Best Supplements for Gut Health and Better Digestion

Probiotic + fibre is just the start. Here's the modern gut stack including butyrate, zinc-carnosine, and S. boulardii.

The gut isn't just a tube, it's a complex ecosystem affecting immunity, mood, energy, and inflammation. If your digestion is off, fixing it usually unlocks more than just bloating relief. Here's the modern, evidence-based gut stack.

Fix the basics first

• Eat 30+ different plants per week, variety beats any probiotic capsule
• 30 g fibre daily (most adults eat 15)
• Reduce alcohol, it directly damages the gut lining
• Eat slowly, 80% of digestion is mechanical and depends on chewing

Then add: a multi-strain probiotic

Dose: 10-50 billion CFU daily, with at least 5 strains.

Look for strains studied for your specific concern, Lactobacillus rhamnosus GG for general gut, Bifidobacterium infantis for IBS, Saccharomyces boulardii for traveler's diarrhea. Garden of Life and Jarrow Formulas have well-studied formulations.

Saccharomyces boulardii (the antibiotic protector)

Dose: 5-10 billion CFU daily, especially during and 2 weeks after antibiotics.

A beneficial yeast that resists antibiotics, so it survives where bacterial probiotics die. Meta-analyses confirm a 50% reduction in antibiotic-associated diarrhea and faster recovery from C. difficile.

Tributyrin (esterified butyrate)

Dose: 500-2,000 mg daily.

Butyrate is the preferred fuel of colon cells and a key driver of gut-barrier health. Tributyrin survives stomach acid and releases butyrate in the colon, far more effective than sodium butyrate. Particularly useful for IBS, inflammatory gut conditions, and recovery from low-fibre diets.

Zinc-carnosine (PepZin GI)

Dose: 75 mg twice daily, before meals.

A chelated complex that adheres to the gastric mucosa and supports lining healing. Strongly evidenced for functional dyspepsia, gastritis, and as an adjunct in H. pylori treatment. Also studied for 'leaky gut' permeability.

L-glutamine

Dose: 5 g daily, on empty stomach.

The preferred fuel of small intestinal cells. Useful during recovery from gut illness or NSAID damage. The evidence is mixed for healthy adults, skip if you're symptom-free.

DGL licorice

Dose: 400-800 mg chewable, 20 minutes before meals.

Soothes the upper GI tract, useful for occasional heartburn, gastritis, and stomach discomfort. Deglycyrrhizinated, so it doesn't raise blood pressure like regular licorice.

Skip these (overhyped)

• Generic 'detox' or 'cleanse' formulas, no evidence
• Apple cider vinegar capsules, drink the actual vinegar if you want it
• Activated charcoal, binds beneficial nutrients indiscriminately

Pragmatic gut reset

If you're starting from scratch: multi-strain probiotic + tributyrin + zinc-carnosine for 8 weeks. Add S. boulardii if you've recently been on antibiotics. Add DGL only if you have specific upper-GI complaints.

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