The gut health trends that aren't worth your time (according to a dietitian)

So, which trends can you confidently skip? Here are the key gut health trends that are not worth your time (or your money).

Trend 1: You should take a gut microbiome test to understand your gut

At-home microbiome tests have surged in popularity, offering to map your gut bacteria and tell you the state of your gut health and what diet you need to be on. It sounds impressive, but the science just isn’t there yet and it could be a while until it is.

While scientists are teaching us more about the gut microbiome every year, we still don’t know what an ‘ideal’ microbiome looks like. Every person is unique, which makes the topic harder to study. Most testing kits only capture a small snapshot of bacteria, with many missing things such as viruses, fungi and metabolites. The advice offered (if any) is based on incomplete data.

Your microbiome is dynamic and complex. These tests can’t reliably predict your ideal diet or health outcomes. Instead of spending money on testing, focus on a diet rich in plants, which we know supports gut health.

Trend 2: All fermented foods are good for your gut

Fermented foods like kimchi, sauerkraut, kefir and live yoghurt are increasingly common and can support gut health by introducing beneficial bacteria. But not all fermented products contain live cultures by the time you eat them. Commercial pasteurisation, used to extend shelf life, often kills live microbes. Look for unpasteurised versions in the fridge section for maximum benefit.

Also check for high salt or sugar content, especially in products like kombucha. Fermented foods are a helpful addition, but they are not a cure-all.

Trend 3: Take olive oil shots for your gut health

TikTok has popularised drinking a shot of extra virgin olive oil for gut health and glowing skin. While olive oil is rich in healthy fats and polyphenols, drinking it straight isn’t necessary, and might cause gut symptoms like acid reflux and diarrhoea. It's a calorie-dense food, so unwanted weight gain is also a possibility.

Olive oil is best enjoyed as part of a balanced meal, rather than on its own, particularly as it helps your body absorb foods with fat-soluble vitamins like A, D, E and K, and antioxidants.

Trend 4: Probiotic supplements are a must

Probiotic supplements are heavily marketed as an effortless way to boost your gut health. However, they aren't necessary for everyone, and they’re certainly not a shortcut to a healthy gut.

Extensive research has shown that probiotics can help with conditions like fussiness in babies, traveller's diarrhoea and antibiotic-induced diarrhoea. They can also reduce digestive discomfort and improve symptoms of irritable bowel syndrome and constipation. However, for healthy individuals, routine probiotic supplementation isn't supported by robust evidence.

Not all probiotics are created equal either. Benefits are strain-specific, meaning different strains do different things. A general probiotic may not have any impact unless it’s the right strain, in the right dose, for the right reason. It is important to speak to a healthcare professional if you are considering starting a probiotic supplement.

Trend 5: Chia seed water helps your digestion

Soaking chia seeds in water forms a gel that '#GutTok' has hailed as a new gut health hero for aiding digestion and promoting satiety.

Chia seeds are nutrient-dense, and high in omega-3 fatty acids and soluble fibre (with over 5g of fibre per tablespoon), so they can support digestion and help with bowel regularity. But too many chia seeds without enough water can also have a negative effect, causing bloating, constipation or even a choking risk.

Trend 6: Beware of 'leaky gut syndrome'

Reddit forums and wellness influencers often cite 'leaky gut' as the hidden cause of everything from bloating to chronic fatigue to autoimmune issues.

It's true that increased intestinal permeability (a weakening of the gut lining, sometimes known as 'leaky gut') does occur in some medical conditions, like coeliac disease or inflammatory bowel disease. However, the term 'leaky gut syndrome' refers to the idea that the intestinal barrier becomes overly permeable, allowing toxins and bacteria to 'leak' into the bloodstream, causing inflammation and a range of health issues. This as a standalone diagnosis – and the idea that it needs to be 'healed' with specific supplements or restrictive diets – is not backed by any strong scientific evidence.

Rather than focusing on healing an unproven condition, investigations with a qualified doctor to identify any underlying medical condition should be the priority.

Stick to these tips instead:

Rather than chasing online trends, listen to what science consistently supports. The best place to start with giving your gut a helping hand is with the foundations of a healthy lifestyle: good nutrition, stress management, sleep and plenty of movement.

• Eat more fibre – way more, especially from a variety of plant foods: fruits, vegetables, wholegrains, beans, pulses, nuts and seeds.
• Incorporate fermented foods. If you like them, have them. Fermented milk drinks, yogurts with live cultures, kefir or kimchi are wonderful places to start.
• Stay hydrated, move your body regularly, and manage stress.
• Limit ultra-processed foods. These are foods high in fats and sugars, with lots of additives and emulsifiers – often long lists of ingredients you cannot pronounce. Our gut microbes struggle to digest these, and they may cause an imbalance of healthy bacteria if eaten in excess.

There are no magic shots, expensive yogurts or extreme diets required – just simple, sustainable habits that genuinely nurture your gut health.