While healthy lifestyle habits come first, some supplements may support gut health.Research suggests soluble fiber, probiotic strains, L-glutamine and turmeric may help.Always consult a health care professional before starting a new supplement.<\/p>\n
Gut health has officially taken over our social media feeds and grocery store aisles. From kombucha on tap to probiotic-infused snacks, it feels like everyone is talking about their microbiome\u2014and for good reason. Your gut does far more than just digest your lunch.\n<\/p>\n
\u201cGut health matters because the gastrointestinal tract is central to digestion, immune regulation, metabolic health and even brain signaling,\u201d shares Michael Bass, M.D<\/a>.\n<\/p>\n In an ideal world, we\u2019d meet all of our gut-health needs through a balanced, whole-food diet<\/a>. A food-first approach remains the gold standard, since whole foods provide a complex mix of nutrients that supplements can\u2019t fully replicate. However, life gets busy, and diets aren\u2019t always perfect. In those cases, supplements may play a supportive role<\/a>.\n<\/p>\n We spoke with leading gastroenterologists to find out which supplements may actually benefit gut health<\/a>, and this is what they shared.\n<\/p>\n A Word on Gut Supplements <\/p>\n Gut health is highly individual, meaning what works for one person may not work for another. As with most supplements, it\u2019s important to speak with your health care provider before starting anything new\u2014especially if you have an underlying digestive condition, chronic illness or take medications.<\/p>\n Soluble Fiber <\/p>\n When you think of gut health, fiber is likely the first thing that comes to mind. Fiber helps keep your digestive system running smoothly. However, not all fiber is created equal. Soluble fiber absorbs water to form a gel-like substance in the gut, which helps slow digestion and regulate bowel movements<\/a>.\n<\/p>\n \u201cSoluble fiber supports gut health by feeding beneficial gut bacteria, improving stool consistency and helping regulate blood sugar and cholesterol levels,\u201d says Bass. \u201cI recommend it because most people do not get enough fiber from food alone, and soluble fiber has strong evidence for improving both digestive and cardiometabolic health.\u201d\u00a0\n<\/p>\n Foods rich in soluble fiber include oats, beans, lentils, apples, citrus fruits, carrots and barley. While there\u2019s no official recommendation for soluble fiber on its own\u2014since it falls under total daily fiber intake\u2014some organizations suggest aiming for about 5\u201310 grams per day.\n<\/p>\n \u201cIt is especially helpful for people with constipation, irregular bowel habits, IBS symptoms or those looking to improve metabolic health,\u201d Bass adds. Soluble fiber acts as a regulator, helping to firm loose stools while softening hard ones.\n<\/p>\n That said, fiber isn\u2019t right for everyone in high amounts. If you have certain conditions like gastroparesis (delayed stomach emptying), increasing fiber too much may make symptoms worse. Rapidly increasing fiber intake without enough fluids can also lead to bloating or gas<\/a>. Start slowly, drink plenty of water and increase intake gradually.\n<\/p>\n If you\u2019re considering a supplement, look for soluble fiber options such as psyllium husk<\/a> or soluble corn fiber (Fibersol), which research suggests can improve digestion, nourish beneficial gut bacteria and support overall gut health.,\n<\/p>\n Our Top Choices <\/p>\n Metamucil 4-in-1 Psyllium Husk Fiber Supplement, $27.99 at amazon.com<\/a> Amazon. EatingWell design.<\/p>\n Amazon. EatingWell design.<\/p>\n Amazon. EatingWell design.<\/p>\n Probiotics (Akkermansia muciniphila) <\/p>\n Probiotics are live microorganisms intended to provide health benefits when consumed in adequate amounts. \u201cThe gut, consisting of the entire intestinal tract from the mouth to the large intestine (colon), contains trillions of bacteria collectively referred to as the gut microbiome,\u201d says Brant Lutsi, M.D<\/a>. \u201cOver the last several decades, there has been a growing body of evidence demonstrating that the gut microbiome plays an important role in overall health.\u201d\n<\/p>\n While foods like yogurt, kefir, sauerkraut and other fermented options<\/a> naturally contain probiotics, some people may benefit from adding a supplement to their routine, especially if they don\u2019t consume these foods regularly, need higher doses or are looking for specific strains.\u00a0\n<\/p>\n You usually hear about Lactobacillus or Bifidobacterium, but there is a key player getting new attention from experts: Akkermansia muciniphila.\n<\/p>\n \u201cResearch shows the healthiest, longest-living people tend to have higher levels of beneficial bacteria like Akkermansia, but our modern lifestyle, including stress, processed foods, antibiotics and poor sleep, can throw this delicate ecosystem off balance and impact overall health,\u201d explains Adam Perlman, M.D., M.P.H., FACP<\/a>.\n<\/p>\n \u201cI recommend probiotics with live Akkermansia to support better gut and metabolic health. Akkermansia acts like a guardian for your gut lining, helping to strengthen your intestinal barrier while supporting healthy metabolism,\u201d says Perlman.\n<\/p>\n It\u2019s important to note that research on Akkermansia is still in its early stages, meaning there is no formal dosage recommendation. Supplements on the market typically range from 100 million colony-forming units (CFU) or active-fluorescent units (AFU) to up to 50 billion. As with any probiotic, it\u2019s best to consult your health care provider before starting\u2014especially if you have a compromised immune system or inflammatory bowel disease, as probiotics may pose risks in certain cases.