Viral Foods & Gut Health: Are They Really Beneficial?

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From drinking water with chia seeds when you wake up to adding sea moss gel to smoothies or drinking bone broth to “heal” your gut, several products have become popular for their purported effects, including increased energy and improved mood. Scientists warn that, although some contain beneficial components, the picture is more complex, as research into the microbiome is still ongoing.

The gut microbiome plays a significant role in health, but for most healthy people, there is not enough evidence to justify continued concern with interventions in this microbiome. Experts agree that many virus recommendations are based on incomplete observations and presented as universal solutions.

The role of the gut microbiome

Within the intestinal system resides the intestinal microbiome, which is made up of trillions of bacteria, viruses and fungi that influence the functioning of the body and impact both physical and mental health.

The balance of this microbiome is associated with better use of energy from food, blood sugar regulation and immune response. Recent studies have also explored its relationship with emotional well-being, including anxiety levels and mood.

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How effective are fad foods?

Microbiologist Alan Walker and gut health expert Megan Rossi explain in an interview with the BBC that many viral products contain “a tiny grain of truth” but are often promoted as miracle cures. Below is an analysis of some of the most widespread:

1. Chia seed water: The seeds provide fiber, “which can feed beneficial gut bacteria and aid bowel regularity,” according to Rossi. Walker clarifies that no type of fiber works in isolation, as different microorganisms require different sources. Although drinking chia seed water is not considered risky, its benefits are limited if consumed as the only strategy.
2. Drink olive oil: Walker notes that olive oil is known for its anti-inflammatory properties, heart-friendly effects, and ability to relieve constipation. However, he points out that there is no clear evidence that consuming it in its concentrated form improves the intestinal microbiota.
3. Sea Moss Gel: This product, derived from algae, has become popular due to its fiber, vitamins and minerals content. Rossi states that “there is very little scientific evidence to support its use to improve the intestinal microbiota or digestive function” and advises against consumption in high doses, especially for people with inflammatory bowel disease. Walker adds that algae can contain heavy metals and iodine, which pose risks if consumed in excess.
4. Bone broth: This food is obtained by cooking animal bones over 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 the microbes primarily reside in the large intestine, so there is no solid evidence that it has systemic beneficial effects on the gut microbiome. Rossi adds that he has observed the negative effect it can have on cholesterol levels if saturated fat is not removed from the surface.
5. Kombucha: This fermented tea contains natural acids and antioxidant compounds. Rossi claims to be “a big fan” of traditional kombucha, although she warns that not all commercial versions are created equal. She recommends looking for signs of active fermentation, avoiding products with added vinegar, and discarding those with sweeteners like stevia.

Steel highlights that symptoms such as persistent constipation, diarrhea, excessive gas or constant abdominal pain may indicate an intestinal problem. In these cases, she emphasizes the importance of consulting a doctor and not resorting to restrictive diets.