Medics have cautioned against restrictive or extreme diets, noting that they can pose serious health risks, including muscle loss, nutrient deficiencies and imbalances in gut bacteria.
The advice follows a global rise in diet and health trends, including in Bahrain, with experts warning that much of the advice circulating on social media lacks scientific backing and can do more harm than good.
Among the most popular trends are water fasting for up to 72 hours, intermittent fasting, the carnivore and keto diets, as well as other low-carbohydrate approaches.
Awali Hospital clinical dietitian Dr Aldana Alaamer told the GDN that gut health has emerged as a major focus in recent years, with some patients becoming overly restrictive by cutting out multiple food groups in the belief that this will improve their digestive health.
“In practice, this can have the opposite effect, as dietary variety is essential for supporting a healthy gut microbiome,” she explained.
She also highlighted a common misconception that probiotics alone can resolve gut-related issues. “While they can be helpful in certain cases, they are not a complete solution on their own,” she noted.
Dr Alaamer emphasised that gut health is influenced by a range of factors, including overall diet quality – particularly fibre intake – as well as hydration and lifestyle habits.
According to the World Health Organisation, adults should consume around 25 to 30 grams of fibre daily, with some recommendations rising to 38 grams for men. However, less than 20 per cent of the global population meets these targets, with average intake typically between 15 and 20 grams per day.
She also noted that bloating is often misinterpreted as a sign of poor gut health or food in tolerance. “For example, a mild increase in bloating can be a normal response when fibre intake is increased,” she explained.
Dr Alaamer recommends the Mediterranean diet, describing it as both effective and sustainable in the long term.
“It is not restrictive and focuses on overall diet quality, encouraging vegetables, fruits, whole grains, legumes, nuts and olive oil, along with moderate amounts of fish and dairy, while limiting processed foods and red meat,” she said. “It is also rich in healthy fats and fibre, and its emphasis on whole foods and antioxidants gives it anti-inflammatory benefits.”
She added that patients are generally better able to maintain this balanced approach, making it more effective over time.
King’s College Hospital London-Dubai Bahrain Clinics clinical dietitian Dr Suzan Trabulsi highlighted fasting as one of the most misunderstood or misapplied diets, with many people believing that longer fasting automatically leads to better results.
“This is not what we see clinically,” Dr Trabulsi, who is based in Dubai and periodically visits the Bahrain hospital, said.
Research shows that extended fasting periods can lead to intense hunger, which may result in overeating or poor food choices. For example, consuming 2,000 calories within an eight-hour eating window will not lead to weight loss, even if a person fasts for the remaining 16 hours.
Scientific reviews also suggest that prolonged fasting can trigger a ‘starvation response’, in which the body slows its metabolism to conserve energy. This adaptation can cause weight loss to plateau, as the body becomes more efficient at functioning on fewer calories.
“Carbohydrates are another area of confusion,” Dr Trabulsi said, noting that many patients still believe they must be eliminated entirely. “In reality it is about choosing the right types and managing portions.”
She warned that restrictive or extreme diets can carry significant risks. “Patients can experience muscle loss, nutrient deficiencies, low energy levels and imbalances in gut bacteria,” she explained.
Offering practical advice, Dr Trabulsi also encouraged a more sustainable approach, such as Mediterranean-style eating.
Royal Bahrain Hospital chief dietitian Dr Hanoof Alrayis cautioned against adopting diet trends without professional guidance.
“Diet trends should align with established nutrition research from credible sources, not just marketing and influencers,” she told the GDN.
She urged people to be wary of quick fixes and extreme restrictions, stressing the importance of sustainability.
Dr Alrayis recommended focusing instead on balanced meals, adequate protein intake and regular eating patterns throughout the day.
A recent global study conducted across 30 countries by Ipsos found that 45pc of people worldwide are currently trying to lose weight. This figure rises to 50pc in Saudi Arabia, Singapore and the US.
julia@gdnmedia.bh
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