Bloating, gassiness, digestive discomfort, poor skin health, a lack of focus - an unhealthy gut can manifest itself in a myriad of ways, some of which you may not even realize are related to your gut.
Your gut influences everything from the way you feel to the way you look and how you think. If you feel as if your gut is in a state of imbalance, you need the best gut healing supplements - and we’re here to share the top choices you have at your disposal.
We’ll highlight the role each plays in restoring a sense of balance in the gut, from probiotics and prebiotics to l-glutamine, digestive enzymes, licorice root, zinc, and more. You’ll even learn how to heal your gut with supplements as these can be an important piece of the puzzle.
Overview of gut health
Let’s start with the basics of gut health before getting into the best supplements to heal the gut. Why does gut health matter, and how can you tell if your gut is in a state of disarray?
Why gut health is so important
You may already know that a well-functioning digestive system ensures proper nutrient absorption and energy production. But this is just the tip of the iceberg. The gut is often called the body's “second brain” due to its direct impact on overall health.
A healthy gut contributes to a strong immune system, heart health, brain health, improved mood, effective digestion, and the prevention of many complications. It even impacts your skin collagen and the way your skin looks!
The gut microbiome affects the body’s ability to fight infection and communicate with the brain through nerves and hormones, which helps maintain general health and well-being. In other words, if your gut is imbalanced, you’ll see and feel it throughout the rest of your body.
Symptoms of an unhealthy gut
The most obvious signs of an unhealthy gut can be felt in your stomach and digestive tract - recurrent bloating, gas, diarrhea, constipation, heartburn, and nausea.
However, we just talked about how the gut impacts the rest of your body. This means symptoms of an unhealthy gut can include excessive fatigue, headaches, and difficulty concentrating.
Skin irritations like eczema can also be related to gut dysfunction, as can frequent infections, bad breath, and mood fluctuations. Trust your instincts - if it feels like your gut isn’t working as intended, it probably isn’t!
What causes gut health issues?
Part of what makes gut health issues so challenging to address is that they can be caused by a number of factors - from diet to stress.
High sugar diets, low fiber diets, and excessive alcohol consumption disrupt the gut microbiome, so think about how you’ve been nourishing your body and determine if changes are needed on that front.
Other times, gut imbalance can be the result of antibiotics and other medications. While these are necessary in some cases, they can also have a negative impact on the balance of good and bad bacteria in the gut.
Stress can also compromise the gut barrier and alter gut bacteria, and in this day and age, it feels as if the weight of life is inescapable. But that doesn’t mean you have to live in a constant state of gut imbalance!
The idea of using supplements to heal the gut is certainly compelling. Do they really work, though?
Can supplements help?
While supplements may not always be necessary to heal the gut, they can be one of the easiest and most convenient ways to restore balance. This is especially true for those who aren’t getting the right nutrients through diet alone or don’t have the time or finances to reassess and overhaul their nutrition habits.
Probiotics can replenish beneficial bacteria, prebiotics can feed these beneficial bacteria, and other supplements like digestive enzymes can improve digestion and nutrient absorption, reducing symptoms such as bloating and gas.
That being said, supplements should be one piece of the puzzle as you work to rejuvenate your gut and the rest of your body. Pair them with other lifestyle changes for the best possible results. We’ll point you in the right direction below as we dive into the best gut healing supplements.
What are the best gut healing supplements?
So, what are the best supplements to heal gut problems? There are so many great solutions you can try to restore balance in your gut and live a healthier, happier life. Here are the 11 top choices.
Probiotics
Chances are, you think of probiotics when you think of digestive problems and gut issues. And for good reason - these are live microorganisms that enhance the gut flora, restoring and maintaining the optimal balance of your gut microbiome.
They aid in the breakdown of food, absorption of nutrients, and can reduce symptoms of gastrointestinal distress such as bloating and gas.
Regular intake of probiotics can come through fermented foods like yogurt, kefir, and sauerkraut, or supplements.
Prebiotics
Probiotics certainly have their place, but on their own, they may not be enough to help you overcome poor gut health. You need to supercharge them with prebiotics.
These are fibers that the human body cannot digest, but the good bacteria in your gut can! They are like food for the good bacteria in your gut, promoting their growth and activity.
You can enhance gastrointestinal health by increasing the production of beneficial short-chain fatty acids (SCFAs), which nourish colon cells and provide a wide range of health benefits.
Foods rich in prebiotics include garlic, onions, leeks, asparagus, and bananas. However, there is no better way to strengthen your gut microbiome than the best drink for gut health, which is available here at res.
L-glutamine
This amino acid plays an essential role in repairing and maintaining the intestinal lining. It’s a primary fuel source for the cells in the gut, helping to preserve the barrier function and prevent the condition referred to as “leaky gut”. This is a condition where toxins and microbes improperly enter the bloodstream through gaps in the gut lining.
Supplementing with L-glutamine can be particularly beneficial during times of stress or illness when the demand for this amino acid increases and the body cannot produce enough. It's often recommended for those suffering from conditions that compromise the intestinal lining.
Digestive enzymes
As the name suggests, digestive enzymes help break down food into nutrients that the body can actually absorb. Supplements containing these enzymes can help individuals with enzyme deficiencies or those who experience bloating, gas, and discomfort after eating.
These supplements are typically derived from sources like pancreatin, bromelain, and papain, and they work by enhancing the digestion of fats, proteins, and carbohydrates. This can alleviate symptoms of indigestion and increase nutrient uptake, promoting overall gut health.
Zinc
Zinc is a mineral that bolsters the immune system and plays a pivotal role in cell division and growth, two processes essential for repairing the gut lining. It has balancing properties for those suffering from disarray in the gut.
