-friendly. \u201cIf you do choose to drink ACV, you should dilute it with water,\u201d Dr. Martin-Biggers says. \u201cIf you drink ACV on its own, it can cause damage to your esophagus due to its acidity\u2014especially if you drink it each day.\u201d<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-drinking-chia-seed-water-for-constipation\">5. Drinking Chia Seed Water for Constipation<\/h3>\n\n\n<p><strong>The Verdict: Skip it.<\/strong><\/p>\n\n\n<p>Feeling backed up? The \u201cinternal shower\u201d drink is everywhere on TikTok as a quick fix for constipation. It involves mixing two tablespoons of chia seeds into a glass of water, adding lemon juice, and drinking in one sitting. After an hour or two, <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-social-media-habits\/\">social media<\/a> users say they feel the urge to go to the bathroom. \u201cChia seeds are very high in fiber and, like any fiber supplement, will aid colonic motility,\u201d he explains. \u201cThey do so by attracting water (soluble fiber) and helping to add bulk to bowel movements,\u201d explains Dr. Ligresti<\/p>\n\n\n<p>But before you go ahead and make an internal shower drink for yourself, Dr. Martin-Biggers says to proceed with caution. \u201cIncorporating the amount of fiber from a large dose of chia seeds can make you feel <a href=\"https:\/\/www.humnutrition.com\/blog\/best-foods-for-bloating\/\">bloating<\/a> and have loose stools (aka diarrhea) if you are not used to higher amounts of fiber,\u201d she says. Plus, there\u2019s a risk of choking on the chia seeds since they expand in water.<\/p>\n\n\n<p>While it may be helpful in a pinch, approved over-the-counter laxatives are a safer bet in the long run. Or, if you\u2019d like to incorporate chia seeds into your daily diet, try adding them to a <a href=\"https:\/\/www.humnutrition.com\/blog\/hydrating-coconut-smoothie\/\" target=\"_self\" rel=\"\">smoothie<\/a> or <a href=\"https:\/\/www.humnutrition.com\/blog\/psychedelic-probiotic-parfait\/\" target=\"_self\" rel=\"\">parfait<\/a>.<\/p>\n\n\n<p>And remember that chia seeds might not be the answer to your GI problems. \u201cConstipation can be caused by a myriad of factors, including some very serious ones that require medical intervention,\u201d Dr. Martin-Biggers says. \u201cSome of the best and simplest things people can do first if they are constipated are drinking more water and getting more activity\u2014like going for a walk.\u201d<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-drinking-aloe-vera-to-heal-your-gut\">6. Drinking Aloe Vera to Heal Your Gut<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-tiktok wp-block-embed-tiktok\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"tiktok-embed\" cite=\"https:\/\/www.tiktok.com\/@glowwithsilvia\/video\/7132845999608941867\" data-video-id=\"7132845999608941867\" data-embed-from=\"oembed\" style=\"max-width:605px; min-width:325px;\"> <section> <a target=\"_blank\" title=\"@glowwithsilvia\" href=\"https:\/\/www.tiktok.com\/@glowwithsilvia?refer=embed\">@glowwithsilvia<\/a> <p>Aloe vera gel for gut health \ud83d\udc9a click + for optimal gut health <a title=\"gut\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/gut?refer=embed\">#gut<\/a> <a title=\"guthealth\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/guthealth?refer=embed\">#guthealth<\/a> <a title=\"guttok\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/guttok?refer=embed\">#guttok<\/a> <a title=\"fyp\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/fyp?refer=embed\">#fyp<\/a><\/p> <a target=\"_blank\" title=\"\u266c Spring - Aesthetic Sounds\" href=\"https:\/\/www.tiktok.com\/music\/Spring-6828549981545170946?refer=embed\">\u266c Spring &#8211; Aesthetic Sounds<\/a> <\/section> <\/blockquote> <script async src=\"https:\/\/www.tiktok.com\/embed.js\"><\/script>\n<\/div><\/figure>\n\n\n<p><strong>The Verdict: Skip it.<\/strong><\/p>\n\n\n<p>Aloe vera is rich in amino acids, antioxidants, and vitamins A, B1, B2, B3, B6, C, and E\u2014plus it contains minerals like sodium, potassium, calcium, phosphorus, magnesium, chloride, and <a href=\"https:\/\/www.humnutrition.com\/blog\/zinc-benefits\/\">zinc<\/a>. But the real reason everyone is using aloe vera for gut health? It can help with constipation. \u201cAloe vera has a strong laxative effect and was once an over-the-counter drug for constipation in the US but was removed due to lack of safety data on consistent use for this effect,\u201d Dr. Martin-Biggers adds. \u201cShort-term use of aloe as a laxative is possibly safe, but it should be used cautiously.\u201d<\/p>\n\n\n<p>\u201cThis may be beneficial in patients with ulcerative colitis, however, the data are very scarce and inconclusive,\u201d Dr. Ligresti says. Dr. Martin-Biggers adds that aloe vera gel has been studied for treating other GI disorders like IBD but yielded inconsistent effects.<\/p>\n\n\n<p>Again, if you\u2019re dealing with constipation, your best bet is to ensure you\u2019re hydrating, eating fiber-rich foods, and getting in movement.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-7-eating-boiled-apples-for-better-digestion\">7. Eating Boiled Apples For Better Digestion<\/h3>\n\n\n<p><strong>The Verdict: Skip it.<\/strong><\/p>\n\n\n<p>One TikToker went viral for showing her at-home gut health hack: boiling apples for better <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a>. Apples are one of the best sources of naturally-occurring pectin in the diet. \u201cWhen you cook down an apple, it releases pectin,\u201d explains Dr. Martin-Biggers. \u201cPectin is a prebiotic fiber that has associated health benefits,\u201d she says. \u201cHigh doses of pectin can help with constipation and diarrhea due to its fiber content, however, ingesting high amounts of pectin can actually cause bloating in some people.