When it comes to gut health, there’s no shortage of advice, remedies, and so-called ‘miracle’ products promising to improve digestion, reduce bloating, or even heal your gut. From apple cider vinegar to bone broth, green powders, and probiotics, it can be difficult to separate fact from fiction. But what does the science actually say? As a registered dietitian, I’m here to break down these popular gut health trends and help you make informed choices—without wasting money on unnecessary supplements.
Is Apple Cider Vinegar Good for Your Bowels?
Before it became a hit Netflix series, apple cider vinegar (ACV) had already been touted as a cure-all. It has been claimed to help with weight loss, digestion, bowel health, constipation, and even blood sugar control. But what does the science say about these claims?
I hate to be the bearer of bad news, but there is no evidence to back up the claims that ACV improves gut health or digestion. There is some evidence that, if you have diabetes, taking ACV alongside a starchy food may help reduce the rise in your blood sugar levels. However, even in that case, there are other approaches I would recommend before drinking ACV to manage blood sugar.
ACV is often cited as a source of probiotics, but in reality, this is only true if you consume the ‘mother’—the little bits of sediment you see at the bottom of some bottles. However, most commercially produced ACV is pasteurised, filtered, and bottled, which removes these probiotics.
My Advice as a Registered Dietitian on ACV
If you enjoy the taste, great! Use it to dress your salads and vegetables. However, I’d advise against drinking it as a ‘shot’—it’s acidic and can erode your tooth enamel.
Is Bone Broth Good for Digestion?
Bone broth has been claimed to ‘heal the gut.’ It’s made by simmering animal bones for 12+ hours, often with vegetables and herbs.
Bone broth does contain amino acids, collagen, and various vitamins and minerals, but can it heal your gut? The short answer is no. While amino acids play an essential role in the body, they are used wherever they’re needed most—which is unlikely to be your gut.
My Advice as a Registered Dietitian on Bone Broth
I love a pot of soup made with a ham bone or chicken carcass. When prepared this way, it includes a variety of plant-based foods—vegetables, herbs, spices, beans, pulses, and legumes—which genuinely benefit gut health. But spending £6.99 for 500ml of commercially produced bone broth? No thanks.
💡 Science lover and want to know more? Check out this study on bone broth and collagen.
Green Powders – Will They Improve Gut Health?
Green powders have become increasingly popular in recent years, and their marketing is first-class (as it needs to be to justify prices of nearly £100 for some products!).
What Are Green Powders?
Essentially, they are powdered fruit and vegetables. Some also contain green tea for a caffeine boost and claim to include prebiotics and probiotics.
My Advice as a Registered Dietitian on Green Powders
Save your money! Most contain only around 1.5g of fibre per serving. While increasing fibre intake is beneficial (we need 30g per day, yet most people only eat 20g), there are much cheaper ways to get more fibre:
- 2 kiwi fruits – 3-4g fibre
- A slice of wholemeal bread – 2g fibre
- 3 tablespoons of chickpeas – 2.5g fibre
Additionally, many green powders contain high-FODMAP ingredients such as chicory, inulin, and artificial sweeteners, which can worsen bloating and diarrhoea.
🔗 Want to know more about fibre? Check out the Nutrition Foundation’s guide.
Do I Need a Daily Probiotic Supplement?
Probiotics are defined as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” (FAO/WHO, 2001).
Our gut (large intestine or colon) contains a unique mix of bacteria, viruses, yeast, and fungi, known as the gut microbiota.
Probiotics can be helpful in specific cases, such as:
✔️ Recovering from a stomach bug
✔️ Treatment for H. pylori infection
✔️ Managing diarrhoea or constipation
However, not all probiotics do the same job.
Understanding Probiotic Strains
Probiotics are named using three parts: genus, species, and strain.
The strain is what determines its effects. For example:
- Lactobacillus rhamnosus GG – Helps with traveller’s diarrhoea and C. difficile infections
- Lactobacillus rhamnosus GR-1 – Supports genitourinary health in women
This is why probiotic supplements that don’t specify the strain should be avoided—they may not do what you expect. It’s also essential to choose a probiotic that can actually survive the journey to where it needs to work.
My Advice as a Registered Dietitian on Probiotics
You don’t need a daily probiotic—they’re often a waste of money and, in some cases, could make gut issues worse. Instead, focus on maximising variety in your diet for overall gut health. If you’re considering a probiotic for a specific issue, consult a dietitian for personalised advice.
🔗 Interested in the science behind probiotics? Check out this resource.
Final Thoughts: Gut Health Trends vs. Science
When it comes to gut health, there are no magic bullets—just good nutrition and lifestyle habits. While trendy products like ACV, bone broth, green powders, and probiotics might sound promising, the reality is that a well-balanced diet rich in whole foods is the best way to support your digestive system.
If you’re experiencing ongoing gut issues, consulting a registered dietitian can help you find evidence-based solutions that actually work.
So, before you reach for the latest gut health trend, ask yourself: is it really worth it?
If you have enjoyed this article why not check out my blog post on what to eat for better gut health – click here
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