There’s more and more evidence coming to light on how important gut health is. And this isn’t just when it comes to digestion, good gut health plays an essential role in overall wellbeing, with your immune system response and even mental health.

A balanced diet rich in diverse plant foods forms the foundation for a healthy gut. But the health of this system can also be influenced by lifestyle factors and certain gut health supplements to provide additional support when necessary.

In this guide we’ll take a thorough look into gut health, why it’s important, the benefits, your microbiome and some of the best gut health supplements and nutrients you should be keeping in mind to promote true health and wellbeing.

What is your gut?

Let’s dispel the first myth – your gut is far more than just your stomach. It encompasses your entire digestive system, or gastrointestinal tract, stretching from your mouth all the way to your bum. This complex network includes your oral cavity, oesophagus, stomach, small intestine, large intestine, pancreas, liver and stomach.

Fascinatingly, the gut is often referred to as the ‘second brain’. This nickname stems from its impressive nervous system, known as the enteric nervous system (ENS). This is one of the three main divisions of the autonomic nervous system, alongside the sympathetic and para-sympathetic. The ENS boasts a staggering 500 million neurons, which is even more than what’s found in your spinal cord.

Understanding your gut’s complexity is key to appreciating its importance. It’s not just a simple tube for processing food, but a sophisticated system that impacts your entire body.

Gut-brain connection

The gut-brain connection is remarkably strong. These two organs communicate constantly, sending signals back and forth via the vagus nerve. This intricate dialogue influences various aspects of your health, from digestion to mood.

Research suggests that imbalances in gut health and the microbiome may contribute to mood disorders, anxiety and depression. It’s also been found that stress and emotional states can affect gut function and microbial composition.

Understanding gut health and the gut microbiome

Good gut health is essential for our overall health and well-being. It influences digestion, immunity and even mental health through complex interactions within our bodies. Central to all of this is the gut microbiome.

The gut microbiome, sometimes known as the gut microbiota, refers to the trillions of microorganisms that live within our gastrointestinal tract. These include bacteria, viruses, fungi and other microscopic life forms. Each person’s microbiome is unique, shaped by factors like genetics, diet and lifestyle.

Just like a healthy rainforest ecosystem, a healthy gut microbiome consists of a diverse range of beneficial microbes. Our microbiome continues to evolve throughout our lives, form a symbiotic relationship with our bodies and performing essential functions that impact our health.

Functions of gut microbiome

The gut microbiome serves several vital roles in maintaining our health:

• Digestion – Helps break down complex carbohydrates and fibre
• Nutrient absorption – Aids in the absorption of essential vitamins and minerals
• Immune system regulation – Trains and supports our immune responses
• Protection – Defends against harmful pathogens

It also produces important substances like short-chain fatty acids, which support the health of the gut lining and reduce inflammation.

Why good gut health is important

With its multitude of functions, good gut health influences numerous aspects of our physical and mental health, shaping our energy levels, mood and wellbeing. It’s thought that a health microbiome can deliver benefits to your heart, lunges, liver, brain and more.

Research suggests that a balanced gut microbiome may contribute to:

• Improved mood and reduced anxiety
• Better sleep quality
• Enhanced nutrient absorption
• Stronger immune responses
• Healthier skin condition
• Reduced inflammation
• Greater energy levels and metabolic health

Good gut health biomarkers

Assessing gut health involves examining various biomarkers – some are harder to measure than others. That said, key indicators of good gut health include:

1. Microbial diversity – A wide and varied range of beneficial bacteria species
2. Short-chain fatty acid levels – Products of bacterial fermentation that support gut lining health
3. Inflammatory markers –  Low levels indicate a balanced gut environment
4. Gut permeability – Proper barrier function prevents harmful substances from entering the bloodstream
5. Regular bowel movements – The easiest marker to measure! What’s regular to one person might not be the same to another, but the typical range of healthy bowel movements can be anywhere from three times a day to three times a week. To get into the details, you’re looking for a deposit that’s brown in colour, with a sausage-like shape and firm consistency.  

