Digestive wellness has emerged as one of the hottest topics across social media platforms, with new trends popping up daily promising miraculous benefits. From drinking chia seed water and sea moss gel to sipping bone broth for gut healing, these foods are credited with everything from improved mood to increased energy levels. However, scientists are urging caution, warning that the reality is far more nuanced and many viral claims simply don’t hold up under scrutiny. For most healthy individuals, the obsession with gut healing is unnecessary, as experts emphasize that dramatic interventions are rarely needed.
The gut microbiome encompasses the entire digestive tract from mouth to anus, home to trillions of bacteria, viruses and fungi that play a crucial role in bodily function. Science presenter Caroline Steel explains that this internal ecosystem “affects your mental and physical health” in profound ways. Steel notes that our gut microbiome is “more unique than a fingerprint,” with a healthy microbiome linked to better energy extraction from food, improved blood sugar regulation and stronger immunity. Research also suggests connections between gut health and mental wellbeing, including reduced anxiety and enhanced mood.
When it comes to trendy superfoods, microbiologist Alan Walker and gut health scientist Dr. Megan Rossi acknowledge that many popular trends contain a “grain of truth” but their effects are often exaggerated and presented as miracle cures. Chia seed water is rich in fiber, “which can feed beneficial gut bacteria and help with bowel regularity,” according to Rossi. Walker clarifies that no single fiber source is sufficient because different microbes feed on different fibers, making diversity more important than any one ingredient. “There’s no harm in drinking chia seed water, but by itself it has little benefit,” he concludes.
Olive oil is generally considered anti-inflammatory, heart healthy and may help relieve constipation, Walker explains. However, there is minimal evidence that taking a concentrated shot of oil specifically promotes the microbiome. “There is no significant difference between drinking pure oil and adding it to food,” Walker states. Sea moss gel, a type of algae, has gained popularity for containing fiber along with certain vitamins and minerals. Despite this, Rossi says “there is very little scientific evidence supporting its use for improving the gut microbiome or digestive function.” She particularly warns against high doses, especially for people with inflammatory bowel disease, while Walker adds that algae can be a source of heavy metals and iodine, so excessive intake may cause health problems.
Bone broth, obtained by long simmering of animal bones, is rich in nutrients but Walker explains that most of these substances are absorbed in the small intestine while most gut microbes live in the large intestine, meaning very little reaches the microbes themselves. “There is no solid evidence it has beneficial effects on the gut microbiome,” he adds. Rossi agrees and warns about “the negative effect it can have on cholesterol levels if saturated fat is not removed from the top.” Kombucha is fermented tea, and Rossi says she is “a big fan” of traditional kombucha because it contains natural acids and antioxidants. However, she cautions that not all kombuchas are equal. “Look for floating particles, which is a sign of living culture, check if vinegar has been added since real kombucha doesn’t need it, and avoid sugar-free varieties with added sweeteners,” she advises.
Caroline Steel emphasizes that signs of gut problems can include persistent constipation, diarrhea, excessive gas or constant abdominal pain. In such cases, seeking medical advice is important rather than turning to extreme diets. “If you have a gut problem, then something like cutting out bread won’t cure it,” she stresses. She emphasizes that most people don’t need dramatic dietary changes, noting “most of us don’t need to heal our guts because if your gut is healthy, none of this will make a difference.” Instead of following trends, she recommends simple steps for healthy guts such as “eating more plants, increasing fiber intake and reducing ultra-processed food.”
Understanding the gut microbiome requires recognizing its complexity and individual nature. The human digestive system houses approximately 100 trillion microorganisms representing thousands of different species, collectively weighing about 4 pounds. These microbes perform essential functions including producing vitamins, breaking down complex carbohydrates and training the immune system. Fiber serves as the primary food source for beneficial gut bacteria, with experts recommending at least 25 to 30 grams daily from varied sources like fruits, vegetables, whole grains, legumes and nuts. Fermented foods containing live cultures, such as yogurt, kefir, sauerkraut and kimchi, can introduce beneficial bacteria, though their effects vary among individuals. Prebiotics are specific types of fiber that selectively feed beneficial bacteria, found naturally in foods like garlic, onions, leeks, asparagus and bananas. The gut-brain axis represents a bidirectional communication system between the digestive tract and central nervous system, explaining why gut health can influence mood, stress levels and cognitive function.
What are your thoughts on these popular gut health trends, and have you tried any of them in the comments?
