When you need help digesting problem foods or addressing symptoms like gas and bloating, you may be interested in gut health supplements. And it's no wonder— it's almost impossible to go on social media or walk down the supplement aisle without being bombarded with products claiming to support gut health. These supplements, which typically claim to normalize digestion, improve microbiome balance, or support a healthy digestive system, are highly popular, but not all deliver on their claims.
While a healthy gut can support normal digestion, immune function, and mood and energy levels, not everyone needs a gut health supplement. This article will teach you about different types of gut health supplements, the science behind them, who can benefit from them, how to choose the right supplement for your individual needs, and how to use gut health supplements safely.
What Are Gut Health Supplements?
While supplements can be beneficial in some instances, there are a few key differences between supplements and food or dietary changes:
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Supplements provide isolated nutrients, food compounds, or probiotics (live microorganisms), while food provides a complex matrix of micronutrients, macronutrients, fiber, and phytonutrients to support the digestive system and overall health.
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Supplements target nutritional gaps, while food provides the foundation.
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Many food sources of nutrients do not provide sufficient amounts to address deficiencies. In contrast, supplements can deliver therapeutic doses (for example, treating low vitamin D levels typically requires high doses that can only be obtained through supplements).
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Probiotic supplements typically contain more live, healthy bacteria than fermented foods. While many fermented foods are marketed as probiotic-rich foods, this is not always the case. Look for the words "live active cultures" on the label to ensure the product contains live, beneficial bacteria that support digestive health.
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Dietary changes influence long-term health outcomes like blood sugar control and digestive health. Supplements may help with specific symptoms, but they don't replace the broader benefits of a balanced diet for overall health.
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Supplements can be easier or more difficult for the body to absorb depending on the form.
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Supplements can interact with medications or cause side effects, especially for people with certain illnesses. Food is far less likely to cause adverse side effects at typical intake levels.
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Supplements are regulated differently and don't require proof of effectiveness before being sold. While food must meet safety standards, it is not allowed to claim that it treats diseases (one key exception is yogurt, which has a qualified health claim that consuming 2 cups of yogurt per week may reduce the risk of type 2 diabetes).
It's also crucial to note that although dietary supplements are regulated by the Food & Drug Administration (FDA) under the Dietary Supplement Health and Education Act (DSHEA), manufacturers are not required to demonstrate effectiveness or safety before products reach the market. In other words? Many supplements on the shelves may not do what they claim.
However, that doesn't mean that all gut health supplements are ineffective. There are many instances where supplements can be beneficial, such as for lactose intolerance or irritable bowel syndrome (IBS) symptoms.
Common Types of Gut Health Supplements
There is a wide variety of gut health supplements on the market, and they all work in different ways. Here are some evidence-based gut health supplements to consider.
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Supplement Type |
What It Is |
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Probiotics |
Probiotic supplements contain healthy bacteria or yeasts that provide a specific health benefit when consumed in the correct amount. Certain probiotic strains can reduce gastrointestinal symptoms such as gas and bloating, while others may support a healthy immune system. |
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Prebiotics |
Prebiotic supplements contain non-digestible fibers or compounds (like inulin or polyphenols, which are naturally found in many plant foods) that feed good bacteria and help them grow, supporting a healthier gut microbiome. |
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Digestive Enzymes |
Proteins that help break down food components (like FODMAPs) to support digestion and reduce symptoms like bloating and gas. Common over-the-counter digestive enzyme supplements include lactase, alpha-galactosidase, and fructan hydrolase. Prescription enzymes are also available for certain illnesses. |
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Peppermint Oil |
This plant-derived extract has been shown to relax the smooth muscle of the digestive tract, which may help reduce IBS symptoms such as abdominal pain and cramping. |
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Ginger |
A rhizome with bioactive compounds that may support digestion by reducing nausea, promoting gut motility, and easing mild gastrointestinal discomfort. Ginger supplements made by processing ginger root into a concentrated, shelf-stable form are typically available in capsule form, although tablets and softgels are also available. |
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L-Glutamine |
An amino acid (the building blocks of protein) that plays a role in maintaining gut lining integrity. May help support gut barrier function and reduce IBS symptoms when combined with a low FODMAP diet. |
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Iberogast |
Iberogast is an herbal supplement that may help improve tolerance to gas. This is particularly beneficial for people with IBS, who often experience visceral hypersensitivity (extra sensitive digestive tracts). |
How Supplements Work: What the Science Says
Different gut health supplements work in various ways. While we're still learning exactly how many of these supplements work in the body, this table provides an overview of what science currently says about them.