\u201d<\/p>\n\n\n<p>But loading up on apples may not be the most practical gut health hack, anyway. \u201cTo get large amounts of pectin you will need to cook down lots of apples, so you would be consuming a lot of calories and sugars in addition to the pectin itself.\u201d\u00a0<\/p>\n\n\n<p>Love making applesauce, though? By all means, give it a try!<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-8-stop-snacking-to-rest-your-digestive-system\">8. Stop Snacking to Rest Your Digestive System<\/h3>\n\n\n<p><strong>The Verdict: Proceed with Caution<\/strong><\/p>\n\n\n<p>Meal timing can impact your gut health in serious ways. That\u2019s because the migrating motor complex (MMC) leads the charge when it comes to digestion. The MMC is a system of waves that move food through your system. This process of muscle contractions, called peristalsis, takes between two to four hours to complete one cycle and begins about an hour after eating.<\/p>\n\n\n<p>Social media users claim that snacking will majorly disrupt the digestion process (and therefore the gut microbiome). But snacking alone is not the issue\u2014it\u2019s about how your time your food. Eating around every four hours will allow a full cycle of the MMC to complete between meals for proper digestion. That could be a snack or a meal.<\/p>\n\n\n<p>It\u2019s important to honor your hunger cues and give your body the nourishment it needs (which means snacking when you\u2019re hungry between meals). Plus, going too long without eating can actually cause a buildup of <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-fart\/\">gas<\/a> in your stomach and cause bloating.<\/p>\n\n\n<p>\u201cThere are myriad other things going on in your body when you eat and when you do not eat that contribute to your gut health\u2014I would not recommend stopping snacking just out of concern for this,\u201d Dr. Martin-Biggers says.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-9-drinking-olive-oil-can-improve-your-gut-microbiome\">9. Drinking Olive Oil Can Improve Your Gut Microbiome<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-tiktok wp-block-embed-tiktok\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"tiktok-embed\" cite=\"https:\/\/www.tiktok.com\/@ivyguice\/video\/7098428635488488746\" data-video-id=\"7098428635488488746\" data-embed-from=\"oembed\" style=\"max-width:605px; min-width:325px;\"> <section> <a target=\"_blank\" title=\"@ivyguice\" href=\"https:\/\/www.tiktok.com\/@ivyguice?refer=embed\">@ivyguice<\/a> <p>Dont be afraid of those <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\">healthy fats<\/a> \ud83e\udef6\ud83c\udffc <a title=\"oliveoil\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/oliveoil?refer=embed\">#oliveoil<\/a> <a title=\"holisticnutrition\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/holisticnutrition?refer=embed\">#holisticnutrition<\/a> <a title=\"nutritionist\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/nutritionist?refer=embed\">#nutritionist<\/a> <a title=\"holistichealth\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/holistichealth?refer=embed\">#holistichealth<\/a> <a title=\"guttok\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/guttok?refer=embed\">#guttok<\/a> <a title=\"guthealth\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/guthealth?refer=embed\">#guthealth<\/a> <a title=\"bloatingtips\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/bloatingtips?refer=embed\">#bloatingtips<\/a> <a title=\"evoo\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/evoo?refer=embed\">#EVOO<\/a><\/p> <a target=\"_blank\" title=\"\u266c original sound - gdcases\" href=\"https:\/\/www.tiktok.com\/music\/original-sound-7083201385034173230?refer=embed\">\u266c original sound &#8211; gdcases<\/a> <\/section> <\/blockquote> <script async src=\"https:\/\/www.tiktok.com\/embed.js\"><\/script>\n<\/div><\/figure>\n\n\n<p><strong>The Verdict: Skip it.<\/strong><\/p>\n\n\n<p>Repeat after us: You do not need to <em>drink<\/em> your olive oil. Social media users are downing this kitchen staple like a shot of bad tequila in an effort to boost gut health. While there is some <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33576418\/\" target=\"_blank\" rel=\"noreferrer noopener\">research<\/a> linking olive oil to better gut health, the results aren\u2019t concrete enough to draw this conclusion. \u201cOlive oil might also be beneficial for improving the gut microbiome, but we need to learn more,\u201d Dr. Ligresti says.<\/p>\n\n\n<p>Olive oil contains various nutritionally beneficial components like types of fatty acids and phenolic compounds that, in individual studies, have been shown to support different health outcomes (cholesterol and cardiovascular disease risk in particular). There have also been numerous studies evaluating a Mediterranean-style diet rich in olive oil as being beneficial for health through effects on inflammation as well. Additionally, studies in animals have shown improvements in the gut microbiota when fed olive oil. One small study in adults with high cholesterol also showed an increase in a beneficial strain of gut microbe\u2014however, it should be noted that in that study, subjects consumed both olive oil and additional polyphenols.\u00a0<\/p>\n\n\n<p>\u201cOverall, there are benefits to olive oil, but drinking it to just improve gut health may not be advisable, especially considering it is high in calories,\u201d Dr. Martin-Biggers says. \u201cOne tablespoon has around 120 calories, so I recommend using it in your cooking and as part of your meals instead of drinking it separately.