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5 Supplements That Can Help Your Gut Feel Its Best
October 13, 2025
If your stomach’s been feeling off lately – bloated, sluggish, or just not right – you’re not alone. Between stress, diet, and even antibiotics, your gut can easily fall out of balance.
“Gut health impacts everything from digestion to mood,” says Jamie Allers, RD, a registered dietitian with Hartford HealthCare. “When your gut isn’t happy, you’ll feel it in more ways than one.”
If this sounds familiar, you might be wondering whether supplements can help your system find its rhythm again. Here are Allers’ top five picks for gut supplements, and when it might be time to see a doctor.
1. Probiotics
First up, the gut’s superstar: probiotics. You’ll find them in fermented foods like yogurt, kefir, kombucha, kimchi and sauerkraut — or in supplement form.
“Probiotics are live microorganisms that help balance the good bacteria in your gut,” says Allers. “They can support digestion, reduce bloating, and even strengthen your immune system.”
If you’ve recently taken antibiotics, probiotics can help restore the healthy bacteria your body needs. For the best results, choose a supplement with multiple strains, like Lactobacillus and Bifidobacterium, and take it consistently.
> Related: Can I Still Benefit From Probiotics If I’m Healthy?
2. Prebiotics
Probiotics get most of the attention, but prebiotics are just as important.
“These are fibers that feed the healthy bacteria already living in your gut,” explains Allers. “Think of them as fuel for probiotics – they help the good bacteria grow and do their job.”
You’ll find prebiotics in foods like garlic, onions, bananas, and oats – or as a supplement if you’re falling short on fiber.
> Related: Prebiotics vs. Probiotics: What’s the Difference?
3. Digestive enzymes
If big meals leave you feeling bloated or uncomfortable, digestive enzymes might help.
“Digestive enzymes break food into smaller, more absorbable nutrients,” says Allers. “They can make a big difference if you experience gas or indigestion after eating.”
Different enzymes target different foods – amylase helps with carbs, protease with protein, and lipase with fats. Not sure which foods bother you? A full-spectrum enzyme supplement can cover your bases.
There are also targeted options, like lactase enzymes, that help break down lactose in dairy for people with lactose intolerance.
4. Fiber supplements
Most of us don’t get enough fiber — and our guts notice.
“Fiber keeps your digestive system regular and supports the good bacteria in your gut,” Allers says. “If you’re not eating enough fruits, vegetables, and whole grains, a fiber supplement can help fill the gap.”
Start slowly and drink plenty of water to avoid discomfort. Psyllium husk (Metamucil), wheat dextrin (Benefiber) or methylcellulose (Citrucel) are all solid options.
> Related: The Surprising Amount of Fiber You Actually Need
5. L-glutamine
This amino acid doesn’t get much hype, but it deserves a spot on your gut health radar.
“L-glutamine is an amino acid that helps repair and protect the gut lining,” says Allers. “It’s gentle and can reduce inflammation in people with sensitive stomachs.”
Naturally found in foods like bone broth, it’s especially helpful when your gut’s under stress — whether from illness, antibiotics, or just everyday strain. Think of it as extra support for your gut’s natural healing process.
> Related: 3 Reasons to Eat More Bone Broth
Here’s when it’s time to see your doctor
If you’re dealing with ongoing bloating, pain or bowel changes, don’t rely on supplements alone.
“Supplements can support gut health, but they’re not meant to replace medical care,” says Allers. “If something feels off, talk to your doctor or a dietitian. They can help you find what’s really going on.”
You can also start by getting more of these nutrients naturally through food – like fermented dairy, high-fiber produce, and bone broth – before turning to supplements.
And remember, the supplement industry isn’t regulated the same way medications are, so quality and potency can vary widely.
“That’s why it’s always best to work with your healthcare provider if you have questions or are thinking about adding supplements for your gut,” Allers says. “They can help you choose options that are safe and effective for you.”
Your gut does a lot for you – give it the support it deserves.