Best Supplements And Vitamins For Gut Health, According To Experts

“Your gut is your ‘second brain’ controlling or having influence over the rest of your body,” explains Kirsten Jackson, a consultant dietitian specializing in gut health and a Forbes Health Advisory Board member. “Not only in the moment, but also longer-term health can be impacted,” she says. A key component to maintaining healthy digestion is the gut microbiome, a complex ecosystem of bacteria that lives in the digestive tract.

“The gut microbiome plays an important role in everything from your brain health to your digestion and immune system, so it’s immensely important to maintain proper gut health and make proactive choices when it comes to your diet to help support your gut, and in turn support your overall health,” says Miguel Freitas, Ph.D., a microbiome expert and Forbes Health Advisory Board member.

Various supplements, such as probiotics, may improve common digestive issues. But it’s important to remember that many well-known digestive aids can be consumed through food.

Always speak with a health care provider before adding supplements to your wellness regimen.

Probiotics

Probiotics are ingested microorganisms that provide health benefits by fortifying the microbiome of organisms that live in the large intestine, including bacteria and yeast. The right strains of probiotics keep harmful microorganisms out of the digestive tract and enhance digestion.

“It is key to take a probiotic that contains the strain which is proven to help with [a] specific problem,” says Jackson. A health care provider knowledgeable about gut health and nutrition can help determine which probiotic strain may be best for your unique needs (or whether probiotics are right for you).

Dr. Freitas notes that “there are distinct differences in the effectiveness of probiotics based on their delivery mode, whether it be through food, pills or powder supplements.” With this variation in mind, he suggests consuming probiotic-rich foods over supplements.

“Real foods have the advantage of buffering stomach acids, thereby increasing the likelihood the probiotics survive and reach your gut,” he says. “Moreover, certain fermented foods, such as fermented dairy products, come with additional nutrients, such as calcium and protein, that supplements often lack.”

Probiotic-rich foods include:

• Yogurt
• Kombucha
• Sauerkraut
• Pickled vegetables

Prebiotics

Prebiotics are food ingredients that the body can’t fully digest. These substances feed probiotic microorganisms in the digestive tract, potentially leading to enhanced gut—and overall—health.

A 2018 meta-analysis in Current Developments in Nutrition outlines eight specific benefits of prebiotic fiber, including supporting gut bacteria known to reduce intestinal inflammation, alleviating constipation and to reducing IBS symptoms. Prebiotics also have the potential to improve mineral absorption, bringing more nutrients, such as calcium, into the body^[2]Carlson JL, Erickson JM, Lloyd BB, et al. Health Effects and Sources of Prebiotic Dietary Fiber. Curr Dev Nutr. 2018;2(3):nzy005. Published 2018. .

One popular prebiotic, according to Jackson, is psyllium husk, a fiber supplement that may help individuals who are constipated or have loose bowel movements. Metamucil, an over-the-counter bowel regulator popular among gastrointestinal experts, features psyllium husk as a central ingredient. A 2021 study in the International Journal of Molecular Sciences featuring 54 women of reproductive age found that psyllium husk helped relieve symptoms of constipation^[3]Yang C, Liu S, Li H, et al. The effects of psyllium husk on gut microbiota composition and function in chronically constipated women of reproductive age using 16S rRNA gene sequencing analysis. [published correction appears in Aging (Albany NY). 2022. .

While prebiotics can be consumed as supplements, they’re also commonly found in food, such as artichokes, asparagus, bananas, green vegetables, certain oats and wheat.

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Fiber

Studies suggest a lack of fiber in a person’s diet can lead to a wide variety of medical concerns, including diabetes, cancer and more. As such, fiber intake is a primary focus when it comes to maximizing gut health.

Far reaching as fiber’s potential benefits may be, the subject of dietary fiber can be complex. There are two types of fiber: soluble and insoluble.

• Soluble fiber lengthens the digestive process by mixing with fluids in the body. and may decrease the risk of heart disease, lower cholesterol and more. Examples of foods containing soluble fiber include fruits, most root vegetables and legumes.
• Insoluble fiber, the main fiber in psyllium husk and chia seeds, bulks up waste to allow it to pass through the gut more easily. However, some insoluble fibers may also cause constipation by making stool too bulky to pass.

In other words, simply consuming lots of fiber, whether in a supplement or through food, isn’t always a magic bullet for optimal gut health. However, consuming the correct type of fiber in adequate quantities can help, which is why it’s important to consult a health care provider to determine which type of fiber supplement may be best for you.

Peppermint Oil

Use of mint as a supplement to settle the stomach dates back to ancient Greece, Rome and Egypt. Centuries later, it’s still used to alleviate some digestive symptoms.

