Rather, focus on all the delicious plant-based foods you can ADD to your diet. Exercise has been shown to reduce your risk of colon cancer, diverticulosis, and inflammatory bowel disease. It may also reduce inflammation and protect the integrity of the gut lining.

A study of elite rugby players found that exercise enhanced gut microbiota diversity. A small recent study found that people who got better sleep had more diversity in their gut microbiota.

Since diversity is a marker of a healthy gut microbiota, getting enough sleep could be a key component of maintaining gut health. There are a lot of gut health supplements out there, but the best gut health supplements are the ones with scientific evidence to support their use.

The best supplement for a healthy gut is a supplement with science to back up its use. Some of the most popular evidence-based supplements for a healthy gut include probiotics , prebiotics , omega-3 fatty acids , vitamin C, vitamin E, beta-carotene , and L-glutamine.

Overall, gut health supplements may only be worth it if you have a specific gut-related problem to treat for example, irritable bowel syndrome.

Depending on the cause of your gut lining problems, you may be able to reset it. For example, your gut lining may be damaged if you have celiac disease and have been eating gluten.

Eliminating gluten will give your gut lining a chance to heal and reset. Another situation in which your gut lining may be impaired is if you are not consuming enough L-glutamine.

If you want to learn more about diet and lifestyle changes with diabetes, find a registered dietitian covered by insurance with Nourish. You should seek guidance from your healthcare provider about the possibility of prediabetes or type 2 diabetes.

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What is your current activity level? Gut Health. The 7 Best Supplements for Gut Health Published on. Medically Reviewed By:. Christina Harris, RDN. Table of Contents Text Link. Key Takeaways Several supplements may improve your gut health, including probiotics, prebiotics, omega-3 fatty acids, digestive enzymes, vitamins C and E, beta-carotene, L-glutamine, and ginger.

While most research regarding these supplements has been done in animals, studies on humans are starting to emerge. This will lead to more evidence-based recommendations in the future.

Lifestyle habits such as diet, exercise and sleep also greatly impact gut health. What Supplements Improve Gut Health?

Here are seven of the best gut health supplements currently available. Probiotics Probiotics are live microorganisms that, when taken in adequate amounts, provide benefits to human health. Prebiotics Prebiotics are indigestible compounds that can stimulate certain microorganisms' growth and activity.

Omega-3 Fatty Acids Omega-3 fatty acids are essential fatty acids—we must get them through our diet. Altering the levels of compounds associated with inflammation. Regulating the levels of short-chain fatty acids SCFAs. SCFAs are anti-inflammatory compounds that act as an energy source for the cells of the large intestine.

L-Glutamine L-glutamine is an amino acid that acts as a building block for your cells. Ginger Ginger has been used in traditional medicine to treat gut-related problems for centuries.

You may sometimes experience gas, bloating, belching, and flatulence. If your probiotics are yeast-based, they may cause constipation. However, these symptoms are usually mild. Prebiotics: The most common side effect of prebiotics is gas and bloating. Prebiotics may also produce abdominal pain and diarrhea if taken in large doses.

Omega-3 Fatty Acids: Omega-3 fatty acid supplements may produce mild symptoms such as an unpleasant taste in your mouth, bad breath, bad-smelling sweat, headaches, heartburn, nausea, and diarrhea.

Digestive Enzymes: Lactase and alpha-galactosidase do not typically produce any side effects. Antioxidants and Vitamins: Taking vitamins in high doses may have unwanted side effects.

Antioxidant vitamins, such as vitamin C and vitamin E, may reduce the effectiveness of certain types of chemotherapy. Too much vitamin A can cause headaches, liver damage, and birth defects.

L-Glutamine: L-glutamine supplementation may cause constipation, nausea, headaches, abdominal pain, cough, or pain in your back, legs, feet, hands, or arms.

Multivitamins and mineral supplements are the most common type of dietary supplement used by adults, according to the Centers for Disease Control and Prevention. The use of supplements increases with age.

