22 Gut Health Supplements for a Balanced Digestive System

Maintaining a healthy gut is vital for digestion, immune support and overall wellness. As research grows on just how much the digestive system affects the rest of the body, more people are turning to gut health supplements to improve their microbiomes and digestive function.

So what are the best supplements for gut health, their benefits and other essential strategies for a thriving gut? Read on to find out.

Best gut health supplements

1. Probiotics

Probiotics are live bacteria that support a balanced gut microbiome. They help improve digestion, enhance nutrient absorption and support immune function. Look for multi-strain formulas with Lactobacillus and Bifidobacterium species.

A notable study published in Genome Medicine investigated the effects of probiotic supplementation on gut microbiota composition in healthy adults. This systematic review analyzed randomized, controlled trials and found that probiotic intake led to measurable changes in the fecal microbiota, including increases in beneficial bacterial strains such as Bifidobacterium and Lactobacillus.

These alterations suggest that probiotics can modulate the gut microbiome, potentially enhancing gut health by improving microbial balance and function.

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2. Fiber

Dietary fiber, especially soluble fiber, feeds beneficial gut bacteria and supports regular bowel movements. It also helps reduce inflammation and regulate blood sugar levels.

A comprehensive study published in the American Journal of Clinical Nutrition examined the impact of dietary fiber supplementation on gut microbiota composition in healthy adults. This systematic review and meta-analysis included 64 randomized, controlled trials involving 2,099 participants.

The findings revealed that fiber supplementation led to a significant increase in beneficial bacterial strains, notably Bifidobacterium and Lactobacillus species. Additionally, there was an observed rise in fecal butyrate concentrations, a short-chain fatty acid associated with improved gut health.

These results suggest that dietary fiber can modulate the gut microbiome, enhancing its composition and function.

Some of the best fiber supplements to take include:

• psyllium husk
• pectin
• inulin
• konjac root/glucomannan
• acacia fiber/gum arabic

3. Digestive enzymes

These supplements help break down food into absorbable nutrients. They can ease symptoms of bloating, gas and indigestion, especially for people with enzyme deficiencies.

Research published in Biomedicine & Pharmacotherapy investigated the effects of digestive enzyme supplementation on gut health in individuals with functional dyspepsia. This randomized, double-blind, placebo-controlled clinical trial involved 120 participants aged 18-59 years.

Over a two-month period, participants received either a multi-enzyme blend derived from fungal fermentation or a placebo. The study found that those who received the enzyme supplement experienced significant improvements in quality of life, reduced abdominal pain and better sleep quality compared to the placebo group.

These findings suggest that digestive enzyme supplementation can alleviate symptoms associated with functional dyspepsia, thereby enhancing gut health.

4. L-glutamine

An amino acid that helps repair and maintain the intestinal lining, l-glutamine is especially beneficial for those with leaky gut or inflammatory bowel conditions.

A 2019 study published in the journal Gut explored the effects of L-glutamine supplementation on gut health in patients with diarrhea-predominant irritable bowel syndrome (IBS-D) following an enteric infection. This randomized, double-blind, placebo-controlled trial involved 106 adults who received either five grams of L-glutamine three times daily or a placebo over an eight-week period.

The results demonstrated that 79.6 percent of participants in the glutamine group achieved a reduction of at least 50 points on the Irritable Bowel Syndrome Severity Scoring System, compared to only 5.8 percent in the placebo group. Additionally, the glutamine group experienced significant improvements in daily bowel movement frequency, stool form and intestinal permeability.

These findings suggest that L-glutamine supplementation can enhance gut barrier function and alleviate symptoms associated with IBS-D.

5. Licorice root

This herb has anti-inflammatory properties and can soothe the gut lining. Deglycyrrhizinated licorice (DGL) is preferred to avoid potential side effects like high blood pressure.

A study published in the Journal of Alternative and Complementary Medicine investigated the effects of a natural medicine formulation containing licorice root on gut health in individuals with constipation-predominant irritable bowel syndrome (IBS-C). This open-label pilot study included 31 participants who met the Rome II criteria for IBS.

