Image source, Getty Images
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- Author, Yasmin Rufo
- Author’s title, BBC News
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Reading time: 5 min
Gut health has become one of the favorite buzzwords on social media.
From drinking chia seed water first thing in the morning to adding sea moss gel to smoothies and drinking bone broth to “heal” your gut, these are products credited with benefits ranging from improved mood to more energy.
But behind viral foods the reality is more complex, scientists say, especially because it is a developing field with new evidence emerging almost daily.
While the gut microbiome plays a crucial role in our well-being, the evidence for many of these solutions is sparse, and for most healthy people, obsessing over gut “healing” may be unnecessary.
What is the gut microbiome?
BBC science presenter Caroline Steel describes the gut as the entire digestive tract, from the mouth to the anus.
Inside it resides the intestinal microbiome: trillions of bacteria, viruses and fungi that play a crucial role in the functioning of the body and “impact mental and physical health.”
Steel states that “our gut microbiome is more unique than our fingerprint” and that a healthy microbiome is linked to better energy extraction from food, blood sugar regulation and immune defense.
Research also suggests links between gut health and mental well-being, including less anxiety and better mood.
Image source, Getty Images
Do viral foods meet expectations?
Microbiologist Alan Walker and gut health scientist Dr Megan Rossi say many trendy foods contain “a small amount of truth” but are often sold as miracle products.
- chia seed water: Chia seeds are rich in fiber, “which can feed beneficial gut bacteria and help with intestinal regularity,” according to Rossi. Walker explains that no fiber source is sufficient on its own, as different microbes feed on different fibers, so diversity is more important than a single ingredient. “Drinking chia seed water is risk-free,” he says, but it has few benefits on its own.
- Olive oil shots: Olive oil is widely recognized for its anti-inflammatory benefits, is heart-healthy, and can help relieve constipation, explains Walker. However, there is little evidence that taking it in a concentrated “shot” specifically improves the microbiome. “There’s no significant difference between drinking it alone or adding it to food,” Walker says.
- Sea Moss Gel: Sea moss gel, a type of algae, has become a very popular product for its contribution of fiber and certain vitamins and minerals. However, Rossi explains that “there is very little scientific evidence to support its use to improve the gut microbiome or digestive function.” It especially advises against the consumption of high doses, especially in people with inflammatory bowel disease. Walker notes that the possible downside to sea moss gel is that the algae is a source of heavy metals and iodine, and excessive consumption can cause health problems.
Image source, Getty Images
- Bone broth: Bone broth is made by simmering animal bones in water with an acidic ingredient (such as vinegar) and herbs or vegetables for at least 24 hours to extract proteins and minerals. It’s rich in nutrients and can be a comfort food, but Walker explains that most of its nutrients are absorbed in the small intestine, while most gut microbes live in the large intestine. This means that little of it reaches the microbes themselves. “There is no strong evidence that it has systematic beneficial effects on the gut microbiome,” he adds. Rossi agrees and adds that he has observed “the negative effect it can have on cholesterol levels if saturated fat is not removed from the surface.”
- Kombucha: Kombucha is a fermented tea, and Rossi says she is “a big fan” of traditional kombucha because it contains natural acids and antioxidant plant compounds created during fermentation, which are linked to health benefits. However, like extra virgin olive oil, not all kombuchas are created equal. “Look for floaters, which are a sign of a live kombucha culture working its magic; check for added vinegar—the real thing doesn’t need this addition as the microbes do it themselves; and rule out unsweetened varieties with added sweeteners, including stevia,” he says.
Steel notes that signs that something is wrong with your gut may include persistent constipation, diarrhea, excess gas, or constant abdominal pain.
In these cases, he explains that it is important to consult a doctor instead of resorting to extreme elimination diets.
“If you have an intestinal problem, something like eliminating bread is not going to cure it.”
He emphasizes that most people don’t need drastic dietary interventions and that “most of us don’t need to heal our gut, because if your gut is healthy, none of this is going to make a difference.”
Instead of following trends, she says there are some easy things you can do to maintain a healthy gut, like “eat more plants, increase fiber, and reduce ultra-processed foods.”
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date:2026-02-08 12:24:00
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