Do you constantly suffer from gas, indigestion and bloating? If so, your digestion could be in need of a helping hand.
Sometimes, it can seem like everything you eat causes you discomfort. Even when you’re trying to eat as healthily as possible, you still feel bloated and uncomfortable. Fortunately, there are plenty of digestive supplements that can assist your body’s natural digestive function.
Here are my pick of the best 7 digestive supplements to give your gastrointestinal tract the boost that it needs:
1. Digestive Enzymes
Although your body naturally produces its own digestive enzymes to break down food, these are sometimes not enough to get the job done. It may be that your body isn’t producing enough of these enzymes, or that they have been diluted, or that your diet contains too much fat or protein for your own enzymes to cope.
Taking a digestive enzyme supplement could really help to give your digestive function a boost.((Curr Drug Metab.: Digestive Enzyme Supplementation in Gastrointestinal Diseases))
Most digestive enzyme formulas contain a blend of the enzymes that your body would normally produce, such lipase (to break down fats), amylase (to break down carbohydrates), and proteases and peptidases (to break down proteins). These enzymes are generally taken from natural sources, such as fruits, vegetables and amino acids.
You can increase your digestive enzymes naturally by eating foods that contain them. Typically, these include fruits such as pineapple, papaya, and mango. Honey and avocado are good choices, as are fermented foods like kefir and sauerkraut.
You can also look for a quality brand that contains a variety of digestive enzymes. It’s best to take your digestive enzymes during or after a meal.
Pure Formulations is a reputable brand that produces a helpful blend of digestive enzymes, including less common enzymes such as beta-glucanase and alpha-galactosidase. Look for their Digestive Enzymes Ultra formulation:
Learn more about Digestive Enzymes Ultra here.
2. Probiotics
Probiotic bacteria are the ‘friendly’ microorganisms that live in your intestines and assist in normal digestion. There are many different strains of probiotic bacteria and each strain has a slightly different role in keeping you healthy.
One of the major benefits of these bacteria is the way they help to digest the foods you eat and absorb the nutrients contained within them.
If your probiotic bacteria are lacking in any way due to an imbalance in your gut flora (also known as dysbiosis), you may need to top them up with a probiotic supplement.
Dysbiosis can be caused by a poor diet, the use of antibiotics, other medications such as NSAIDs,((Clin Microbiol Infect.: The influence of non-steroidal anti-inflammatory drugs on the gut microbiome.)) and even stress.((Medical News Today: How fiber and gut bacteria reverse stress damage))
A probiotic supplement will also help to counter the ‘bad’ bacteria or yeasts such as Candida albicans, which can wreak havoc on your digestion.((The Candida Diet: What Is Candida Albicans?))
Look for a high-quality supplement that contains a variety of probiotic strains and has a high CFU (colony-forming units) count. Some of the best strains for supporting digestion include L. plantarum, L. acidophilus, and B. bifidum.
Most importantly, choose a probiotic that will get its probiotic bacteria to your gut. Look for a brand that uses time-release tablets to deliver its bacteria safely past stomach acid.
My recommendation is the 15 billion CFU probiotic developed by Balance One Supplements. It uses time-release tablets and contains 15 billion CFUs of bacteria. The 12 probiotic strains include L. plantarum, L. acidophilus, and B. bifidum.
Learn more about Balance One Probiotics here.
3. DGL (Deglycyrrhizinated Licorice)
No, not the sweet treat! Licorice is actually a plant that has been used as a digestive aid for centuries.
Licorice root contains a demulcent, which means it can soothe the inflamed or irritated tissues lining your gut. It’s known for helping to prevent ulcers and intestinal spasms, as well as reducing inflammation and allergies.((Evidence-Based Complementary and Alternative Medicine: An Extract of Glycyrrhiza glabra (GutGard) Alleviates Symptoms of Functional Dyspepsia: A Randomized, Double-Blind, Placebo-Controlled Study))
Deglycyrrhizinated licorice is a form of licorice that has been processed for safer consumption. Most of the active ingredient glycyrrhizin has been removed, which makes DGL safer for long-term use, particularly in people with medical conditions.
DGL is helpful for controlling excess stomach acid and reducing heartburn. DGL supplements are available in chewable form or as liquids, capsules or powders. You can also find DGL in many gut health powders, along with L-glutamine and marshmallow root.
Deglycyrrhizinated licorice is a very economical supplement and can usually be found relatively cheaply. A good example is the Natural Factors Deglycyrrhizinated licorice:
Learn more about DGL Deglycyrrhizinated Licorice Root here.
