Your lifestyle choices can also play a major role in the state of your gut health. “Find ways to be physically active, manage stress, have good sleep hygiene, and avoid smoking or chronic drug and alcohol use,” says Moon. “These lifestyle factors reduce inflammaging that can lead to microbiome imbalances.”
What ingredients support a healthy gut?
Again, eating a healthy, well-rounded diet can do wonders to support your gut health. That includes prebiotic-rich foods like garlic, onions, asparagus, and green bananas, which feed beneficial bacteria in your gut, says Davar. She also recommends eating probiotic foods such as yogurt, kefir, kimchi, and sauerkraut. “Polyphenol-rich ingredients found in wild berries like currants, blueberries, cranberries, raspberries, green tea, and dark chocolate act as antioxidants and fuel for gut bacteria,” she says, while, “Omega-3 fatty acids from fatty fish and flaxseeds are remarkably beneficial for lowering gut inflammation and improving the integrity of the gut barrier.” Lastly, herbs such as berberine and oregano oil, which have antimicrobial and anti-inflammatory properties, can be beneficial, says Davar.
As far as supplementation goes, there are a few key options worth considering:
- Probiotics: Probiotics are live microorganisms or bacteria that support your gut. Different strains can have varying benefits in the body, but overall, “clinically studied probiotic strains, especially those that produce butyrate, help regulate metabolism, insulin sensitivity, and inflammation,” says Moon.
- Prebiotics: “Fiber and polyphenols act as prebiotics or food for good gut bacteria,” says Moon. While you can get this from food sources, a supplement can be a convenient way to reap the benefits—you’ll often find this in a powdered form.
- Postbiotics: Postbiotics are the bioactive compound that results from probiotics digesting prebiotics, and they can be incredibly beneficial to your gut health. These can result from taking either of the latter gut health supplements, or taking a postbiotic (like butyrate) directly.
- Digestive enzymes: These are proteins which help break down food into smaller, more manageable components that can be absorbed. While they’re naturally present in the body, some people have trouble producing enough (such as individuals with lactose intolerance)—that’s why a digestive enzyme supplement can be helpful.
- Various vitamins: “Vitamins A and D are essential to the integrity of the gut lining,” says Moon, “which is a barrier that prevents harmful substances from entering the blood stream.” You can get these nutrients through food or supplementation.
- Omega-3: “Anti-inflammatory bioactives like omega-3 fatty acids and flavonoids help defend the gut against everyday wear-and-tear as well as stronger insults,” says Moon.
- Turmeric: “As a longevity nutritionist, I love recommending turmeric supplements for their scientifically-backed benefits,” says Davar. “I also recommend it for gut health, as curcumin supports gut lining integrity and promotes a healthy balance of gut bacteria.”
Do you really need supplements to heal your gut?
“Food and daily dietary intake come first, but supplements can be a strong ally when used strategically,” says Davar. A healthy diet can certainly help your gut, but for anyone with nutrient deficiencies, issues with the integrity of your gut lining, or an imbalance in gut bacteria, “targeted supplements like probiotics, L-glutamine, or berberine might speed up healing. They’re tools, not shortcuts, and only work if paired with smart lifestyle changes.”
