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Last Updated on June 25, 2024
The gut regulates several different functions in our body. There are about` 100 trillion microorganisms that provide digestive and immunity support. Sometimes, our gut needs a little extra support to work properly and maintain a balanced microbiome.
Gut health supplements are designed to promote gut health. They range from probiotics, which are friendly helpers for our gut, to prebiotics, which nourishes these helpful microbes.
This article will explain the 6 best gut health supplements and how they help in gut health improvement.
6 Best Supplements For Your Gut Health Improvement
Each supplement works for gut health through different mechanisms tailored to address specific aspects of digestive function and microbial balance within the gastrointestinal tract.
This is how some joint gut health supplements work:
1. Probiotics Supplements
The live microorganisms in probiotic supplements, primarily bacteria, benefit gut health. These bacteria can exert their effects through several mechanisms:
Competitive Exclusion
Probiotics compete with harmful bacteria for nutrients and attachment sites within the gut, thereby preventing the growth of pathogenic microorganisms.
Production of Short-Chain Fatty Acids (SCFAs)
Probiotic bacteria ferment dietary fibers and other substrates to produce SCFAs, such as butyrate, acetate, and propionate. SCFAs serve as a source of energy for colonocytes (cells lining the colon) and help maintain gut barrier function.
Modulation of Immune Response
Probiotics interact with the gut-associated lymphoid tissue (GALT) and immune cells within the intestinal mucosa, modulating immune responses and promoting immune tolerance.
Production of Bioactive Molecules
Probiotic bacteria can synthesize bioactive molecules, such as bacteriocins and enzymes, which have antimicrobial properties and contribute to gut homeostasis.
2. Prebiotics Supplements
Prebiotic supplements contain fibers that are not digested but are instead used as food by the good bacteria in the digestive system.
Prebiotics work by:
Selective Stimulation
They have beneficial effects on symbiotic bacteria such as Bifidobacteria and Lactobacilli and impair the growth of pathogenic bacteria.
Production of Short-Chain Fatty Acids
Like probiotics, prebiotics are consumed, and then the gut bacteria ferment prebiotics into SCFAs that have a range of positive impacts on human health, for example, by maintaining the integrity of the gut lining and modulating immune responses.
Enhanced Mineral Absorption
Prebiotics can enhance the absorption of minerals, such as calcium and magnesium, by promoting the growth of beneficial bacteria that facilitate mineral solubilization and uptake.
3. Mushroom Coffee As a Supplement
You can make your cup of coffee a healthy supplement for your gut health. High coffee intake may lead to some side effects, while moderate consumption positively impacts the gastrointestinal system, and mushroom coffee is one of those healthy beverages.
Mushroom coffee is a blend of coffee and medicinal mushrooms that is gaining popularity as a gut health supplement. Trusted brands such as NEUBRAIN offer this unique beverage, which combines the energizing effects of coffee with the health benefits of mushrooms like chaga, Lion’s Mane, and Reishi.
These mushrooms are rich in prebiotic fibers, which serve as food for beneficial gut bacteria, promoting a healthy and balanced microbiome.
Chaga, known for its antioxidant properties, helps reduce inflammation and supports overall gut health.
Lion’s Mane promotes the growth of beneficial bacteria and aids in digestion.
Reishi enhances immune function and has soothing effects on the digestive tract.
The combined prebiotic and anti-inflammatory properties of these mushrooms can improve digestion, support gut barrier integrity, and reduce symptoms of gastrointestinal discomfort.
Polyphenols
Coffee boasts of antioxidants and anti-inflammatory compounds such as chlorogenic acids that are found in beverages. They might help support the growth of good bacteria in the gastrointestinal tract and improve intestinal health.
Caffeine
Coffee, especially in moderate amounts, contains caffeine, which accelerates gastric emptying of substances and boosts colonic motility, thereby promoting defecation.
