Our gut health is linked to more than just digestion – it can affect nearly every aspect of our wellbeing. In that sense, it makes sense that many of the things we do for our overall health – think prioritising whole foods, hydrating, sleeping well, and staying up-to-date with preventive care – are the same things we can do to protect our gut.

Unfortunately, misinformation about gut health is everywhere, especially on social media where viral trends tout 'cleanses' and other tips that can potentially do more harm than good. Sifting through what’s a good idea (turns out, people fibremaxxing may be on to something) and what’s a dangerous decision can be a complicated task, so we asked gut health experts to break it down. Here are seven things that gastroenterologists wish you would stop doing to your gut.

1. Not giving your gut time to recover after a stressor

Taking certain medications (including antibiotics) or battling a stomach bug or food poisoning can put stress on your gut, explains Dr Joanna Melia, a gastroenterologist at Johns Hopkins. When these things happen, it’s important to be especially protective of your gut health, she says.

What to do instead: Watch for symptoms if you know that your gut may be under acute stress, and consider talking to your doctor about the best way to recover if you notice changes in your gut.

2. Eating 'far away from the farm'

There is a host of evidence to show that ultra-processed foods are linked to a variety of negative health effects. 'Eat as close to the farm as you possibly can, meaning that you’re really trying to minimise processed foods,' Dr Melia says. 'Yes, you can buy organic things in the supermarket, but even that can be actually heavily processed.'

What to do instead: On top of prioritising whole foods, look out for emulsifiers, which help blend ingredients together. They can be found in a lot of products marketed as healthy or organic in grocery stores, Dr Melia explains, and they can weaken your gut microbiome and trigger inflammation.

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3. Missing your fibre goal

Fibre feeds the beneficial bacteria in your digestive tract, and it adds bulk to your stool to support regular bowel movements. Eating more fibre can also help lower inflammation, but 'we have certainly de-emphasised fibre in modern diets,' Dr. Melia says.

What to do instead: Ideally, you should consume 14 grams of fibr for every 1,000 calories in your daily diet. So, if you regularly take in 2,000 calories per day, aim for 28 total grams of fibre. Just be careful to not add too much fibre too quickly, as it can cause bloating and pain if you make a sudden, drastic change.

4. Thinking a probiotic will fix everything

For some people, probiotics are an important part of maintaining their gastrointestinal health, but they’re not a cure-all for everyone, explains Dr Jessica Philpott, a gastroenterologist at Cleveland Clinic. 'I think it's important to avoid believing that one intervention or one pill can fix all problems,' she says.

What to do instead: You can eat fermented foods like kimchi or sauerkraut, which contain probiotics. However, if you’re considering a probiotic supplement, talk to your doctor about whether a high-quality probiotic is right for you. On top of that, remember that you’ll likely have to take other measures to restore your gut health – probiotics can’t do it alone.

5. Not paying attention to how certain foods affect you

There is evidence that connects certain foods, including ultra-processed foods and alcohol, to gut dysfunction. But it’s important to keep in mind that various foods affect everyone differently: For example, some people are lactose intolerant, others are sensitive to high FODMAP foods, and some people don’t have any specific food triggers.

What to do instead: It’s easier said than done, but it is common sense: If you notice that a certain food makes you feel unwell, try to avoid eating it, Dr Melia advises.

6. Skipping colon cancer screening

A colonoscopy is the 'gold standard' for colon cancer screening because it’s the only test that allows doctors to remove polyps during the test itself, Dr Melia explains. That said, there are also blood tests and stool tests that can be less invasive and still provide some clues about your gut health.

What to do instead: Adults at average risk can start screening at age 45 and typically repeat a colonoscopy every 10 years; people with IBD or a family history of colon cancer may start receiving regular colonoscopies sooner.

7. Ignoring persistent GI symptoms

Paying attention to your body is one of the keys to early detection of colon cancer, which is on the rise in young people, Dr Philpott explains. Plus, addressing gastrointestinal symptoms promptly also helps manage chronic conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). These conditions aren't curable, but they are treatable, adds Dr. Philpott.

'People sometimes get very angry at themselves and their gut because they're having this problem, and it's really not their fault and it's not their gut's fault either,' says Dr Philpott. 'I think sometimes just acknowledging the problem, having patience and understanding it's gonna be more of a marathon than a sprint.'

What to do instead: If you notice changes in your digestion, unexplained weight changes, fatigue, or other signs that your gut may not be functioning properly, see your doctor. They can help you figure out what’s going on and come up with a treatment plan.

The bottom line

Staying on top of your gut health means eating a healthy diet, knowing what’s 'normal' for you, and keeping up-to-date with colon cancer screening. If you pay attention to how the foods you consume influence how you feel and take action if you have symptoms, you’re well on your way to protecting your gut health.