4. Peppermint Oil
Peppermint is known for its cooling properties which can relieve the nasty effects of indigestion. It’s often used to prevent and treat common digestive symptoms such as gas and bloating.
Some studies have shown that peppermint works by relaxing the tissues of the gastrointestinal system, which can ease any discomfort. It also helps to reduce spasms and prevent smooth muscle spasms, which can reduce any cramps.
People who tend to suffer from irritable bowel syndrome (IBS) are often advised to try peppermint tea or peppermint oil, with evidence that it provides significantly better symptom relief than a placebo.((Phytomedicine.: Peppermint oil in irritable bowel syndrome.))
Peppermint oil capsules are best taken on an empty stomach before a meal, while peppermint tea can be drunk at any time to help soothe the gut.
A good example of peppermint oil is from Heather’s Tummy Care. They also contain ginger and come in enteric-coated capsules to ensure that the oils reach your gut safely:
Learn more about Tummy Tamers Peppermint Oil Capsules here.
5. Ginger
Spicy and warming ginger is one of the best-known digestive aids in natural medicine.
Ginger has long been known for its carminative properties, which means it helps to soothe the gut and reduce cramping. Carminatives like ginger also help to promote the elimination of excessive gas from the digestive system.
Ginger is particularly helpful for treating conditions such as nausea, dyspepsia and colic. Evidence shows that ginger can help to boost the flow of both saliva and bile, which aids digestion.((Indian J Med Res.: Digestive stimulant action of spices: a myth or reality?))
The phenolic compounds in ginger are shown to relieve gastrointestinal (GI) irritation and stimulate bile production. At the same time, ginger also improves the production of the digestive enzymes trypsin and pancreatic lipase, which are needed to break down fat. This helps in increasing motility in the digestive tract.
There’s no need to spend a lot of money on ginger supplements. Simply buy some ginger from your local store, cut it into small pieces, and boil it to make a simple but effective ginger tea.
6. L-Glutamine
If your gut lining has suffered the effects of Candida, Leady Gut Syndrome or food-related allergies, you could do with a dose of L-glutamine.
This important amino acid is highly recommended for any digestive issue, particularly irritable bowel syndrome (IBS), an inflammatory bowel disease. L-glutamine is vital for the healthy repair of the cells within the gut lining. In fact, it’s the most abundant amino acid in your bloodstream and plays a valuable role in the maintaining the strength of your gut mucosa.
By supporting the integrity of your gut with L-glutamine, you’ll be improving your overall digestive function.
L-glutamine has been found to improve immune cell activity in the gut, helping to reduce the risk of infection and inflammation, as well as soothing gastrointestinal tissue. In your lower bowel, glutamine is necessary for providing fuel for metabolism, regulating cell growth and maintaining the gut barrier functions.((J Epithel Biol Pharmacol: Role of Glutamine in Protection of Intestinal Epithelial Tight Junctions))
The most cost-effective L-glutamine usually comes in a powder. It will often be combined with other gut-supportive powders such as marshmallow root or slippery elm. If you want a pure L-glutamine powder, Pure Encapsulations makes a high-quality formulation:
Learn more about Pure Encapsulations here.
7. Papain
Papain is the active constituent within papaya, the tropical fruit. Papain is a a sulfhydryl protease that your body requires to break down protein. Interestingly, this is why papain can also be used as a meat tenderizer.
The proteolytic enzymes in papain assist in breaking down proteins down into smaller fragments known as peptides and amino acids. One particular study involving a commercial papaya preparation found that it improved both constipation and bloating in people with chronic gastrointestinal dysfunction.((Neuro Endocrinol Lett.: Papaya preparation (Caricol®) in digestive disorders.))
Although it’s possible to get some benefit from eating papaya as the fresh fruit, a concentrated supplement will provide more effective relief. You can take papain as a capsule on its own or as part of another digestive enzyme supplement.
Doctor’s Best makes a high-quality proteolytic enzyme formulation that includes papain as well as 8 more enzymes, include serrapeptase and bromelain:
Learn more about Doctor’s Best Proteolytic Enzymes here.
So there you go, 7 digestive supplements that can improve your digestive health. If you’d like to learn more ways to improve your digestive health, don’t miss these articles:
- 7 Best Probiotic Supplements (Recommendation & Reviews)
- Prebiotic vs Probiotic: What’s the Difference and Why Are They Important?
- What to Eat When Constipated? 10 Foods to Improve Your Gut Health
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