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Supplement Type |
How It Works |
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Probiotics |
Probiotics are beneficial microbes (typically bacteria or yeasts) that compete with harmful bacteria, strengthen the gut barrier, modulate the immune system, and produce neurotransmitters. Probiotic benefits are strain-specific, meaning that just because two probiotics are from the same species doesn't mean they'll have the same benefits. Some probiotics have been shown to help with symptoms of IBS, while others are beneficial for preventing and treating antibiotic-associated diarrhea. Contrary to popular belief, not everyone needs to take a probiotic. Instead, it's important to match the probiotic strain to the symptom or condition you're trying to manage. |
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Prebiotics |
Prebiotics are non-digestible food components that act as fuel for your good gut microorganisms. They're found naturally in high-fiber foods like whole grains, nuts, seeds, legumes, and certain fruits and vegetables. When certain microorganisms ferment prebiotics, they produce short-chain fatty acids (SCFAs). SCFAs reduce inflammation and strengthen the gut barrier, which can be beneficial for certain illnesses in which inflammation and a weakened gut barrier contribute to disease development or symptoms. |
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Digestive Enzymes |
Digestive enzymes are proteins that break down the food you eat, so your body can absorb the nutrients. If your body doesn't produce certain digestive enzymes (such as lactase), the food cannot be broken down properly, resulting in symptoms like gas, bloating, and diarrhea. Researchers have found that lactase supplements can reduce the symptoms of lactose intolerance. Additionally, alpha-galactosidase supplements can reduce symptoms in people with an intolerance to galacto-oligosaccharides (GOS), while fructan hydrolase supplementation can help relieve symptoms associated with fructan intolerance. Digestive enzymes are also beneficial in certain illnesses where your body doesn't produce enough digestive enzymes, such as endocrine pancreatic insufficiency (EPI), or conditions where digestive enzymes may not work properly (such as cystic fibrosis, which can block pancreatic ducts, preventing enzyme release) In this case, digestive enzymes are a prescription medication to be taken with meals and snacks to aid in digesting fats, proteins, and carbohydrates. |
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Peppermint Oil |
Peppermint oil contains the compound L-menthol, which helps relax smooth muscle in the digestive tract. A 2019 study found that peppermint oil is an effective treatment for pain and global IBS symptoms. If you struggle with acid reflux, choose an enteric-coated product so the oil is released in the intestines rather than the stomach, which could worsen acid reflux. |
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Ginger |
Ginger has long been used in traditional medicine to treat stomach upset and aid digestion. A 2024 study found that taking 2,000 mg of ginger daily helped reduce inflammation, dyspepsia, and ulceration in the digestive tracts of people with IBS and inflammatory bowel disease (IBD). |
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L-Glutamine |
L-glutamine is an amino acid that is the primary fuel source for the cells lining your gut. A small 2021 study found that people with IBS who took 15 grams of L-glutamine daily while following the low FODMAP diet experienced greater symptom improvement than those who followed the low FODMAP diet alone. However, more research is needed to confirm these results. |
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Iberogast |
A proprietary blend of multiple medicinal herbs designed to relieve a range of digestive symptoms, such as indigestion, bloating, heartburn and gas, by relaxing stomach muscles, reducing excessive stomach acid, and supporting the gut lining and gut nerves. |
Benefits of Gut Health Supplements
There are many benefits of gut health supplements, but they vary by type. Here are some common benefits, along with the supplements that provide these benefits:
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Relief from gas and bloating (probiotics, digestive enzymes, Iberogast)
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Improved nutrient absorption or bioavailability (probiotics; digestive enzymes, when used for conditions such as exocrine pancreatic insufficiency)
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Immune support (probiotics, prebiotics)
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Improved bowel regularity (probiotics, prebiotics)
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Potential support for mood (probiotics, although more human research is needed)
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Management of food intolerance or sensitivity (digestive enzymes)
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Relief of abdominal discomfort (probiotics, digestive enzymes, peppermint oil, ginger, Iberogast)
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Relief of IBS symptoms (probiotics, digestive enzymes, peppermint oil, ginger, L-glutamine when combined with the low FODMAP diet, Iberogast)
Choosing the right gut health supplement for your symptoms is essential, as not every supplement will address the same symptoms.
