Do chia seeds and olive oil really affect gut health?

Although the gut microbiome plays a key role in feelings of well-being, the evidence for many of these suggestions is weak and for most healthy people, the obsession with “healing” the gut may be unnecessary.

3147 views 3 comment(s)
Photo: Getty Images
Photo: Getty Images
Disclaimer: The translations are mostly done through AI translator and might not be 100% accurate.

Gut health has become one of the favorite phrases on social media.

From drinking chia seed water on an empty stomach, to adding sea moss gel to smoothies, and drinking broth to “heal” the gut, these products are credited with everything from a better mood to more energy.

But viral fodder aside, scientists say the reality is more complicated - especially because it's an expanding field with new evidence emerging almost daily.

Although the gut microbiome plays a key role in feelings of well-being, the evidence for many of these suggestions is weak and for most healthy people, the obsession with “healing” the gut may be unnecessary.

What is the gut microbiome?

Caroline Steele, a BBC science presenter, describes the gut as the entire digestive tract, from mouth to anus.

Inside them lives the gut microbiome - trillions of bacteria, viruses and fungi that play a key role in the functioning of the body and "affect your mental and physical health."

Steele says 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 a connection between gut health and mental well-being, including lower anxiety and improved mood.

Does viral food live up to expectations?

Microbiologist Alan Walker and gut health scientist Dr. Megan Rossi say that there is some truth to the stories about the health effects of many currently popular foods, but that they are often overstated.

  • Chia seed water: Chia seeds are rich in fiber, “which can feed beneficial gut bacteria and help with bowel regularity,” says Rossi. Walker explains that no single fiber source is sufficient on its own, as different microbes feed on different fibers, so variety is more important than any one ingredient. “There’s no harm in drinking chia water,” he says, but it has little benefit on its own.
  • Cups of olive oil: Olive oil is thought to have anti-inflammatory properties, is good for heart health, and can help with constipation, Walker explains. However, there is little evidence that taking a few milliliters of olive oil “by the glass” specifically improves the gut microbiome. “There’s no fundamental difference between just drinking it or adding it to food,” Walker says.
  • Sea moss gel: Gel from sea ​​moss, a type of seaweed, has become a popular product because it provides fiber and certain vitamins and minerals. However, Rossi says that “there is very little scientific evidence to support its use for improving the gut microbiome or digestive function.” She cautions against high doses, especially in people with inflammatory bowel disease. Walker says that a potential downside to sea moss gel is that seaweed is a source of heavy metals and iodine, and that excessive intake can cause health problems.
Getty Images
  • Broth: This soup, made by simmering bones for a long time, is nutrient-dense and can be a comfort food, but Walker explains that most of its nutrients are absorbed in the small intestine, while the majority of gut microbes live in the large intestine. That means little of it reaches the microbes themselves. “There’s no strong evidence that it has any systematic beneficial effects on the gut microbiome,” he adds. Rossi agrees, adding that she’s seen “a negative effect that it can have on cholesterol levels if the saturated fat isn’t removed from the top of the soup.”
  • Kombucha: Kombucha is a fermented tea, and Rossi says she's a "big fan" of traditional kombucha because it's rich in natural acids and antioxidant plant compounds produced during fermentation, which have been linked to health benefits. However, just like extra virgin olive oil, not all kombucha is created equal. "Look for floating particles, which are a sign that live kombucha is 'working' and developing properly; check for added vinegar—real kombucha doesn't need any added because the microbes do that on their own; and steer clear of sugar-free varieties with added sweeteners, including stevia," she says.

Steele says signs that something may be wrong with your gut can include persistent constipation, diarrhea, excessive gas, or ongoing stomach pain.

In these cases, he explains that it's important to consult a doctor, rather than turning to extreme diets.

"If you have a gut problem, deciding to cut out bread won't cure it."

She stresses that most people don't need radical diets and "most of us don't need to treat our guts like that - if they're healthy, none of this will make a difference."

Instead of chasing trends, she says there are some simple things people can do to keep their gut healthy, like "eating more plants, increasing their fiber intake, and cutting back on ultra-processed foods."

BBC is in Serbian from now on and on YouTube, follow us HERE.

Follow us on Facebook, Twitter, Instagram i Viber. If you have a topic suggestion for us, please contact bbcnasrpskom@bbc.co.uk

Bonus video: