What Actually Works for Gut Health?
The gut supplement market is booming. But most "gut health" products are generic probiotics that may not survive your stomach acid. Here's what research supports.
TL;DR
Best evidence: Specific probiotic strains (not generic "10 billion CFU"), Fiber (actual food), Digestive enzymes (for specific issues). Moderate evidence: L-glutamine (for gut lining), Berberine. Limited evidence: Generic probiotics, apple cider vinegar.
Strong Evidence
Different strains do different things. LGG, S. boulardii have good data.
Note: Generic "10 billion CFU" is meaningless. Strains matter.
Feeds good bacteria, essential for gut function
Note: Food first. Supplements if needed.
Moderate Evidence
Supports gut lining integrity
Note: Especially useful after gut issues or stress
Antimicrobial, may help gut bacteria balance
Note: Also affects blood sugar. Interacts with medications.
Helps if you have specific enzyme deficiency
Note: Most people don't need them. For diagnosed issues.
Weak/No Evidence
Random strains don't have specific benefits
Note: CFU count alone means nothing. Research the strains.
No evidence for gut health beyond placebo
Note: Internet myth. May damage tooth enamel.
Real Talk
Here's the thing: your gut microbiome is incredibly individual. What works for one person may not work for you. Generic "gut health" supplements are mostly marketing. Specific strains for specific issues, backed by testing or doctor guidance, is the way to go.
What Else Actually Helps
- Fiber from food. vegetables, whole grains, legumes
- Fermented foods. yogurt, kefir, sauerkraut, kimchi
- Reduce ultra-processed foods. they harm gut bacteria
- Manage stress. gut-brain axis is real
The Bottom Line
Skip generic probiotics. If you have gut issues, work with a practitioner to identify specific strains or interventions. For prevention: eat fiber, fermented foods, and diverse plants.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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