As you may know, you gut is the root of many body processes and gut health has become the cornerstone of overall wellness. The gut is often referred to as the ‘second brain,’ influencing everything from digestion and immunity to mood and energy levels. If you’re on a journey to improve your gut health, supplements can play a vital role in supporting a balanced and thriving microbiome.
Here’s a guide to the best supplements for gut health and why they’re worth incorporating into your routine.
The gut health supplement guide
1. Probiotics
Probiotics are live microorganisms that help maintain the balance of good bacteria in your gut. They can improve digestion, boost immunity, and even enhance mental health by supporting the gut-brain connection.
They work to replenish and diversify the gut microbiome, especially after antibiotic use and help prevent and treat conditions like irritable bowel syndrome (IBS), diarrhoea, and bloating.
Look for a high-quality, multi-strain probiotic supplement with at least 10 billion CFUs (colony-forming units).
2. Prebiotics
Often you probiotic or any other supplement won’t reach the desired area do to stomach acid. A prebiotic is non-digestible fibers that serve as food for beneficial gut bacteria, creating a passage for the probiotic or supplement to arrive safely and can take effect. By feeding these microbes, prebiotics help them grow and thrive.
They promote the production of short-chain fatty acids, which support gut lining integrity and reduce inflammation.
You can find prebiotic supplements or incorporate prebiotic-rich foods like bananas, garlic, and asparagus into your diet.
ALSO SEE: How to restore your stomach and gut health after a tummy bug
3. Digestive enzymes
Digestive enzymes help break down food more efficiently, reducing digestive discomfort and ensuring proper nutrient absorption. They support the breakdown of proteins, fats, and carbohydrates, preventing issues like bloating, gas, and indigestion.
Enzymes like lipase, protease, and amylase can be especially beneficial for those with food intolerances or compromised digestion.
Take digestive enzymes before meals to aid digestion, especially when consuming heavy or rich foods.
4. L-Glutamine
L-glutamine is an amino acid that supports the repair and maintenance of the intestinal lining. It helps heal a leaky gut by strengthening the gut lining and reducing inflammation. L-glutamine also supports the immune system, which is closely linked to gut health.
Take L-glutamine powder or capsules, especially if you experience symptoms of leaky gut, IBS, or frequent digestive distress. As an added benefit, L-glutamine also aids with muscle recovery
5. Fiber supplements
Fiber is essential for maintaining regular bowel movements and feeding beneficial gut bacteria. Soluble fiber, like psyllium husk, helps bulk up stool and maintain regularity. Insoluble fiber keeps the digestive system moving and prevents constipation.
Gradually introduce fiber supplements to your diet and drink plenty of water to avoid bloating or discomfort.
6. Collagen
Collagen is a protein that supports the gut lining and promotes overall digestive health. It contains amino acids like glycine and proline, which help repair the intestinal lining and reduce inflammation.
Add collagen powder to your smoothies, coffee, or tea for an easy daily boost.
7. Zinc carnosine
Zinc carnosine is a combination of zinc and the amino acid carnosine, known for its gut-healing properties. It helps repair and protect the stomach lining, reducing inflammation and promoting healing.
Zinc carnosine is particularly effective for managing symptoms of gastritis and ulcers.
While supplements can greatly support gut health, they work best when combined with a healthy lifestyle. Prioritise a nutrient-dense diet, regular exercise, stress management, and adequate hydration.
Always consult with a healthcare professional before adding new supplements to your routine, especially if you have existing health conditions or take medications.
ALSO SEE:
Feature image: Dupe Photos
