In recent years, our understanding and awareness of gut health have increased significantly. Phrases like ‘gut microbiome’ and the ‘gut-brain axis’ are no longer just used by the scientists and experts who coined them – but also by regular people wanting to further their understanding of gut health.
‘Researchers have been studying the gut-brain axis and the microbiome’s influence on immunity, mental health and skin conditions for decades, but social media and wellness influencers have recently catapulted this topic into mainstream consciousness,’ says Lorraine Demetriou, a nutritional therapist and scientific advisor at Nutri Advanced.
While this increased awareness is positive, Demetriou cautions that it ‘has also opened the door to sometimes questionable trends touted on social media as the key to achieving a healthy gut’. So, to celebrate World Digestive Day 2025 (it’s a real thing – raise those ginger and turmeric shots!), Demetriou is here to give us the lowdown on five big gut health trends we have seen grace our social media feeds in recent months. Are any of them really science-backed, or should we be approaching with a healthy dose of cynicism?
These gut health trends aren’t all they’re cracked up to be
Eating whole cucumbers daily
‘The recent trend of eating whole cucumbers daily has reportedly caused a surge in cucumber demand,’ says Demetriou. She’s not wrong. Iceland’s farmers association – the Horticulturists’ Sales Company – told BBC News that following online videos, farmers in the country had been unable to keep up with the spiralling demand for cucumbers. Similarly, the trend led to cucumbers selling out in several Australian supermarkets.
But how good is it really for us to be putting back a whole cucumber a day? ‘Cucumber skins do contain insoluble fibre that supports healthy digestion and regular bowel movements, with a whole cucumber providing about 5% of your daily fibre needs, while the seeds and flesh provide hydration and additional nutrients. Cucumbers also contain cucurbitacins (especially in the skin), which may help with inflammation,’ explains Demetriou.
That sounds… positive? Particularly as our fibre intake is generally much lower than it should be in this country – a National Diet and Nutrition Survey found that just 4% of women and 13% of men aged 19-64 were consuming the recommended daily amount. However, Demetriou says in the grand scheme of things, eating a whole cucumber in one go isn’t necessary, nor is it a quick fix to achieving a healthy gut.
‘There are no scientific studies that have specifically examined the health impacts of consuming an entire cucumber daily,’ she says. ‘Incorporating cucumber into balanced meals with protein and whole grains will help you consume essential nutrients and fibre to support overall gut health.’
Drinking chia seed water
Also known as ‘tadpole water’, or, if combined with lemon juice, an ‘internal shower’, chia seed water has taken TikTok by storm in recent years. Essentially, the trend involves adding chia seeds to water to create a gelatinous mixture with alleged digestive benefits. Is there any logic to this? ‘Chia seeds are exceptionally nutritious, containing omega-3 fatty acids, protein, and soluble fibre that forms a gel in liquid. This gel can help slow digestion, stabilise blood sugar and support gut health,’ explains Demetriou.
However, she says the claim that chia water alone can transform gut health would be an overstatement. ‘Chia seeds are beneficial as part of a varied diet, but they’re not a cure-all solution for gut problems. Proper hydration is key when consuming chia seeds to prevent any risk of blockages, but there are much more enjoyable ways to consume chia seeds than mixed with water, such as in porridge, soaked in yoghurt or milk or combined with overnight oats.’
I think I’ll continue taking my chia seeds with Greek yoghurt, thanks.
Shotting olive oil on an empty stomach
Olive oil shots have also become popular online. A daily beverage favoured by celebrities including Kourtney Kardashian, Beyonce and Gwyneth Paltrow, people have claimed that shotting the oil on an empty stomach can help ‘lubricate the gut’ to improve digestion and reduce constipation.
So, should we all be taking an oily shot before tucking into brekkie? ‘Olive oil has long been a staple of the Mediterranean diet, and as it’s packed with monosaturated fats made of oleic acid, phytosterols, carotenoids, tocopherols and polyphenols, it has been linked to reduced inflammation,’ explains Demetriou. She also points to studies suggesting that olive oil’s polyphenols ‘can activate the growth of healthy gut bacteria and nourish the gut lining, helping to relieve bloating and constipation’.
That said, Demetriou adds that there’s little evidence to show that this specific method and timing of olive oil consumption provides particular benefits. ‘Good quality olive oil is certainly beneficial as part of a balanced diet, but taking it as a shot every day is not a miracle solution for gut health,’ she says. Also, be wary if you have difficulty digesting fats, as ‘olive oil is also calorie-dense and high in fats, so may trigger issues and discomfort’.
Drinking okra water
Another beverage-based gut health trend to grace TikTok is soaking okra – a warm-season vegetable containing sticky juice – in water overnight. The idea is that the resultant slimy liquid is beneficial for your gut. ‘There is some scientific basis here: okra contains mucilage, a soluble fibre that can soothe the digestive tract and feed beneficial gut bacteria,’ says Demetriou.
However, she says our expectations are again likely too high. ‘The claims that okra water can “detox” your gut or provide immediate relief from serious digestive conditions are overblown. While incorporating okra into your diet can be beneficial, the convenience of drinking okra water doesn’t necessarily provide superior benefits to simply eating whole okra as part of a balanced diet.’
Which gut health hack is actually legit?
Eating kiwis with the skin on
While it might be unsettling to watch, many people online have taken to munching a kiwi as they would an apple, citing the health benefits of consuming the skin along with the rest of the fruit. But is there any truth behind this?
‘This trend does have nutritional merit – the skin contains significant amounts of fibre and antioxidants. According to a 2018 study, a peeled kiwi contains about 2 grams of fibre, while a whole kiwi – skin included – contains 3-3.5 grams. If you’re opting to try out this hack, just be sure to wash the kiwis thoroughly to remove any pesticide residue if they’re not organic,’ says Demetriou.
How to judge social media food trends
Most gut health trends online, says Demetriou, start as well-intentioned – and often based on science. ‘Where things tend to lose their scientific grounding is when the trend becomes more about the influencer than the information.’
Often, Demetriou adds, social media food trends hone in on one single food or habit, expanding its benefit beyond reason. While there is value in these foods, she says, they are part of a much bigger health picture – and dependent upon the individual.
‘The health of your gut doesn’t rest on a single food – it’s about the overall pattern of eating, stress, sleep, movement, and much more.’
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