as a Cliché As the saying goes, “listen to your gut,” there’s a reason why the gut is known as the second brain and gives us signals if something is right or wrong. Whether you call it gut feeling or gut feeling, the gut is your gastrointestinal (GI) system, the health of which is generally determined by the levels and types of bacteria in your digestive tract, AKA your gut microbiome.
“In addition to consuming and ingesting the nutrients in the food and drink we consume, 80% of our immune system consists of the small and large intestines, protecting us from harmful invaders. Gut Health Functional Nutritionist and Founder of Savvy Stummy, LLC. “The Gut and Gut Microbiome From the Mind And they’re deeply connected to emotional health through the gut-brain axis, a highly bidirectional communication pathway between our brain and gut.” What’s more, the gut microbiome produces 95% of the neurotransmitter serotonin, which regulates stress and is important for relaxation, sleep, and concentration. Bottom line: When your gut health is compromised (read: your gut microbiome is out of balance), you pay a price in your mood, immune health, and sleep quality, to name a few.
as far as Go for tips (more on that to come) for good gut health, you can maintain the usual suspects for overall health: eating a balanced and varied diet rich in fiber, fruits, vegetables, whole grains and whole grains, staying hydrated, managing stress, reducing inflammation by eliminating food sensitivities and toxins from your diet and lifestyle. , entering into daily activities and prioritizing restful sleep. To develop a holistic approach to improving your gut health? Extras, of course. Ahead, a collection of five gut health supplements Straight from the experts on helping maintain a balanced gut microbiome.
5 Gut Health Supplements
There are countless gut health supplements at our fingertips and it can be overwhelming to know which ones are legit and worth trying, so before we get into the expert-approved recommendations, let’s first understand what gut health is and how to improve gut health.
What is gut health?
Before we get into the supplements, let’s define what gut health is so you know what you’re doing. If there’s one wellness buzzword that’s been around, it’s wellness. But what exactly is it? “Gut health refers to the balance and optimal function of the gastrointestinal tract, specifically the microbiome, which is comprised of trillions of microbes, bacteria, fungi and viruses,” said Dr. James Walker, Welzo’s clinical physician. “A healthy gut microbiome is diverse, with a balanced composition of bacteria that supports digestion, nutrient absorption, immunity, and even mental health.” Dr. Walker mentions several factors that play a significant role in the health of your gut; These include diet, lifestyle, stress levels, sleep deprivation, medications, and environmental factors (think: pollution and toxins).
Keeping in mind the effects mentioned above, today’s travel culture seems dedicated to controlling our digestive system. Maintaining a healthy digestive tract is easier said than done. Enter: Superfoods for a healthy boost to your gut. Below, experts let us in on gut health supplements that have earned their seal of approval. FYI, before taking any supplement, Dr. Walker emphasizes the importance of consulting with a healthcare professional or registered dietitian who can evaluate your specific needs, interactions with medications, and any underlying health conditions. Supplements can provide personalized advice and guidance to ensure safe and effective use.
Best supplements for gut health
Probiotics
Probiotics are live good bacteria—whether in supplement form or from food sources—that promote gut health and help maintain digestive health and a healthy balance in your body. When the number of bad bacteria in the gut increases, probiotics can come in to fight the harmful bacteria and restore your body to a neutral state. Best part? Taking a probiotic supplement supports the balance for less gas bacteria strains, resulting in less gas and bloating.
“[Probiotics] It contains a combination of beneficial types of bacteria such as Lactobacillus acidophilus, Bifidobacterium lactis and Lactobacillus rhamnosus,” explains Mary Sabat MS, RDN, LD, nutritionist and ACE Certified Trainer. “Probiotics can help restore the balance of gut bacteria, support digestion, boost immunity and improve bowel regularity.” Choose a high-quality probiotic supplement with a variety of probiotics, follow the dosage recommendations on the product label, and store as directed by the label (ie, refrigerated, room temperature, etc.). If you have a weakened immune system or have underlying health conditions or are taking immunosuppressant medications, it’s especially important to talk to your doctor before adding probiotics to your routine.
