Gut health is about more than just good digestion. A healthy gut microbiome (the colony of bacteria and other microorganisms that lives in your intestines) is also important for immune health, heart health, brain health, and more. The foods you eat can have a huge impact on the composition of your gut microbiome, for better or worse. But what role do supplements play in gut health?
Many supplements promise to heal the gut, but research does not support many of these claims. We spoke to nutrition experts to find out what you should and shouldn’t do for your gut health. Dietitians encourage a food-first approach rather than relying on expensive, unregulated supplements. See which ones they say you should skip.
4 supplements you shouldn’t take for your gut health
1. Probiotic supplements
Probiotic supplements often claim to improve health by restoring healthy gut bacteria. Some research suggests that probiotics may help reduce symptoms of irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), but You need to take the right strain for your condition and the right dose. Probiotics can worsen symptoms in many people with small intestinal bacterial overgrowth (SIBO). Kelly Conlon, MS, RD,Tell you eat well.
according to Kelsey Costa, Mississippi State, RDN, most people can “nurture a healthy gut microbiome by exercising regularly and eating a diet rich in whole, minimally processed foods.” The Food and Drug Administration does not regulate probiotics because they are supplements. Commercial probiotics available at pharmacies and stores may not be of high quality, and some products may not even contain the probiotic bacteria listed on the label.
2. Green powder
Many green powders claim to improve your gut and overall health. However, there is not much research to support these claims. One thing most green powders don’t contain is dietary fiber. Dr. Conlon says, “Relying on powdered nutrients instead of eating whole fruits and vegetables deprives your body of fiber, a nutrient essential for gut health.” Fiber acts as food for beneficial gut bacteria, supporting healthy digestion and nutrient absorption.
3. Digestive enzyme supplements
OTC digestive enzymes are often thought to reduce acid reflux, gas, and bloating. Although the market for these products is rapidly growing, it is unclear whether they are safe or effective because they are not regulated by the FDA and limited research is available.
The body naturally produces digestive enzymes that help break down food. “Most people do not need to supplement with digestive enzymes unless they have a specific medical condition, such as cystic fibrosis or liver problems.” Amanda Sauceda, MS, RD,Tell you eat well.
According to Dr. Costa, “The exact ingredients, dosage, and potency of digestive enzyme products can vary widely without guaranteed results or a clear understanding of potential side effects.” , recommends that you consult your doctor before taking OTC digestive enzymes. Even then, only take specific enzyme supplements as directed by your healthcare provider and be aware of potential side effects.
4. Over-the-counter antacids
Antacids, over-the-counter medications to treat heartburn, acid reflux, and indigestion, work by neutralizing stomach acid, providing rapid relief from discomfort. “Although antacids are technically medicines and not supplements, they are widely available over the counter and many people overuse them,” Costa says. eat well.
Research suggests that proton pump inhibitors (PPIs), a type of commonly used antacid, can significantly alter the composition of the gut microbiome. This can lead to an overgrowth of harmful gut bacteria, altered absorption of nutrients, and an inappropriate immune response.
Use PPIs only when necessary and as directed by your healthcare provider.
Dietary tips for gut health
According to recent reviews, intestinal microorganismspolyphenols and probiotics found in fruits, vegetables, whole grains, legumes, nuts, and seeds support gut health and the growth of beneficial gut bacteria.
To maintain a healthy gut, focus on eating a variety of plant-based foods while limiting foods high in sugar and saturated fat. On your next shopping trip, Sauceda suggests buying fruits, vegetables, and grains you haven’t eaten in a while.
Aim for at least 25 grams of fiber each day and eat plenty of fermented foods like kefir, sauerkraut, and kombucha. Fermented foods naturally contain probiotics that support gut health, and fiber feeds good bacteria. Add fruits, vegetables, or whole grains to each meal or snack to reach your fiber goals. Or try one of your favorite gut-friendly recipes, like this Stovetop Vegetable Frittata, made with nutritious and convenient frozen vegetables. Anti-inflammatory cherry and spinach smoothies are also a popular high-fiber breakfast.
conclusion
Gut health is best achieved through a healthy lifestyle, including a balanced and varied diet, regular exercise, adequate quality sleep, and managing stress in a healthy way. Instead of spending money on expensive supplements that may not be effective, eat a balanced diet that is high in fiber and low in added sugars and saturated fat. Focus on incorporating a variety of plant-based and fermented foods.
