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Social media is usually rife with misinformation about how to boost health, and various tricks to your improve your digestion and gut microbiome are no exception.
The truth is that a healthy, balanced diet of mostly whole, plant foods can be a powerful way to reduce the risk of disease, but many Americans are too often relying on ultraprocessed items and consuming too little fiber.
At the same time, colon cancer rates have been rising in people under 55 and it's now the leading cause of cancer death in this age group. It's not clear exactly way, but environment and lifestyle may both play roles.
For Colon Cancer Awareness Month, Dr. Roshini Rajapaksa, a gastroenterologist at NYU Langone Health, shared some of the top digestive health myths and what she wants people to ditch.
MYTH: Lemon Water “Detoxes” the Stomach
Lemon water doesn't detox the body because that's the job of the liver and kidneys, Raj explained. That said, the acid in the lemon water may aid digestion by stimulating bile and gastric juices, and the water boosts hydration. Heating the water likely won't have much of an effect, though if you find it soothes your stomach, there's nothing wrong with doing so.
MYTH: You Can Never Have Too Much Fiber
If you consume too much fiber too quickly, it can cause bloating and pain. "Also, if you do not take it with added water, fiber can congeal in your gut and stop you up," Raj said.
You should aim for 25-30 grams of fiber a day for benefits like lower cholesterol, weight management and blood sugar control. Increase your fiber intake slowly to hit this goal: Shoot for about 5 grams more each week, TODAY.com previously reported.
MYTH: Probiotics Permanently Fix Our Guts
"Probiotics (good bacteria) need to be taken consistently to keep those good bugs thriving in your gut. If you stop them, there is a good chance your gut will revert to its prior bacterial composition," Raj said.
Her go-to probiotic foods include yogurt, saurkraut, miso, kimchi and kefir. Probiotic supplements should be taken daily and consistently, according to the package directions.
MYTH: If You Think You Have Celiac Disease, Stop Eating Gluten Before Being Tested
"Both the blood test and the endoscopic test for celiac disease become falsely normal if you cut out gluten, so keep eating gluten until you get tested," Raj explained. "We start with a blood test, but the gold standard for diagnosis is an upper endoscopy with biopsies of the small intestine."
If you think you may have celiac disease, symptoms include bloating, diarrhea, fatigue, skin rash and abdominal pain. It's an is an autoimmune disease that can present in adulthood, even if you have consumed gluten for years without issue.
MYTH: Heartburn Is the Only Symptom of Acid Reflux
Not everyone with reflux gets heartburn. Some people have “silent reflux,” Raj said, with symptoms like throat-clearing, cough, sore throat, burping, bad breath or trouble swallowing. Others have so few symptoms that only dentists or ear-nose-throat doctors will notice the effects.
Myth: Spicy Food Causes Stomach Ulcers
Spicy foods do not cause stomach ulcers, but they may irritate an existing ulcer and cause more pain, Raj said. Majority of ulcers are caused by a bacteria called H. pylori. It's a common infection often acquired during childhood that stays dormant until adulthood, when it can cause stomach inflammation or ulcers.
The second most common cause of ulcers is the use of non-steroidal anti-inflammatory medicines like ibuprofen and aspirin, which can damage the lining of the stomach, leading to ulcers.
MYTH: Most Colon Cancers Are Hereditary
About 70-80% of colon cancer cases do not involve family history, which means everyone should get screened, regardless of whether they have a relative with colon cancer, Raj advised.
The current recommended age to start screening is 45, but you should be screened sooner if you have a family history of colon cancer or symptoms like rectal bleeding, change in bowel habits, abdominal pain, weight loss or anemia.
"We are seeing younger people getting colon cancer so screening is more important than ever," Raj added. "Colonoscopy remains the gold standard test."