\u201d<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-10-taking-an-l-glutamine-supplement-to-heal-your-gut-lining\">10. Taking an L-Glutamine Supplement to Heal Your Gut Lining<\/h3>\n\n\n<p><strong>The Verdict: Proceed with Caution<\/strong><\/p>\n\n\n<p>L-glutamine is an important amino acid in your body: It is a building block of <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> and a critical part of the immune system. It also plays a <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2213453021000112\" target=\"_blank\" rel=\"noreferrer noopener\">special role in gut health<\/a> (mainly reinforcing cellular connections in the gut)\u2014especially during injury and illness. It\u2019s found in many foods but especially rice and corn. \u201cDuring times when your body cannot produce enough of it, supplementing it can be beneficial,\u201d Dr. Ligresti says. \u201cDuring healthy times, however, your body produces all it needs.\u201d So, unless your L-glutamine levels are low or your doctor has specifically recommended it, you likely don\u2019t need to supplement.<br>If you\u2019re looking for a supplement to help boost your gut health, try taking a probiotic instead (like <a href=\"https:\/\/www.humnutrition.com\/product\/6\/gut-instinct\" target=\"_self\" rel=\"\">HUM\u2019s Gut Instinct<\/a>). It\u2019ll help promote good bacteria in your gut microbiome and improve your overall digestion.<\/p>\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/6\/gut-instinct\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/11a18000-7dfd-11f0-9f03-1b7d6adea7ad.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Gut Instinct\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.6\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t1204 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Gut Instinct<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tpotent probiotic for balanced gut health\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$27<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Gut health hacks seem to be everywhere on TikTok, but sifting through the good and the bad is truly a job for the pros. We spoke to a gastroenterologist to get their honest opinion on which trends to try and which to skip. TikTok offers a wide variety of wellness advice (like hair slugging, fat-burning [&hellip;]<\/p>\n","protected":false},"author":70,"featured_media":32058,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,816],"tags":[287,299,263],"coauthors":[21927],"class_list":["post-32051","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-digestion","tag-digestion","tag-digestive-enzymes","tag-digestive-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Gut Health Hacks from TikTok, Reviewed by Gut Health Experts | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Gut health hacks seem to be everywhere on TikTok, but are any of them true? We spoke to gut health experts to get their honest opinion on these viral videos.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-hacks\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Gut Health Experts *Really* Think About Those Gut Health Hacks on TikTok\" \/>\n<meta property=\"og:description\" content=\"Gut health hacks seem to be everywhere on TikTok, but are any of them true? We spoke to gut health experts to get their honest opinion on these viral videos.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.humnutrition.com\/blog\/gut-health-hacks\/\" \/>\n<meta property=\"og:site_name\" content=\"HUM Nutrition Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/humnutrition\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-18T23:40:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-19T05:53:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/10\/gut-health-hacks.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1437\" \/>\n\t<meta property=\"og:image:height\" content=\"675\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Maddy Sims\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:site\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maddy Sims\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/gut-health-hacks\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/gut-health-hacks\/\"},\"author\":{\"name\":\"Maddy Sims\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#\/schema\/person\/d59622a03ffd689cb6372824581afeaf\"},\"headline\":\"What Gut Health Experts *Really* Think About Those Gut Health Hacks on TikTok\",\"datePublished\":\"2022-10-18T23:40:30+00:00\",\"dateModified\":\"2022-10-19T05:53:22+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/gut-health-hacks\/\"},\"wordCount\":2495,\"publisher\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/gut-health-hacks\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/10\/gut-health-hacks-jpg.webp\",\"keywords\":[\"Digestion\",\"Digestive Enzymes\",\"Digestive Health\"],\"articleSection\":[\"Body\",\"Digestion\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/gut-health-hacks\/\",\"url\":\"https:\/\/www.humnutrition.com\/blog\/gut-health-hacks\/\",\"name\":\"10 Gut Health Hacks from TikTok, Reviewed by Gut Health Experts | HUM Nutrition Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/gut-health-hacks\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/gut-health-hacks\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/10\/gut-health-hacks-jpg.webp\",\"datePublished\":\"2022-10-18T23:40:30+00:00\",\"dateModified\":\"2022-10-19T05:53:22+00:00\",\"description\":\"Gut health hacks seem to be everywhere on TikTok, but are any of them true? 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