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The formulation, referred to as C-IBS, comprised dried powdered slippery elm bark, lactulose, oat bran and licorice root.

Over the course of the study, participants experienced significant improvements in bowel habits and IBS symptoms. The C-IBS formula was well-tolerated and led to enhanced stool frequency and consistency, as well as reduced abdominal discomfort.

These findings suggest that licorice root, as part of a combined herbal formulation, may contribute to improved gut health in individuals with IBS-C.

6. Marshmallow root

A soothing herb that forms a protective layer on the digestive tract, marshmallow root can help reduce irritation and support healing.

An in vitro study tested the effects of yogurt fortified with marshmallow root on intestinal barrier function using Caco-2 cells, a human intestinal epithelial cell line. The results indicated that marshmallow root improved transepithelial electrical resistance and reduced paracellular permeability, suggesting enhanced intestinal barrier integrity.

Another in vitro study analyzed the impact of marshmallow root on probiotic bacteria. The findings showed that marshmallow root improved bile and acid tolerance of Streptococcus thermophilus, indicating potential support for probiotic viability in the gastrointestinal environment.

7. Collagen

Collagen supports the integrity of the gut lining and may help reduce symptoms of leaky gut and inflammation. It’s rich in amino acids like glycine and proline that are good for the digestive system.

Research examining collagen’s impact on gut health was published in JMIR Formative Research in 2022. This study involved healthy female participants who consumed a daily collagen peptide supplement over several weeks.

The researchers observed improvements in digestive symptoms, such as reduced bloating and enhanced bowel regularity. These findings suggest that collagen supplementation may positively influence gut health in humans.

8. N-acetyl glucosamine

This compound supports the mucosal lining of the gut and is particularly beneficial for people with inflammatory bowel diseases, like Crohn’s or ulcerative colitis.

A notable pilot study involved 12 children with severe treatment-resistant inflammatory bowel disease (IBD), including Crohn’s disease and ulcerative colitis. Oral administration of GlcNAc (three to six grams daily) led to clinical improvement in eight out of 12 patients.

Histological analysis showed increased glycosaminoglycan content in the intestinal mucosa, suggesting enhanced epithelial repair and barrier function. These findings indicate that GlcNAc supplementation may support gut health by promoting mucosal healing and integrity in IBD patients.

9. Shilajit

A mineral-rich substance used in Ayurvedic medicine, shilajit supports gut health by reducing inflammation and enhancing nutrient absorption.

A review article published in Phytotherapy Research discussed the traditional uses and potential therapeutic properties of shilajit, noting it has been traditionally used in Ayurvedic and Persian medicine for various health benefits, including gastrointestinal support.

However, it emphasizes the need for more scientific evaluation to substantiate these claims. Still, it’s believed to help due to its anti-inflammatory effects.

10. Reishi mushroom

Known for its immune-boosting properties, reishi mushroom helps modulate the gut-immune connection and reduce gut inflammation.

A clinical study published in Food Function in 2021 investigated the prebiotic potential of Ganoderma lucidum (reishi) and Pleurotus ostreatus (oyster) mushrooms in healthy and osteopenic women. The researchers found that both mushrooms exhibited positive effects on gut microbiota composition and short-chain fatty acid (SCFA) production during fermentation.

These findings suggest that reishi mushrooms may exert beneficial effects on gut health through modulation of the gut microbiota and SCFA production.

11. Lion’s mane mushroom

This nootropic mushroom may promote nerve regeneration, including in the enteric nervous system, supporting better gut-brain communication and digestive function.

A 2021 study investigated the effects of a seven-day supplementation with H. erinaceus (lion’s mane) powder in 13 healthy adults. The results showed that daily intake of lion’s mane mushroom led to:

• An increase in alpha diversity of the gut microbiota.
• An upregulation of beneficial short-chain fatty acid (SCFA)-producing bacteria, including Faecalibacterium prausnitzii, Eubacterium rectale and Fusicatenibacter saccharivorans.
• A decrease in certain potentially harmful bacteria, such as Streptococcus thermophilus and Bacteroides caccae.
• Correlations between these microbial changes and improvements in blood markers like alkaline phosphatase, low-density lipoprotein, uric acid and creatinine..

