5 popular 'Biohacks' that aren't backed by evidence in IBD (what to focus on instead)
If you've spent any time on social media recently, you've probably come across the term biohacking.
From cold plunges and continuous glucose monitors to microbiome testing and extreme fasting, wellness influencers are promoting various strategies that claim to optimise health, reduce inflammation and improve wellbeing.
But when you live with Crohn's Disease or Ulcerative Colitis, it's important to ask a critical question:
Is there actually evidence that these approaches help IBD?
While some of these trends may have benefits in certain situations, many are being marketed far beyond what the science currently supports. In some cases, they may even increase anxiety, worsen symptoms or distract from the things we know are important for managing IBD.
Here are five popular biohacks that are trending online, but may not be appropriate for people with IBD.
1. Cold Plunges
Cold water immersion has become increasingly popular in recent years, with claims that it can reduce inflammation, boost immunity and improve resilience.
There is some limited evidence that cold water immersion may temporarily improve mood and alertness. Some studies have also suggested potential benefits for sleep, stress and quality of life in healthy individuals. However, there may be differences in how men and women respond, with women appearing to experience less benefit.
What about IBD?
At present, there is no evidence that cold plunges reduce inflammation, prevent flares or induce remission in Crohn's Disease or Ulcerative Colitis.
Cold exposure also triggers an acute stress response in the body, and we do not yet understand how this may affect people with IBD.
If you enjoy cold plunges and find them beneficial, that's absolutely fine. But if you don't enjoy them, there is currently no evidence suggesting you need to do them to manage your IBD.
2. Continuous Glucose Monitors (CGMs)
Continuous glucose monitors (CGMs) are designed to help people with diabetes monitor their blood glucose levels.
However, many wellness influencers are now wearing CGMs despite not having diabetes, often claiming they can help optimise health, improve energy levels and identify the "best" foods to eat.
The research we currently have suggests CGMs are not particularly useful for people without diabetes and may even be inaccurate in some situations.
For people with IBD, they can also create unnecessary anxiety around food. Many individuals with Crohn's Disease and Ulcerative Colitis already experience significant worry about what they should and shouldn't eat. Constantly monitoring blood glucose responses may add another layer of stress without providing meaningful health benefits.
3. Taking Multiple Supplements
Many biohackers take 10–20 supplements every day.
The reality?
Most may be unnecessary.
Some supplements can interact with medications, worsen digestive symptoms or simply add significant expense without providing any meaningful benefit.
Interestingly, while many wellness influencers warn against ultra-processed foods, they often promote large numbers of supplements instead—which are themselves highly processed products.
Supplements certainly have an important role in IBD care when there is a clear clinical need. For example, some people may require vitamin D, iron, vitamin B12 or calcium supplementation.
However, more is not always better.
Rather than taking supplements "just in case", it's generally better to identify any deficiencies or specific nutritional needs and target those appropriately.
4. Extreme Fasting
Intermittent fasting has become one of the most heavily promoted health trends online.
While research into fasting and IBD is emerging, there is currently insufficient evidence to recommend fasting as a treatment for Crohn's Disease or Ulcerative Colitis.
For some people, extreme fasting may actually worsen bowel symptoms. It can also make it more difficult to meet calorie, protein and nutrient requirements, which are often already too low in people living with IBD.
Many people with IBD are already at increased risk of malnutrition, nutrient deficiencies and unintended weight loss. Restricting eating opportunities further may not always be helpful.
As with many nutrition topics, individual circumstances matter. What works for one person may not be appropriate for another.
5. Gut Microbiome Testing
Microbiome testing has become increasingly popular, with companies promising personalised insights into gut health and tailored recommendations based on your microbiome profile.
The problem is that the marketing is currently ahead of the evidence.
These tests often show exactly what we would expect to see in someone with IBD: a disrupted or dysbiotic gut microbiome.
The challenge is that we still don't know how to use much of this information to make specific treatment decisions that reliably improve disease outcomes.
In most cases, microbiome test results do not change what we would already recommend in clinic, making the cost difficult to justify.
Interestingly, research suggests we may be able to improve how the microbiome functions—for example, increasing the production of beneficial short-chain fatty acids—without necessarily changing which microbes are present.
And that's something current microbiome tests may not capture.
What Should You Focus on Instead?
When it comes to managing IBD, it's easy to get distracted by the latest wellness trend. However, the foundations of good health remain far more important than most biohacks.
The habits with the strongest evidence behind them include:
✔ Taking medication as prescribed
✔ Eating a healthy, balanced diet that is appropriate for your type of IBD and whether you are in a flare or remission
✔ Managing stress
✔ Supporting your mental health
✔ Moving your body and exercising regularly
✔ Prioritising sleep
These approaches may not be as exciting as the latest trend on social media, but they are far more likely to support your long-term health and wellbeing.
The Bottom Line
Many biohacks are marketed as quick fixes for inflammation and gut health, but most have little or no evidence supporting their use in IBD.
That doesn't mean they're harmful for everyone. Some people may enjoy them and find personal benefits. However, it's important not to feel pressured into trying every new trend that appears online.
When it comes to Crohn's Disease and Ulcerative Colitis, focusing on evidence-based treatments and sustainable lifestyle habits remains the most effective approach.
If you are looking for sensible, evidence-based support with the nutritional side of IBD, I'm here to help.
Through my 1:1 clinic and online courses, I help people with IBD feel more confident around food, reduce symptoms and live a better life with IBD.