“Skinny” is such an outdated concept; too diet culture for 2025. “Flat belly” sounds better, but we’re tired of that, too. What is the trend-dependent online influencer culture to do? Enter “gut health,” the current euphemism for having a thin waist—this time with extra wellness baggage. It sounds like it’s all about a science-based journey toward better nutrition, but really it’s more bullshit. So let’s explore the most questionable gut health hacks out there. Grab a towel, because it’s time for your internal shower!
Though “internal shower” sounds fancy, it's really just a drink that contains two full tablespoons of chia seeds, plus a squeeze of lemon. Chia seeds swell in water, forming a lumpy, gel-like texture. (This is both what makes them good in pudding, and what allows them to adhere to the terra-cotta planters of Chia Pet fame.)
Avoiding cheese
It’s true that a diverse diet with plenty of plant foods is probably better for your gut than a crappy diet—but not for any game-changing, gut-specific reason. Your gut is healthy when your body is healthy, and a varied diet involving fiber and other nutrients is good for your gut microbes and for the rest of you. This amounts to “eat your vegetables,” and is thus not an exciting viral tip.
The pursuit of “gut health” has led influencers to tell you that you need to go out and get some L-glutamine (available in any store’s supplement aisle) to heal or prevent your leaky gut. Some of these videos include actual scientific facts about what we understand glutamine to do in the body. But that itself should set off alarm bells: When somebody talks about the mechanism of how something is supposed to work, without presenting data on whether it actually works for the intended outcome, chances are you’re on the wrong path.
Anything called an "elixir"
There’s an incredible depth and breadth of "gut health elixir" recipes available on TikTok and other platforms. There are gut health elixirs with aloe juice and coconut water, or with olive oil and lemon, or with hibiscus and kombucha, or with turmeric and ashwagandha. What do any of these have in common? Gut health, of course. What a silly question.
It is a good idea to rinse fruit before you eat it, but there’s no link between the barely-detectable trace amounts of pesticides on fruit and the health of your gut or the size of your waistline. This isn’t a gut health tip, it’s just sensible food prep.
Pilates (for gut health)
I actually like this as a hack for increasing the diversity of your diet: count up the number of plant species you eat each week, and aim to get more than you currently do. Lettuce and tomato on your sandwich? Add the wheat from the bun and you’re already up to three. This idea got its start with research from the American Gut Project, which found people who ate a more varied diet had a more diverse gut microbiome—although there is no specific link to health, and scientists still haven’t found a way of determining what a “healthy” microbiome looks like.
Going for a walk every morning
Walks are good! Morning routines are good! And it’s true that your gut has its own “clock” for telling what time it is. Some influencers get it backwards, though, when they suggest getting morning light to set your gut’s clock. In truth, the gut sets its clock based on when you feed it. If you want to set your gut’s clock in the morning, try eating breakfast. Like a whole, actual breakfast, not a glass of lemon water.
This old thing? (I need to stop being surprised when old health trends make a comeback.) Oil pulling is when you swish coconut oil around your mouth, sometimes for up to 20 minutes, in addition to (or in place of) brushing your teeth. It’s not particularly good at that job, and there’s no reason to believe it will do anything for your gut health or your abs.
Chewing
Yes, your mouth produces salivary amylase to help break down your food. But there is plenty of amylase in your small intestine as well. Studies have shown potential, subtle effects of extended chewing on satiety (how hungry you feel), but the idea that you’ll get a TikTok flat belly by spending more time chewing is unsupported.
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