Written by Marwa Sadat
Illustrated by Christina Sheppard-Greenhow
Did you know your gut houses trillions of microbes that can affect everything from digestion to mood? It’s no wonder gut health is all the rage right now. Social media influencers showcase glowing skin they attribute to trendy supplements, while wellness brands market products claiming to cure bloating and brain fog. But could these so-called superfoods really revolutionize your health, or are they just pricey Instagram trends? Before you splurge on the latest gut-health craze, let’s dig into the science behind these products and find out whether sticking with a simple cup of yogurt might be the smarter choice.
The Gut Microbiome and Probiotics
Let’s start with the basics: the gut microbiome is a complex community of bacteria and other microorganisms living in your digestive tract. Imagine your gut as a bustling city, with trillions of bacteria, fungi, and microbes working as its citizens to maintain order by doing things like breaking down food, boosting immunity, and even regulating your mood. This delicate ecosystem can be thrown off balance by factors like processed foods, chronic stress, and the overuse of antibiotics. When this happens, harmful bacteria can overpopulate, leading to digestive discomfort such as bloating and constipation and even more serious conditions like irritable bowel syndrome (IBS)¹.
Fortunately, nature provides a solution: probiotics. Found in fermented foods like yogurt, kimchi, kefir, and sauerkraut, probiotics can help replenish the good bacteria in your gut. Fermentation is a natural process where bacteria and yeast break down sugars in food, not only preserving it, but also creating a rich source of probiotics. Studies suggest that regularly consuming fermented foods enhances gut microbiome diversity, introducing beneficial bacterial strains that strengthen your body’s internal ecosystem²,³.
The Hype: Coconut Cult Yogurt and Sea Moss
Among the sea of gut-health trends, two products have made waves: Coconut Cult yogurt and sea moss. Both boast impressive claims, but do they truly deliver on their promises?
Coconut Cult Yogurt
With over 800 billion CFUs (colony-forming units) of probiotics per jar, Coconut Cult yogurt has earned a reputation as a gut health superstar. It contains 16 strains of bacteria, including Lactobacillus and Bifidobacterium, which studies suggest can reduce gut inflammation and help prevent conditions like IBS⁴,⁵. However, more isn’t always better. Experts emphasize that the effectiveness of probiotics depends on the specific strains used and their ability to survive the digestive process. While Coconut Cult’s blend includes beneficial strains, no scientific studies have confirmed its impact on gut health.
Sea Moss
Celebrity endorsements from Hailey Bieber and Kim Kardashian have catapulted sea moss (Chondrus crispus) into the spotlight. These red algae, known for their high mineral content and soluble fiber, act as a prebiotic by feeding good gut bacteria, allowing them to flourish⁶. While its fiber content may support gut health indirectly, current research doesn’t confirm sea moss as a proven solution for gut health. Its benefits likely stem from its general nutrient profile rather than any unique gut-specific properties. In a world where celebrity and influencer endorsements often drive the popularity of health products, it’s important to separate marketing hype from choices grounded in scientific evidence.
What’s the Verdict?
When it comes to gut health, the evidence is clear: food-based probiotics found in fermented foods like kimchi, sauerkraut, and kefir consistently outperform trendy supplements. These foods provide a naturally balanced variety of beneficial bacterial strains, supported by robust scientific studies showing their ability to improve digestion, reduce inflammation, and alleviate gut-related symptoms⁷,⁸. Beyond probiotics, fermented foods offer prebiotics, vitamins, and enzymes—nutrients that not only nourish your gut but also promote overall health, offering benefits that most supplements simply can’t match. While Coconut Cult yogurt and sea moss offer intriguing claims, their true impact on gut health remains uncertain without more research.
So next time you’re shopping, consider adding fermented foods like kefir, kimchi, or sauerkraut to your meals. Whether it’s a splash of kefir in your smoothie or a scoop of kimchi on your plate, your gut will thank you. After all, your gut works tirelessly to support your body every day—choosing nutrient-rich, science-backed foods is one of the best ways you can return the favor
Sources:
- Lin L, Zhang J. 2017. Role of intestinal microbiota and metabolites on gut homeostasis and human diseases. BMC Immunology. 18(1). https://bmcimmunol.biomedcentral.com/articles/10.1186/s12865-016-0187-3.
- Taylor BC, Lejzerowicz F, Poirel M, Shaffer JP, Jiang L, Aksenov A, Litwin N, Humphrey G, Martino C, Miller-Montgomery S, et al. 2020. Consumption of Fermented Foods Is Associated with Systematic Differences in the Gut Microbiome and Metabolome. ASM Journals. 5(2). https://msystems.asm.org/content/5/2/e00901-19.
- Wastyk H. 2021. Gut-microbiota-targeted diets modulate human immune status. Cell. 184(16).https://www.sciencedirect.com/science/article/abs/pii/S0092867421007546?fbclid=IwAR1GWWdoXY-LbSqRr5fT4uOf9yp4PJNne19H-2QvOEu0FJRnphFKRG03yh0.
- Rastogi S, Singh A. 2022. Gut microbiome and human health: Exploring how the probiotic genus Lactobacillus modulate immune responses. Frontiers in Pharmacology. 13. doi:10.3389/fphar.2022.1042189.
- Riedel CU. 2006. Anti-inflammatory effects of bifidobacteria by inhibition of LPS-induced NF-κB activation. World Journal of Gastroenterology. 12(23):3729. doi:10.3748/wjg.v12.i23.3729.
- Guan Z-W, Yu E-Z, Feng Q. 2021. Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota. Molecules (Basel, Switzerland). 26(22):6802. doi:10.3390/molecules26226802.
- Kim H-Y, Park E-S, Choi YS, Park SJ, Kim JH, Chang HK, Park K-Y. 2022. Kimchi improves irritable bowel syndrome: results of a randomized, double-blind placebo-controlled study. Food & Nutrition Research. 66. doi:10.29219/fnr.v66.8268.
- Nielsen ES, Garnås E, Jensen KJ, Hansen LH, Olsen PS, Ritz C, Krych L, Nielsen DS. 2018. Lacto-fermented sauerkraut improves symptoms in IBS patients independent of product pasteurisation – a pilot study. Food & Function. 9(10):5323–5335. doi:10.1039/C8FO00968F.