Symptoms of poor gut health

Recognising signs of poor gut health is essential for addressing issues early. Common indicators include:

• Frequent bloating or gas
• Irregular bowel movements
• Unexplained weight changes
• Persistent fatigue
• Skin irritations or rashes
• Food intolerances

Less obvious symptoms might involve mood swings, difficulty concentrating or frequent headaches. The tricky thing is that these symptoms can be multifaceted and are often difficult to pin directly on gut health.

The good news is that poor gut health can be rectified by amending one or more of the main factors influencing it. Let’s take a look.

Factors affecting gut health

The biggest factor influencing gut health is diet.

For a healthy gut microbiome, you need to consume a balanced and varied diet that contains fibre-rich foods, fruits, vegetables and wholegrains. Healthy diets with these foods contain plenty of vitamins and minerals that are key to gut health and overall health. Diets that are high in processed foods, high in sugar and low in fibre can negatively impact the gut microbiome.

Fibre is essential here. This is a form of complex carbohydrate and basically plant roughage. You can’t digest fibre but has major impact on gut bacteria which feed on it. This feeding produces short chain fatty acids metabolites, which have anti inflammatory effects and help with gut lining health – important for letting nutrients through into the bloodstream and from stopping non-wanted things coming the other way.

It’s recommended that you consume 30g of fibre each day. Just 7g of fibre (roughly half a can of chickpeas) is associated with a 9% lower risk of heart disease, 6% lower risk of type 2 diabetes. Even smaller amount, 5g of fibre associated with 5% drop in depression. Key sources of fibre are beans, grains, berries, greens, nuts and seeds.

Stress has a significant effect on digestive function too. Chronic stress can increase inflammation and disrupt the balance of gut bacteria. Managing stress through relaxation techniques or exercise can positively influence gut health. Physical activity impacts gut health in several ways. Regular exercise can increase microbial diversity and improve gut movement. Aim for at least 150 minutes of moderate-intensity exercise per week.

Unsurprisingly, sleep quality is essential here as well. Aim for 7-9 hours of quality sleep per night to support optimal gut function.

Hydration is essential for gut health. Adequate water intake helps maintain the mucus layer in the intestines and supports proper digestion. Aim to drink 6-8 glasses of water daily.

Once you’ve got the basics right, you can then start to think about gut health supplements and other areas to really hone in on your optimisation. This isn’t essential if you already have the foundations, but even so it can give your gut health a boost.

Integration of gut health supplements into diet

Adding gut health supplements into your diet requires consideration and balance. Like with other health supplements, the best gut health supplements can provide targeted support, but should not replace a nutritious and well-rounded diet rich in fruits, vegetables, leafy greens, fibre and wholefoods that should form the foundation of gut health.

Supplements can complement this base, filling potential nutritional gaps. To integrate gut health supplements effectively:

1. Start with small doses and gradually increase
2. Take supplements with meals for better absorption
3. Space out different supplements throughout the day
4. Maintain consistency for optimal results

Best gut health supplements

Gut health supplements can provide targeted support for digestive function and the microbiome. These products offer various benefits, from promoting beneficial bacteria to aiding nutrient absorption. Here are some of the best supplements for gut health.

Prebiotics dietary fibre

Prebiotics are non-digestible fibres that feed beneficial gut bacteria. Common prebiotic supplements include inulin, fructooligosaccharides (FOS) and galactooligosaccharides (GOS). These compounds support the growth of probiotic bacteria, enhancing overall gut health.

Prebiotic supplements can help:

• Increase the number of gut friendly bacteria
• Improve bowel regularity
• Enhance mineral absorption

Studies suggest that prebiotics may also reduce inflammation and support immune function. The recommended daily intake of prebiotic gut health supplements varies, but typically ranges from 3 to 5 grams.

Probiotics

Probiotics are live microorganisms, including bacteria and yeasts, that can have various health benefits when consumed in adequate amounts. These supplements contain beneficial bacteria strains, such as Lactobacillus and Bifidobacterium species, which are usually added to yoghurts and gut health supplements.

Key benefits of probiotic supplements include:

• Restoring microbial balance in your stomach and intestines (important after illness or certain antibiotic treatment)
• Alleviating symptoms of irritable bowel syndrome (IBS)
• Supporting immune function

When choosing a probiotic supplement, consider factors like strain diversity and colony-forming units (CFUs). Look for products with at least 1 billion CFUs per serving and multiple bacterial strains for broad-spectrum support.

