The Best Supplements for Gut Health

Your gut plays a critical role in digestion, immunity, mood, and overall health. A diverse, balanced diet with plenty of fiber and fermented foods is foundational, but some supplements can support gut health, especially if you’re managing digestive issues, recovering from antibiotics, or optimizing microbiome diversity.

Below are the best evidence‑based supplements for gut health — what they do, who they’re for, and how to pick the right one.

Best Supplements for Gut Health

1. Probiotics

Why it matters:
Probiotics are live beneficial bacteria that can help restore balance in your gut microbiome, improve digestion, and support immunity.

Who might benefit most:
- People with IBS, bloating, or constipation/diarrhea
- Those recovering from antibiotics
- Anyone looking to support immune function
How to choose:
- Look for strain‑specific products — different strains help with different concerns (e.g., Bifidobacterium infantis 35624 for IBS)
- Aim for at least 5–10 billion CFUs/day
- Ensure proper storage (many require refrigeration) & third‑party testing

2. Prebiotics

Why it matters:
Prebiotics are types of fiber that feed your good gut bacteria, helping them grow and thrive.
Who might benefit most:
- People with low fiber diets
- Those looking to improve microbiome diversity
- Individuals experiencing irregular bowel movements
How to choose:
- Look for inulin, fructooligosaccharides (FOS), or galactooligosaccharides (GOS)
- Start with small amounts to minimize gas/bloating

3. Digestive Enzymes

Why it matters:
Helps break down food components like protein, fat, and carbs for easier digestion, which may reduce bloating and discomfort.

Who might benefit most:
- People with pancreatic insufficiency, gallbladder issues, or difficulty digesting fats/protein
- Those with occasional bloating after high‑fat or high‑protein meals
How to choose:
- Look for blends including lipase, protease, and amylase
- Take them right before or during meals

4. L‑Glutamine

Why it matters:
L‑glutamine is an amino acid that supports gut lining integrity and may help in cases of leaky gut or intense exercise.

Who might benefit most:
- Athletes with high training volume
- Those recovering from GI inflammation or damage
How to choose:
- Powder form for easy dosing (5–10g/day)
- Look for pure L‑glutamine with no fillers

Thorne L‑Glutamine Powder

5. Anti‑Inflammatory Support

Calming inflammation in the gut can reduce discomfort and support healing.

6. Collagen

Why it matters:
Collagen peptides may support the gut lining, help repair connective tissue, and improve skin & joint health.
Who might benefit most:
- People with digestive discomfort or leaky gut
- Those looking to support overall tissue repair
How to choose:
- Hydrolyzed collagen peptides (easier to digest)
- Choose an unflavored, tested product you can mix into drinks or smoothies

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How to Choose the Right Supplement

How to Choose the Right Gut Health Supplement

With so many products on the market, it’s important to know what to look for:

Choose third‑party tested products for quality and safety.
Look for transparent labels with clearly listed CFUs, strains, or dosages.
Start with one change at a time so you can monitor how your body responds.
Avoid products that promise “instant” results or unrealistic claims.
When in doubt, consult your dietitian or healthcare provider before starting.

Continue Building Your Gut‑Friendly Routine

Supplements can help — but they’re just one piece of the puzzle.

✔ Explore my Nutrition Guides for gut‑healing strategies
✔ Use my Wellness Workbooks to track your symptoms and progress
✔ Try my Balanced Meal Plans for anti‑inflammatory, gut‑friendly recipes
✔ Ready for 1:1 support? Book a session with me through Nourish