A 2023 meta-analysis in Current Pharmaceutical Design found peppermint oil to relieve spasms and relax muscles in the intestines, large bowel and stomach. It’s commonly recommended to treat IBS and other gastrointestinal sensitivities, with this particular meta-analysis describing it as a safe and commonly used herbal medicine with promising implications for the field of gastroenterology^[4]Scarpellini E, Broeders B, Schol J, et al. The Use of Peppermint Oil in Gastroenterology. Curr Pharm Des. 2023;29(8):576-583. .

These findings supplement a 2020 study in which researchers determined small-intestine-release peppermint oil significantly reduced abdominal pain, discomfort and symptom severity in people with IBS, though its effect was less potent when released into the colon^[5]Weerts ZZRM, Masclee AAM, Witteman BJM, et al. Efficacy and Safety of Peppermint Oil in a Randomized, Double-Blind Trial of Patients With Irritable Bowel Syndrome. Gastroenterology. 2020. .

Ginger

Ginger is a well-known supplement rooted in ancient Chinese medicine. Functionally, its main ingredients, gingerols, are known for their anti-inflammatory and antioxidant properties. This capacity to reduce inflammation can have an immensely positive impact, particularly on inflammation-based conditions like colitis and Chron’s disease.

In a 2024 meta-analysis of 13 studies in Pharmacological Research – Modern Chinese Medicine, researchers determined an estimated dose of 2,000 milligrams of ginger per day could be beneficial to the digestive tract, especially among individuals with IBS experiencing inflammation, colorectal cancer and more^[6]Aregawi L, Gebremeskel T, Zoltan C. Preventive and therapeutic effects of ginger on bowel disease: A review of clinical trials. Pharmacol Res Mod Chin Med. 2024. . Meanwhile, a 2023 study in The Journal of Nutrition notes that ginger root powder may assist in developing the gut microbiota^[7]Crichton M, Marshall S, Marx W, et al. Effect of Ginger Root Powder on Gastrointestinal Bacteria Composition, Gastrointestinal Symptoms, Mental Health, Fatigue, and Quality of Life: A Double-Blind Placebo-Controlled Trial. J Nutr. 2023. . Long-term clinical trials on ginger’s impact on gut health remain sparse, but this time-honored supplement may be worth consideration.

Given the gut’s potential role in regulating overall health, disruptions to gut balance tend to produce some familiar but potentially frustrating symptoms, according to Jackson and Dr. Freitas, which may include:

• Frequent bloating
• Abdominal pain
• Fatigue
• Diarrhea
• Constipation
• Signs of malabsorption, including vitamin B12 or iron deficiency (despite consuming enough of these nutrients) and unexplained weight loss
• Excess gas
• Acid reflux
• Poor dental health

Consult a medical professional if any of these symptoms persist or interfere with activities of daily life. Symptoms that may require more immediate medical attention include:

• Bloody stools
• Fever
• Loss of bowel control
• Severe pain
• Severe dehydration

Experts agree that relying on vitamins and supplements alone isn’t enough to maintain a healthy gut. Consuming a diet rich in gut-supportive foods is an important starting point.

Jackson supports the “30 30 rule” which states people should ideally consume food from 30 different plant sources each week and 30 grams of fiber each day. She also finds including olive oil in one’s diet is beneficial to the gut thanks to its high concentration of polyphenols, which act as prebiotics and antioxidants in the gut. Following these principles, Jackson says, can potentially lower the risk of conditions such as heart disease, cancer and diabetes.

Dietary changes of any kind should be handled with care, according to Dr. Freitas. “I always recommend starting with easy swaps—like a whole wheat pasta instead of traditional [white] pasta, or adding fruits to your morning oatmeal or mid-day snack yogurt—to get your body used to [changes] over time,” he says.

Experts recommend avoiding certain foods to maintain gut health. For example, Jackson advises limiting processed deli meats, sausages and alcohol when possible due to potentially adverse health effects, such as an increased risk of developing bowel cancer. While supplements can assist in introducing certain ingredients that maintain a healthy gut, focusing on a well-rounded diet rich in probiotic-, prebiotic- and fiber-rich foods may help put tummy troubles to rest.

Managing stress levels is also a key factor in maintaining gut health. Your mood can influence digestion, and a disrupted gut can affect how you feel. When your stress levels rise, stress hormones like cortisol are released, which can disturb the balance between your brain and your gut. In the long term, this disruption can lead to digestive discomfort, such as irritable bowel syndrome (IBS) and changes in your mental health.

Here are some ways to keep your stress levels manageable for optimal gut-brain health:

• Practice mindfulness and meditation, such as relaxation breathing exercises
• Aim for getting quality sleep, as sleep deprivation and some disorders have shown to create an imbalance in the gut microbiome
• Eat a fiber-rich diet, including foods like fruits and vegetables and fermented foods like yogurt
• Exercise regularly
• Talk to a professional for further guidance on managing stress