Evidence-based gut-health supplements
Gut-health supplements are a minefield of marketing. Here are the compounds with actual human trials for specific outcomes — regularity, bloating, post-antibiotic recovery — and the specific strains or forms that matter.
The short list
Live beneficial bacteria that support gut microbiome health.
Non-digestible fibers that feed beneficial gut bacteria.
A soluble fiber that supports regularity and cholesterol levels.
An herb that may relax gut smooth muscle, particularly for IBS.
Enzymes that help break down food for absorption.
A root with anti-nausea and digestive support properties.
An amino acid from tea that promotes calm focus without sedation.
Frequently asked
- Do probiotics actually work?
- Some strains for some conditions, yes. For general "gut health," benefits are modest and strain-dependent. Specific strains have strong data for IBS, antibiotic-associated diarrhea, and H. pylori adjunctive treatment.
- Should I take prebiotics or probiotics?
- Prebiotics feed the bacteria already in your gut — often the better first step. Start with dietary fibre (psyllium), then add a targeted probiotic strain if there's a specific indication.
- What helps bloating fast?
- Peppermint oil has the best acute evidence for bloating and IBS-type symptoms. Ginger helps with nausea and slow gastric emptying.
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