Gut health is receiving growing attention, but not every wellness trend is actually beneficial.<\/p>\n
\n“Eat this…for better gut health, eat that, do this…” advice is everywhere.<\/p>\n
\nHealth educator Dr Eric Berg has outlined eight common habits that can harm digestive health, especially when the gut is inflamed, irritated, or recovering from stress.<\/p>\n
\n\u201cMany people think they are doing their gut a favour by loading up on fibre or taking probiotic supplements, yet these habits can make symptoms worse if applied indiscriminately,\u201d Dr Berg told his audience in a recent post.<\/p>\n
\nThis article examines these habits, the science behind them, and practical ways Kenyan residents can support gut healing.<\/p>\n
\n1. Excessive fibre intake<\/p>\n
\nWhile fibre is generally recommended for digestion, Dr Berg warns that too much of it can irritate an already inflamed gut. Gas, bloating, and discomfort are common, especially for people with existing digestive problems.<\/p>\n
\nHe suggests temporarily reducing fibre intake\u2014such as through a carnivore-style diet\u2014which limits fermentation and gives the gut lining time to heal.<\/p>\n
\nDr Berg also recommends nutrients like glutamine, found in foods such as beef, chicken, eggs, dairy, spinach, and broccoli. He adds that zinc carnosine, or zinc obtained naturally from red meat, poultry, shellfish, eggs, nuts, and whole grains, may help speed up gut lining repair.<\/p>\n
\nSupporting research: A 2024 study from Weill Cornell Medicine found that some high-fibre prebiotics, including inulin, may provoke inflammation in susceptible individuals, emphasising the need for personalised nutrition.<\/p>\n
\n2. Commercial probiotics and sugary yoghurts<\/p>\n
\nDr Berg cautions against relying on over-the-counter probiotics or low-fat, sweetened yoghurts.<\/p>\n
\n\u201cMost supplements contain too few live microbes to meaningfully impact your gut flora,\u201d he explains.<\/p>\n
\n\u201cProbiotics aren\u2019t always harmless. For some people, especially those with an inflamed gut, taking probiotics can trigger bloating, gas, or digestive discomfort. The wrong bacterial strains, or poor-quality supplements, can upset your natural microbiome, delay recovery after antibiotics, and in rare cases, cause infections in vulnerable individuals. They are not a one-size-fits-all solution.\u201d<\/p>\n
\nTheir effectiveness depends on factors such as gut condition, strain type, dosage, and timing.<\/p>\n
\nIn conditions like small intestinal bacterial overgrowth (SIBO), probiotics may worsen bloating by increasing gas production.<\/p>\n
\nInstead, Dr Berg recommends plain grass-fed yoghurt, kefir, or home-prepared Lactobacillus reuteri yoghurt, which may support digestion, reduce harmful microbes, and even boost oxytocin to help manage stress.<\/p>\n
\n3. Colon cleanses and detox diets<\/p>\n
\nPopular detoxes and colon cleanses often strip away beneficial bacteria, leading to constipation and irritation. Dr Berg stresses that true detoxification occurs in the liver.<\/p>\n
\nEating nutrient-dense foods\u2014such as leafy greens, liver-supporting vegetables, and healthy fats\u2014supports natural detoxification without disrupting the gut.<\/p>\n
\n4. Overuse of antibiotics<\/p>\n
\nAntibiotics destroy harmful bacteria but also wipe out beneficial gut microbes.<\/p>\n
\nDr Berg warns that frequent or unnecessary use may permanently alter the microbiome, affecting digestion and immunity.<\/p>\n
\nCurrent research shows that gut microbiota may take months or even years to recover after antibiotic use\u2014and in some cases, may never return to their original balance.<\/p>\n
\n\u201cAfter a course of antibiotics, restore your gut by consuming high-quality probiotics, fermented foods like kefir or sauerkraut, and nutrient-dense protein sources. Avoid processed foods and sugar during this period to give your microbiome the best chance to rebalance.\u201d<\/p>\n
\n5. Over-reliance on antacids<\/p>\n
\nAccording to Dr Berg, acid reflux is often caused by low stomach acid rather than excess. Regular antacid use may worsen digestive issues by impairing protein breakdown and reducing mineral absorption.<\/p>\n
\nIn some cases, betaine HCl supplements\u2014under professional guidance\u2014may help restore healthy stomach acid levels.<\/p>\n
\nHe further recommends foods rich in glutamine, including beef, chicken, eggs, dairy, spinach, broccoli, and legumes, along with zinc-rich foods such as red meat, poultry, seafood, eggs, nuts, and whole grains.<\/p>\n
\nFor added gut support, he suggests drinking kefir, sauerkraut juice, bone broth, and soothing herbal teas to provide natural probiotics, reduce inflammation, and promote healing.<\/p>\n
\n6. Low-fat diets<\/p>\n
\nDietary fat triggers bile release, which is essential for digestion and nutrient absorption. Very low-fat diets may slow digestion, reduce vitamin uptake, and disrupt gut bacteria. Healthy fats from eggs, avocado, nuts, and grass-fed butter help maintain digestive balance.<\/p>\n
\n7. Misguided \u201cbalanced diets\u201d<\/p>\n
\n\u201cMany so-called balanced diets are high in refined carbohydrates, which can feed harmful gut bacteria, causing bloating and discomfort,\u201d Dr Berg says.<\/p>\n
\nHe advises reducing refined carbs and sugars while focusing on whole, minimally processed foods.<\/p>\n
\n8. Superfood shakes<\/p>\n
\nAlthough green smoothies are often promoted as gut-friendly, Dr Berg warns that high-fibre smoothies can worsen symptoms in people with inflamed digestive systems.<\/p>\n
\nNutrient-dense, low-fibre foods\u2014such as red meat or eggs\u2014may be better during recovery, offering essential nutrients without overloading the gut.<\/p>\n
\nSupporting gut healing<\/p>\n
\nDr Berg\u2019s recommendations for restoring gut health include intermittent fasting to give the gut time to rest, longer fasting periods for deeper digestive recovery, prioritising sleep and stress management, and getting sunlight exposure to boost vitamin D and regulate melatonin.<\/p>\n
\nHe also encourages eating fermented foods like sauerkraut juice or kefir for natural probiotics.<\/p>\n
\nHe emphasises that gut problems rarely stem from a lack of probiotics or fibre alone.<\/p>\n
\n\u201cThe key is addressing irritation, low stomach acid, and frequent eating patterns,\u201d he says.<\/p>\n
\nNairobi\u2019s fast-paced urban lifestyle\u2014with long commutes, late-night meals, and heavy reliance on processed foods\u2014can worsen gut symptoms.<\/p>\n
\nLocal experts encourage gradual dietary changes, mindful meal timing, and greater use of locally available fermented foods, such as maziwa lala or fermented vegetables, to support gut recovery.<\/p>\n","protected":false},"excerpt":{"rendered":"Gut health is receiving growing attention, but not every wellness trend is actually beneficial.
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