These findings suggest that short-term consumption of lion’s mane mushroom may positively modulate gut microbiota composition and associated metabolic markers.

It’s clear that several medicinal mushrooms double as gut health supplements.

12. Colostrum

Rich in antibodies and growth factors, colostrum, especially bovine colostrum, supports gut barrier integrity and immune health.

A randomized, double-blind, placebo-controlled crossover trial published in the American Journal of Physiology – Gastrointestinal and Liver Physiology examined the effects of bovine colostrum on gut permeability in healthy volunteers undergoing strenuous exercise. The study found that exercise increased intestinal permeability by 2.5-fold in the placebo group.

However, participants who consumed bovine colostrum experienced an 80 percent reduction in this increase, indicating that colostrum significantly mitigated exercise-induced gut permeability. Additionally, in vitro experiments demonstrated that colostrum reduced heat-induced apoptosis in intestinal epithelial cells and enhanced the expression of protective heat shock proteins.

These findings suggest that bovine colostrum may support gut health by strengthening the intestinal barrier and protecting against stress-induced permeability, earning its place among the top gut health supplements.

13. Peppermint oil

Peppermint oil helps relax the muscles of the gastrointestinal tract and reduce symptoms of IBS, such as bloating, gas and cramps.

A 2022 study examined the impact of enteric-coated peppermint oil capsules on the gut microbiota composition in children aged 7-12 years with functional abdominal pain. Thirty participants were randomized to receive 180 milligrams, 360 milligrams or 540 milligrams of peppermint oil daily for one week.

The study found that peppermint oil administration led to changes in the gut microbiome composition, with alterations in the relative abundance of certain bacterial taxa. These microbial shifts suggested that peppermint oil may exert its therapeutic effects, in part, through modulation of the gut microbiota.

This study indicates that peppermint oil supplementation can influence gut microbiota composition in children with functional abdominal pain, suggesting a potential mechanism by which peppermint oil supports gut health.

14. Bone broth

A source of collagen, amino acids and minerals that help heal and seal the gut lining, bone broth is a soothing food-based supplement for gut health.

A 2025 review article relayed the nutritional components of bone broth and their potential impact on intestinal barrier integrity. The review highlighted that bone broth contains amino acids such as glutamine, glycine, proline, histidine and arginine, as well as minerals like calcium, phosphorus, potassium, magnesium and zinc, which may support gut health.

These nutrients are suggested to alleviate inflammation in the intestinal barrier and improve its function, particularly in conditions like inflammatory bowel disease. While this review provided insights into the potential benefits of bone broth, it emphasized the need for further human clinical studies to substantiate these claims.

15. Vitamin C

An antioxidant that reduces inflammation and supports collagen production, vitamin C aids in the repair of the gut lining.

A 2021 pilot study looked at the effects of high-dose vitamin C on the gut microbiota composition in healthy adults. In this study, 14 participants received 1,000 milligrams of vitamin C daily for two weeks.

Fecal samples were collected before and after the supplementation period to analyze changes in the gut microbiota using 16S rRNA gene sequencing.

There was an increase in the relative abundance of Lachnospiraceae, a family of bacteria known for producing short-chain fatty acids like butyrate, which support gut barrier integrity and have anti-inflammatory properties. There also was a decrease in the relative abundance of Bacteroidetes, Enterococci and Gemmiger formicilis, suggesting a shift toward a more favorable gut microbial composition.

These findings suggest that high-dose vitamin C supplementation may positively modulate the gut microbiota by promoting beneficial bacterial populations and reducing potentially harmful ones.

16. Zinc

Zinc supports immune function and helps maintain the integrity of the intestinal lining. Zinc carnosine, in particular, is effective for gut healing.

Research published in Inflammatory Bowel Diseases investigated the effects of zinc on intestinal permeability in patients with Crohn’s disease in remission. Twelve participants received oral zinc sulfate supplements (110 milligrams three times daily) for eight weeks.

