15 Science-Backed Supplements for Gut Health
Always check with a doctor before taking supplements or changing dosages. Not all of them are appropriate for people with specific lifestyle factors, medications, or conditions. A doctor can help you choose the safest and most effective way to support your gut health.
Read on to learn about 15 supplements that can help promote intestinal health.
In 2012, the
Probiotic supplements contain living microorganisms that thrive in the gut, which provides some health benefits. These include:
- helping maintain optimal levels of healthy bacteria in the gut
- producing healthy substances within the gut
- improving your immune response, which helps protect against illnesses
Like all dietary supplements, probiotic supplements do not require Food and Drug Administration (FDA) approval. Therefore, there is no guarantee that the effects listed on the pack will occur.
Licorice root is useful for food flavoring, and it is also a widely used supplement for gut health. Some people believe that it can be beneficial for digestive issues because, according to one
However, the same 2018 review suggests that licorice could have powerful effects on regulating gut microbiota in test tubes and may help promote the growth of several healthy gut bacteria. That said, results did vary.
According to a
Some researchers have theorized that taking glutamine supplements could be especially helpful for people with inflammatory bowel disease, which includes Crohn’s disease and ulcerative colitis, because these individuals may have lower levels of this crucial compound in their bodies. The results of several animal studies seem to confirm this, though tests involving humans have seen mixed results.
Slippery elm has a long history of providing health benefits for the gut, including helping treat hyperacidity, ulcerative conditions, and weak mucous membranes.
Slippery elm contains polysaccharides, which provide
- antimicrobial, which means that it can kill harmful bacteria
- anti-inflammatory, which means that it reduces inflammation
- antioxidant, which means that it can protect cells against damage
- immunomodulating, which means that it can boost the immune system
- anesthetic, which means that it can help with pain management
Scientific studies have produced mixed results on how effective peppermint can be. However, the researchers behind the review conclude that peppermint oil can be a safe way to help relieve abdominal pain and other symptoms in people with irritable bowel syndrome.
Inulin is a type of prebiotic, which means that the body does not digest it. Instead, it ferments in the stomach and promotes the growth of healthy bacteria there.
Vegetables that are good sources of inulin include:
- Jerusalem artichokes
According to a
However, one 2020 review found that consuming too many collagen peptides could lead to liver dysfunction and weight gain. Using the supplement for too long may also have negative effects on the gut microbiota. Therefore, researchers recommend that people do not consume too many collagen peptides.
You should discuss your collagen peptide supplementation with your doctor to ensure that you are taking the correct dosage.
Chamomile contains anti-inflammatory and antimicrobial properties, which means that it can reduce inflammation and destroy harmful gut bacteria while promoting a healthy gut microbiome. It can also help ease diarrhea.
A 2021 study looked at the effects of ginger juice on study participants. It found that ginger juice could promote gut health by helping modulate the gut microbiota composition. This ability means that ginger could also help manage obesity.
You can take ginger in the form of pills or juice or by incorporating it into your meals.
Different types of wormwood have different properties, according to traditional medicine. For example, Artemisia princeps, or Japanese mugwort, may help treat inflammation and diarrhea.
Moringa leaf can have positive effects on the gut microbiota, thereby promoting healthy gut bacteria. The researchers behind a
It may also help reduce the effects of leaky gut syndrome, which affects the lining of the intestines.
Marshmallow root contains fluids with antioxidants, which
Researchers have suggested that it may be especially useful in preventing ulcers from the use of nonsteroidal anti-inflammatory drugs.
Powdered marshmallow root could also be useful in protecting against acid reflux because it would allow for direct contact with membranes in order to form a protective coating on the throat and esophagus.
Psyllium can also have positive effects on the gut microbiota, thereby promoting healthy bacteria. This is especially the case in people with constipation.
The positive effects of artichokes on digestive health have been evident in both
In terms of gut health, artichokes can improve digestion and relieve nausea and flatulence. However, it is important to check with your doctor before starting artichoke supplementation. This is because artichokes can increase bile secretion and may be dangerous for people with obstructive gall bladder disease.
- easing diarrhea
- relieving constipation
- promoting the growth of gut flora and thereby increasing nutrient absorption
Several supplements — including marshmallow root, chamomile, and psyllium — can have positive effects on gut health. For example, they can help boost healthy gut bacteria and relieve gastrointestinal symptoms such as diarrhea, flatulence, and constipation. By promoting gut health, they can also have positive effects on the wider body, helping protect you from certain illnesses and conditions.
Always check with your doctor before taking a supplement. Not all of them are appropriate to take if you have certain health conditions or are pregnant or breastfeeding. Your doctor can also help you understand the safest and most effective dosage.