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Do “Gut Health Hacks” Work?

Key Takeaways:

  • Gut health content and advice is all over social media, but not all of it is science-backed or good for long-term gut health.
  • Staying hydrated, eating fiber and probiotic-rich foods, reducing stress, exercising and taking a quality probiotic are long-term ways to promote a healthy gut.

Over 3.8 billion views are associated with #guthealth, #guthealthhacks, and #guttok. On TikTok and Instagram, most of these videos direct to gut health advice and hack videos with tips on “how to heal your gut”.

But not all of these videos are the best place to get health advice.

Keep reading to learn more about our take on leading gut health trends and hacks, and our science-backed, sustainable tips for promoting a healthy gut.

Can you heal the gut?

Here’s the thing: there’s no straightforward, universal understanding of what “healing the gut” really means, because it’s more of a marketing term than a scientific expression.

However, when “healing the gut” content shares science-backed tips for maintaining a healthy gut, that’s something we can get behind.

Let’s get into what the science says about some of the top gut health hack trends.


The most popular gut health hacks on TikTok

Drinking bone broth

Our verdict: Try it

Based on trending #guttok videos,‌ everyone is drinking bone broth these days. But this trend does have merit behind it. Not only is this savory liquid rich in calcium and magnesium, it’s also very rich in gelatin, which helps to improve the lining of your digestive tract.1

Taking L-Glutamine for gut health

Our verdict: Try it with the approval of your healthcare practitioner

A lot of gut health content includes recommendations for taking L-Glutamine, an amino acid that the body can usually make for itself. It’s a major fuel source for intestinal, immune, and brain cells.* And it’s a building block of protein. But it can also promote a healthy gut by supporting the gut microbiome and the intestinal barrier integrity.2

If you’re thinking about adding an L-Glutamine supplement to your routine, we recommend consulting with your doctor. Our free form L-Glutamine 1000 mg Tablets promote GI health and amino acid balance.*

Drinking aloe vera juice for constipation

Our verdict: Avoid it

While aloe vera is packed with antioxidants, vitamins and minerals, it might not always be the best choice for your gut. A lot of people claim it is a natural laxative that helps with constipation. However, the United States Food and Drug Administration (FDA) hasn’t confirmed that the plant is safe to use for this purpose. If you struggle with constipation, speak to a doctor about laxatives for long-term use.

Ditching gluten

Our verdict: Avoid it (depending on your health needs)

Gluten-free fad diets have surged in popularity over recent years, and gluten-free options are now readily available. However, not everyone needs to forgo gluten. People with celiac disease or gluten sensitivities should certainly avoid gluten. But there’s no evidence that a gluten-free diet will improve your gut health if you can eat gluten without trouble.3 If you can eat gluten without issue and decide to cut it out, you could miss out on several nutritious whole grains and fiber.


5 science-backed ways to improve gut health

1. Take digestive supplements

Including probiotics and digestive enzymes in your daily routine is a great way to support better digestive health. Finding the right digestive supplements for you can help promote better gut health and make eating enjoyable again. Luckily, at Solgar®, we have a wide range of high-quality, science-backed digestive supplements.

Always consult with your healthcare professional or a registered dietician to help you determine the best approach for your individual needs.


Best probiotics for gut health

Not all probiotics are created equal. Our new line of probiotics is guaranteed to provide benefits beyond gut health. They help with everything from immune health to stress to bone health.*

While many probiotics include clinically-proven strains, our new line includes only clinically-proven strains in their clinically-proven amounts. Since we value transparency, we show each strain and their purpose on the product box, so you know exactly what you’re getting and why.


A box and bottle of Solgar Women's Complete probiotic sitting on a purple geometric shaped riser on a white background

Women’s Complete Probiotic

This is our advanced formulation for digestive, stress, and vaginal support. It also supports bone mineral density in postmenopausal women.* Each serving has 8 clinically-studied strains and is guaranteed to have 30 billion CFU.


A box of Solgar Advanced Daily Support probiotic sittin on a blue circular riser against a white background.

Advanced Daily Support Probiotic

Our advanced daily formula helps with occasional digestive concerns, including regurgitation, abdominal discomfort, gurgling, constipation, irregular bowel movements, and gas.* It also promotes immune health in physically active adults.* This probiotic is formulated with 5 clinically-studied strains and is guaranteed to have 30 billion CFU.


A box and bottle of Solgar Advanced Sleep Support probiotic on a white countertop, sitting in front of a book and some flowers.

