Best Supplements for Gut Health, According to Gastroenterologists

Gut health has become a central topic in wellness discussions, extending beyond simple digestion to encompass immune regulation, metabolic health, and even brain signaling. While a balanced diet and healthy lifestyle remain paramount, certain supplements may offer additional support for optimal gut function.

According to Dr. Michael Bass, a physician, most people don’t get enough fiber from food alone, and soluble fiber has strong evidence for improving both digestive and cardiometabolic health. However, supplements should be viewed as supportive, not replacements for foundational healthy habits.

Here’s a look at several nutrients and supplements that experts recommend for supporting gut health:

Soluble Fiber

Fiber is a cornerstone of gut health, and soluble fiber, in particular, plays a crucial role. It absorbs water, forming a gel-like substance that slows digestion and regulates bowel movements. Soluble fiber also serves as nourishment for beneficial gut bacteria, contributing to a healthier microbiome.

Good sources of soluble fiber include oats, beans, lentils, apples, citrus fruits, carrots, and barley. While there isn’t a specific daily recommendation for soluble fiber alone, aiming for approximately 5–10 grams per day can be beneficial. It can be especially helpful for individuals experiencing constipation, irregular bowel habits, or symptoms of Irritable Bowel Syndrome (IBS), as well as those looking to improve metabolic health.

However, it’s important to increase fiber intake gradually and drink plenty of water to avoid bloating or gas. Supplements like psyllium husk or soluble corn fiber can also be considered.

Probiotics (Akkermansia muciniphila)

Probiotics are live microorganisms intended to provide health benefits when consumed in adequate amounts. The gut microbiome, consisting of trillions of bacteria, plays a vital role in overall health. While fermented foods like yogurt, kefir, and sauerkraut naturally contain probiotics, supplementation may be beneficial for those who don’t regularly consume these foods or require higher doses.

Recent research has focused on Akkermansia muciniphila, a beneficial bacterium often found in higher levels in healthy, long-lived individuals. Modern lifestyles, including stress, processed foods, and antibiotic use, can disrupt the balance of the gut microbiome, potentially reducing levels of Akkermansia. This bacterium acts as a guardian for the gut lining, strengthening the intestinal barrier and supporting healthy metabolism.

While research on Akkermansia is still evolving, supplements containing this probiotic are becoming increasingly available. It’s crucial to consult with a healthcare provider before starting any probiotic supplement, especially for individuals with compromised immune systems or inflammatory bowel disease.

Turmeric (Curcumin)

Turmeric, a spice known for its vibrant color, contains curcumin, a bioactive compound with anti-inflammatory and antioxidant properties. Emerging research suggests curcumin may also positively influence the gut microbiome, supporting digestion, immune function, and overall health.

Curcumin acts as an antioxidant, protecting gut bacteria and tightening the junctions between intestinal cells, potentially preventing a “leaky gut.” A leaky gut occurs when the intestinal lining becomes more permeable, allowing toxins and bacteria to enter circulation, potentially contributing to inflammation. However, the amount of curcumin found in food alone is often insufficient to achieve therapeutic levels.

Supplements containing concentrated forms of curcumin, such as turmeric root extract or standardized curcuminoids, may be more effective. Look for supplements that also include piperine (from black pepper), which can significantly enhance curcumin absorption. As with any supplement, it’s essential to consult a healthcare provider before starting turmeric supplementation, particularly if you have underlying health conditions or are taking medications.

L-Glutamine

L-glutamine is an amino acid that serves as a key fuel source for the cells lining the intestinal tract, helping to maintain a healthy gut barrier. It’s considered a conditionally essential amino acid, meaning the body can produce it, but may require additional intake during times of increased need, such as during infection or inflammation.

L-glutamine may help tighten a “leakier” intestinal barrier, potentially reducing symptoms like loose stools and urgency, particularly in individuals with IBS. However, more research is needed to determine optimal dosing and long-term effects. A common supplemental dose is around 5 grams per day, but it’s crucial to consult with a healthcare provider before starting supplementation.

Other Tips for Supporting Gut Health

While supplements can be helpful, a holistic approach to gut health is essential. This includes eating a plant-rich diet, consuming plenty of fiber, engaging in regular physical activity, and staying adequately hydrated. If you’re experiencing persistent gut issues, it’s important to consult with a healthcare provider or gastroenterologist to rule out underlying conditions and receive personalized guidance.

The foundation of good gut health lies in consistent, healthy lifestyle choices. Supplements can be a valuable addition for some individuals, but they are most effective when combined with a strong lifestyle foundation and used under the guidance of a healthcare professional.