Gut health, it turns out, is not a well-defined concept. That means it’s not always possible to tell whether it’s improving or whether you even have a problem with it in the first place. Two researchers from the Food & Mood Centre at Deakin University wrote in a Lancet journal article and on the Conversation about the fact that gut health has become more of a marketing buzzword than a scientific or medical phenomenon.
The microbiome is also important—but again, scientists have not managed to come up with a way to reliably tell the difference between a healthy and an unhealthy microbiome. The exact population of microbes in two healthy people’s guts may differ, for example. And despite ongoing research, we still can’t test your gut microbes and tell you what’s wrong with you (outside of a few specific cases, like Clostridium difficile infection).
"Gut health" talk is often just marketing
Whatever the angle, the idea that gut health is important to overall health has provided a marketing boost for a plethora of products, foods, and practices that are supposed to be good for you. Probiotics, for example, are suggested to treat or prevent gastrointestinal troubles. But many fermented foods like yogurt and kombucha don’t affect the makeup of the gut microbiome, and even when they do, it's not always clear if they’re affecting it for the better.
There is no solid human evidence yet that intake of processed foods or refined sugar leads to negative effects on the entirety of the aforementioned gut health parameters. Neither are lists of top ten gut health foods particularly helpful or insightful; instead they simplify the complexity of diet to a handful of foods high in fibre without appreciation of important nuances.
A generally varied diet that includes whole grains, fruits, and vegetables will probably be good for your gut health. So will other healthy habits like exercising and avoiding smoking. As they further discuss in the Conversation article, gut health isn’t a thing you achieve by drinking kombucha or eschewing sugar; rather, “it’s dietary patterns and overall habits, not individual foods, that shift the dial.”
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