Advanced Sleep Support Probiotic

If you’re seeking digestive support and restful sleep and recovery, this probiotic is for you.* It’s clinically proven to reduce perceived stress and exhaustion when mildly or moderately stressed and recover lost sleep while highly stressed.* Each serving is formulated with 5 clinically-studied strains, GABA, Melatonin, and is guaranteed to have 30 billion CFU.


A box of Solgar Weight Management probiotic on top of an orange circular riser against a white background.

Weight Management Probiotic

Our Weight Management Probiotic contains the stomach-friendly form of capsicum extract (from red chili peppers). This ingredient helps kick-start the body’s natural production of energy.* Each serving also supports occasional digestive concerns, including regurgitation, abdominal discomfort, gurgling, constipation, irregular bowel movements, and gas.* It also has a guaranteed 30 billion CFU and 6 clinically-studied strains with Capsimax®.


An overhead image of three boxes of Solgar Advanced Bowel Support probiotic laying on a beige textured fabric.

Advanced Bowel Support Probiotic

This advanced probiotic provides relief from occasional gas, bloating, and abdominal discomfort.* It also supports occasional travel-related diarrhea and is clinically shown to reduce perceived stress and exhaustion when mildly or moderately stressed and recover lost sleep while highly stressed.* It also promotes immune health in physically active adults.* Each serving contains 5 clinically-studied strains and is guaranteed to have 30 billion CFU.

2. Stay hydrated

Have you been drinking water today? Now is your sign to take a long sip. Water is essential for your health overall, but it’s also an easy way to help your digestive system run smoothly.

Drinking water helps food move through the digestive system, absorb nutrients, and eliminate waste. Water has also been shown to be an important factor in creating a healthy variation of bacteria in the gut microbiome.4 The U.S. National Academies of Sciences, Engineering, and Medicine recommend:

  • 11.5 cups (2.7 liters) a day for women
  • 15.5 cups (3.7 liters) a day for men

3. Eat fiber and probiotic-rich foods

Diet and gut health are closely linked. Eating a balanced diet with an assortment of fruits, vegetables, high-quality protein, and fermented foods helps promote the growth of beneficial bacteria in the gut microbiome.

Fiber is an essential nutrient for gut health.5 In particular, insoluble fibers help food move through the digestive system and promote healthy bowel movements. Foods with insoluble fibers include whole grains, brown rice, and vegetables. Consuming probiotics is also important for maintaining a balanced microbiome.6 You can get probiotics from supplements or from fermented foods. Examples of probiotic foods include yogurt, kefir, sauerkraut, tempeh, and kimchi.

4. Reduce stress

Stress is normal, but too much stress can take a toll on your digestive system. The gut microbiome also helps produce 95% of the body’s supply of serotonin, mood-regulating hormones.7 When you’re stressed, your brain can go into fight, flight, or freeze mode. During this response, digestion slows or stops so that the body can focus on facing the perceived threat.8 In turn, the production of these “happy” hormones is stalled.

Therefore, one of the key ways to improve your digestion and overall gut health is to manage your stress levels. You can manage stress by connecting to nature, practicing meditation, talking to a professional, or taking a stress-supporting supplement.

Solgar® Daily Stress Support is a 100% drug-free and non-habit-forming way to support your ability to deal with occasional mental and physical stress.* Each serving helps build your body’s resistance to stress and aids in your ability to deal with mental and physical stress.*

Read more: How stress impacts gut health and digestion

5. Exercise often

Exercise benefits everything from energy to heart health, but did you know it also supports long-term gut health? Studies show that exercise enhances the number and diversity of bacteria in your gut.9 Exercising regularly also promotes blood flow to the muscles in the digestive system that massages food along the digestive tract, helping nutrients absorb more quickly and effectively, even when resting.10

Some of the best exercises for digestive health include yoga, walking, biking, and abdominal exercises like sit-ups.



Summing it up

There’s no shortcut to better digestive health, yet social media makes us think otherwise. It’s important to practice discernment when you’re viewing social media gut health content. Taking care of your gut requires long-term attention and effort. Prioritizing exercise, eating a balanced diet, drinking water, and taking a quality probiotic will always be the strongest ways to promote gut health.

Want easy tips on staying healthy? Follow us on Tiktok! (@solgarvitamins)

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The information on this website is not intended to diagnose, treat, cure or prevent any disease. Never disregard medical advice or delay in seeking it because of something you have read on the Solgar® site.