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Gut health isn’t just about good digestion. A healthy gut microbiome—the colony of bacteria and other microorganisms living in your intestines—is also important for immune health, heart health, brain health and more. Thefoods you eatcan significantly impact the makeup of your gut microbiota, for better or worse. But what role do supplements play in gut health?
Many supplements promise to heal your gut, but research does not support many of these claims. We spoke to nutrition experts to find out what you should and shouldn’t do for gut health. Registered dietitians encourage a food-first approach instead of relying on expensive,unregulated supplements. Read on to see which ones they say to skip.
4 Supplements You Shouldn’t Take for Gut Health
1. Probiotic Supplements
What Happens to Your Body When You Take Probiotics Every Day
2. Greens Powders
Many greens powders claim to improve gut and overall health; however, there isn’t much research to back up these claims. One thing most greens powders don’t provide is dietary fiber. Conlon says, “Relying on powders for nutrients instead of whole fruits and vegetables deprives your body of fiber, an essential nutrient for gut health.” Fiber serves as food for the beneficial gut bacteria and supports healthy digestion and nutrient absorption.
What Happens to Your Body When You Take Greens Powder Every Day
3. Digestive Enzyme Supplements
The body naturally produces digestive enzymes to help break down food. “Most people don’t need to supplement with digestive enzymes unless they have certain medical conditions, like cystic fibrosis or liver problems,”Amanda Sauceda, M.S., RD, tellsEatingWell.
4. Over-the-Counter Antacids
Research suggests that proton-pump inhibitors (PPIs)—a commonly used type of antacid—may significantly change the makeup of the gut microbiome. This may result in an overgrowth of harmful gut bacteria, changes in nutrient absorption and inappropriate immune responses.
Tips for Eating for Gut Health
According to a recent review fromGut Microbes, polyphenols and probiotics found in fruits, vegetables, whole grains, legumes, nuts and seedssupport gut healthand the growth of good gut bacteria.
For a healthy gut, focus on consuming a variety of plant-based foods while limiting foods high in added sugar and saturated fat. On your next shopping trip, Sauceda suggests picking up a fruit, veggie or grain you haven’t had in a while.
Aim to consume at least 25 grams of fiber daily and eat lots offermented foods, like kefir, sauerkraut and kombucha. Fermented foods naturally contain probiotics that support gut health, while fiber feeds good gut bacteria. Add a fruit, vegetable or whole grain to each meal and snack to help you hit your fiber goal. Or try one of our favorite gut-friendly recipes, like thisStove-Top Veggie Frittatathat uses frozen veggies for something that’s both nourishing and convenient. We also love thisAnti-Inflammatory Cherry-Spinach Smoothiefor a high-fiber breakfast.
The Bottom Line
Gut health is best achieved through a healthy lifestyle including eating a balanced and variety-filled diet, regularly exercising, getting enough quality sleep and managing stress in a healthy way. Instead of spending money on expensive supplements that might not be effective, eat a balanced diet that is high in fiber and low in added sugars and saturated fats. Focus on including a variety of plant-based and fermented foods.
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Su GL, Ko CW, Bercik P, et al.AGA Clinical Practice Guidelines on the Role of Probiotics in the Management of Gastrointestinal Disorders.Gastroenterology. 2020;159(2):697-705. doi:10.1053/j.gastro.2020.05.059
Khalesi S, Bellissimo N, Vandelanotte C, Williams S, Stanley D, Irwin C.A review of probiotic supplementation in healthy adults: helpful or hype?.Eur J Clin Nutr.2019;73(1):24-37. doi:10.1038/s41430-018-0135-9
Fu J, Zheng Y, Gao Y, Xu W.Dietary Fiber Intake and Gut Microbiota in Human Health.Microorganisms. 2022;10(12):2507. doi:10.3390/microorganisms10122507
Park, H.J., Lee, H.J.Digestive enzyme supplementation in prescription drugs, over-the-counter drugs, and enzyme foods.J. Pharm. Investig.2023;53:343–355. doi:10.1007/s40005-022-00605-8
Horvath A, Stadlbauer V.Proton Pump Inhibitors and their Microbiome-Mediated Side Effects. Zentralbl Chir. 2021;146(2):165-169. doi:10.1055/a-1312-7587
Aziz T, Hussain N, Hameed Z, Lin L.Elucidating the role of diet in maintaining gut health to reduce the risk of obesity, cardiovascular and other age-related inflammatory diseases: recent challenges and future recommendations.Gut Microbes.2024;16(1):2297864. doi:10.1080/19490976.2023.2297864
