Not every healthy food is healthy for every gut, expert warns

From protein bars and flavoured yoghurts to superfood smoothies packed with seeds and supplements, wellness culture has reshaped how people approach healthy eating. But when it comes to gut health, more does not always mean better.

In a conversation with HT Lifestyle, Dr Debojyoti Dhar, Co-Founder and Director of Leucine Rich Bio Pvt Ltd (BugSpeaks) — a pioneering microbiome enterprise in South Asia — shed light on why even foods positioned as healthy choices can sometimes work against gut health.

Why the gut responds differently to the same foods

Dr Dhar's central argument is that the gut's response to food is shaped by each person's unique microbiome, making the idea of universal healthy eating a flawed one.

"Healthy eating should feel straightforward. Somehow, it has become the most contested topic in wellness, and the gut is paying the price. The gut is not a passive system. It reads every meal as a signal. That signal either supports the trillions of microbes regulating immunity, metabolism, and inflammation, or it quietly works against them," he said.

He pointed to a widespread assumption as the root of the problem: the belief that a food labelled healthy will automatically benefit everyone who consumes it.

"The problem today is not ignorance of nutrition. It is the assumption that what is marketed as healthy is automatically healthy for everyone," he added.

Can packaged health foods harm gut health?

Dr Dhar raised particular concern about the hidden ingredients in many products that carry a health-conscious image.

"Protein bars. Sugar-free snacks. Flavoured yogurts. These sit in shopping carts under a health halo. Many contain emulsifiers, gums, sugar alcohols, and preservatives that some guts simply do not tolerate well. Not because the person is unhealthy, but because their specific microbial ecosystem responds differently to those ingredients," he explained.

The consequences of this intolerance, he noted, are often persistent and difficult to attribute to a specific cause.

"The disruption often shows up as bloating, irregular digestion, or low-grade inflammation that never quite resolves," he said.

Are even natural foods always gut-friendly?

The expert's scrutiny extends beyond processed products to foods that are almost universally regarded as nutritious. According to Dr Dhar, even these can cause problems for certain individuals.

"Even foods nobody questions deserve scrutiny. Raw cruciferous vegetables, consumed in excess, can stress digestion in individuals who lack the microbial capacity to break them down efficiently. A smoothie loaded with chia seeds, protein powder, adaptogens, and frozen fruit is not automatically easier on the gut. For some, it is the opposite," he said.

He argued that the real question is not whether a food is considered healthy in a general sense, but whether it is compatible with a specific person's gut.

"This is where the real conversation needs to happen. Not whether a food is healthy in theory, but whether it is healthy for that particular gut. Two people can eat the same meal and walk away with completely different outcomes. That difference lives in the microbiome," he explained.

What the gut actually needs

Rather than chasing the latest wellness trends, Dr Dhar urged a more measured and individual-centred approach to nutrition.

"Nutritional overload dressed as wellness is still overload. The gut thrives on diversity, consistency, and balance. Not the latest trend stacked on top of yesterday's trend. Understanding what the body struggles to process is sometimes the most intelligent health decision a person can make," he concluded.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.