We hear nutrition advice and information from a variety of sources, including social media, and it often can be conflicting. “There’s so many influencers saying things, and it’s hard to delineate what’s real, what’s not, what’s evidence-based and what’s just kind of heresy,” said Rick Harrison, registered dietitian with Virginia Mason Franciscan Health. Harrison says there are many myths, and it’s important to focus on science-backed nutrition for weight and gut health. Myth 1: Cutting all carbs is the key to weight loss. Carbs are a main source of energy, and healthy carbs have important nutrients to help with digestion. “Not even can you have carbs, you should have carbs,” Harrison said. Carbohydrates rich in fiber, like brown rice and chickpea pasta, can boost digestive health and keep you fuller longer. Myth 2: All fats should be avoided to lose weight. Healthy fats, like olive oil, avocado, salmon and nuts, are key for nutrient absorption and gut health. Saturated fats, like butter, cheese and donuts, do affect cardiovascular health. “They fit into a healthy diet, but everything in moderation,” Harrison said. Healthy fats can actually lower “bad” LDL cholesterol and raise “good” HDL cholesterol. Probiotics and prebiotics can help you maintain a healthy gut microbiome, which is important because there is a connection between our gut and brain. Prebiotic foods, including whole grains, vegetables and fruit, feed healthy bacteria in your gut. Yogurt, kefir, kombucha, kimchi and sauerkraut are examples of probiotic foods that get the healthy bacteria into your gut. “All of these things already have those good microbes in them, so when we eat them, then they make it to our gut and then they flourish,” Harrison said. Learn more about nutrition and the comprehensive Center for Weight Management on Virginia Mason Franciscan Health’s website. Sponsored by Virginia Mason Franciscan Health Segment Producer Joseph Suttner. Watch New Day Northwest 11 a.m. weekdays on KING 5 and streaming live on KING5.com. Contact New Day.