Gut Health Myths I Wish I Knew When I First Got IBS
When I first started struggling with IBS, there was almost no support. Thirty years ago, you were pretty much on your own — and even ten years ago, advice was patchy and inconsistent at best. Nothing really shifted for me until I discovered the microbiome. That was the turning point — everything changed.
But even now, with all the new science, I still see myths being bandied about as truths. And those myths can keep people stuck, or even make them worse. So here are my myth-busting tips — drawn from both knowledge and lived experience.
Myth 1: “Diet alone can cure IBS”
For some people, diet really does feel like the answer — but that’s usually because they just needed to cut out the crap, the ultra-processed foods, the sugar and the sweeteners. For others, IBS is far more complex and multifactorial. Food is part of the picture, but so are stress, sleep, gut–brain communication, motility issues and the microbiome itself.
👉 What helps: diet changes are powerful, but lasting relief usually comes when you look at the bigger picture — lifestyle, stress, movement, and sometimes testing to get the right answers. ( Do’t be put off by the title of the blog below. It’s good!)
https://www.food4healthyguts.com/blogs/stress-and-digestion-and-christmas
Myth 2: “More fibre is always better”
As an IBS sufferer, I need to be careful with fibre. Not all fibre is beneficial. Why? Because the bulking kind — insoluble fibre — is very different from the soluble kind that soothes and softens. The idea that “fibre-maxxing” will magically fix your gut is, frankly, ludicrous.
👉 What helps: introduce fibre slowly, focus on the soluble types (like oats, chia, psyllium), and listen to your gut. One size does not fit all here.
https://www.food4healthyguts.com/blogs/fibermaxxing-isnt-always-better
Myth 3: “Probiotics are a magic bullet”
I started my probiotic journey with Chuckling Goat kefir — 27 bacterial strains in one bottle. I still love it and drink it every day. Later, I needed something portable and switched to VSL#3, a highly researched probiotic with 450 billion bacteria. Along the way, I learned an important lesson: probiotics need to be strain specific. Not everyone needs to blast their microbiome with a massive dose.
And here’s the problem: many probiotic products and foods on the shelves aren’t backed by research, aren’t strain specific, and are padded out with sweeteners, bulkers, and fillers. No wonder they don’t work.
👉 What helps: don’t guess. Let me do the research for you and guide you towards the strains and formats that actually make a difference.
https://www.food4healthyguts.com/blogs/prebiotics-and-probiotic-diarhoea
Myth 4: “Leaky gut is the root of all problems”
The truth? Leaky gut (increased permeability) happens in many conditions and can sometimes be a root cause — but not always. Healing isn’t about throwing money at fancy supplements; it’s about addressing the real triggers like stress, poor diet, infections, and inflammation. When permeability is high, your immune system is on constant red alert. The goal is to calm the immune system, support repair, and give your gut the conditions it needs to heal.
👉 And as always, there’s no quick fix. A personalised approach is what works best.
https://www.food4healthyguts.com/blogs/food-intolerance-test-ibs-guthealth
Myth 5: “Gut health is only about food”
In the early years, I obsessed over every bite. But no one told me that stress hormones can empty your bowels faster than any dodgy takeaway, or that lack of sleep can inflame the gut lining. The truth? Gut health is a whole-body project — stress, sleep, exercise, medications, and hormones all matter just as much as what’s on your plate.
And we haven’t even covered bile sludge, acid reflux, or low stomach acid! Your IBS is never just one thing. It will have taken years to get to where you are, so it will take a little time and consistency to get you back on track.
👉 The good news? With me in your corner, guiding you, you can absolutely feel better — and a whole lot lighter.
What I’d Tell “Past Me”
If I could go back, I’d say: “Jackie, stop believing the hype. IBS isn’t cured by a single food or pill. It’s about balance, patience, and learning your own gut’s language.”
And if you’re reading this now, I’d love to know: what gut health myth did you once believe? Comment below or send me a message — let’s swap stories.
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