CLAIM #1: Eating pomegranate, watermelon, and guava seeds improves gut health.

FACT: True. Consuming these seeds is indeed beneficial for gut health, as they are rich in fiber, which nourishes gut bacteria and supports digestion.

A YouTube short posted by @ReadersBooksClub claims that eating pomegranate, watermelon, and guava seeds improves gut health. 

“People say don’t eat pomegranate seeds because it is believed that they aren’t digested, but that’s exactly why they’re good. These seeds provide food for gut bacteria, which would otherwise starve,” says the expert in the video. 

He also advises chewing seeds from fruits like watermelon and guava for similar benefits.

The video has received more than 44 lakh views and more than 224,000 likes. 

What’s the fact?

Nutritionists, along with various studies, endorse the gut and digestive benefits of the pomegranate, watermelon, and guava seeds.

"Pomegranate, watermelon, and guava seeds are loaded with fibre, which is excellent for digestion. Fibre helps regulate blood sugar levels and plays a key role in managing insulin," said Dr. Fatimah Zohra, an Assistant Manager of the Weight Management team at Fitelo, an online platform that offers expert consultations for diet management and weight loss. “Fibre-rich foods like seeds can help improve gut health by feeding beneficial gut bacteria.” 

Dr Zohra also mentioned the benefits of consuming watermelon seeds in a dry-roasted form. "Roasting watermelon seeds and removing the skin, or grinding them into powder and adding them to milk, helps reduce inflammation, improve gut health, and enhance skin quality," she told First Check. “Simply chewing and swallowing watermelon seeds also offers some benefits, though it may be less comfortable for some people.”

Studies too show the health benefits of dietary fibre, particularly in improving gut health by promoting the growth of beneficial gut bacteria and enhancing digestion. 

“Dietary fibre has long been established as a nutritionally important, health-promoting food ingredient,” says the study funded by the Department of Agriculture, Food and Marine, Ireland. 

CLAIM #2: Psyllium husk (Isabgol) helps gut bacteria extract B-complex vitamins.

FACT: Misleading. There is no direct link between psyllium supplementation and B vitamin extraction by gut bacteria. While psyllium husk aids digestion, this claim is misleading and lacks scientific support.

The expert in the Youtube short also recommends taking psyllium husk (Isabgol). 

“People wrongly believe that it (Isabgol) is addictive,” he notes: Explaining its proper use, he adds: “Mix two spoons in warm water and drink quickly. It won’t be digested in the stomach or small intestine but will reach the large intestine, where gut bacteria use it and extract B-complex.” 

Fact-check

Dr. Zohra  agrees that Isabgol is effective in treating gut issues but long-term use may have some drawbacks.

"Psyllium husk is indeed beneficial for digestion, but it can bind to certain micronutrients, preventing their absorption. Over time, this can lead to deficiencies in essential nutrients," she said.

Dr. Zohra agreed that Isabgol can be addictive because it helps clear the stomach.

“However, the real issue is that people are not addressing the root cause of digestive issues, such as poor hydration or a sedentary lifestyle,: she explained. “Psyllium husk works by creating bulk, which helps flush out the digestive system, but it doesn't promote gut motility in the same way that lifestyle changes do."

An article published in this gastroenterology journal also highlights the benefits of Isabgol in relieving constipation, recommending a daily dosage of at least 20–25 g along with adequate water intake.

Dr Zohra also clarified that while psyllium husk reaches the large intestine, it does not directly help gut bacteria extract B vitamins, contrary to common belief.

 "B vitamins are primarily water-soluble and are absorbed naturally by the body. There's no direct relationship between psyllium husk and the extraction of B vitamins by gut bacteria," she said.

B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism and synthesis of red blood cells.

Consuming pomegranate, watermelon, and guava seeds can improve gut health. However, there is no direct link between psyllium supplementation and B vitamin extraction, as claimed. While psyllium husk aids digestion, it does not address nutrient absorption issues. Therefore, the latter claim is misleading.

Also read: FACT CHECK: Fact Check: Do detox supplements actually help in removing toxins and improving health? - First Check