Your gut microbiome is made up of trillions of microorganisms that live in your gastrointestinal (GI) tract. These beneficial bacteria help with digestion, fight off harmful microbes, and support your immune system.
Research shows that gut health plays a vital role in digestion, immunity, and even mental well-being. An imbalance in the gut microbiome has been linked to chronic conditions such as type 2 diabetes, inflammatory bowel disease (IBD), and certain cancers.
The right supplements can help maintain a healthy gut and support a balanced microbiome.
1. Psyllium Husk
Psyllium husk is a natural fiber derived from the seeds of the Plantago ovata plant. Once consumed, it absorbs water and forms a gel-like substance that moves through the GI tract. It helps regulate bowel movements and supports digestion, promoting overall gut health.
The recommended daily fiber intake is 19–38 grams, depending on age and gender. When taking fiber supplements, start with a small dose to avoid side effects like bloating, gas, or discomfort.
2. Ginger
Ginger is a root vegetable known for its many potential health benefits, including improving gut health.
Ginger supplements are made from the root of the ginger plant and are available in powder or capsule form. While there’s no universal recommended dosage for gut health, one study found that 540 mg of ginger root powder may relieve GI symptoms like early satiety and stomach pain.
3. Probiotics
When harmful bacteria outnumber the good ones in your gut, digestive problems and discomfort can follow. Probiotic supplements contain live microorganisms that help restore a healthy balance of gut bacteria, improve digestion, and boost immune function.
Probiotics come in capsules, liquids, and powders. Their strength is measured in colony-forming units (CFUs), which indicate the number of live microorganisms. Many brands contain between 1 billion and 10 billion CFUs, though some go as high as 50 billion. More CFUs doesn’t always mean a better product.
4. Prebiotics
Prebiotic fiber serves as food for the good bacteria in your gut, helping them grow and function. Natural sources include bananas, honey, onions, and garlic—but they’re also available as supplements.
Prebiotic supplements are generally safe for most healthy adults, but some people may experience side effects like diarrhea, bloating, gas, or cramps.
5. L-Glutamine
L-glutamine is an amino acid (a building block of protein) that plays a key role in gut health. When the gut lining becomes damaged, it can lead to digestive issues and impact overall wellness. L-glutamine helps repair and protect the intestinal lining while also supporting microbiome balance.
It occurs naturally in foods like vegetables and animal proteins. L-glutamine supplements are available in capsules and powder form and provide a convenient way to ensure adequate intake.
6. Peppermint Oil
Derived from the peppermint plant, peppermint oil has been shown to calm the digestive tract by relaxing the muscles in the stomach, esophagus, and colon. It can help relieve abdominal pain and reduce symptoms of irritable bowel syndrome (IBS).
Peppermint oil can be consumed in tea, chocolates, or baked goods when diluted. It’s also available in capsule and softgel form.
7. Digestive Enzymes
Digestive enzymes are proteins your body naturally produces to help break down food. They play a role in every step of the digestive process—from your mouth to your colon. Taking enzyme supplements can support natural digestion and help your body absorb nutrients more efficiently.
These supplements may help relieve upper GI discomfort and abdominal pain. However, it’s important to talk to your healthcare provider before adding them to your routine, especially if you have underlying medical conditions.