Stop Overthinking Your Gut Health: Wellness Trends Fact Versus Fiction

If your social media feed is any indication, optimal gut health requires a cabinet full of supplements, a microbiome testing kit and a perfectly timed eating schedule synced to your circadian rhythm. But according to two Vail Health experts, navigating the world of gut health can be more nuanced than social media makes it seem. Naturopathic Doctor Eliza Klearman, who specializes in functional medicine, and Nurse Practitioner Allisa Corsbie, who specializes in gastroenterology and hepatology, cut through the clutter to separate gut health fact from fiction, and their advice might be simpler than you’d expect.

Trending Tools: What the Experts Actually Think

According to Klearman, it’s important to remember that “functional medicine is inherently individualized, so what works for someone on social media may not be appropriate for you.” She also says that “pairing credible sources with individualized guidance from a trusted clinician is where people get the best outcomes.” From a functional medicine perspective, Klearman says the goal is to understand why symptoms are happening, not just how to suppress them.

When asked about microbiome testing kits, Corsbie recommends against many direct-to-consumer tests because “there is a lack of standardization and unclear guidance due to absence of scientific evidence with what to do with the results.” She adds that the tests are expensive, not covered by insurance and do not factor into her clinical decision making.

Klearman agrees that many direct-to-consumer tests and supplements are heavily marketed and can create confusion for patients. However, she notes that there are also clinically validated tests and evidence-based supplements that can play an important role when used appropriately and interpreted in the context of an individual’s health history, symptoms, and goals.

“There’s a big difference between ordering random tests or supplements online based on social media trends and working with a trained functional medicine clinician who understands how to apply these tools appropriately,” Klearman explains. “There are high-quality, research-backed tests and medical-grade supplements that can provide meaningful insight and support for some patients. The key is personalization, quality, and clinical context.”

Corsbie also notes that, regarding circadian rhythms and the discussion of whether when we eat is just as important as what we eat, “the data is a bit limited.” That being said, for most GI issues, she suggests not eating within a few hours of bedtime.

Klearman adds that while research is still evolving, she often sees significant improvements in energy, digestion, sleep, and metabolic health when patients eat more consistently and avoid late-night eating.

With so many competing health trends vying for attention, knowing where to actually focus your energy matters. While most adults are told that physical health is intertwined with mental health and that proper eating, sleeping and exercising contribute to overall well-being, Klearman explains that there isn’t necessarily one pillar of health to prioritize.

She emphasizes that the gut doesn’t function in isolation; it’s deeply connected to the brain, immune system, and metabolism, which is why lifestyle factors like stress and sleep play such a critical role.

“I don’t think there’s a single hierarchy because these systems are so interconnected,” she explains. “But clinically, I often start with sleep and nervous system regulation. If someone isn’t sleeping well or is chronically stressed, it becomes very difficult to improve digestion, hormones, metabolism or mental health. We also tend to see much lower follow-through when someone is in a constant state of stress. I think of it less as a ranking and more as a foundation – each layer supports the others.”

Regarding kids and gut health, both Klearman and Corsbie believe that building this foundation starts in childhood. But instead of focusing on supplements or testing, it’s more about teaching the importance of real food, adequate fiber, time outdoors and good sleep from the beginning.

“These seemingly simple things are often lacking in our youth, yet they are essential for developing a healthy gut,” Klearman says. Corsbie adds that the building blocks of gut health begin at birth and that, “while specific influences and approaches vary with each stage, a diet that focuses on whole foods and limits consumption of processed foods is recommended.”

Navigating Supplements and Social Media

Probiotics have also become a pervasive topic of conversation, but Corsbie says that “the American Gastroenterological Association only recommends probiotics in certain populations with very specific conditions.” Additionally, she points out that “dietary supplements are not FDA approved and may contain inaccurate ingredient amounts or are contaminated with unlisted ingredients.” Therefore, she explicitly states that they should only be taken under the guidance of a healthcare provider based on reputable medical guidelines.

Klearman notes that this is why supplement quality matters, and why she recommends evidence-based, third-party-tested products guided by a qualified clinician rather than purchasing trending products online. Since social media has become a popular platform for various types of news, experts warn to tread carefully.

“I worry about the information continually presented to the public by those unqualified to do so, and that many have financial gain in what they promote,” says Corsbie.

While Klearman feels that social media has made health more accessible, she notes that “they’ve also made it more confusing.” Much of the online conversation about wellness is “oversimplified or taken out of context” and “rewards bold claims and quick solutions,” she says. Both practitioners see that people are overwhelmed with the plethora of trends and end up trying them without fully understanding the health implications.

In a wellness landscape that profits from complexity, Klearman and Corsbie offer a refreshingly straightforward prescription: eat real food, move your body, sleep well and manage stress. No kit required.

“In reality, most people benefit from simplifying, not adding more, and focusing on consistent daily habits rather than chasing the latest trend,” Klearman says.

Simple Steps for Better Gut Health

Forget the trending supplements and pricey testing kits. According to these Vail Health experts, these foundational habits make the biggest difference:

• Eat real food: Focus on whole, minimally processed foods. Prioritize quality protein, healthy fats, and a variety of fiber-rich plants to support digestion and overall health.

• Prioritize sleep: Sleep resets the nervous system, supports brain detoxification, and improves how every system in the body functions.
• Move your body: Regular movement supports gut motility, digestion, and long-term health.
• Manage stress: The gut and brain are deeply connected, which is why chronic stress can have such a profound impact on digestion, inflammation, sleep, and overall health. Supporting the nervous system is often one of the most important steps in improving gut health.
• Spend time outdoors: Nature supports mood, circadian rhythm, and a healthy microbiome through exposure to beneficial bacteria in our environment.
• Skip late-night meals: Finish eating a few hours before bed and aim for about a 12-hour overnight fast to support digestion and metabolism.
• Use supplements thoughtfully: Supplements can be game-changing in specific cases, but they’re not one-size-fits-all and should be used strategically, not as a shortcut.