7 Natural Supplements For Gut Health

supplements for gut health

The gut is a complex and critical part of our body, often called the “second brain.” Maintaining a healthy gut is essential to ensure overall well-being. Natural supplements can be powerful allies in this quest.

In this blog, we’ll delve into the top 7 natural supplements for gut health, providing a good understanding of their benefits.

1. Pro-biotics For Gut Health

Probiotics are live microorganisms, often called “good bacteria,” that play a central role in maintaining a balanced gut microbiome and promoting optimal digestion. The following are some probiotics that are highly beneficial for gut health. [1]

  • Lactobacillus Acidophilus: This strain is exceptional at promoting the growth of beneficial bacteria in the gut. It’s useful for addressing digestive issues such as diarrhea, irritable bowel syndrome (IBS), and constipation. Lactobacillus acidophilus creates an acidic environment in the gut, inhibits the growth of harmful bacteria, and promotes food digestion.
  • Bifidobacterium Bifidum: It assists digestion and helps maintain a balanced gut microbiome, contributing to overall gut health. Bifidobacterium bifidum is particularly beneficial for the fermentation of complex carbohydrates, which produce short-chain fatty acids (SCFAs) that nourish the intestinal lining.
  • Lactobacillus Rhamnosus: Known for its ability to strengthen the gut lining, L. rhamnosus reduces inflammation and supports the immune system. Lactobacillus rhamnosus forms a protective layer along the gut wall, preventing pathogens from infiltrating the bloodstream and reducing inflammation in the process.
  • Saccharomyces Boulardii: While not a bacterial strain, this yeast-based probiotic is highly effective in treating various gastrointestinal disorders, including antibiotic-associated diarrhea, Clostridium difficile infections, and IBS. Saccharomyces boulardii works by competing with pathogenic microorganisms for space and nutrients, thus reducing their ability to cause harm.
  • Bifidobacterium Longum: B. longum is an excellent choice for promoting gut health through enhanced nutrient absorption and the production of essential compounds like short-chain fatty acids (SCFAs). Bifidobacterium longum specializes in breaking down complex carbohydrates, increasing the availability of essential nutrients, and promoting a healthy gut environment.

2. Vitamin D Supplements for Gut Health

Vitamin D, often associated with bone health, is equally crucial for maintaining a healthy gut. It plays a multifaceted role in supporting gut health:

  • Immune Regulation: Vitamin D helps modulate the immune response in the gut, preventing excessive inflammation and autoimmune reactions. It does so by regulating the activity of immune cells in the gut, reducing the risk of autoimmune responses and inflammation. [2]
  • Gut Barrier Integrity: It maintains the structural integrity of the gut lining, guarding against conditions such as leaky gut syndrome. Vitamin D enhances the production of tight junction proteins, which seal the gaps between intestinal cells and prevent the leakage of harmful substances into the bloodstream.
  • Microbiome Balance: Vitamin D supports a diverse and healthy gut microbiome, which is fundamental for proper digestion and overall health. It does this by creating an environment that promotes the growth of beneficial bacteria and inhibits the proliferation of harmful ones.
  • Inflammation Control: Vitamin D assists in reducing gut inflammation, a common factor in many gastrointestinal disorders. It does so by inhibiting the production of pro-inflammatory cytokines and promoting the secretion of anti-inflammatory compounds.

To ensure you’re getting an adequate supply of vitamin D, consider a combination of supplements, sunlight exposure, and vitamin D-rich foods such as fatty fish, eggs, and fortified dairy products.

Consult a healthcare provider to determine the appropriate vitamin D dosage for your specific needs.

3. Pre-biotics For Gut Health

Prebiotics are non-digestible fibers that nourish the beneficial bacteria in your gut. Incorporating these prebiotics into your diet can support gut health:

  • Inulin: Found in foods such as chicory root and garlic, inulin promotes the growth of beneficial gut bacteria, fostering a healthy gut microbiome. Inulin is a soluble fiber that acts as food for beneficial bacteria, encouraging their development and promoting a balanced gut microbiome.
  • Resistant Starch: Resistant starch is present in foods like green bananas and cooked and cooled potatoes. It plays a crucial role in maintaining a healthy gut microbiome. Resistant starch is not digested in the small intestine but reaches the colon intact, becoming a source of nutrition for beneficial gut bacteria.
  • Fiber: High-fiber foods like whole grains, legumes, and fruits provide nourishment to the gut microbiome, promoting proper digestion and overall health. Fiber is an essential component of a healthy diet that supports gut health by encouraging regular bowel movements and as a substrate for beneficial gut bacteria. [3]

4. Digestive Enzymes

Digestive enzymes are vital for breaking down food components into more absorbable forms. Here are some key enzymes and their roles:

  • Lipase: Lipase breaks down dietary fats, making them easier for the body to absorb. This is especially beneficial for individuals with fat malabsorption issues. Lipase enzymes help to break down triglycerides, the primary form of dietary fat, into glycerol and fatty acids, allowing for their absorption in the small intestine. [4]
  • Amylase: Amylase plays a central role in the digestion of carbohydrates, breaking them down into simpler sugars for absorption. Amylase enzymes act on complex carbohydrates, such as starches and glycogen, to break them into simpler sugars like glucose, which can be readily absorbed.
  • Protease: Protease enzymes are essential for the breakdown of proteins into amino acids, facilitating better absorption. Protease enzymes assist in the digestion of dietary proteins, cleaving them into smaller peptides and amino acids that can be absorbed in the small intestine.
  • Papain and Bromelain: Found in papaya and pineapple, these enzymes contribute to overall digestion by breaking down a wide range of proteins. Papain and bromelain enzymes are particularly effective at breaking down complex proteins into smaller peptides and amino acids, aiding in their absorption and digestion.

