The gut microbiome influences digestion, immunity, mood, and even weight. But "gut health supplements" is a messy category. Probiotics aren't all equal. Some claims are overblown. Here's what actually has evidence.
The Foundation
Prebiotics feed your existing good bacteria. Psyllium is well-studied, gentle, and improves regularity. Your microbiome ferments it into short-chain fatty acids that feed your gut lining. Simple and effective.
Probiotics are live bacteria. But here's the thing: different strains do different things. Lactobacillus rhamnosus GG is great for diarrhea. Bifidobacterium longum may help anxiety. Generic "50 billion CFU" labels mean little without strain info.
Glutamine is the primary fuel for intestinal cells. It supports the gut barrier. Used in clinical settings for gut recovery. Some evidence for leaky gut and IBS, though research is still developing.
Targeted Support
If you don't produce enough digestive enzymes, food doesn't break down properly. Bloating and discomfort result. Enzyme supplements help with specific intolerances (lactase for dairy) or general digestive support.
This specific zinc form has research for gut lining support and H. pylori. Used in Japan for decades. Not the same as regular zinc supplements.
Beyond Supplements
- •Fiber from food is ideal. Vegetables, legumes, whole grains.
- •Fermented foods (kimchi, sauerkraut, kefir) provide natural probiotics
- •Artificial sweeteners may disrupt microbiome composition
- •Chronic stress negatively affects gut bacteria
- •Antibiotic use, even once, can shift your microbiome for months
Note: Gut symptoms can indicate conditions needing medical attention. If you have persistent digestive issues, get evaluated before self-treating with supplements.