For a decade, the association of gut health with various diseases like cancer, diabetes, Alzheimer’s, etc. have been studied with many studies suggesting that the gut microbiome plays an important role in the prognosis of these diseases.
Modifying the gut microbiome has shown positive results, which led to the consumption of probiotic supplements. This blog explores the 5 best supplements for gut health.
Understanding Gut Health
Gut health is dependent on your gut microbiome composition throughout your gastrointestinal (GI) tract which consists of useful bacteria and fungi. Your gut microbiome influences various factors of the body:
- Stress and anxiety
- Digestion
- Immunity
- Food allergies
Best Supplements for Gut Health
Many products are available in the market which can help improve your gut health. Here are 5 best supplements for gut health.
Probiotics
The best supplement for gut health improvement is probiotics because they consist of live micro-organisms which can directly establish in your gut. They can then grow there and produce metabolites like short-chain fatty acids (SCFAs) which have anti-inflammatory properties.
Natural sources of probiotics include fermented foods like yoghurt, sauerkraut and kimchi. Some brands offering probiotic supplements for gut health include Good Bug and Wellbeing Nutrition.
Prebiotics
Apart from taking live microbes, other supplements for gut health include food for these microbes. Prebiotics like inulin are converted into SCFAs and other metabolites which can decrease inflammation and might also have anti-cancer activity.
Reputed brands offering gut health tablets include Cannazo India. Cannazo India’s Gut Health Tablets consist of prebiotics like bael, ginger, coriander and hemp. These ingredients help reduce bloating, inflammation and general GI discomfort.
Digestive Enzymes
Digestive enzyme supplements for gut health have been recently gaining popularity since they help in breaking down food, thus improving digestion and absorption of nutrients from the gut.
As there is now a greater amount of nutrition available for the natural flora of the gut microbiome, useful and harmless microbes can produce metabolites to decrease gut irritation and inflammation.
These supplements include enzymes like:
- Amylase – digest carbohydrates
- Lipase – digest lipids
- Proteases – digest proteins
- Lactase – break down lactose
Fiber Supplements
Fiber is an insoluble polysaccharide which can enrich the microbiota to synthesise more vitamin B12, improve intestinal barrier integrity and decrease inflammation. Fiber supplements can also add bulk to the stool which improves bowel movements and relieves constipation.
Popular fiber supplements for gut health are offered by brands like SunFiber and Good Bug. Cannazo India’s Gut Health Tablets also help to improve bowel movements because of bael.
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L-Glutamine
Randomised studies have shown that L-glutamine can relieve irritable bowel syndrome (IBS) symptoms. A pilot study by de Souza et al. (2015) revealed that L-glutamine supplementation modified the gut microbiome composition to increase ‘anti-obesity’ and decrease ‘pro-obesity’ microbes.
Popular L-glutamine supplements for gut health are offered by brands like Pure Encapsulations and Essential Stacks. Recently, hemp-based herbal gut supplements have gained popularity for their gut health benefits. Bilwadi Churna, an ayurvedic mixture, is one such composition used to treat digestive issues and other ailments. Its constituents include bilwa (bael), shunti, hemp, dhataki, and saunf.
These herbs are thought to work together to improve digestion and relieve IBS symptoms by calming the digestive tract and reducing inflammation. Additionally, it is believed that these herbs enhance nutritional absorption and assist the liver and gallbladder’s normal functions. Cannazo India offers the same recipe in an enhanced form at 500mg each tablet.
Conclusion
Gut health has been associated with illnesses like diabetes, IBS, Alzheimer’s and obesity. Consuming the best supplements for gut health to modulate gut microbiome and improve the integrity of the intestinal lining can help in alleviating general GI discomfort while also managing the diseases mentioned above.
References
- Denhard, M., MS, RD, LDN (n.d.). Digestive Enzymes and Digestive Enzyme Supplements. Digestive Enzymes and Digestive Enzyme Supplements. Retrieved June 3, 2024, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/digestive-enzymes-and-digestive-enzyme-supplements
- de Souza, A. Z. Z., Zambom, A. Z., Abboud, K. Y., Reis, S. K., Tannihão, F., Guadagnini, D., … & Prada, P. O. (2015). Oral supplementation with L-glutamine alters gut microbiota of obese and overweight adults: A pilot study. Nutrition, 31(6), 884-889.
- Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J Physiol Pharmacol, 62(6), 591-9.
- Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018). The impact of dietary fiber on gut microbiota in host health and disease. Cell host & microbe, 23(6), 705-715.
- Monda, V., Villano, I., Messina, A., Valenzano, A., Esposito, T., Moscatelli, F., … & Messina, G. (2017). Exercise modifies the gut microbiota with positive health effects. Oxidative medicine and cellular longevity, 2017.
- Zhang, N., Ju, Z., & Zuo, T. (2018). Time for food: The impact of diet on gut microbiota and human health. Nutrition, 51, 80-85.
- Zhou, Q., Verne, M. L., Fields, J. Z., Lefante, J. J., Basra, S., Salameh, H., & Verne, G. N. (2019). Randomised placebo-controlled trial of dietary glutamine supplements for postinfectious irritable bowel syndrome. Gut, 68(6), 996-1002.