Who May Benefit from Gut Health Supplements
While most healthy people do not need a gut health supplement, they can make a big difference if you're experiencing any of the following conditions or symptoms:
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Ongoing digestive issues, like gas, bloating, and abdominal discomfort
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Diagnosed medical conditions like IBS and IBD
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Food intolerances and sensitivities leading to a long list of foods to avoid
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Recent use of antibiotics
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Surgery on your digestive tract
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People struggling with digestive issues during pregnancy
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People with reduced digestive function (for example, people with EPI or cystic fibrosis)
How to Choose the Right Supplement
If you're feeling overwhelmed by the amount of gut health supplements on the market, you're not alone. Fortunately, there are some strategies you can use to choose an appropriate supplement. Here are some practical tips for finding the right supplement for your condition:
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Identify your specific symptom or goal (for example, bloating and gas after eating dairy products).
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Match the supplement type to your symptom or goal (for example, digestive enzymes containing lactase for lactose intolerance).
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Look for evidence that the supplement is effective for your symptoms or goals. Human clinical trials and systematic reviews/meta-analyses are excellent resources, but websites like Probiotic Chart, MedLinePlus, and Dietary Supplement Fact Sheets can be more user-friendly for determining whether a supplement is effective for your symptoms or condition.
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Check for quality and safety. The brand should be reputable, which you can determine by reading reviews on websites like TrustPilot.
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When possible, choose supplements that are third-party tested. This helps ensure the supplement contains the ingredients listed on the label and is free of contaminants such as heavy metals.
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Consider dosage and duration. Some supplements, such as probiotics, must be taken consistently to see benefits. Others, like digestive enzymes, only need to be taken when you're eating a food you're intolerant to (for example, you only need to take lactase enzymes when you're eating dairy products).
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Consider cost and format. Supplements can come in many forms, including capsules, powders, drops, and chewables. Choose a supplement that works best for your lifestyle and preferences. For digestive enzymes, powder formulations are often more effective because they mix directly with food and begin breaking down problematic components upon contact.
Overall, it's crucial to choose a gut health supplement with scientific evidence supporting its use in relieving your specific symptoms. For example, FODMAPs and enzymes go hand in hand. If you have an intolerance to FODMAPs like lactose, GOS, or fructans, digestive enzymes will likely provide the most benefit. Or, if you struggle with abdominal pain related to IBS, peppermint oil can be an effective option. If you're unsure which supplements are best for you, consider consulting a healthcare provider, such as a doctor, registered dietitian, or pharmacist, who can help you make an informed choice.
When to Consult a Professional
Although the supplements listed in this article are generally considered safe, it's important to consult a healthcare provider in the following cases:
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Allergic reactions to the supplement
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People who have weakened immune systems, serious gastrointestinal issues (like active Crohn's disease), pregnant or breastfeeding individuals, or elderly individuals
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Unintended weight loss
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Persistent vomiting or diarrhea
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Blood in the stool
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Difficulty swallowing or painful swallowing
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Waking up during the night to have a bowel movement
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Persistent or worsening abdominal pain
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Family history of stomach or colorectal cancer
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New gastrointestinal symptoms, especially if over age 50
These symptoms may indicate a more serious health issue and should be evaluated by a qualified healthcare provider.
How to Get Started With Gut Health Supplements
If you're interested in getting rid of bloating or other frustrating digestive symptoms, it's typically best to start slowly and strategically. Rather than trying multiple supplements at once, focus on one supplement at a time. This makes it easier to identify what's most helpful for your symptoms and helps avoid unnecessary costs, confusion, or side effects.
Before you start any supplement, identify your primary reason for taking it. For some, symptoms are driven by food intolerances, while for others, gut motility or stress may play a larger role in symptom development. Keeping a food and symptom journal for a week can help you see patterns and choose a supplement that aligns with your needs.
For those with a FODMAP intolerance, multi-enzyme digestive enzyme products like FODZYME are often a practical first step. FODZYME contains digestive enzymes to break down lactose, GOS, and fructans, making it an excellent choice for people with multiple food intolerances. It breaks down FODMAPs before they reach your large intestine, where they would otherwise be fermented and trigger symptoms.
As with any supplement, it's important to look for products that clearly state the active ingredients they contain, the conditions they target, and how to use them. Be cautious of supplements that promise broad "gut healing" without clear evidence.
Ready to get back to eating the foods you enjoy without discomfort? Try FODZYME today!