The study found that zinc supplementation significantly reduced intestinal permeability, as measured by the lactulose/mannitol ratio. During a 12-month follow-up, 10 out of 12 patients maintained normal intestinal permeability and did not experience disease relapse.

These findings suggest that zinc supplementation can restore gut barrier integrity and potentially reduce relapse risk in Crohn’s disease.

17. Prebiotics

Non-digestible fibers that feed beneficial gut bacteria, prebiotics help increase the number and diversity of probiotics in the gut.

A randomized, double-blind, placebo-controlled trial published in 2022 studied the effects of inulin-based prebiotics, both alone and combined with probiotics, on healthy individuals. Participants who consumed inulin-based prebiotics for 28 days experienced significant increases in beneficial gut bacteria, particularly Bifidobacterium species.

Additionally, there were notable improvements in immune markers, such as elevated fecal β-defensin-2 levels, indicating enhanced gut barrier function and immune modulation. These findings suggest that inulin-based prebiotics can positively influence gut microbiota composition and bolster immune defenses in healthy adults.

18. Ginger

Known for its anti-inflammatory and anti-nausea properties, ginger supports digestion and gut motility.

A randomized, double-blind, placebo-controlled trial published in the Journal of Nutrition in 2023 evaluated ginger’s impact on gut health. In this study, 51 healthy adults aged 18 to 30 consumed 1.2 grams of ginger root powder daily for 14 days.

The findings revealed that ginger supplementation led to significant alterations in the gut microbiota composition, including an increased abundance of beneficial bacteria, such as Parabacteroides and Bacillus, and a decreased presence of potentially harmful bacteria, like Blautia. In addition, participants reported improvements in indigestion symptoms.

These results suggest that ginger can positively modulate gut microbiota and alleviate certain gastrointestinal discomforts.

19. Vitamin D

Vitamin D is crucial for immune regulation and maintaining the health of the intestinal lining. Many people are deficient in vitamin D, making supplementation beneficial.

In a randomized, double-blind, placebo-controlled trial published in 2023, healthy adults received 4,000 international units of vitamin D3 daily for 12 weeks. The supplementation led to a notable increase in beneficial gut bacteria, particularly members of the Bifidobacteriaceae family.

Additionally, there were significant changes in the gut microbiota’s composition and metabolic activity, indicating that vitamin D3 can positively modulate the gut environment. These findings suggest that vitamin D3 supplementation may play a role in promoting a healthier gut microbiome in humans.

20. Magnesium

Magnesium helps regulate bowel movements, supports nerve function in the digestive tract and reduces muscle cramping.

A double-blind, randomized controlled trial published in 2022 enrolled 240 participants and aimed to optimize the dietary calcium-to-magnesium (Ca:Mg) intake ratio to approximately 2.3 through personalized magnesium supplementation over a 12-week period. The study found that this adjustment led to increased circulating levels of medium-chain fatty acids (MCFAs), specifically heptanoic acid and octanoic acid.

These changes were significantly and positively correlated with alterations in stool microbiome alpha diversity and the abundance of MCFAs-related microbiota. The findings suggest that optimizing the Ca:Mg intake ratio through magnesium supplementation can enhance gut microbial diversity and metabolic activity, thereby supporting gut health.

21. Synbiotics

Synbiotics are a combination of probiotics and prebiotics. They work synergistically to enhance the survival and colonization of beneficial bacteria in the gut, promoting a more balanced and effective microbiome.

In a 2024 study, 117 metabolically healthy male participants with low dietary fiber intake (less than 25 grams per day) received a synbiotic supplement over a seven-week period. The results demonstrated a significant increase in the abundance of SCFA-producing microbes, which are associated with improved gut health.

These findings suggest that synbiotic supplementation can beneficially modulate the gut microbiome, particularly in individuals with low fiber intake.

22. Postbiotics

Postbiotics are the metabolic byproducts of probiotic bacteria. They include short-chain fatty acids, enzymes and peptides that have anti-inflammatory, antioxidant and immune-supporting effects.

