As Cliche There’s a reason the gut is known as the second brain, giving us signals that something is right or wrong, as the metaphor goes, “listen to your gut.” Call it intuition or call it instinct, intestine Refers to the gastrointestinal (GI) system. Its health is usually determined by the level and type of bacteria in the digestive tract. gut microbiota.
“Besides digesting and absorbing nutrients from the food and drink we consume, our digestive system is designed to protect us from harmful invaders, with the small and large intestines housing almost 80% of our immune system. It protects us,” explained Paulina Lee, MSHS, RD, LD. intestinal health functional management dietitian, Savvy Stammy LLC. “The gut and gut microbiome are intimately linked to brain and mood health through the gut-brain axis, the superhighway of two-way communication between the brain and the gut.” He pointed out that the microbiome produces 95% of the neurotransmitter serotonin, which regulates anxiety and is essential for relaxation, sleep and focus. The bottom line: Poor gut health (an imbalanced gut microbiome) pays a price when it affects your mood, immune health, sleep quality, and more.
as far as Tips for keeping your gut healthy (more on that later), a balanced and varied diet rich in fiber, fruits, vegetables, whole grains and fermented foods, hydration, stress management, and reducing inflammation by removing food sensitivities and toxins from your diet and lifestyle. You can expect common effects on general health. , exercise daily, and make restful sleep a priority. How to complete a holistic approach to improving gut health? Supplements, of course.Roundup of 5 Supplements to Support Gut Health Direct comments from experts to help you maintain a balanced gut microbiome.
5 Supplements to Support Gut Health
With the myriad of gut health supplements out there, it can be difficult to know which ones are legal and worth trying. So, before we dive into our expert-endorsed recommendations, let’s first understand what gut health really is and how to improve it.
What is Gut Health?
Before we dive into supplements, let’s define what gut health really is so you can understand what you’re getting yourself into. If there’s one wellness buzzword that’s stuck with us for a long time, it’s gut health. But what exactly is it? “Gut health refers to the balance and optimal functioning of the gastrointestinal tract, specifically the microbiome made up of trillions of microbes, including bacteria, fungi and viruses,” said clinician James Dr. Dr. Walker said. Huelzo. “A healthy gut microbiome is diverse and contains a balanced composition of beneficial bacteria that support digestion, nutrient absorption, immune function, and even mental health,” Dr. Walker says in Diet, They list a variety of factors that can play an important role in gut health, including lifestyle, stress levels, sleep deprivation, medications, and environmental factors (such as pollution and toxins).
In today’s go-go-go culture, it seems obvious to take care of the above effects and prepare your digestive system. Maintaining a healthy digestive tract is easier said than done. Incorporate superfoods to boost gut health. Here are some expert-endorsed gut health supplements. For your information, Dr. Walker recommends consulting with a medical professional or registered dietitian who can assess your specific needs, potential interactions with medications, and underlying health conditions before taking supplements. emphasized its importance. They can provide personalized recommendations and guidance to ensure safe and effective use of supplements.
Best Supplements for Gut Health
probiotics
Probiotics, whether in the form of supplements or from food sources, are live, good bacteria that can help promote gut health. Maintain digestive health and a healthy balance in the body. As the number of bad bacteria increases in your gut, probiotics step in to fight them off and return your body to a neutral state. Best place? take probiotic supplements The balance is lost and the gaseous strains of bacteria are reduced, resulting in less gas and bloating.