While dietary supplements may seem popular, that does not mean they are right for you, given your health or medical history. Many supplement ingredients can interact with medications and allergies. The Food and Drug Administration FDA does not regulate dietary supplements in the same way as prescription and over-the-counter drugs.

This means supplements have not been reviewed for safety or effectiveness before being sold. Most people decide to take supplements to improve health, lose weight or treat a certain condition.

Collagen, prebiotics and probiotics, turmeric and melatonin are among the most common supplements used. Although multivitamin and mineral supplements are common for adults, it's important to consider if a supplement has a nutritional benefit. Most nutrients can be obtained through good nutrition.

Your health care team can use blood tests to check if your vitamin levels are normal. If a deficiency is found, a supplement may be used briefly to normalize the level.

They may help bolster your immune system 1 and there is some evidence that they may help protect against mental health troubles like depression, says Valdez 2.

But their real claim to fame is promoting a leveling up of gut bacteria to support your digestive health 3. Probiotics have been found to help improve the symptoms of various gut diseases 4 , 5 , including inflammatory bowel disease IBD and irritable bowel syndrome IBS.

There are 7 core categories most often used to make up the strains in probiotic products: Lactobacillus, Bifidobacterium, Saccharomyces, Streptococcus, Enterococcus, Escherichia, and Bacillus. Four of those—Lactobacillus, Bifidobacterium, Bacillus and Saccharomyces boulardii—are often used in studies.

There is a growing body of evidence that probiotics may offer benefits for your gut health. Your goal: 5 billion colony forming units CFUs or higher 6. What to look for in a supplement: Buy a probiotic that contains at least 1 billion CFUs of the strains that help with gut health see above.

There are different types of prebiotics, but most are a subset of carbohydrates called oligosaccharide carbohydrates OSCs , which are made up of simple sugars eaten by gut bacteria.

Your goal: Up to 25 g per day 7. What to look for in a supplement: Go with a mix of prebiotic fiber. The label may list inulin, oligofructose, FOS, acacia, XOS, GOS or resistant starch, says Valdez. B vitamins help improve microbial diversity while helping to suppress the growth of bad bacteria, says Valdez.

A B complex supplement will contain all of the 8 B vitamins, all of which play a role in gut health, says Valdez. Your goal 8. Some brands contain B12 as methylcobalamin but you should go with on that has B12 in the form of cyanocobalamin, which is better absorbed.

It has a reputation as an ace immunity booster but vitamin C most commonly found in fruits and veggies can be a good source of fiber that promotes the growth of beneficial gut bacteria. And, accumulating evidence suggests that oxidative stress can be damaging to the intestinal lining 9.

A pilot study also suggests supplementing with vitamin C may lead to potential beneficial shifts in gut bacteria. Best food sources: Citrus fruits, bell peppers, tomatoes, broccoli, Brussels sprouts, strawberries, white potatoes. What to look for in a supplement: Go with one that contains ascorbic acid, the purest form of vitamin C, says Valdez.

The sunshine vitamin may be as good for your gut as it is your bones. Recent studies have suggested that vitamin D supplementation may increase microbial diversity in the gut What to look for in a supplement: Go with a vitamin D3 cholecalciferol supplement over D2 ergocalciferol.

Magnesium draws water into the colon, helping to soften and bulk stools. Best food sources: Whole grains, dark leafy greens, legumes, nuts, seeds, bananas, avocado.

Taking a prebiotic with a probiotic can help improve bacteria balance in your gut. Research shows that prebiotic consumption can be effective in regulating digestion. Inulin is a prebiotic that naturally occurs in foods like Jerusalem artichokes, leeks, onions, garlic, and wheat.

Clinical studies have shown that inulin supplementation may increase the frequency of bowel movements, helping those who struggle with constipation. Inulin may also improve the composition of intestinal bacteria.

While prebiotic supplements may be a safe and effective way to regulate bowel movements and support gut health, they are not the best option for everyone, especially if you already eat a lot of prebiotic-rich foods.

More research is needed to determine the most safe and effective dosage of these supplements. Omega-3 fatty acid supplements are commonly used for health benefits like heart health, skin health, and reducing inflammation.