Soluble Fiber
The traditional methods and some preparations taken with coffee contain soluble dietary fibers that assist in stimulating the growth of gut microbiota and regulating bowel movement.
When consumed in moderation, coffee can help manage microbial balance, digestion, and bowel movement in the gut.
4. Digestive Enzymes Supplements
The digestive enzyme supplements contain enzymes that aid in the breakdown and digestion of macronutrients, including carbohydrates, proteins, and fats. These enzymes work by:
Enhancing Digestion
Digestive enzymes facilitate the hydrolysis of complex nutrients into smaller, absorbable molecules, thereby improving nutrient absorption and reducing the risk of undigested food reaching the colon and causing gastrointestinal discomfort.
Alleviating Digestive Symptoms
In individuals with conditions like pancreatic insufficiency or lactose intolerance, digestive enzyme supplements can help alleviate symptoms such as bloating, gas, and diarrhea by providing exogenous enzymes to compensate for inadequate endogenous enzyme production.
5. Fiber Supplements
Fiber supplements contain various types of dietary fibers, including soluble and insoluble fibers, which play important roles in gut health.
Fiber supplements work by:
Increasing Bulk and Softening Stool
Insoluble fibers add bulk to stool and promote bowel regularity by accelerating transit time through the colon, while soluble fibers absorb water and form a gel-like substance that softens stool and facilitates passage.
Fermentation by Gut Bacteria
Certain fibers, particularly soluble fibers like inulin and oligofructose, are fermented by gut bacteria to produce SCFAs, which provide energy for colonocytes and contribute to gut barrier function and immune regulation.
Modulating Gut Microbiota Composition
Specifically, fiber supplements could promote the growth of beneficial bacteria and also enhance the microbial richness and density in the gut that has benefits to the overall gut health and potentially a reduction in gastrointestinal diseases.
6. Vitamins
Different vitamins, such as vitamin D, vitamin C, and B vitamins, play essential roles in gut health.
- Vitamin D helps maintain the gut barrier and modulates immune responses, reducing inflammation.
- Vitamin C acts as a powerful antioxidant, protecting gut cells from damage and supporting collagen synthesis for a healthy gut lining.
- B vitamins are crucial for energy metabolism, cell repair, and the synthesis of neurotransmitters that regulate gut motility.
These vitamins support the rapid turnover of gut-lining cells. Including these vitamins in gut health supplements maintains a healthy digestive tract and support overall well-being.
FAQs
How long does it take to see results from gut health supplements?
Some people may notice improvements in their digestion and overall gut health within a few days, while for others, it may take several weeks of consistent use.
Can I take multiple gut health supplements at the same time?
It’s generally safe to take multiple gut health supplements, such as a probiotic and a prebiotic, at the same time. However, it’s important to follow the recommended dosages and consult with a healthcare professional to ensure they are appropriate for your specific health needs.
Are gut health supplements safe for children?
Some gut health supplements are formulated specifically for children and are safe for them to use. Always check the product label and consult with a pediatrician before giving any supplements to children.
Can I get enough probiotics and prebiotics from food alone?
While it’s possible to get probiotics and prebiotics from foods like yogurt, kefir, sauerkraut, and fiber-rich fruits and vegetables, many people find it challenging to consume enough of these foods regularly. Supplements can help fill the gap and ensure you get the necessary nutrients for optimal gut health.
The Bottom Line
Considering all this, there is some evidence of the effectiveness of gut health supplements, but supplementation should be done with extra care and attention. Supplements generally affect the body in different ways, and thus, what may benefit a particular person may have adverse effects on another.
Also, supplements must be derived from a healthy diet and should not be relied upon as a replacement for bad dietary habits or other crucial health practices.
However, it is important to pay attention to the quality and safety of gut health supplements when choosing them. Selecting reputable brands, seeking advice from healthcare practitioners, and reading the labels can help a person obtain the best and cleanest products available in the shops.