“[Probiotics] It contains a combination of beneficial strains of bacteria such as Lactobacillus acidophilus, Bifidobacterium lactis and Lactobacillus rhamnosus,” explains nutritionist and ACE Certified Trainer Mary Sabbath MS, RDN, LD. Did. “Probiotics help restore the balance of intestinal bacteria, support digestion, boost immune function, and improve bowel movements.” , follow the dosage recommendations on the product label, and store as directed on the label (i.e., refrigerate, room temperature, etc.). It is especially important to consult your doctor before adding probiotics to your daily routine if you have an immune system or underlying disease, or if you are taking immunosuppressants.
prebiotics
“Prebiotics are non-digestible fibers that feed beneficial bacteria in the gut,” says Sabato.Bypassing digestion and reaching the colon, intestinal bacteria metabolize and ferment prebiotics to survive,production short chain fatty acid It energizes colon cells, aids in mucus production, and aids in inflammation and immunity.Prebiotics have many characteristics health benefitshelp regulate intestinal motility, enhance the body’s anti-inflammatory response, reduce disease-causing bad bacteria while increasing production of good bacteria, and improve immune function. .
Sabato suggested looking for supplements containing prebiotic fibers such as inulin, chicory root, and fructooligosaccharides (FOS) to promote the growth and activity of healthy gut bacteria. However, prebiotics are not a panacea, May make symptoms of irritable bowel syndrome worse Because rapid fermentation can cause gas, bloating, diarrhea, or constipation in sensitive patients.
digestive enzyme
Like breathing, we don’t have to think too much about digestion. Digestion is automatic. Well, without digestive enzymes, the food we ingest would not be broken down properly, the body can become malnourished It should work (hello, gas, bloating, stomachache). In some cases, the body does not produce enough digestive enzymes and a deficiency can occur. Cue digestive enzyme supplements.
“Digestive enzyme supplements contain enzymes such as amylase, protease, and lipase that help break down carbohydrates, proteins, and fats, respectively, for better absorption,” Sabato said. “These supplements support digestion, especially in those with enzyme deficiencies and digestive disorders.” Follow the dosage recommendations on the product label and take the supplements with meals. If you have known enzyme deficiencies or gastrointestinal disorders, always consult your healthcare professional before taking digestive enzyme supplements.
fiber
When you think of carbs, you probably associate them with things that help get things going, and that’s right. What’s that crunchy thing you get when you bite into a carrot or an apple? It’s the magic of good old fiber. Dietary fiber cannot be digested in the body, so it passes through the body undigested and reaches the intestines. Promotes regularity and alleviates digestive problems. According to the Harvard TH Chan School of Public Health, Nutrient source, fiber reduces the risk of developing various conditions such as heart disease, diabetes, diverticular disease and constipation, thanks to its beneficial role in the gut microbiome that may produce anti-inflammatory effects that reduce chronic inflammation. To do. Adding a variety of fiber-rich foods, such as whole grains, legumes, leafy greens, and apples, can help meet your daily fiber needs, but fiber supplements can also be used to compensate for nutritional deficiencies. can.
“Fiber supplements such as psyllium husk and glucomannan can help promote regular bowel movements and support overall gut health,” asserted Dr. Walker. “It’s important to drink plenty of water when taking fiber supplements to avoid constipation.” please.
glutamine
if you notice #Gattoku, you may have heard of L-Glutamine, a supplement TikToker touts for gut health benefits. Is it worth the hype? The short answer is yes.Recent studies show that amino acids Glutamine may positively affect gut health By supporting the regulation of the gut microbiome, the integrity of the gut lining (a key line of defense against digestive problems and symptoms), and the inflammatory response. glutamine Glutamine is produced naturally by the body, but during periods of high stress (infection, surgery, trauma, etc.) the body may not be able to keep up with the higher demands, in which case supplementation with glutamine may help. can.
“Glutamine is an amino acid that plays a key role in maintaining the integrity of the intestinal lining,” Sabato echoed. “Helps support intestinal healing, reduce intestinal permeability, and improve immune function.” When taking glutamine supplements in powder or capsule form, follow the recommended dosage directions provided by the manufacturer. please give me. Pro Tip: Taking glutamine supplements can help boost your gut health, but if you have gastrointestinal issues, finding the root cause should be the first step.
Please consult your doctor or health care professional before starting treatment. If you have any questions regarding a medical or mental health condition, always seek the advice of your doctor or other qualified health care provider. Never ignore or delay seeking professional medical advice because of reading this article.
