The gut microbiome refers to the trillions of microscopic organisms that live in the gastrointestinal (GI) tract. Good bacteria in the gut help with digestion, protect against harmful organisms, and support the immune system.

Studies show that the gut plays a key role in digestion, immune function, and mental health. Imbalances in the gut microbiota have been linked to chronic diseases like type 2 diabetes, inflammatory bowel disease (IBD), and some cancers.

Supplements can help support gut health and a balanced gut microbiome.

Psyllium husk is a natural fiber that comes from the seeds of the Plantago ovata plant. When eaten, it absorbs water and forms a gel-like substance that moves through the GI tract. Psyllium husk can improve gut health by encouraging regular bowel movements and helping with digestion.

Fiber intake recommendations range from 19-38 grams daily, depending on gender and age. Studies suggest less than 5% of people in the United States get their recommended amount. Psyllium husk is typically available in powdered form and mixes well with water or juice.

Dosing recommendations will vary, depending on how much fiber you eat from whole foods. When taking a fiber supplement, it’s best to start with a small dose to avoid side effects like bloating, gas, and discomfort.

Ginger is a root vegetable with many potential health benefits, including improved gut health. Studies have shown ginger’s natural properties can lower inflammation, nausea, and vomiting.

Ginger supplements are made from the root of the ginger plant and are available in powder or capsule form. Although there is no standardized dose of ginger for gut health, one study found that 540 milligrams of ginger root powder may improve GI symptoms like feeling full quickly and abdominal pain.

When harmful bacteria outnumber beneficial bacteria in your gut, it can cause digestion issues and an upset stomach. Probiotic supplements contain live microorganisms that help balance the good bacteria, improving digestion and supporting immune function.

Probiotic supplements are available as capsules, liquids, and powders. Doses are measured in colony-forming units (CFU), which refers to the number of usable cells. Many probiotic supplement brands contain 1-10 billion CFU, but some contain as many as 50 billion CFU. However, a higher CFU number does not always mean a more beneficial product.

Probiotic supplements are generally considered safe, but some people may experience gas after consumption. People with compromised immune function or serious underlying medical concerns should consult a healthcare provider before taking probiotics, as they may be at risk of infection from the live bacteria.

Prebiotic fiber acts like food for good bacteria in the digestive tract, helping them grow and do their job. Prebiotics are found in whole foods like bananas, honey, onions, and garlic, but supplements are also available.

Prebiotic supplements are generally considered safe for the average healthy adult, but some people may experience diarrhea, gas, bloating, or cramping.

Studies have not established a recommended supplement dose. A healthcare provider can help you establish a dose that supports your gut health needs with minimal risk of discomfort.

L-glutamine is an amino acid (protein building block) that plays a key role in the gut. Damage to the gut lining can cause digestion problems and affect overall health. L-glutamine helps heal and protect the intestines’ lining and balances the gut microbiome.

Glutamine is found in foods like vegetables and animal proteins. L-glutamine supplements, available in capsule and powder form, are a convenient way to get enough of the amino acid.

While there is no standardized recommendation for glutamine supplements, studies have found that a dose of 0.9 grams per kilogram of fat-free body mass is generally well tolerated. A healthcare provider can help you incorporate glutamine supplements safely.

Peppermint oil comes from the peppermint plant and has been shown to calm the digestive tract by relaxing the stomach, esophagus, and large bowel muscles. It can also improve uncomfortable symptoms like abdominal pain and the severity of irritable bowel syndrome (IBS).

Peppermint oil can be diluted and mixed with teas, chocolates, and baked goods. It is also available in capsules and soft gels. Possible side effects of taking peppermint oil in any form may include heartburn, abdominal pain, dry mouth, and nausea.

Digestive enzymes are proteins the body makes to help break down food. They are involved in every step of digestion, from the mouth to the large intestine. Taking digestive enzyme supplements can support the body’s natural operations and help break down food for nutrient absorption.

Research has also linked digestive enzyme supplements to improved abdominal pain and discomfort in the upper GI tract. While supplements can be a helpful tool, it’s important to discuss them with your healthcare provider before adding them to your routine—especially if you have other medical conditions.

Vitamin D is important for bone health, immune function, and cell growth. Studies have also shown a connection between vitamin D and the gut microbiota. The average healthy adult needs 600 international units (IU) daily. Many rely on supplements if their diet falls short or they aren’t getting enough sunlight.

Taking too much vitamin D can lead to adverse side effects like nausea, vomiting, muscle weakness, loss of appetite, and dehydration. It’s important to talk with a healthcare provider before starting a vitamin D supplement. They can help you establish a safe dose to meet your needs.

Vitamin C is often associated with wellness because of its role in the immune system. As researchers discover more connections between gut health and immunity, vitamin C supplements are becoming more popular. Studies have shown that high doses of vitamin C can benefit the good bacteria in the gut and help fight inflammation.

Most adults need 75-90 milligrams of vitamin C daily. Vitamin C is found in foods like citrus fruits, broccoli, red peppers, and strawberries. Supplements can also help bridge the gap in nutrient deficiencies.

Taking too much vitamin C may cause GI discomfort, such as diarrhea, nausea, and abdominal pain. Before adding a vitamin supplement to your routine, it’s important to talk with your healthcare provider.

If you have GI-related symptoms that last more than a few days, it may be time to seek medical care. Persistent nausea, vomiting, stomach pain, bloating, constipation, or diarrhea could indicate a severe infection or digestive problem.

It’s also important to talk with your provider before starting a new supplement for gut health. Some supplements may interact with medications and cause adverse side effects. Your doctor or a registered dietitian can help you choose the best gut health supplement based on your medical history and health goals.

When starting a new supplement, it’s important to monitor your tolerance and discuss its effects with your healthcare provider.

Gut health plays a key role in overall health. Maintaining a healthy gut microbiome can support your immune system and lower the risk of several chronic health concerns.

Many whole foods can nourish the good bacteria in the GI system, but supplements can also be a helpful tool. Fiber, protein, and vitamin supplements can support the digestive tract and improve health from the inside out.

It’s important to seek guidance from a medical provider before starting a new supplement. Some products can interfere with medications or cause adverse side effects when consumed in excess.