In a randomized, double-blind, placebo-controlled pilot trial published in Nutrients in 2024, healthy adults consumed a postbiotic supplement known as HT-ES1 over a specified period. The results demonstrated a significant increase in the abundance of beneficial butyrate-producing bacteria, such as Faecalibacterium and Anaerobutyricum, in the gut microbiota of the intervention group.

The levels of fecal calprotectin, a marker of intestinal inflammation, remained stable in the HT-ES1 group but increased in the placebo group. These findings suggest that HT-ES1 supplementation may promote gut health by enhancing beneficial bacterial populations and maintaining intestinal immune balance.

Other ways to support gut health

In addition to supplements for gut health, lifestyle choices play a crucial role. Here are some other ways to support your gut:

• Eat a diverse, whole-food diet rich in plant-based fiber.
• Avoid excessive sugar and processed foods.
• Manage stress through meditation, exercise or therapy.
• Get enough sleep to support immune and digestive health.
• Stay hydrated to aid digestion and nutrient transport.

Risks and side effects

While gut health supplements can be beneficial, they may cause side effects, such as bloating, gas or allergic reactions. Always consult a healthcare provider before starting any new supplement, especially if you have underlying health conditions or take medication.

Frequently asked questions

What is the best time to take gut health supplements?

It depends on the supplement. Probiotics are often best taken on an empty stomach, while digestive enzymes should be taken with meals. Follow the directions on the labels for any gut health supplements you take.

Can I take multiple gut health supplements together?

Yes, many gut health supplements work synergistically. However, it’s best to introduce one at a time to monitor effects.

How long does it take for gut health supplements to work?

Some people notice improvements within days, while others may need weeks or months for the full benefits of gut health supplements to kick in.

What is the best supplement for gut health?

Probiotics are generally considered the best supplement for gut health. They introduce beneficial bacteria into the gut and help maintain a balanced microbiome, such as:

• Lactobacillus and Bifidobacterium strains are the most commonly studied and effective.
• Prebiotics (like inulin or fructooligosaccharides) can also be valuable by feeding your good gut bacteria.

Some people benefit from digestive enzymes or L-glutamine, especially if they have issues like IBS or leaky gut, but probiotics are the first-line option, followed by other gut health supplements.

What are the signs of an unhealthy gut?

Common signs include:

• Digestive issues (bloating, gas, diarrhea, constipation, heartburn)
• Frequent illnesses or infections (weakened immune system)
• Fatigue or poor sleep
• Food intolerances or sensitivities
• Mood issues (anxiety, depression, brain fog)
• Skin problems (acne, eczema, rosacea)
• Unintentional weight changes

These symptoms are often tied to imbalances in gut bacteria or inflammation in the gut lining. Gut health supplements can help with many of these symptoms.

What is the best thing to take for your gut health?

Besides gut health supplements, the best thing you can “take” is fiber-rich, plant-based foods, such as:

• High-fiber foods like vegetables, fruits, legumes and whole grains
• Fermented foods like yogurt, kefir, kimchi, sauerkraut and miso
• Hydration and polyphenol-rich foods (berries, green tea, olive oil)

A diet rich in diverse plants (aim for 30+ plant types per week) is highly effective.

Is it worth taking gut health supplements?

It certainly can be for anyone looking to improve and support gut health, and it can be especially beneficial for certain individuals. For people with poor diets, recent antibiotic use or digestive disorders, gut health supplements (especially probiotics and prebiotics) can be beneficial.

However, if your diet is already rich in fiber and fermented foods, the added benefit might be small. The effectiveness depends on the strain and dosage, so quality matters.

Gut health supplements can help, but they shouldn’t replace a healthy diet.

Conclusion

• Gut health supplements can be powerful tools for supporting digestion, immunity and overall well-being.
• By incorporating the best supplements for gut health, such as probiotics, fiber and digestive enzymes, and making supportive lifestyle changes, you can foster a healthy gut environment for the long term.