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Gut health has surged in popularity across social media platforms, with many endorsing various trendy foods and drinks said to improve digestion and overall wellbeing. From starting the day with chia seed water to mixing sea moss gel into smoothies or drinking bone broth to “repair” the gut, these items are often touted for boosting energy and enhancing mood. However, the scientific community points out that the situation is more nuanced, and research on gut health continues to evolve as new findings emerge regularly.
The gut microbiome—comprised of trillions of bacteria, viruses, and fungi residing throughout the digestive system from mouth to anus—is fundamental to how the body works and significantly influences both physical and mental health. BBC science broadcaster Caroline Steel highlights that each person’s microbiome is unique, more so than a fingerprint, and maintaining a healthy one supports better extraction of energy from food, regulation of blood sugar, and immune defense mechanisms.
Experts like microbiologist Alan Walker and gut health specialist Dr. Megan Rossi acknowledge that while some popular gut-focused foods contain elements beneficial to health, they are frequently exaggerated in their effects. For instance, chia seeds are high in fiber that benefits gut bacteria and aids digestion, but relying on a single fiber source is insufficient since different microbial species require diverse fibers. Olive oil offers anti-inflammatory properties and cardiovascular benefits, yet consuming it as a concentrated “shot” provides no special advantage for the microbiome compared to using it in cooking.
Other fads also warrant caution. Sea moss gel, although rich in fiber and nutrients, lacks strong scientific support for gut benefits, and high intake might pose risks, especially for individuals with inflammatory bowel conditions due to potential heavy metal content. Bone broth is nutrient-rich, but most nutrients are absorbed before they reach gut microbes, limiting its impact on the microbiome. Kombucha, a fermented tea rich in natural acids and antioxidants, can be beneficial if it is traditionally made and free of added sweeteners or vinegar. Overall, Steel advises that signs of gut problems such as persistent constipation, diarrhea, gas, or abdominal pain should prompt medical consultation rather than extreme diet changes. Most people do not need drastic interventions; instead, simple habits like consuming more plant-based foods, increasing fiber intake, and reducing processed foods can effectively support gut health
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