TikTok has a lot to answer for.
One minute it’s teaching you how to slice a mango, the next it’s convincing you that spoonfuls of olive oil, raw garlic shots, or £5 gut powders are the key to perfect digestion.
But when it comes to gut health, not everything trending on your FYP is actually helping.
Let’s break down some of the most viral gut health tips and hacks doing the rounds… and whether they’re worth the hype or complete BS.
1. Raw Garlic for Gut Health
The claim:
Eating raw garlic on an empty stomach kills “bad” gut bacteria and improves digestion.
The truth:
Garlic does contain antimicrobial compounds like allicin, but chomping on a raw clove like an apple isn’t a magic cure. In fact, for many people, it can irritate the gut, especially if you already deal with bloating, acid reflux, or IBS.
Verdict:
⚠️ Not the miracle hack it’s made out to be. If anything, it’s more likely to cause discomfort than fix it.
2. Apple Cider Vinegar (ACV) Shots
The claim:
Taking a daily shot of ACV boosts digestion, balances gut bacteria, and flattens your bloating.
The truth:
ACV can slightly slow the digestion of carbs, which might help with blood sugar balance, but its impact on gut bacteria is minimal. Also… taking it straight can damage your teeth and irritate your throat or stomach lining.
Verdict:
🥴 Skip the straight shots. If you like it, dilute it and enjoy it as part of a salad dressing instead.
3. L-Glutamine for Bloating
The claim:
A scoop of L-glutamine powder each day can heal your gut lining and get rid of bloating.
The truth:
There’s some evidence that L-glutamine can support gut barrier function, but it’s not a universal bloating cure. For most people, bloating has multiple triggers (stress, food intolerances, hormone shifts) and one powder won’t solve it alone.
Verdict:
🤷 Might help some people, but it’s not a miracle. Speak to a nutritionist before dropping £30 on it.
4. Greens Powders = Better Digestion
The claim:
A scoop of powdered greens replaces veg, improves gut health, and “detoxes” your body.
The truth:
Greens powders are ultra-processed and often underdosed. They don’t provide fibre, the actual food source for your gut bacteria, and the nutrient quality varies massively between brands.
Also… your liver doesn’t need detox help from a TikTok ad.
Verdict:
🥦 Real veg wins. Every time. If your gut’s struggling, focus on fibre, not flashy powders.
5. Bone Broth for Gut Healing
The claim:
Drinking bone broth heals the gut lining and reduces inflammation.
The truth:
Bone broth does contain amino acids like glycine and glutamine, which can support gut barrier health, but the benefits are pretty small unless it’s part of a much bigger nutrition and lifestyle picture.
Verdict:
🍲 Not a bad choice, but not a magic potion either. Think of it as one small piece of the puzzle.
What Actually Helps Your Gut?
Forget TikTok fads. These are the boring-but-effective gut health habits that actually work:
✅ Eat a wide variety of plants (aim for 30 different types a week)
✅ Get enough fibre — from whole foods, not powders
✅ Sleep well, move daily, and manage stress
✅ Avoid overly restrictive diets (your gut bacteria love diversity)
✅ Stay consistent — not perfect
In Summary...
TikTok gut health hacks might look cute, but most of them are:
❌ Overhyped
❌ Under-researched
❌ Too good to be true
Gut health is complex — and personal. What works for someone else’s FYP might wreak havoc on your digestion.
The truth? Good gut health takes time. Consistency. Fibre. Real food. And a little help from science, not just social media.
