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The pursuit of gut health has become a prominent trend on social media, with numerous foods and practices touted as solutions for overall well-being. However, researchers caution that the benefits attributed to these products are often oversimplified and lack robust scientific backing.
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From drinking water with chia seeds first thing in the morning to adding marine moss gel to smoothies or consuming bone broth to “heal” the gut, various products have gained popularity for their purported effects, including increased energy and improved mood. Scientists emphasize that while some may contain beneficial components, the picture is more complex, as research on the microbiome is still evolving. This growing interest in gut health highlights the public’s desire for proactive wellness strategies, but also underscores the necessitate for evidence-based information.
The intestinal microbiome plays a significant role in health, but for most healthy individuals, there is insufficient evidence to justify constant intervention in this microbiome. Experts agree that many recommendations regarding gut health are based on incomplete observations and presented as universal solutions.
The Role of the Intestinal Microbiome
Within the intestinal system resides the gut microbiome, comprised of trillions of bacteria, viruses, and fungi that influence bodily functions and impact both physical and mental health.
A balanced microbiome is associated with improved energy utilization from food, blood sugar regulation, and immune response. Recent studies have also explored its connection to emotional well-being, including levels of anxiety and mood.
How Effective Are Trendy Foods?
Microbiologist Alan Walker and Megan Rossi, a gut health specialist, explain in an interview that many viral products contain “a small grain of truth” but are often promoted as miracle cures. Below is an analysis of some of the most widely disseminated:
- Chia seed water: the seeds provide fiber, “which can feed beneficial gut bacteria and aid in bowel regularity,” according to Rossi. Walker clarifies that no single type of fiber works in isolation, as different microorganisms require different sources. While drinking chia seed water is not considered risky, its benefits are limited if consumed as a sole strategy.
- Drinking olive oil: Walker notes that olive oil is known for its anti-inflammatory properties, heart-health benefits, and ability to relieve constipation. However, he emphasizes that there is no clear evidence that consuming it in its concentrated form improves gut microbiota.
- Marine moss gel: this product, derived from algae, has become popular due to its fiber, vitamin, and mineral content. Rossi states that “there is remarkably little scientific evidence to support its use for improving gut microbiota or digestive function” and discourages consumption in high doses, especially for people with inflammatory bowel disease. Walker adds that algae can contain heavy metals and iodine, posing risks if consumed in excess.
- Bone broth: this food is obtained by simmering animal bones on low heat for at least 24 hours with an acidic ingredient and herbs or vegetables to extract proteins and minerals. Walker explains that most of these nutrients are absorbed in the small intestine, while microbes reside primarily in the large intestine, so there is no solid evidence that it has systemic beneficial effects on the gut microbiome. Rossi adds that she has observed the negative effect it can have on cholesterol levels if the saturated fat is not removed from the surface.
- Kombucha: this fermented tea contains natural acids and antioxidant compounds. Rossi states she is “a big fan” of traditional kombucha, while warning that not all commercial versions are equal. She recommends looking for signs of active fermentation, avoiding products with added vinegar, and discarding those with sweeteners like stevia.
Experts emphasize that persistent constipation, diarrhea, excessive gas, or constant abdominal pain may indicate an intestinal problem. In these cases, they stress the importance of consulting a doctor and not resorting to restrictive diets.
The specialist concludes that most people do not need to “heal” their gut, because if the gut is healthy, none of this will make a difference. Instead of following trends, she recommends general measures such as eating more vegetables, increasing fiber intake, and reducing consumption of ultra-processed foods.