5. Ginger And Turmeric Supplements For Gut Health

Ginger and turmeric are two potent natural supplements known for their anti-inflammatory and digestive properties:

  • Ginger: Ginger is renowned for its ability to alleviate nausea, bloating, and indigestion. It has a soothing effect on the gastrointestinal tract and can provide relief from stomach discomfort. Gingerol, the bioactive compound in ginger, has anti-nausea and anti-inflammatory properties, effectively relieving digestive discomfort.
  • Turmeric: Turmeric contains curcumin, a bioactive compound with potent anti-inflammatory properties. It is beneficial for gut health and may help reduce symptoms of gastrointestinal inflammation. Curcumin in turmeric has antioxidant and anti-inflammatory properties that can help alleviate symptoms of various digestive conditions, such as irritable bowel syndrome and inflammatory bowel disease. [5]

6. Omega-3 Fatty Acid Supplements For Gut Health

Omega-3 fatty acids are essential for reducing inflammation in the gut and promoting overall digestive health. They are found in abundance in fatty fish like salmon and mackerel, as well as in flaxseed and fish oil supplements.

Omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have anti-inflammatory properties that can benefit gut health by reducing inflammation and oxidative stress.

They also promote the production of anti-inflammatory compounds in the gut, contributing to overall digestive wellness. [6] Incorporating these natural supplements into your daily routine can significantly enhance your gut health.

However, it’s important to consult with a healthcare provider or a registered dietitian before starting any new supplement regimen, as individual needs and underlying health conditions may vary.

7. Best Leaky Gut Supplements

Leaky gut syndrome, scientifically termed “increased intestinal permeability,” is when the intestinal lining becomes more porous, allowing toxins and undigested food particles to pass through. [7]

The following supplements are beneficial for managing a leaky gut:

  • L-Glutamine: An amino acid, L-Glutamine aids in the repair of the gut lining, reducing symptoms associated with leaky gut, including bloating, abdominal pain, and food sensitivities. L-glutamine is essential for maintaining the structural integrity of the intestinal lining by acting as a primary fuel source for intestinal cells and promoting cell growth.
  • Zinc: Zinc supports immune function and the healing of the intestinal lining. It also plays a critical role in maintaining gut health and integrity. Zinc is involved in various processes related to gut health, including immune cell function, tissue repair, and antioxidant activity.
  • Marshmallow Root: Known for its soothing properties, marshmallow root helps protect and heal the gut lining. It reduces inflammation and provides relief from digestive discomfort. Marshmallow root forms a protective coating along the gastrointestinal tract, soothing irritation and inflammation and allowing the gut lining to heal.
  • Quercetin: This antioxidant reduces gut inflammation and prevents further damage to the intestinal lining. It is often used in combination with other supplements to address leaky gut. Quercetin has anti-inflammatory and antioxidant properties that help reduce oxidative stress and inflammation in the stomach, protecting the intestinal lining from further harm.


A healthy gut is central to overall well-being, and in 2023, you have a wealth of natural supplements at your disposal to support its health.

You have a list of some of the best, from probiotics and Vitamin D to leaky gut supplements, prebiotics, digestive enzymes, ginger, turmeric, and omega-3 fatty acids, some of the best supplements for gut health available in the market today.

By making well-informed choices and consulting with healthcare professionals, you can take significant strides toward achieving optimal gut health and experiencing improved overall wellness.


  1. Butel, M-J. “Probiotics, gut microbiota and health.” Médecine et maladies infectieuses 44.1 (2014): 1-8.
  2. Yamamoto, Erin A., and Trine N. Jørgensen. “Relationships between vitamin D, gut microbiome, and systemic autoimmunity.” Frontiers in immunology 10 (2020): 3141.
  3. Khan, Samiullah, et al. “The gut microbiota of laying hens and its manipulation with prebiotics and probiotics to enhance gut health and food safety.” Applied and environmental microbiology 86.13 (2020): e00600-20.
  4. Zhang, Chunxiao, et al. “Substituting fish meal with soybean meal in diets for Japanese seabass (Lateolabrax japonicus): Effects on growth, digestive enzymes activity, gut histology, and expression of gut inflammatory and transporter genes.” Aquaculture 483 (2018): 173-182.
  5. Ramadan, Gamal, and Omar El‐Menshawy. “Protective effects of ginger‐turmeric rhizomes mixture on joint inflammation, atherogenesis, kidney dysfunction and other complications in a rat model of human rheumatoid arthritis.” International journal of rheumatic diseases 16.2 (2013): 219-229.
  6. Costantini, Lara, et al. “Impact of omega-3 fatty acids on the gut microbiota.” International journal of molecular sciences 18.12 (2017): 2645.
  7. Camilleri, Michael. “Leaky gut: mechanisms, measurement, and clinical implications in humans.” Gut 68.8 (2019): 1516-1526.

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