6 Supplements You Should Take for Better Gut Health, According to Dietitians
Nurturing a healthy gut is like tending to a garden. Both require the right balance of nutrients and care to flourish. While a well-rounded diet lays the foundation for a healthy gut, sometimes it takes more than food to restore balance and relieve digestive discomfort.......CONTINUE READING THE ARTICLE FROM THE SOURCE>>>>>
When used properly to target specific needs and conditions, supplements can play a supportive role in gut health. However, they’re not a quick fix. Instead, dietitians like to think of them as a complement to a balanced diet.
If you’re searching for solutions for your digestive woes, these six dietitian-approved supplements may help improve digestion, ease stomach pain and nurture your gut health.
1. L-Glutamine
Glutamine, the most abundant amino acid in the body, is essential for nourishing and protecting the gut. It is usually sold in supplement form as L-glutamine. “It fuels intestinal cells and helps protect against damage from stress, infections and inflammatory conditions,” says Erin Kenney, M.S., RD, a registered dietitian and CEO of Nutrition Rewired. She adds that it supports gut lining repair and reduces intestinal permeability, commonly known as “leaky gut.” However, the dose and duration may matter. One systematic review and meta-analysis of 11 studies found that taking 30 milligrams of glutamine daily for less than two weeks significantly reduced intestinal permeability. This may be especially beneficial for people with chronic gut conditions like irritable bowel syndrome (IBS), Kenney explains.
2. Digestive Enzymes
Digestive enzymes help break down carbohydrates, fats and proteins from food into their simpler forms for easy absorption. Without enough enzymes, the digestive process becomes less efficient, leading to bloating, gas, diarrhea and nutrient imbalances, explains Tara Durden, M.S., RDN, a registered dietitian and founder of Nutrition Thyme.
In some cases, some supplements can come in handy for calming simple digestive issues. These include the enzyme lactase for lactose intolerance and another enzyme called alpha-galactosidase that can help ease the gas and bloating that happens to some people when they eat beans. However, navigating the plethora of digestive enzymes available online and on drugstore shelves can be a little bit like the Wild West. That’s because dietary supplements are not strictly regulated by the FDA the same way that food is. “That means there is no guarantee of their quality, effectiveness or safety,” says Kenney. So, reading labels carefully is critical.
Additionally, some digestive enzymes are marketed for serious health conditions—like chronic pancreatitis, cystic fibrosis and exocrine pancreatic deficiency—that require care and treatment from a physician. If you think you have an issue that would benefit from taking a digestive enzyme, don’t self-diagnose. Schedule an appointment with your health care provider for a workup to diagnose and treat the issue correctly.
3. Probiotics
Naturally found in fermented foods like yogurt, probiotics are live bacteria and yeasts that have multiple health benefits. They are also available as supplements. When used appropriately, “probiotics can help to balance gut bacteria, improve digestion and support immune health,” says Kenney.
As encouraging as this may be, probiotics’ benefits strongly depend on the strain, dose and amount of time they are used. For instance, specific strains like Lactobacillus rhamnosus GG and Saccharomyces boulardii have been shown to reduce antibiotic-related diarrhea. Then, Bifidobacterium breve, Bifidobacterium infantis, Lactobacillus casei or Lactobacillus plantarum may alleviate IBS-related gas and abdominal distention. Promising research also suggests that next-generation probiotics like Akkermansia muciniphila may strengthen the gut lining. However, more study is needed. As such, you should always check the label to ensure that yours lists the specific strains that have been shown to help with your individual needs.
4. Prebiotics
Prebiotics are compounds that feed the friendly bacteria in your gut. They include indigestible carbohydrates, such as inulin, fructo-oligosaccharides (FOS) and galacto-oligosaccharides (GOS). Foods rich in prebiotics include chicory root, Jerusalem artichokes, garlic, onions and wheat, barley and rye.
In a perfect world, we’d all eat enough of these foods to get a wide complement of prebiotics. When that’s not possible, supplements may help. Yet, like probiotics, there is much that we still don’t know about the types of prebiotics that are best suited for specific health conditions. Right now, the best evidence is for the ability of GOS and inulin to ease constipation. They aren’t for everyone, though. Anyone with IBS or a sensitive digestive tract should be cautious with prebiotic supplements, as they can cause gas, bloating and diarrhea.
5. Magnesium
Magnesium is a vital mineral that supports gut health by promoting regular bowel movements. Despite its importance, many of us do not get enough of it. This can set the stage for digestive issues like constipation and abdominal discomfort. Fortunately, magnesium supplements can help bridge nutritional gaps and provide relief from constipation. Durden explains that supplements do this by relaxing the muscles in the colon and drawing water into the bowel, making it easier to pass stools. For the best results for occasional constipation, look for products that contain magnesium citrate.
This form has been well-studied for its ability to get things moving. However, it is powerful and is not recommended for long-term use. For gentler relier, consider magnesium oxide.
6. Peppermint Oil
Peppermint oil offers a natural way to soothe digestive discomfort, particularly for those with IBS. Kenney explains that it works by relaxing the intestinal muscles, helping to reduce bloating, cramping and abdominal pain. Specifically, research shows that peppermint oil supplements reduce IBS symptoms by calming smooth muscle spasms. For the most benefit, Kenney recommends opting for enteric-coated capsules, as these ensure the oil is protected from stomach acid and reaches the intestines, where it’s most effective.
Other Strategies to Support a Healthy Gut
Supplements to support gut health may be worthy of a spot in your cupboard. However, they’re not a magic fix. Instead, think of them as one tool in your toolbox that can be helpful when needed. For a lasting fix, focus on diet and lifestyle habits like these.
Think Fiber. “A diverse, plant-forward diet, rich in a variety of fruits, vegetables, whole grains and legumes, is essential for nourishing the gut,” says Kenney. “Aim to consume at least 25 to 35 grams of fiber each day, as fiber not only supports a healthy gut lining but also acts as fuel for the beneficial bacteria in your microbiome.”
Slow Down and Enjoy Meals. How we eat can be as important as what we eat. “Eating slowly, mindfully and in a relaxed, joyful environment can have a profound impact on digestion,” Kenney explains. “When we take the time to savor our food and engage our senses, it encourages proper digestion and allows our bodies to fully absorb nutrients.” This mindful approach also supports the nervous system, which plays a key role in gut health, helping to create a harmonious gut-brain connection, she says.
Take Time to Rest and Relax. Along with proper nutrition and eating habits, Kenney adds that stress management and quality sleep are crucial for gut health. “Chronic stress and insufficient sleep can significantly disrupt the delicate balance of bacteria in the gut, leading to imbalances that can trigger inflammation and digestive disturbances,” she explains. So, pencil in some time to decompress every day, even if it’s only for a few minutes. Research also shows that a lack of restorative sleep can impair gut function and overall immune health, says Kenney. This makes it even more crucial to prioritize self-care for your gut and overall well-being. Try to aim for seven to nine hours of sleep per night.
The Bottom Line
A healthy diet and lifestyle are the foundation for optimal gut health. However, targeted supplements may help give your gut the extra boost it needs. According to dietitians, supplements like L-glutamine, digestive enzymes, probiotics, prebiotics, magnesium and peppermint oil capsules can offer valuable support. Depending on the supplement, they may reduce digestive distress, help maintain a balanced gut microbiome or improve digestion.
However, if digestive discomfort is more than the occasional nuisance, don’t self-diagnose. Speak to your health care provider, who can help you determine the cause of your discomfort and provide the safest, most effective treatment for your unique needs.
