Goals ›

Gut health

Digestion, regular bowel movements and a settled stomach.

Strongest evidence: Probiotics, Fiber and Prebiotics.

Supplements for gut health

Each supplement gets the grade of its strongest gut health benefit. Open one to see each benefit.

StrongModerateWeakNo trials
SupplementMain effects in studiesEvidenceBenefits studied
ProbioticsMicrobes↑, diarrhea↓, Gut bacteria, inflammation↓Strong4 of 5
FiberConstipation relief +78%, Stool/gas + SCFAStrong4 of 5
PrebioticsBifido↑,SCFA↑, Inflammation↓,permeability↓Strong4 of 5
ElectrolytesMotility/+BM frequency, Cleansing/tolerance +10%Strong1 of 5
ButyrateSCFA↓ butyrate↓, SCFA↑ pH↓Strong4 of 5
Digestive EnzymesALT/AST/GGT ↓, Digestion symptoms ↓ 70%Strong3 of 5
MagnesiumCleansing + better tolerated, Constipation + faster stoolsStrong1 of 5
InulinMore stools, softer, No bowel changeStrong3 of 5
GlutamineBarrier↓, permeability↓, Inflammation↓, mucositis↓Strong2 of 5
GingerNausea/vomiting -20pp, Delayed CINV +QoLStrong3 of 5
Showing 10 of 145 supplements.

What gut health covers

5 benefits that studies measure, and the supplements with the strongest evidence for each.

Gut health

The condition of the digestive tract and the bacteria living in it. It is measured by sequencing the microbiome, by markers of gut lining integrity, and by digestive symptom scores.

46 supplements, 12 strong
  1. ProbioticsStrong, 587
  2. PrebioticsStrong, 281
  3. FiberStrong, 204
  4. ButyrateStrong, 157
  5. GlutamineStrong, 66

Digestive support

How well food is broken down and absorbed, and how comfortable that process is. It is measured by digestive enzyme activity, by nutrient absorption, and by symptom scores after meals.

122 supplements, 20 strong
  1. ProbioticsStrong, 798
  2. FiberStrong, 293
  3. ElectrolytesStrong, 261
  4. PrebioticsStrong, 161
  5. Digestive EnzymesStrong, 150

Bloating & gas

The feeling of a distended, gassy abdomen, and the visible swelling that sometimes goes with it. It is scored on symptom questionnaires, and occasionally measured directly as gas produced or as abdominal girth.

23 supplements, 6 strong
  1. ProbioticsStrong, 199
  2. FiberStrong, 63
  3. PrebioticsStrong, 38
  4. Digestive EnzymesStrong, 30
  5. Peppermint OilStrong, 15

Bowel regularity

How often and how easily the bowels move. Trials count stools per week, score their form on the Bristol Stool Scale, and record straining and the sense of incomplete emptying.

21 supplements, 7 strong
  1. ProbioticsStrong, 314
  2. FiberStrong, 165
  3. ButyrateStrong, 98
  4. PrebioticsStrong, 97
  5. InulinStrong, 58

Stomach comfort

The upper digestive tract: indigestion, nausea, reflux and stomach pain. It is measured by symptom questionnaires and, less often, by stomach acid and emptying rate.

14 supplements, 4 strong
  1. Digestive EnzymesStrong, 56
  2. GingerStrong, 45
  3. Sodium BicarbonateStrong, 27
  4. Peppermint OilStrong, 18
  5. Activated CharcoalModerate, 8

Protocols for gut health

What studies used, for this goal or for a group of people. Not advice: talk to a doctor first.