Zinc deficiency is relatively common and can lead to impaired immune function and increased susceptibility to gut damage, which supplements can help prevent. Regular intake of zinc maintains a robust gut barrier and supports digestive health.
Licorice root
Licorice root is renowned for its gastroprotective effects thanks to its active compound glycyrrhizin which can soothe gastrointestinal problems. It enhances mucous production, which acts as a protective lining for the stomach walls, helping to prevent ulcers and acid reflux.
Moreover, licorice root has properties that modulate the immune response in the gut, reducing irritation and imbalance in the digestive tract.
Individuals experiencing chronic indigestion or stomach discomfort can consider adding licorice root supplements to their regimen as a means of promoting healing and comfort.
Oregano oil
Oregano oil is a potent antimicrobial, making it effective in combating bacteria that can disrupt gut health. It has been used to treat bacterial overgrowth and parasitic infections, which are common culprits behind digestive issues.
Its active ingredients, thymol and carvacrol, have been shown to help balance the gut flora and reduce the proliferation of harmful bacteria which can cause gastro-intestinal disturbances and bloating.
Aloe vera
You may associate aloe vera with sunburn management, but its calming properties can be used to heal the gut as well. Have you ever seen those green aloe vera drinks at the health food grocery store?
This powerful, versatile plant has shown promise for repairing the gut lining. It also contains several enzymes known to aid in the breakdown of sugars and fats, which can help enhance digestion.
Meanwhile, aloe vera’s balancing properties help soothe the gastrointestinal tract and reduce irritation that can lead to bloating and discomfort.
Marshmallow root
Marshmallow root contains mucilage, a substance that becomes a soft gel when mixed with water. This mucilage coats the inside of the stomach and intestines, acting as a protective barrier against acidity and irritation.
It is particularly beneficial for soothing the mucus membranes of the digestive tract and healing inflamed gut lining, which can alleviate symptoms of heartburn, constipation, and overall discomfort in the digestive system.
Turmeric
Turmeric, specifically its active compound curcumin, has powerful balancing properties which make it beneficial for gut health.
It modulates the inflammatory pathways that affect the gut lining, reducing the risk of damage and promoting a healthy intestinal barrier. Regular intake of turmeric can also help stimulate bile production, enhancing the digestion of fats and improving overall digestion.
Slippery elm
Slippery elm works similarly to marshmallow root in that it provides mucilage that can help soothe the stomach and intestines by forming a protective barrier against acidity and irritation.
It also stimulates nerve endings in the gastrointestinal tract to increase mucus secretion, which can help protect against ulcers and excess acidity.
The fibrous content of slippery elm facilitates more regular bowel movements, reducing symptoms of constipation and the bloating that often accompanies it.
How to heal your gut with supplements and other techniques
Now that you’re aware of all the best gut healing supplements you can use as support for restoring balance in the gut, it’s just a matter of choosing the right ones and working them into your wellness regimen. Here are some tips on how to heal your gut with supplements and other tactics.
Choosing the right supplements for gut health
While each of these supplements to heal gut problems has its place, it’s worth narrowing down the specific ailments you’re struggling with and choosing a solution accordingly.
For example, zinc carnosine could potentially assist with GERD, ulcers, and more. On the other hand, probiotics may be particularly helpful for those suffering from IBD or IBS. Whatever the case, just be sure you’re choosing a supplement with scientific backing.
In terms of actually picking a product to integrate into your daily routine, do your due diligence in vetting the manufacturing process and ingredients behind the formulation. You can assess purity and potency through third-party lab testing.
Dietary modifications to support a healthy gut
The appeal of supplements to heal gut problems is in how they fill the gaps in your nutritional needs - but that doesn’t mean you should neglect diet altogether.
Eat a balanced diet containing diverse fiber sources such as fruits, vegetables, and whole grains, which help regulate digestion and foster a healthy microbiome.
On the other hand, there are certain foods you should avoid if you’re looking to safeguard your gut. These include processed foods, high-sugar items, and excessive fats - all of which can lead to overgrowth of harmful bacteria that contribute to gut imbalance.
You can include fermented foods like kefir, yogurt, and sauerkraut to boost your intake of natural probiotics, aiding digestive health and enhancing nutrient absorption. We have other resources covering the best fruits for gut health and vitamins for gut health if you’d like to learn more.
Other lifestyle changes to consider
Addressing gut health from a holistic perspective means you’re going to need to get up out of your seat and start moving more. Regular physical activity stimulates the digestive system and enhances gut motility, preventing conditions like constipation that exacerbate gut issues.
It’s also worth implementing stress management techniques, as high stress can exacerbate gut issues and lead to more serious conditions down the road. Consider mediation, therapy, or other lifestyle changes to address the root cause of stress.
Parting thoughts on the best supplements to heal gut problems
We’ve explored all the best supplements for gut healing here in this guide to help you overcome the challenges of gut microbiome imbalance - from poor digestion to bloating, constipation, and an overall sense of discomfort.
From probiotics enhancing the health of your microbiome to prebiotics feeding beneficial bacteria, and supportive herbs like aloe vera and marshmallow root soothing the digestive tract, there are so many great supplements to heal gut problems.
While you don’t need each and every one of these in your daily routine, consider adding a few to your regimen and see firsthand what a difference they can make in how you look and feel.
You can learn more about how much of your immune system is in your gut, herbs for lung health, best fruit for lungs, vasaka benefits, or the best probiotics for lungs in our blog.
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Whether you need a prebiotic or probiotic supplement or both we’ve got clinically studied solutions waiting to be discovered.
These are expert opinions on lifestyle from professionals who are board-certified physicians, registered dietitians, or healthcare professionals. This content does not represent any medical advice for the prevention or treatment of any medical diseases.
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