Several recent studies have investigated the impact that omega-3 fatty acids have on the gut microbiota. Omega-3 fatty acids are believed to affect the gut by altering the diversity of gut microbes, decreasing inflammation, and increasing the amount of short-chain fatty acids SCFAs.

SCFAs are known to protect the lining of the gut. While further studies are needed to prove these claims, omega-3 fatty acid supplementation is rather safe and can provide a variety of health benefits.

Because many people lack foods rich in omega-3s in their diet, supplementation may be a good option to reap all of its benefits. Our registered dietitians are experts you can trust to help you reach your goals. Book Aderet Dana Hoch or another Zaya registered dietitian.

Aderet Dana Hoch is a Registered Dietitian Nutritionist RDN from New York. Zaya Care is on a mission to make personalized health care more accessible and affordable for everyone.

From healthy eating for sustainable weight loss to treating chronic disease, our registered dietitians are professionals you can trust to help you reach your specific goals through personalized nutrition counseling. All registered dietitians in our network accept major insurance carriers.

Dietary fiber supplements are commonly used to treat constipation and regulate bowel movements. Fiber supplements are often made with different types of fiber, like methylcellulose, prebiotics, and psyllium. Psyllium is a type of fiber commonly used in products on the market.

One study found that patients who struggle with constipation had improvements in bowel movements and positive changes in their gut microbiome after supplementing with psyllium husk.

However, psyllium had very little impact on the gut microbiome in healthy individuals. Not all fiber supplements are created the same. If you eat a fiber-rich diet with legumes, whole grains, and fruit, you most likely do not need a fiber supplement.

However, if you are choosing a fiber supplement, it is important to understand what type of fiber it is made from. Vitamin D is an important fat-soluble vitamin that has many functions in the body. People often supplement with vitamin D to support a healthy bone structure and to protect their immunity.

A growing body of evidence suggests that vitamin D may play a role in bacteria balance and reducing inflammation in the gut. According to a study in , poor vitamin intake has led to a variety of health conditions, including inflammatory bowel disease.

A handful of studies now have also noted that vitamin D supplementation may prevent bowel inflammation and play a role in maintaining proper gut function. Since vitamin D is not found in a wide variety of foods, supplementation may be helpful to get adequate amounts each day.

As far as the interactions between vitamin D and the human gut, more detailed studies are needed to understand its benefits. Digestive enzymes naturally occur in the body to break down carbohydrates, proteins, and fats in the foods we eat.

Taking these supplements is often necessary for those who do not make enough digestive enzymes. For example, the lactase enzyme breaks down lactose the sugar found in dairy products in the body.

For those with a known lactose intolerance, supplementing with lactase enzymes may improve clinical symptoms like bloating, gas, and abdominal pain. Even though many people believe taking digestive enzymes will help with bloating and abdominal cramping, they are not necessary if you do not have a known enzyme insufficiency.

Digestive enzyme supplementation is most beneficial for those with certain gastrointestinal conditions like pancreatitis see a 7-day meal plan for pancreatitis here.

Glutamine is an amino acid that is made in the body and found in certain foods. It is the most abundant and versatile amino acid, having many functions in the body. Research on this amino acid has shown that glutamine plays an important role in the gut microbiota and overall health.

Glutamine works by strengthening and maintaining your intestinal lining. A strong gut lining is important to keep harmful pathogens from getting inside your gut, which helps keep you healthy.

Glutamine may also play a role in the survival and growth of gut microbes, contributing to a healthy composition of bacteria in your intestines. While the benefits of L-glutamine supplementation on your gut appear promising, additional, larger studies are needed to confirm the efficacy and safety.

Taking L-glutamine in recommended doses is generally safe, but it is always best to consult your doctor to determine if this supplement is the best fit for you.

Zinc is an essential nutrient that plays a role in tissue repair and supporting a healthy immune system. While the exact mechanism of how zinc benefits the gut is still being studied, zinc is believed to support the intestines because of its anti-inflammatory properties and by protecting the intestinal barrier.