Prebiotics
“Prebiotics are indigestible fibers that serve as food for beneficial bacteria in the gut,” Sabat said. Once they pass through the digestive tract and reach your gut, prebiotics help your gut bacteria survive and ferment, produce short-chain fatty acids, provide energy for your gut cells, help produce mucus, and aid in inflammation and immunity. Prebiotics offer many health benefits, including regulating bowel movements, improving your body’s anti-inflammatory response, reducing disease-causing bad bacteria and increasing the production of good bacteria and improving immune function.
Sabat suggests looking for supplements that contain prebiotic fibers like inulin, chicory root or fructooligosaccharides (FOS) to promote the growth and activity of healthy gut bacteria. That said, prebiotics aren’t one-size-fits-all, and can cause gas, bloating, diarrhea, or constipation in sensitive patients and can worsen symptoms of irritable bowel syndrome.
Digestive enzymes
Like breathing, we don’t think twice about digestion – it happens automatically. Well, without digestive enzymes, the food we eat can’t be broken down properly, so our body lacks the nutrients it needs to function (hello, gas, bloating, and stomach aches). In some cases, the body does not produce enough digestive enzymes, resulting in deficiency. Digestive Enzyme Supplements.
“Digestive enzyme supplements contain enzymes such as amylase, protease, and lipase, which help break down carbohydrates, proteins, and fats, respectively, for better absorption,” Sabat explains. “These supplements can help with digestion, especially for individuals with enzyme deficiencies or indigestion.” Take the supplement with food as recommended on the product label. If you have a known enzyme deficiency or gastrointestinal problem, be sure to consult with your healthcare practitioner before taking a digestive enzyme supplement.
Fiber
You probably associate carbs with helping things move together, and rightly so. The crunch factor you get from biting into a carrot or apple? It’s good ol’ fiber doing its magic. Because the body cannot digest fiber, it passes through the body undigested and into the intestines, promoting regularity and preventing GI problems. According to the Harvard T.H. Chan School of Public Health A source of nutritionThanks to its important role in the gut microbiome, fiber can exert anti-inflammatory effects that soothe chronic inflammation, reducing the risk of various diseases such as heart disease, diabetes, diverticular disease, and constipation. Adding a variety of fiber-rich foods, such as whole grains, beans, leafy greens, and apples, can help you meet your daily fiber needs, but fiber supplements can also come in to fill nutritional gaps.
“Fiber supplements like psyllium husk or glucomin can help promote regular bowel movements and support overall gut health,” confirms Dr. Walker. It is important to drink plenty of water when taking fiber supplements to avoid constipation. Find fiber supplements that contain a mix of both insoluble and soluble fiber to aid digestion.
Glutamine
If you find yourself on #GutTok, you’ve probably heard of L-glutamine, a top-of-the-line supplement for its gut health benefits. Is the incentive worth it? The short answer is yes. Recent studies have shown that the amino acid glutamine has beneficial effects on gut health by supporting the gut microbiome, gut mucosal wall integrity (a critical line of defense against digestive risks and conditions), and inflammatory responses. Glutamine is produced naturally in the body, but during times of intense stress (think: infections, surgery, and trauma), the body may not be able to meet the high demand, in which case glutamine supplementation can give you a leg up. .
“Glutamine is an amino acid that plays a critical role in maintaining the integrity of the intestinal lining,” Sabat echoes. “It helps to support gut healing, reduce intestinal inflammation and improve immune function.” If you take a glutamine supplement in powder or capsule form, follow the manufacturer’s recommended dosage instructions. Tip: While taking a glutamine supplement can improve gut health, finding the underlying cause should be your first step if you have gastrointestinal issues.
Please consult a physician or health care professional before starting any treatment. Always ask your doctor or other qualified health care provider for any questions regarding a medical or mental health condition. Don’t ignore or delay seeking professional advice because of what you’ve read in this article.
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