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My Top 5 Supplements for Gut Health
- 2 hours ago
- 6 min read
Have you walked down the supplements aisle and felt overwhelmed?
I have! And, I consider myself to be an educated consumer, but when I saw 50 different varieties of Probiotics - it got me thinking - what's the difference, why so many options, which is best.
To be honest, as a certified Gut Health Coach, I learned so much about the supplements even though I thought I knew it all, and there's always more to learn. So let's keep it simple, when it comes to supplements for gut health, understanding what each supplement does is key.
Afterall, the supplements is 120 Billion Dollar industry globally, which means you've likely taken or are currently taking, or considering taking a supplement. As awareness about gut health grows, more people are turning to supplements to support their digestive systems, and you may be one of them.
In this blog, I share my favorite gut health supplements that nourish the gut lining and enhance gut health while promoting a balanced microbiome for optimal gut health.
Understanding Gut Health
Gut health refers to the balance of microorganisms in our digestive tract (both - good and bad bugs).
A nourished - properly functioning gut promotes digestion, aids nutrient absorption, and protects us from getting sick. When this balance is disrupted, a condition known as gut - dysbiosis occurs, leading to symptoms like bloating and gas. In fact, studies have shown that nearly 70% of people with irritable bowel syndrome (IBS) report digestive discomfort linked to gut dysbiosis.
Research indicates that a healthy gut microbiome can positively impact mood, weight control, and immune health.
Prioritizing gut health can therefore have profound consequences for our overall wellbeing.
Top Supplements for Gut Health
Even if you're eating a nutrient - rich diet and making healthy lifestyle choices, you may still not be getting all the nourishment you need - and your gut health may be compromised. To fill the gaps look for these gut supporting supplements, ranging from probiotics, prebiotics, digestive enzymes, herbs, minerals and vitamins, along with food to help restore balance to the gut and improve it's function.
Probiotics: The Beneficial Bacteria
Probiotics are live microorganisms that promote a 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 eat buckets of these foods and supplement form may be warranted, especially after rounds of antibiotics or frequent use of NSAIDs.
Types of Probiotics
Some of my favorite supplements for gut health include probiotics, several well-researched strains of probiotics include:
Lactobacillus: This strain is 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: yeast strain effective in managing diarrhea and supporting digestive health.
When selecting a probiotic supplement, look for products that contain multiple strains and guarantee their potency until the expiration date. I tend to stay away from refrigerated ones, because if they can't survive at room temperature, how will they survive the gut lining? Choose spore based probiotics - if possible.
Other supplements that support healthy gut include pre-biotics.
Prebiotics: The Fuel for Probiotics
Prebiotics are food for gut-bacteria. Healthy bacteria promote a healthy gut! Key sources of prebiotics include real food such as garlic, onions, asparagus, and bananas.
Prebiotic Supplements
If you struggle to consume enough fiber, supplements may be a better option. Common options like inulin and fructooligosaccharides (FOS) can effectively support gut health. You want to introduce prebiotics slowly into your diet, as rapid increase in fiber consumption may cause excess bloating or gas. Discuss with your Dr. if you've been diagnosed with SIBO or IBS, as some prebiotics can be irritating.
Additional gut-flora friendly supplements include Vitamin D, which helps maintain a healthy, balanced gut microbiome, and Psyllium husk, that can help with constipation by making stool easier to pass because it's bulk forming. As with all fiber supplements, it should be taken with plenty of water.
Digestive Enzymes: Supporting Digestion
Digestive enzymes help break down and digest food. When the body’s digestive enzymes are lacking – whether due to stress, inflammation, or another reason – these can help with digestion or break down hard-to-digest foods. These supplements can include any combination of enzymes, including proteases to break down proteins, lipases to break down fats, and amylase and other enzymes that help 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
Amylase: This enzyme breaks down carbohydrates into simpler sugars.
Protease: Essential for digesting proteins, it helps break these molecules into amino acids.
Lipase: This enzyme converts fats into fatty acids for easier absorption.
Taking digestive enzyme supplements may help alleviate symptoms like bloating, gas, and discomfort after meals. Optimal time to take digestive enzyme would be with the meal, to ensure food is broken down and digested for maximum nutrient absorption.
Other supplements that support digestion include digestive bitters, Betaine HCL/pepsin, and Ox bile.
Supplements: Strengthening the Gut Lining
L-glutamine is an amino acid that helps maintain the gut barrier's integrity. It plays a vital role in the cells' function in the intestines, providing protection against damage. It may aid in repairing conditions like leaky gut syndrome, which allows toxins to pass through the gut lining.
Supplementing with L-glutamine might support the healing of the intestinal lining, enhance digestion, and improve gut health.
Other supplements that strengthen the gut lining include magnesium and mucilaginous herbs.
Magnesium supplement can help with detoxification. Magnesium is often paired with glycinate, an amino acid that can make it easier to absorb and assimilate. Magnesium oxide softens stools. A popular natural remedy for constipation is milk of magnesia.
Mucilaginous herbs These are typically herbs that have a mucus-like quality. They swell in water and can be gel-like, which can help with inflammation of the digestive tract. Mucilaginous herbs are used to help move stool or soothe irritation. Examples include slippery elm, aloe vera, marshmallow root, and plantain.
Aloe vera is well-known for its calming properties and is often used to alleviate digestive discomfort. It can help reduce gut inflammation and promote healing. Aloe vera is available in capsules, powders, and juices. Aloe vera juice can particularly soothe the digestive tract, but be cautious of its potential laxative effects, especially in larger quantities.
Fermented Foods: A Natural Alternative
While supplements can significantly boost gut health, integrating fermented foods (Probiotic rich foods) into your diet is a powerful way to enhance your gut 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 enhance your meals while reaping the combined benefits of probiotics and prebiotics.
Taking Action for Your Gut Health
Dietary supplements add nutritional value and are used to support health by helping the body achieve adequate nutrient levels. They can be used for short-term support of specific bodily functions, but they're NOT a substitute for healthy eating, and healthy lifestyle that ultimately promote a healthy gut.
During perimenopause, women will frequently experience increased digestive upset and unwanted weight gain, that can signal excess estrogen due to imbalanced estrobolome in the gut. What is estrobolome?
Before adding more probiotics, prebiotics, digestive enzymes, or other supplements, to support your gut - aimlessly wondering the supplements aisle - consider nutrition which is key to living a healthy life and addressing the root cause - gut health. A nourishing well balanced diet rich in fiber and fermented foods for personalized to optimize your gut health is key to living a healthy life and feeling your best. By taking these steps, you can foster a thriving gut microbiome that not only supports digestion but also enhances your overall health and vitality.
Need support incorporating gut-healthy meals into your busy life and want a simple and quick meal plan to follow? Join 4 -day Gut Nourishment Cleanse to discover what to eat, when, how much - it's simple and tasty; and its just 4 days!
Prefer a 1.1 approach - book your session today - uplevel your health today - your future self will thank you.
"All disease begins in the gut" - Hippocrates