Top 5 Gut Health Supplements to Heal and Support Your Digestive System

A healthy gut is key to feeling your best because it  influences everything from digestion and immunity to energy, mood, and mental clarity. We all want a strong, balanced gut but it can get confusing trying to navigate what supplements to use. So whether you're struggling with bloating, irregular bowel movements, or simply want to boost your gut health, the right supplements can make a world of difference in managing and improving your symptoms.

These are some of my favorite gut supporting supplements that I regularly use and recommend to my clients to help support a strong, balanced, and resilient digestive system.

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1. Digestive Bitters

Digestive bitters stimulate the production of stomach acid, bile, and digestive enzymes. These gastric juices help to improve the breakdown of food, increase nutrient absorption and therefore reduce bloating after meals. This is beneficial for those that experience sluggish digestion or have low stomach acid levels (which is extremely common)

How to use: Take 1-1.5ml (30-45 drops) 10–15 minutes before meals. If you forget to take it before eating, it is okay to take it with or after meals (bitter late then never!)

2. Probiotics

Probiotics provide your gut with beneficial bacteria that help maintain a healthy microbiome. When this delicate ecosystem becomes imbalanced due to things like stress, poor diet, antibiotics, or illness, ‘bad’ bacteria can take over and crowd out these beneficial bacteria which can lead to digestive issues, like bloating, constipation, diarrhea, and even skin or mood problems (which we don’t want!)  Taking a probiotic can help restore microbial diversity, reduce bloating, support regular bowel movements, and can even enhance immune functions. I always recommend switching up the different strains of probiotics that you use in order to get a diverse variety of bacteria. 

Note:

A probiotic may not be beneficial for everyone. If you find that your symptoms worsen after taking a probiotic or eating fermented foods like kefir, sauerkraut, kimchi or kombucha, you may have an overgrowth of beneficial bacteria, which is a form of dysbiosis and needs to be addressed.

3. L-Glutamine

L-glutamine is an amino acid that plays a crucial role in maintaining the integrity of our gut lining. Our intestinal lining can become weakened and worn down due to increased inflammation in the gut caused by things like stress, antibiotic use & dysbiosis (bacterial overgrowth) that overtime can lead to leaky gut. L-glutamine serves as a primary fuel source for our intestinal cells that can help repair this damage and strengthen the mucosal barrier.

How to use: Powder form works best—1–2 teaspoons daily on an empty stomach or as directed.

4. Ginger

Ginger helps support motility throughout the GI tract by stimulating the smooth muscles of the stomach and intestines, promoting the movement of food and waste through the digestive system. It enhances gastric emptying, which can reduce feelings of bloating and discomfort, especially in people dealing with sluggish digestion or constipation. Ginger also contains anti-inflammatory and antioxidant properties that soothe the digestive lining, reduce gas, and support overall gut function.

How to use:

You can use ginger capsules (between 500-1000mg/day) or drink ginger tea between meals to achieve the same benefits

5. Magnesium

Magnesium is a mineral that plays a key role in nerve and muscle function, including those that control our bowel movements. It’s important to use the right type of magnesium when it comes to supporting your gut health

• Magnesium Citrate draws water into the bowels and has a gentle laxative effect, making it great for relieving occasional constipation and supporting regularity.

• Magnesium Glycinate, on the other hand, is more calming and better absorbed without the laxative effect. It’s ideal for supporting gut function through stress reduction and improved sleep both of which are essential for a healthy gut-brain axis.

  
  

How to use:Take 1-2 capsules before bed 

Supplements are not magic pills, that’s why it’s important to get to the root cause of your digestive symptoms and uncover what’s really going on inside your gut so you know exactly what your body needs.

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NOTE:

It's best to work with a qualified health practitioner to tailor supplements to your individual needs, especially if you have existing conditions or are on medication.