Chapter 4 Can supplements support your gut health?

Chapter 4 - Can Supplements Support Your Gut Health?

In this article, we’ll discuss some of the common types of supplements and how diet can potentially provide an alternative.

Probiotics

Probiotic supplements contain live microorganisms, usually bacteria, which are taken for the purpose of improving health. They are associated with helping maintain a healthy balance of gut bacteria, supporting digestion, and immune function.

Here are some key considerations to make before taking a probiotic: 

• Is it safe for me to take this?
• What am I looking to improve?
• Is there a specific strain that has evidence it can do what I’m looking for?
• Which product on the market has that specific strain within it?
• What type of benefits can I expect?
• What dose and duration is required to see those benefits?
• Can I afford to take it for the recommended duration?

Instead of a probiotic supplement, you may prefer to try fermented foods. These don’t contain a specific amount and type of live bacteria like supplements. Instead, they contain the microorganisms that started the fermentation process, which might provide us with probiotic benefits alongside the other nutritional components of the food. Try incorporating some fermented foods and drinks like yoghurt, kefir, sauerkraut, kimchi, and kombucha.

Important: There is a risk of harmful effects from probiotics and fermented foods in those with a compromised immune system and with certain conditions. Talk to your healthcare provider or dietitian before taking a probiotic supplement or unpasteurised fermented foods.

2. Prebiotics

Prebiotics are types of non-digestible fibres that provide food for our gut microbes. While prebiotic supplements exist that have been shown to be beneficial to certain individuals, we recommend getting prebiotics from foods like garlic and onions, bananas, pulses and legumes, and herbs and spices.

Be sure to gradually increase your intake of prebiotic fibre-containing foods, as a sudden increase can trigger digestive symptoms like bloating. For personalised advice, speak with a gut specialist dietitian.

3. Other Biotics

Antibiotics are potentially life-saving, and we recommend taking them as prescribed. However, while antibiotics kill the bacteria causing you to be unwell, they can also kill our helpful bacteria, which can lead to an imbalance in our gut microbiome and increased risk of infections. There are probiotic products that may protect against antibiotic-associated diarrhoea. Talk to your dietitian or pharmacist about the right product for you.

Synbiotics are products that contain both prebiotics and probiotics. If you’re including some fermented foods and a range of different plant foods in your diet each week, then you’ll be getting enough prebiotics and probiotics, and this kind of supplement isn’t generally needed.

Postbiotics are not food for our gut bacteria (prebiotics) or live gut bacteria itself (probiotics). Instead, they are a substrate produced by our gut bacteria when it digests pre- and probiotic foods. These postbiotics can be beneficial for our health. For example, when gut bacteria digest whole grains, it makes postbiotics called short-chain fatty acids, which are associated with a healthy gut lining. Some people take a postbiotic supplement instead of a prebiotic or probiotic as a way to get the same benefits, though there isn’t evidence that the general population needs to take one.

4. Digestive Enzymes

There’s a large market for digestive enzymes, and yet there’s no strong evidence to show that these over-the-counter supplements have any benefits. Some people with specific conditions may be prescribed digestive enzymes that contain significantly higher concentrations of enzymes. Unless you have a digestive enzyme-related health issue, a supplement isn’t generally necessary.

Digestive enzymes are released in the saliva in your mouth, and at other stages of digestion. Instead of supplements, be mindful of chewing your food well and eating mindfully to encourage your own enzyme production. If you have concerns about digestive symptoms, speak with a doctor or dietitian.

Final Thoughts

Supplements can support gut health, especially for those facing digestive challenges or aiming to optimise their gut microbiome. However, it’s important to remember that not all supplements are created equal; quality can vary significantly. Whole foods often provide the same benefits that supplements do and more, making them a great first choice.

Always consult with a healthcare provider or registered dietitian before adding any supplements to your routine.