ISLAMABAD, Feb 7 (ABC): Viral “gut health” foods such as chia seed water, olive oil shots, sea moss gel and bone broth have surged in popularity on social media, with influencers claiming they can improve digestion, boost energy and even enhance mood. However, scientists say many of these trends offer limited proven benefits and may be oversold.
A detailed report published by BBC examined the science behind these so-called gut “superfoods” and found that while some contain useful nutrients, evidence supporting dramatic health claims remains thin.
Experts say maintaining gut health depends more on a balanced diet and lifestyle than on quick fixes.
What is the gut microbiome?
According to BBC science broadcaster Caroline Steel, the gut includes the entire digestive tract, from the mouth to the anus. Inside it lives the gut microbiome — trillions of bacteria, viruses and fungi that help regulate digestion, immunity and even mental wellbeing.
She explains that every person’s microbiome is unique.
“Our gut microbiome is more unique than our fingerprint,” Steel notes, adding that a healthy microbiome helps extract energy from food, regulate blood sugar and strengthen immune defence.
Research also links gut health with improved mood and lower anxiety levels.
However, experts stress that this field is still evolving. Therefore, many online claims go beyond what science currently supports.
Trending foods under scrutiny
Microbiologist Alan Walker and gut health scientist Dr Megan Rossi say many viral foods contain a “small seed of truth.” Yet they caution that these products are often marketed as miracle solutions without strong clinical evidence.
Chia seed water
Chia seeds are rich in fibre. Fibre can feed beneficial gut bacteria and improve bowel regularity.
However, Walker explains that no single fibre source can transform gut health on its own. Different microbes require different fibres, so dietary diversity matters more than any one ingredient.
“There’s no harm in drinking chia seed water,” he says, “but it has little benefit by itself.”
Olive oil shots
Olive oil is widely recognised for its anti-inflammatory and heart-protective properties. It may also help ease constipation.
Still, scientists say drinking olive oil as a concentrated “shot” does not offer special benefits for the gut microbiome.
“There’s no meaningful difference between drinking it straight and adding it to your food,” Walker says.
Sea moss gel
Sea moss gel, a form of seaweed, has become another popular supplement because it contains fibre, vitamins and minerals.
However, Rossi says there is very little scientific evidence supporting claims that it improves gut health.
She also warns against high consumption, especially for people with inflammatory bowel disease. Walker adds that seaweed may contain heavy metals and excess iodine, which could pose health risks if consumed in large amounts.
Bone broth
Bone broth is made by simmering animal bones with vinegar, herbs and vegetables to extract nutrients.
Although it is nutrient-dense and comforting, Walker says most nutrients are absorbed in the small intestine. Meanwhile, most gut microbes live in the large intestine.
Therefore, little of the broth directly benefits the microbiome.
“There’s no strong evidence it has systematic beneficial effects on the gut microbiome,” he explains.
Rossi also warns that high saturated fat levels in some broths could negatively affect cholesterol if fat is not removed.
Kombucha
Kombucha, a fermented tea, may offer more potential benefits.
Rossi says traditional kombucha contains natural acids and antioxidants formed during fermentation. These compounds may support digestive health.
However, she advises consumers to avoid sugary or artificial varieties and choose products with live cultures.
Experts urge balanced approach
Doctors say people should watch for warning signs such as persistent constipation, diarrhoea, excessive gas or ongoing abdominal pain. In such cases, medical advice is more important than following extreme diet trends.
Steel warns that eliminating entire food groups without guidance may do more harm than good.
“If you’ve got a problem with your gut then doing something like cutting out bread isn’t going to heal it,” she says.
She emphasises that most healthy individuals do not need drastic interventions.
Instead, experts recommend simple, sustainable habits. These include eating more plant-based foods, increasing fibre intake and reducing ultra-processed products.
Evidence over hype
Scientists conclude that while viral gut health foods may offer minor benefits, they are not cures.
Rather than chasing trends, people should focus on overall dietary quality and lifestyle choices.
As the BBC report highlights, maintaining a healthy gut relies less on miracle drinks and more on consistent, balanced nutrition.