Researchers have noted that both an excess and deficiency of zinc can cause damage to the intestinal barrier, leading to gut issues like malabsorption, diarrhea, and inflammatory bowel diseases. Supplementing with zinc may be beneficial for you if you have gut issues and have a known zinc deficiency.

However, it is important to avoid overdosing zinc as it may cause severe gastrointestinal symptoms like vomiting and diarrhea. Turmeric is a well-known spice, particularly in curry powder, used to add color, flavor, and nutrition to certain foods. It contains a powerful antioxidant called curcumin.

Curcumin has gained popularity for its anti-inflammatory properties that may benefit several health conditions. A review investigated the role of curcumin on intestinal inflammatory diseases. This review noted that curcumin may be able to decrease the inflammation that impairs the function of the gut barrier.

For most people, turmeric and curcumin are considered safe. However, high doses should be avoided. While curcumin does show powerful anti-inflammatory effects that can help heal the gut and improve digestion, more clinical trials are needed to confirm this.

The supplement that is best for you depends on your personal situation. Not all supplements work the same nor are they effective for everyone, which is why it is important to understand how each supplement works. It is always best to consult your doctor or nutritionist before starting any supplement.

If you struggle with digestive issues like GERD acid reflux and heartburn , you can find more detailed information on foods and supplements that may help in these articles:. Unlike prescription medications, supplements are not closely regulated by the Food and Drug Administration FDA.

Unfortunately, some supplement companies do get away with not telling the full story on their labels. To reach the fiber target of 25 to 38 grams per day for women and men respectively, add some mix of fruits or veggies to each of your meals and aim to eat a range of other plant foods, including pulses, whole grains, nuts and seeds.

While fiber is great for your gut, adding too much too quickly can produce symptoms. So, gradually boost your intake, and drink plenty of water while doing so, to lower the odds of any symptoms that might occur from suddenly bumping up your fiber intake.

The types and amount of fiber these products contain are more likely to contribute to digestive discomfort. TikTokers are obsessed with this amino acid, which they say can help heal a leaky gut by strengthening the intestinal wall. A healthy intestinal wall is impermeable.

However, Sauceda cautions about using it without expert guidance. This elixir is recommended as a natural source of glutamine, which can help repair and preserve the intestinal lining. For those with GI distress, bone broth provides easily digestible nutrition, notes Sauceda.

Sipping on bone broth can also help you replace electrolytes lost after vomiting and diarrhea. And one study in rodents found that bone broth has anti-inflammatory properties and may help relieve symptoms of ulcerative colitis.

This is one gut health trend most people can try, but shop for a quality brand to get the most benefit. You can also make your own at home. Meanwhile, besides sipping it, you can use broth as the liquid base to cook grains such as quinoa and brown rice , pasta and potatoes.

Or use a splash of bone broth instead of oil when sautéing veggies in a non-stick pan. Most healthy people produce the necessary enzymes to break down carbohydrates , fat and protein.

However, some people may need a supplement for additional support. Without adequate lactase, people with lactose intolerance experience gas, bloating and cramping after eating dairy, but taking lactase enzymes with dairy foods can mitigate these symptoms. Not necessarily. In addition to diversifying the plants on your plate, promising evidence suggests that consuming fermented foods with live active cultures can lead to better gut health.

And keep in mind that other lifestyle factors can also support your diet in promoting a healthy gut. For example, exercise can increase microbial diversity and reduce intestinal permeability, preventing toxins and other pathogens from escaping and promoting inflammation.

Stress can produce unfavorable changes to your gut microbiome , so finding ways to reduce stress is another way to promote gut health.

Tools like deep breathing , meditation and seeking support from a licensed therapist are possible strategies. A better option is to work with a gastroenterologist and dietitian who can analyze the evidence including the potential risks and help you navigate supplements and lifestyle changes to boost your gut health.

Samantha Cassetty , MS, RD, is a nutrition and wellness expert, author and columnist. Her latest book is " Sugar Shock.