The health of your gut plays a huge role in almost every aspect of your overall well-being, from digestion to mental health. Fortunately, there are things you can do to support a healthy gut, including taking certain supplements to balance your gut microbiome. However, not all supplements are created equal. In fact, some of them may be useless in the long run.
To shed some light on some of the best gut supplements to keep off the shelf, we spoke with Kathryn Gervasio, registered dietitian and nutrition writer at Living.Fit. "Intestinal supplements are designed to improve or maintain digestive function, so there's no way to know if a particular supplement is ineffective or not," he says. “These supplements should not be considered medicine as they have no therapeutic claims. This is why their effectiveness varies from person to person. It depends on how your gut reacts to the ingredients added to the supplement. That said, he told us colon cleansers, some probiotic supplements, and elm bark sliders may not be effective for many people, learn more about why you might want to skip these supplements below.
1. Colon cleansers
Colon cleansers are supplements that claim to detoxify the colon by promoting regular bowel movements. However, Gervasio told us, "there is limited scientific evidence to support its effectiveness," which means it may not be worth your money.
"Instead, it's better to eat a high-fiber diet, stay hydrated, and get regular exercise to ensure healthy digestion," she advises. I understand!
2. Probiotic supplements with restricted strains
If you choose the right type, taking probiotic supplements can be a great way to improve your gut health and overall well-being. However, Gervasio cautions that "some probiotic supplements contain only certain strains of bacteria and may not provide all the benefits for gut health."
To make sure you're buying an effective probiotic, he offers some advice: “It's recommended to choose a probiotic supplement that offers a broad spectrum of bacterial strains and has been proven to be effective. It's also worth noting that another great solution is to add probiotic-rich foods to your diet. "Eating fermented foods like yogurt, sauerkraut, and kimchi can be a natural way to introduce beneficial bacteria to your gut," she says.
3. Bark of slippery elm
Slippery elm bark is a natural supplement traditionally used to soothe symptoms such as heartburn and diarrhea, according to Gervasio. However, like the colon cleanser, it tells us that "there is limited scientific evidence to support its effectiveness," so taking this supplement can significantly improve your gut health.
Ultimately, as we've said before, it's worth focusing on eating a balanced diet and adopting healthy habits every day if you want to see real, lasting improvement.