When it comes to feeling your best, a healthy gut is one of the most important pieces of the puzzle. Your gut is home to trillions of bacteria that help with digestion, immunity, and even mood regulation. So it’s no surprise that more people are focusing on ways to support gut health naturally.

If you’re looking to strengthen your digestion, boost your microbiome, and feel better overall, these foods and healthy gut supplements will make a real difference:

1. Fermented Foods

Fermented foods are packed with live bacteria known as probiotics. Eating kimchi, raw sauerkraut, pickles, grass-fed yogurt, kefir, or kombucha regularly boosts the number of good bacteria in your gut and keeps the bad microbes in check.

These good bacteria help balance your gut microbiome to improve digestion and gut health. So, when you’re picking out fermented foods, try to go for unpasteurized options since they have more live cultures. 

2. Digestive Enzymes

Digestive enzymes are important proteins that help break down the food we eat into nutrients that our bodies absorb. Some people don’t make enough of these enzymes on their own, which leads to issues like bloating, gas, and general discomfort.

If you're struggling with digestion, taking digestive enzymes as part of your gut health supplements might be a good idea. Look for enzyme blends that have amylase, lipase, and protease for comprehensive gut support.

3. Lemon and Ginger Herbal Tea

Sometimes the simplest solutions are the most effective for your gut. Drinking lemon and ginger herbal tea is a fantastic natural way to support your gut. 

Lemon helps with bile production, which is great for breaking down fats during digestion. Ginger, on the other hand, calms your digestive tract and eases bloating and nausea. Having a warm cup of this tea after meals is a gentle and effective way to promote gut health.

4. Dietary Fiber

Fiber is really important for keeping our guts healthy. Soluble fibers such as psyllium husk and Partially Hydrolyzed Guar Gum (PHGG) serve as food for the good bacteria in our gut. Plus, they help regulate bowel movements, which lessens both constipation and diarrhea.

Adding fiber supplements to your diet will boost your digestion. Just remember to start slowly and drink plenty of water to keep things comfortable!

5. Extra Virgin Olive Oil

Believe it or not, the oils you use affect your gut health. Extra virgin olive oil is loaded with anti-inflammatory compounds and healthy fats that nourish your gut lining. Plus, studies show it helps feed the good bacteria in your gut, making it an easy and tasty way to support your gut health.

6. Prebiotic Supplements

If probiotics are the good bacteria, then prebiotics are basically their food. Prebiotic supplements contain fibers that help these beneficial microbes grow. 

When you combine probiotics with prebiotics, you create a fantastic environment for gut health. So, when you're looking for gut support supplements, try to find ones that include both for a complete approach to keeping your gut happy.

7. L-Glutamine

L-Glutamine is an amino acid that's really helpful for repairing the gut lining. You might have heard about "leaky gut," and L-Glutamine is one of the top nutrients that support gut health. It keeps your intestinal wall strong, which helps prevent toxins from getting into your bloodstream. It's a simple but effective addition to your list of gut health vitamins.

8. Dark Chocolate

Great news for chocolate lovers! Dark chocolate, especially those with 70% cocoa or more, is full of flavonoids that act like prebiotics. These compounds help nourish beneficial bacteria and improve the diversity of your gut microbiome. 

Just remember, moderation is key. Enjoy small portions to reap the gut health benefits without too much sugar. 

9. Zinc Carnosine

Zinc carnosine is a unique blend of zinc and the amino acid carnosine. Research shows it helps protect your stomach lining and promote gut healing. If you’re dealing with stomach irritation or need support for your gut after stress or illness, this could be a great supplement for you.

10. L-Glycine

L-Glycine is another amino acid that's important for gut health. It helps repair tissues in your digestive tract and supports healthy bile production, which is important for breaking down fats. L-glycine is found in various gut support supplements, or take it on its own to help keep your gut lining strong and resilient. 

Building a Healthier Gut

Food is super important for your gut health, but sometimes a little extra help from supplements makes a difference. If you’re looking for gut probiotics to balance your microbiome or vitamins to help strengthen your digestive lining, it’s key to pick high-quality products that suit your needs.

If you’re dealing with ongoing issues like bloating, irregular digestion, or discomfort, it might be time to dig a little deeper. Even the healthiest diet and supplements might not cut it if there’s an underlying problem. That’s where comprehensive testing comes in.

At Mito Health, our core panel checks over 100 biomarkers related to gut health, inflammation, nutrient absorption, and immune function. This way, you’ll get a clear picture of what’s happening inside your body and take specific steps to boost your gut health and overall well-being.

Resources:

1. https://www.reddit.com/r/Biohackers/comments/1jbihqq/gut_health_supplements_you_swear_by/

2. https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation

3. https://www.medicinenet.com/13_benefits_of_lemon-ginger_tea_before_bed/article.htm

4. https://academic.oup.com/nutritionreviews/article/79/12/1362/6133931

5. https://pubmed.ncbi.nlm.nih.gov/34530112/

6. https://www.hopkinsmedicine.org/health/wellness-and-prevention/digestive-enzymes-and-digestive-enzyme-supplements

7. https://longevity.stanford.edu/lifestyle/2024/04/08/what-is-fiber-and-why-is-it-important-for-the-microbiome/

8. https://pmc.ncbi.nlm.nih.gov/articles/PMC6463098/

9. https://www.sciencedirect.com/science/article/pii/S2213453021000112

10. https://pmc.ncbi.nlm.nih.gov/articles/PMC1856764/

11. https://pmc.ncbi.nlm.nih.gov/articles/PMC8718035/

12. https://cdhf.ca/en/benefits-of-turmeric/

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