\n<\/p>\n If you prefer a food-first approach, a minimally processed, plant-forward diet that\u2019s rich in fiber<\/a> may help support Akkermansia levels naturally.\n<\/p>\n Our Top Choices <\/p>\n Codeage Akkermansia Muciniphila Probiotic Supplement, $29.99 at amazon.com<\/a> Amazon. EatingWell design.<\/p>\n Amazon. EatingWell design.<\/p>\n Turmeric (Curcumin) <\/p>\n Turmeric isn\u2019t just for lattes and curries\u2014this bright yellow spice contains curcumin, a bioactive compound known for its anti-inflammatory and antioxidant effects<\/a>. Emerging research suggests curcumin may also help influence the gut microbiome, supporting digestion, immune function and overall health.\n<\/p>\n \u201cTurmeric acts as an antioxidant, protecting gut bacteria, tightening the junctions between intestinal cells and helping to prevent a \u2018leaky gut\u2019,\u201d shares Lutsi. When the lining of your gut becomes more permeable\u2014sometimes referred to as increased gut permeability<\/a>\u2014toxins and bacteria can more easily enter circulation, potentially contributing to inflammation. Studies suggests curcumin may help reinforce the gut barrier and reduce permeability.\n<\/p>\n That said, the amount of curcumin found in food alone is unlikely to reach therapeutic levels. Most clinical studies use doses of 500\u20132,000 milligrams of curcumin per day, far exceeding what\u2019s typically consumed through diet. For this reason, supplements are often used in research settings. When choosing a supplement, look for concentrated forms such as turmeric root extract<\/a> or standardized curcuminoids, which offer higher potency and improved absorption.\n<\/p>\n Another key ingredient to look for is piperine (from black pepper), which can enhance curcumin absorption<\/a> by up to 20 times. Without it, much of the curcumin may pass through your system without being absorbed.\n<\/p>\n However, turmeric supplements are not risk-free. High doses of curcumin have been linked to rare cases of liver damage and may not be appropriate for individuals with certain health conditions or those taking specific medications. Therefore, always run it by your health care provider first.\u00a0\n<\/p>\n Our Top Choices <\/p>\n MegaFood Whole Body Turmeric Curcumin Supplement, $36.99 at amazon.com<\/a> Amazon. EatingWell design.<\/p>\n Amazon. EatingWell design.<\/p>\n Amazon. EatingWell design.<\/p>\n L-Glutamine <\/p>\n L-glutamine is an amino acid that serves as a key fuel source for the cells lining the intestinal tract, helping to support a healthy gut barrier<\/a>. \u201cIt is a conditionally essential amino acid, meaning that your body can produce it but in times of extra need\u2014like an infection or inflammation\u2014you may need more than your body is able to produce,\u201d shared William Bulsiewicz, M.D., MSCI<\/a>. \u201cThis would be the argument for supplementation, and human research has suggested that glutamine can have beneficial effects on the gut microbiome, gut barrier and immune system,\u201d he adds.\n<\/p>\n \u201cInterest [surrounding glutamine and gut health] has picked up because some data suggest it may tighten a \u201cleakier\u201d intestinal barrier seen in some IBS patients (especially after an infection), which could translate into fewer loose stools and less urgency,\u201d adds Bass.\n<\/p>\n However, Bulsiewicz cautions that much of the research linking glutamine supplementation to gut health is from \u201csmall, short-term studies and the amount of glutamine being used is 30 grams per day, which is six times the amount most people take while supplementing.\u201d\n<\/p>\n While dosing protocols vary and more high-quality research is needed, a common supplemental dose is around 5 grams per day. As with any supplement, it\u2019s important to consult your health care provider before starting glutamine\u2014especially if you have underlying medical conditions or take prescription medications.\n<\/p>\n Our Top Choices <\/p>\n Momentous L-Glutamine Powder – Gut Health & Muscle Recovery Supplement, $39.95 at amazon.com<\/a> Amazon. EatingWell design.<\/p>\n Amazon. EatingWell design.<\/p>\n Amazon. EatingWell design.<\/p>\n Other Tips for Supporting Gut Health <\/p>\n While supplements may benefit certain individuals, daily lifestyle habits<\/a> play a far greater role in supporting long-term gut health. If you\u2019re looking to improve your gut, these evidence-based habits are a great place to start:\n<\/p>\n Eat a Plant-Rich Diet. Aim to include a wide variety of plant foods<\/a> each week, which has been linked to a more diverse and resilient gut microbiome. Our Expert Take <\/p>\n
\nPhysician’s CHOICE Easy Mix Fiber, $23.97 at amazon.com<\/a>
\nMetamucil Fiber Supplement, Unflavored Clear Mixing Powder, $23.98 at amazon.com<\/a><\/p>\n
\nPendulum Akkermansia Probiotic with Prebiotic Fiber, $180 at amazon.com<\/a><\/p>\n
\nGarden of Life Organics Extra Strength Turmeric Supplement with Probiotics, $22.85 at amazon.com<\/a>
\nSports Research Turmeric Curcumin C3 Complex, $32.95 at amazon.com<\/a><\/p>\n
\nNAKED Pure L-Glutamine, $34.99 at amazon.com<\/a>
\nTHORNE – L-Glutamine Powder, $67.00 at amazon.com<\/a><\/p>\n
\nEat Plenty of Fiber. A high-fiber diet is linked with better overall gut health<\/a>. Fiber-rich foods include vegetables, fruit, beans, lentils and whole grains.
\nMove Your Body. Regular exercise supports gut motility (the movement of food through your digestive tract) and has been shown to increase the diversity of beneficial gut bacteria.
\nStay Hydrated. Adequate fluid intake helps maintain the intestinal lining and allows fiber to function effectively.
\nVisit a Health Care Professional: If you have ongoing issues like bloating, pain, irregularity<\/a> or other gut concerns, consult a health care provider or gastroenterologist to rule out underlying conditions and receive personalized guidance.<\/p>\n