Digestive enzymes

Digestive enzyme supplements aid in breaking down food components, supporting nutrient absorption and reducing digestive discomfort. Common enzymes in these gut health supplements include:

• Amylase (for carbohydrates)
• Lipase (for fats)
• Protease (for proteins)
• Lactase (for lactose)

These supplements can be particularly helpful for individuals with enzyme deficiencies or those experiencing occasional digestive issues. They may reduce symptoms like bloating, gas, and indigestion. Digestive enzymes tend to be taken just before meals.

Omega-3 fatty acids

Omega-3 fatty acids, particularly EPA and DHA, play an important role in gut health. These essential fats, which the body can’t synthesise, help reduce inflammation and support the integrity of the gut lining.

Benefits of omega-3 supplements for gut health:

• Decreased intestinal permeability
• Improved gut microbiome diversity
• Reduced risk of inflammatory bowel diseases

Fish oil is a common source of omega-3s, but algae-based supplements offer a vegan alternative too. Aim for 250-500 mg of combined EPA and DHA daily for general gut health support.

Vitamins for gut health

Several vitamins play roles in maintaining gut health, such as:

1. Vitamin D – Supports gut barrier function and modulates inflammation. A daily supplement of 1000-2000 IU can help maintain optimal levels.
2. Vitamin C – Acts as an antioxidant and aids in collagen production
3. B-complex vitamins – Aid in nutrient metabolism and energy production, especially for individuals with limited dietary intake or increased needs.

Minerals and amino acids

Specific minerals and amino acids are some of the best gut health supplements too, supporting normal functioning and repair. Some of the more beneficial supplements in this area are:

• L-glutamine – A non-essential amino acid that supports intestinal cell growth and function. L-glutamine is particularly well-studied for gut health. Typical supplemental doses range from 5 to 10 grams daily. These amino acids can be especially beneficial for individuals with compromised gut function or those recovering from digestive issues.
• N-acetyl glucosamine: Aids in mucus production and gut lining protection.
• Zinc carnosine – An essential mineral that promotes gut healing and reduces inflammation.

Antioxidants and herbal remedies

Various herbs, spices and antioxidants offer gut health benefits too. Some of the more popular supplements include:

• Turmeric – Contains curcumin, which has anti-inflammatory properties
• Cinnamon – Found to have antioxidant and prebiotic properties, as well as polyphenols
• Ginger – Aids digestion
• Peppermint – Soothes digestive discomfort and may improve IBS symptoms

Choosing high-quality gut health supplements

Selecting the most effective and best gut health supplements requires careful consideration of key factors. Quality, safety and efficacy should guide your decision-making process when looking at the options available.

First of all, look for products that clearly list all ingredients, including their amounts. Avoid supplements with ‘proprietary blends’, as these mask specific ingredient quantities. With gut health supplements, pay attention to the colony-forming units (CFUs) listed. Higher CFU counts don’t always equate to better quality. Most research suggests 1-10 billion CFUs daily is sufficient for general gut health.

Examine the list of other ingredients. Opt for products free from unnecessary fillers, artificial colours and sweeteners – these can actually disturb the gut microbiome balance. Some quality supplements may include prebiotic fibres to support probiotic growth.

Learning more about nutrition

We hope this comprehensive guide has shed light on the importance of gut health and the role of supplements in supporting digestive wellness. Understanding the complex world of gut health is an ongoing journey that requires dedication, continuous learning and a genuine passion for improving overall well-being through nutrition. It’s a topic that nutritionists and dieticians specialise in.

For those look for a career in health and fitness, a Level 3 personal training course provides a solid foundation in nutrition. It’s a great place to start. However, specialising further can greatly enhance your ability to guide clients in their gut health journey. As a personal trainer or fitness professional, expanding your knowledge in this area can set you apart and allow you to offer more comprehensive support to your clients.

If you’re excited about deepening your understanding of nutrition and gut health, we offer a number of online nutrition courses to help you expand your knowledge! These courses are affordable and offer flexible learning options that you can finish in as little as 12 weeks. You can read our full guide on how to become a nutritionist, as well as learn more about what a nutritionist is and likely nutritionist salary uk should you go on to build a career in this area.