My Top 5 Supplements for Gut Health

Have you walked down the supplements aisle and felt overwhelmed?

I have! I consider myself an educated consumer. But when I encountered 50 different varieties of probiotics, I found myself questioning the differences. What's the best option? With so many choices, it can be confusing.

As a certified Gut Health Coach, I have learned a lot about supplements. Even when you think you know everything, there's always more to learn. Let's keep it simple. When it comes to supplements for gut health, understanding their functions is crucial.

After all, the supplements industry is a $120 billion market globally, which means you've likely taken or are considering taking a supplement. As awareness of gut health grows, many people are turning to supplements to support their digestive systems, and you may be one of them.

In this blog, I will share my favorite gut health supplements that nourish the gut lining and promote a balanced microbiome for optimal health.

Supplements - Restore Balance and Improve Gut Health

Understanding Gut Health

Gut health refers to the balance of microorganisms in our digestive tract, which includes both good and bad bacteria.

A well-functioning gut promotes digestion, aids nutrient absorption, and protects us from illness. When this balance is disrupted, a condition known as gut dysbiosis can occur. This leads to symptoms like bloating and gas. Studies show that nearly 70% of people with irritable bowel syndrome (IBS) report digestive discomfort linked to gut dysbiosis.

Research indicates that maintaining a healthy gut microbiome can positively impact mood, weight control, and immune health. Prioritizing gut health can therefore have profound effects on our overall wellbeing.

Top Supplements for Gut Health

Even if you're eating a nutrient-rich diet and making healthy lifestyle choices, you may not be getting all the nourishment you need. Your gut health may still be compromised. To fill the gaps, look for these gut-supporting supplements. They range from probiotics and prebiotics to digestive enzymes, herbs, minerals, and vitamins that can help restore balance to the gut and improve its function.

Probiotics: The Key Players

Probiotics are live microorganisms that promote healthy gut flora. They help restore the natural balance of gut bacteria and are commonly found in fermented foods like yogurt, kefir, and miso, as well as in supplement form. However, sometimes, we can't consume enough of these foods, and supplementation becomes necessary, especially after antibiotic use or frequent NSAID consumption.

Types of Probiotics

Some of my favorite supplements for gut health include the following well-researched probiotic strains:

• Lactobacillus: Often effective for treating digestive issues and enhancing gut health.

• Bifidobacterium: Known for boosting the immune system, these bacteria help maintain gut balance.

• Saccharomyces boulardii: A yeast strain effective in managing diarrhea and supporting digestive health.

  
  

When selecting a probiotic supplement, choose products with multiple strains and guaranteed potency until the expiration date. Avoid refrigerated options; if they can't survive at room temperature, how will they survive your gut? Choose spore-based probiotics whenever possible.

Prebiotics: Fuel for Your Gut Bacteria

Other supplements that support gut health include prebiotics.

Prebiotics are the food for gut bacteria. Healthy bacteria promote a healthy gut! Key sources of prebiotics include real foods such as garlic, onions, asparagus, and bananas.

Prebiotic Supplements

If you struggle to consume enough fiber, supplements may be a better choice. Common options like inulin and fructooligosaccharides (FOS) can effectively support gut health. Introduce prebiotics slowly into your diet; a rapid increase in fiber may cause excess bloating or gas. Discuss with your doctor if you've been diagnosed with SIBO or IBS, as some prebiotics can be irritating.

Essential Vitamins and Minerals

Additional gut-flora friendly supplements include Vitamin D. This vitamin helps maintain a healthy, balanced gut microbiome. Psyllium husk can help alleviate constipation by making stools easier to pass, as it is a bulk-forming fiber. Always take fiber supplements with plenty of water.

Digestive enzymes assist in breaking down and digesting food. When the body’s supply of digestive enzymes is lacking—due to stress, inflammation, or other reasons—these enzymes help improve digestion or break down difficult foods. Enzymes can include any combination of:

• Proteases: Break down proteins.

• Lipases: Break down fats.

• Amylase: Helps break down carbohydrates.

  
  

Another digestive enzyme commonly used as a supplement is lactase, which aids the digestion of lactose, the sugar found in milk.

Common Types of Digestive Enzymes

Taking digestive enzyme supplements may alleviate symptoms like bloating and gas after meals. The optimal time to take digestive enzymes would be with meals to ensure food is broken down for maximum nutrient absorption.

Other supplements that support digestion include digestive bitters, Betaine HCL/pepsin, and Ox bile.

L-Glutamine: Protecting Your Gut Barrier

L-glutamine is an amino acid that helps maintain the gut barrier's integrity. It plays a vital role in intestinal cell function and provides protection against damage. This amino acid may assist in repairing conditions like leaky gut syndrome, which allows toxins to penetrate the gut lining.

Supplementing with L-glutamine can support intestinal lining healing, enhance digestion, and improve gut health. Other supplements that strengthen the gut lining include magnesium and mucilaginous herbs.

Magnesium supplements can aid detoxification. Often paired with glycinate, an amino acid, it can enhance absorption. Magnesium oxide also softens stools, which is helpful for constipation. A popular natural remedy for constipation is milk of magnesia.

Mucilaginous Herbs

Mucilaginous herbs are typically those with a mucus-like quality. They swell in water, becoming gel-like, which can help soothe inflammation in the digestive tract. Examples include slippery elm, aloe vera, marshmallow root, and plantain.

Aloe vera is well-known for its calming properties, often used to alleviate digestive discomfort. It can reduce gut inflammation and promote healing. Aloe vera is available in capsules, powders, and juices. While aloe vera juice can soothe the digestive tract, be cautious of its potential laxative effects, especially in large quantities.

Embrace Fermented Foods for Gut Health

While supplements can significantly boost gut health, integrating fermented foods into your diet is a powerful way to enhance your microbiome naturally. Foods such as sauerkraut, kimchi, and kombucha are rich in live cultures that support a healthy microbiome.

Why Choose Fermented Foods?

Fermented foods introduce beneficial bacteria and provide prebiotics that support gut health. They offer a flavorful and enjoyable way to improve your meals while reaping the combined benefits of probiotics and prebiotics.

Fermented Vegetables

Taking Action for Your Gut Health

Dietary supplements add nutritional value and support health by helping your body achieve adequate nutrient levels. However, they are NOT a substitute for a healthy diet and lifestyle that ultimately promote gut health.

During perimenopause, many women often experience increased digestive upset and unwanted weight gain. These symptoms can signal excess estrogen due to imbalanced estrobolome in the gut. What is *estrobolome

Before adding probiotics, prebiotics, digestive enzymes, or other supplements, consider nutrition as key to living a healthy life. Addressing the root cause of gut health is essential. A nourishing diet rich in fiber and tailored fermented foods can optimize your gut health. By taking these steps, you can foster a thriving gut microbiome that supports digestion and enhances your overall health and vitality.

Need support incorporating gut-healthy meals into your busy life? Want a simple and quick meal plan to follow? Join the 4-day Gut Nourishment Cleanse to discover what to eat, when, and how much. It's simple, tasty, and lasts just four days!

Prefer a one-on-one approach? Book your session today and elevate your health—your future self will thank you.

"All disease begins in the gut" - Hippocrates.