Diet Culture and Gut Health: Is the Glorification of Smaller Bodies Making Us Sick?

Even at the doctor’s office, we’re often told that being healthy means weighing less. It’s no surprise that the weight loss industry in the U.S. is worth 73 billion dollars a year. But are these messages actually good for our health? Or are they just ways for companies to make money?

Social Media and Weight Control

We interact with the world through screens more than ever before. Social media gives us a way to share health advice widely, but it also spreads ideas about how we “should” look. Social media platforms are filled with videos of young, fit people promoting weight loss or detox products without any scientific proof that they work. Algorithms make it worse—watching one weight loss video can lead to many more weight loss videos popping up in your feed.

Studies show that spending too much time on social media, especially looking at posts focused on appearance, can make people feel worse about themselves. It’s linked to anxiety, depression, dissatisfaction with how we look, and extreme dieting behaviors.

The Dieting Trap

Dieting has become so normal in the U.S. that nearly half of Americans try to lose weight every year. But research shows dieting often leads to gaining back more weight than was lost, which can cause health problems like high blood pressure, high cholesterol, and a slower metabolism. This cycle of losing and gaining weight increases the risk of developing eating disorders, especially when people use extreme dieting tools like diet pills, laxatives, or fasting.

Teens with larger bodies are at the highest risk of using extreme weight loss methods, which puts them at greater risk of developing eating disorders later in life. Studies also show that dieting for weight loss can make people eight times more likely to develop an eating disorder compared to those who never diet.

Dieting and Gut Health

There isn’t much research yet on how dieting affects gut health, but we know that eating disorders can cause many stomach and digestion problems. These include bloating, constipation, stomach pain, and even conditions like irritable bowel syndrome (IBS). Extreme dieting can change how your stomach and intestines work, making it harder for your body to digest food and absorb nutrients.

For people with eating disorders, these symptoms may get better with treatment, but some issues could last long after recovery. This creates a vicious cycle, as some people may avoid eating because they think it will stop their stomach problems. But this often makes the symptoms worse since not eating is what initially led to the problems.

Microbiome

Your gut is full of bacteria that play a big role in your overall health. Extreme dieting and eating disorders can disrupt this balance, leading to a condition called dysbiosis. People with eating disorders often have fewer “good” bacteria, which can weaken their immune system, increase inflammation, and even worsen mental health issues like anxiety and depression.

Some gut bacteria in people with eating disorders seem to help their bodies survive on very little food by extracting extra calories or suppressing appetite. But these changes can also cause problems, like constipation and more inflammation.

What Can You Do?

Our digital world plays a big role in how we view health and our bodies. Social media has flooded our minds with messages about losing weight to fit in with society’s standards. Social media influencers often push unhealthy ideas about weight loss, leading many people to develop extreme dieting behaviors. These behaviors can cause serious issues for the gut and overall health. Gut bacteria also change during extreme dieting, which may explain why some eating disorders worsen mental health problems like anxiety.

Your gut does so much more than digest food; it influences your immune system, mood, and even brain function. Taking care of your gut health is all about creating a balanced, thriving microbiome—a diverse community of bacteria living in your digestive tract. Here are five practical tips to support your gut health that have nothing to do with weight.

1. Eat More Plants and Fiber

Fruits, vegetables, whole grains, legumes, and nuts are rich in fiber, which feeds the good bacteria in your gut. Aim to “eat the rainbow” to ensure you’re getting a variety of nutrients and fibers that promote a diverse microbiome. For example, enjoy colorful salads, hearty soups, or roasted veggies as part of your daily meals.

2. Incorporate Fermented Foods

Fermented foods like yogurt, kimchi, sauerkraut, kefir, and miso are packed with probiotics—live bacteria that can help replenish and balance your gut microbiome. Start small if you’re new to these foods, as a little can go a long way in improving gut health.

3. Stay Hydrated

Water plays a vital role in digestion and nutrient absorption. Staying well-hydrated helps move food through your digestive tract, promoting regularity and a healthy gut environment. Aim for consistent hydration throughout the day by sipping water, herbal teas, or other non-caffeinated beverages.

4. Manage Stress

Stress can wreak havoc on your gut by disrupting the gut-brain axis, which connects your central nervous system and digestive system. Practice stress-management techniques like meditation, yoga, deep breathing, or journaling to keep your gut (and mind) at ease.

5. Prioritize Sleep

Your gut bacteria have a daily rhythm, and poor sleep can throw it out of balance. Prioritize getting 7–9 hours of quality sleep each night by maintaining a consistent bedtime, limiting screen time before bed, and creating a relaxing nighttime routine.

Final Thoughts

Focusing on gut health is about nurturing your overall well-being. By focusing on your gut instead of your weight, you’re not only supporting your digestive system but also boosting your immunity, mood, and energy. Remember, small, consistent changes can lead to lasting benefits for your gut and your whole body.