6 Supplements You Should Take for Better Gut Health

Growing healthy gut is like taking care of your garden. Both require the proper balance of nutrients and care for prosperity. A balanced diet lays the foundation for a healthy gut, but it may take more than food to regain your balance and relieve digestive discomfort.

When used properly to target specific needs and conditions, supplements can play a supportive role in gut health. But they are not simple fixes. Instead, nutritionists want to consider them as complementary to a balanced diet.

If you are looking for a solution for your digestive struggles, these six nutritionist-approved supplements may help improve digestion, relieve stomach pain and develop your gut health.

1. L-Glutamine

Glutamine, the most abundant amino acid in the body, is essential for nutrition and protection of the intestine. It is usually sold as L-glutamine in the form of supplements. “It helps burn intestinal cells and protects them from damage caused by stress, infection and inflammatory conditions,” he says. Erin Kenny, MS, RDRegistered Dietitian and CEO of Nutrition Rewired. She adds that it supports repairing the intestinal lining and reduces the permeability of the intestine, commonly known as the “leaky gut.” However, dosage and duration can be important. A systematic review and meta-analysis of 11 studies found that taking 30 milligrams of glutamine in less than two weeks each day significantly reduced intestinal permeability. This may be particularly beneficial for people with chronic bowel conditions such as irritable bowel syndrome (IBS), Kenny explains.

2. Digestive enzymes

Digestive enzymes help to break down carbohydrates, fats and proteins from food into simpler forms, making them easier to absorb. Without sufficient enzymes, the digestive process will be reduced, leading to bloating, gas, diarrhea and nutrient imbalances. Tara Durden, MS, RDNRegistered Dietitian and founder of Nutrition Time.

In some cases, some supplements can help calm simple digestive problems. These include the enzyme lactase for lactose intolerance and another enzyme called alpha galactosidase, which helps to relieve the gas and bloating that occurs in some people when eating beans. However, navigating through many of the digestive enzymes available online and on drugstore shelves is a bit like Wild West. This is because dietary supplements are not strictly regulated by the FDA, just like food. “That means it doesn’t guarantee their quality, effectiveness, or safety,” says Kenny. Therefore, it is important to read the label carefully.

Additionally, some digestive enzymes are sold for serious health conditions such as chronic pancreatitis, cystic fibrosis, and exocrine pancreatic deficiency. If you believe there are problems that will benefit from taking digestive enzymes, do not self-diagnose. Schedule an appointment with your health care provider for detailed examinations to properly diagnose and treat the problem.

3. Probiotics

Naturally found in fermented foods like yogurt, probiotics are live bacteria and yeasts with multiple health benefits. It can also be used as a supplement. When used properly, “probiotics help balance gut bacteria, improve digestion and support immune health,” says Kenny.

While this can be encouraging, the benefits of probiotics depend heavily on the strains used, dose, and time. For example, a specific strain Lactobacillus rhamnosus gg and Saccharomyces boulardii It has been shown to reduce antibiotic-related diarrhea. after that, Bifidobacterium Breve, Bifidobacterium Infantis, Lactobacillus casei or Lactobacillus plantarum It may relieve IBS-related gases and abdominal distension. Promising research also suggests that it is like next-generation probiotics Akkermansia Muciniphila It may strengthen the intestinal lining. However, further research is required. So you should always check the labels to ensure that your customers list specific stocks that are shown to be useful for their individual needs.

4. Prebiotics

Prebiotics are compounds that nourish friendly bacteria in your gut. They include indigesible carbohydrates such as inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS). Foods rich in prebiotics include chicory root, Jerusalem artichokes, garlic, onions, wheat, barley and rye.

In a perfect world, we all had enough of these foods to complement our prebiotics extensively. If that is not possible, supplements may be helpful. However, there is still much I don’t know about the type of prebiotic that is best for a particular health condition, like probiotics. Currently, the best evidence concerns the ability of GO and inulin to alleviate constipation. But they are not for everyone. Anyone with IBS or sensitive gastrointestinal tract should be careful with prebiotic supplements as they can cause gas, bloating and diarrhea.

5. magnesium

Magnesium is an important mineral that supports gut health by promoting normal bowel movements. Despite its importance, many of us don’t get it well. This sets stages of digestive problems, such as constipation and abdominal discomfort. Luckily, magnesium supplements can help bridge the gaps in nutrition and relieve constipation. Darden explains that supplements do this by relaxing the colon muscles and pulling water into the intestines. For best results for occasional constipation, look for products that contain magnesium citrate.

This form is well studied in its ability to move things. However, it is strong and not recommended for long-term use. Consider magnesium oxide for gentle trust.

6. Peppermint oil

Peppermint oil provides a natural way to relieve digestive discomfort, especially for people with IBS. Kenny explains that it works by relaxing the muscles in the intestine and reducing bloating, cramps and abdominal pain. Specifically, research shows that peppermint oil supplements reduce IBS symptoms by quelling smooth muscle spasms. For the most benefit, Kenny recommends choosing capsules coated in the gut. These are to ensure that the oil is protected from stomach acid and reaches the most effective intestines.

Other strategies to support healthy gut

Supplements that support gut health may be a good place to go for a cupboard. But they are not magical modifications. Instead, think of it as one tool in the toolbox that could be useful if needed. Focus on these diet and lifestyle habits for a lasting fix.

Think about fiber. “A diet suitable for a diverse range of plants, rich in a variety of fruits, vegetables, whole grains and legumes is essential to nourishing your gut,” says Kenny. “Aim to consume at least 25-35 grams of fiber every day, as fiber not only supports healthy gut lining, but also serves as a fuel for beneficial bacteria in the microbiota.”

Enjoy your meal at your own pace. How we eat is just as important as what we eat. “Eating in a slow, minded, relaxed and joyful environment can have a major impact on digestion,” explains Kenny. “It takes time to taste food and taste the sensations, which encourages proper digestion and allows our body to fully absorb nutrients.” This mindful approach also supports the nervous system, which plays an important role in gut health, and helps create a harmonious gut-brain connection, she says.

Take your time to rest and relax. In addition to proper nutrition and dietary habits, Kenny adds that stress management and quality sleep are extremely important for gut health. “Chronic stress and lack of sleep can significantly destroy the delicate balance of bacteria in the intestine, leading to imbalances that can cause inflammation and digestive disorders,” she explains. So, even if you only have a few minutes, you’ll have a pencil for a while to decompress every day. Research also shows that lack of recovering sleep can damage bowel function and overall immune health, Kenny says. This makes it even more important to prioritize self-care on your gut and overall well-being. Try to get 7-9 hours of sleep per night.

Conclusion

A healthy diet and lifestyle are the foundation of optimal gut health. However, targeted supplements may help to provide the extra boost you need. Supplements like L-glutamine, digestive enzymes, probiotics, prebiotics, magnesium and peppermint oil capsules can provide valuable support, according to the nutritionist. Depending on the supplement, it can help reduce the pain of digestive disease, maintain a balanced gut microbiota, and improve digestion.

However, if digestive discomfort exceeds the occasional nuisance, do not self-diagnose. Consult your healthcare provider who can help you determine the cause of your discomfort and provide the safest and most effective treatment for your unique needs.