Six supplements improve gut health, say dietitians

Maintaining good gut health is essential for overall well-being. Dietitians recommend six supplements that may help improve digestion when used alongside a healthy diet and lifestyle. It's important to consult with a healthcare provider before adding new supplements. L-glutamine is the first suggested supplement. This amino acid helps nourish the gut and protect it from stress. It can reduce intestinal permeability, also known as "leaky gut," especially for people with chronic gut issues like irritable bowel syndrome (IBS). Digestive enzymes are another key supplement. They help break down food for easier absorption. Conditions such as lactose intolerance or gas from beans may benefit from these enzymes. However, due to a lack of strict regulation, people should read labels carefully and consult their doctors when considering digestive enzyme supplements. Probiotics, found in fermented foods like yogurt, are live bacteria that can help balance gut bacteria and improve digestion. The effectiveness of probiotics depends on the specific strain and dosage. Certain strains have shown promise in reducing digestive issues and supporting gut health. Prebiotics are compounds that feed beneficial gut bacteria. Foods rich in prebiotics include garlic, onions, and whole grains. Supplements may be helpful, but those with sensitive digestive tracts should be cautious, as prebiotics can cause gas and bloating. Magnesium is another important mineral that supports gut health by aiding regular bowel movements. Many people do not get enough magnesium, which can lead to constipation. Supplements like magnesium citrate can provide relief but should be used wisely. Finally, peppermint oil can help ease digestive discomfort, especially for those with IBS. It relaxes intestinal muscles and may reduce symptoms like bloating and cramping. Enteric-coated capsules are recommended for optimal effectiveness. In addition to these supplements, a balanced diet rich in fiber, mindful eating habits, and stress management are crucial for maintaining gut health. A combination of these strategies can provide a strong foundation for digestive wellness.