Your life choices can also play a major role in the state of your gut health. “Find ways to be physically active, manage stress, practice good sleep hygiene, and avoid smoking or chronic use of drugs and alcohol,” says Moon. “These lifestyle factors reduce inflammation that can lead to microbiome imbalances. »
What ingredients promote a healthy gut?
Again, a healthy, balanced diet can do wonders to support your gut health. This includes foods rich in prebiotics like garlic, onions, asparagus, and green bananas, which feed the beneficial bacteria in your gut, says Davar. She also recommends eating probiotic foods like yogurt, kefir, kimchi, and sauerkraut. “The 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 “the Omega-3 fatty acids from fatty fish and flax seeds. are remarkably beneficial in reducing intestinal inflammation and improving intestinal barrier integrity. Finally, herbs such as berberine and oregano oil, which have antimicrobial and anti-inflammatory properties, may be beneficial, says Davar.
When it comes to supplementation, there are a few key options to consider:
- Probiotics: Probiotics are live microorganisms or bacteria that support your gut. Different varieties may have different benefits on the body, but overall, “clinically studied probiotic strainsespecially those that produce butyrate, help regulate metabolism, insulin sensitivity, and inflammation,” says Moon.
- Prebiotics: “Fiber and polyphenols act as prebiotics or foods for good gut bacteria,” says Moon. Although you can get it from food sources, a supplement can be a convenient way to reap the benefits – you’ll often find it in powder form.
- Postbiotics: Postbiotics are the bioactive compound that comes from probiotics digesting prebiotics, and they can be incredibly beneficial for your gut health. These can result from taking either of the latter gut health supplements or from taking a postbiotic (like butyrate) directly.
- Digestive enzymes: These are proteins that help break down food into smaller, more manageable components that can be absorbed. Although they are naturally present in the body, some people have difficulty producing enough of them (such as people with lactose intolerance). This is why a digestive enzyme supplement can be helpful.
- Various vitamins: “Vitamins A and D are essential for integrity of the intestinal mucosa“, explains Moon, “which is a barrier that prevents harmful substances from entering the bloodstream. “You can get these nutrients through food or supplements.
- Omega-3: “Anti-inflammatory bioactives like omega-3 fatty acids and flavonoids help defend the intestine against daily wear and tear as well as stronger attacks,” explains Moon.
- Turmeric: “As a longevity nutritionist, I like to recommend turmeric supplements for their scientifically proven benefits,” says Davar. “I also recommend it for gut health, as curcumin supports the integrity of the intestinal lining 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 powerful ally when used strategically,” says Davar. A healthy diet can certainly help your gut, but for anyone suffering from nutrient deficiencies, gut lining integrity issues, or an imbalance in gut bacteria, “targeted supplements like probiotics, L-glutamine or berberine could speed up healing. They are tools, not shortcuts, and only work when paired with smart lifestyle changes.