Nutrition
Top 7 Supplements to Boost Your Gut Health
Caring for your gut health is one of the most crucial steps you can take towards maintaining overall wellness. A healthy gut microbiome affects various bodily functions and can help prevent numerous diseases. While a nutritious diet is key to cultivating a healthy gut, supplements can offer extra support. Here are seven doctor-recommended supplements to improve your gut health.
Probiotics
Probiotics are essential for gut health. They help maintain a balance of good bacteria in your digestive system. Chiropractor and nutritionist Daryl Gioffre calls probiotics the “number one” supplement for improving gut health. Spore-based probiotics are highly recommended because their protective shell helps them survive the acidic environment of your stomach. Katherine Maslen, a naturopathic doctor, particularly recommends Lactobacillus rhamnosus GG (LGG), stating that it “can help to restore a damaged microbiome and can also support gut immunity.”
Saccharomyces Boulardii
Saccharomyces Boulardii (SB) is another potent probiotic. Maslen highlights its benefits for those dealing with diarrhea, irritable bowel syndrome (IBS), and gut immunity. “If you have food intolerances, are prone to gastro and other bugs, or your bowel movements are irregular, then SB may be beneficial,” she explains. This yeast-derived probiotic has been extensively researched and is well-regarded for its gut health benefits.
Slippery Elm
Slippery elm is a traditional remedy made from the bark of a tree. It’s known for soothing irritated digestive membranes and acting as a prebiotic. The Mount Sinai Health Library notes that it contains mucilage, “a substance that becomes a slick gel when mixed with water,” helping to relieve irritation and protect the gastrointestinal tract. The increased mucus production can guard against ulcers and excess acidity.
Magnesium
Magnesium is a vital mineral with far-reaching effects on the body, including gut health. According to Gioffre, magnesium is “perhaps the most important mineral and nutrient in your body.” It aids in digestion by activating digestive enzymes responsible for breaking down food and absorbing nutrients. Additionally, it helps eliminate harmful bacteria, offering a stabilizing effect on the microbiome.
Glutamine
Glutamine is a nonessential amino acid that plays a crucial role in intestinal health. A 2017 study in the International Journal of Molecular Sciences outlines its importance: “The intestine utilizes about 30 percent of total glutamine, indicating that it is a key nutrient for the intestine.” It helps maintain intestinal barrier function, modulates inflammation, and supports mucosal health. Maslen adds that “at high doses, it has been shown to help support mucosal health and reduce intestinal permeability (leaky gut).”
Apple Cider Vinegar
Though not a supplement in the traditional sense, apple cider vinegar can do wonders for your gut health. Maslen suggests adding it to some water to promote stomach acid and enzyme production. This can aid in digestion and nutrient absorption, making it a simple yet effective addition to your routine.
Fiber Supplements
While dietary fiber is best obtained from whole foods, supplements can help fill in the gaps. Increasing fiber intake is essential for feeding the beneficial microbes in your gut. “Think of it as [if] you’re eating for two: You need the nutrients for yourself and the fiber to feed your microbes,” says Maslen. Fiber supplements can ensure you’re getting what your gut needs, especially if your diet is lacking in plant-based foods.
Taking care of your gut health involves more than just a healthy diet; supplements can provide additional support. From probiotics and Saccharomyces Boulardii to magnesium and glutamine, these doctor-recommended options can help stabilize and improve your microbiome. Remember to consult with your healthcare provider before starting any new supplement regimen to ensure it’s the right choice for you.
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