Experts Say These 4 Supplements May Support Gut Health

Gut health has officially taken over our social media feeds and grocery store aisles. From kombucha on tap to probiotic-infused snacks, it feels like everyone is talking about their microbiome—and for good reason. Your gut does far more than just digest your lunch.

“Gut health matters because the gastrointestinal tract is central to digestion, immune regulation, metabolic health and even brain signaling,” shares Michael Bass, M.D.

In an ideal world, we’d meet all of our gut-health needs through a balanced, whole-food diet. A food-first approach remains the gold standard, since whole foods provide a complex mix of nutrients that supplements can’t fully replicate. However, life gets busy, and diets aren’t always perfect. In those cases, supplements may play a supportive role.

We spoke with leading gastroenterologists to find out which supplements may actually benefit gut health, and this is what they shared.

A Word on Gut Supplements

Gut health is highly individual, meaning what works for one person may not work for another. As with most supplements, it’s important to speak with your health care provider before starting anything new—especially if you have an underlying digestive condition, chronic illness or take medications.

Soluble Fiber

When you think of gut health, fiber is likely the first thing that comes to mind. Fiber helps keep your digestive system running smoothly. However, not all fiber is created equal. Soluble fiber absorbs water to form a gel-like substance in the gut, which helps slow digestion and regulate bowel movements.

“Soluble fiber supports gut health by feeding beneficial gut bacteria, improving stool consistency and helping regulate blood sugar and cholesterol levels,” says Bass. “I recommend it because most people do not get enough fiber from food alone, and soluble fiber has strong evidence for improving both digestive and cardiometabolic health.” 

Foods rich in soluble fiber include oats, beans, lentils, apples, citrus fruits, carrots and barley. While there’s no official recommendation for soluble fiber on its own—since it falls under total daily fiber intake—some organizations suggest aiming for about 5–10 grams per day.

“It is especially helpful for people with constipation, irregular bowel habits, IBS symptoms or those looking to improve metabolic health,” Bass adds. Soluble fiber acts as a regulator, helping to firm loose stools while softening hard ones.

That said, fiber isn’t right for everyone in high amounts. If you have certain conditions like gastroparesis (delayed stomach emptying), increasing fiber too much may make symptoms worse. Rapidly increasing fiber intake without enough fluids can also lead to bloating or gas. Start slowly, drink plenty of water and increase intake gradually.

If you’re considering a supplement, look for soluble fiber options such as psyllium husk or soluble corn fiber (Fibersol), which research suggests can improve digestion, nourish beneficial gut bacteria and support overall gut health.,

Our Top Choices

• Metamucil 4-in-1 Psyllium Husk Fiber Supplement, $27.99 at amazon.com
• Physician’s CHOICE Easy Mix Fiber, $23.97 at amazon.com
• Metamucil Fiber Supplement, Unflavored Clear Mixing Powder, $23.98 at amazon.com

Probiotics (Akkermansia muciniphila)

Probiotics are live microorganisms intended to provide health benefits when consumed in adequate amounts. “The gut, consisting of the entire intestinal tract from the mouth to the large intestine (colon), contains trillions of bacteria collectively referred to as the gut microbiome,” says Brant Lutsi, M.D. “Over the last several decades, there has been a growing body of evidence demonstrating that the gut microbiome plays an important role in overall health.”

While foods like yogurt, kefir, sauerkraut and other fermented options naturally contain probiotics, some people may benefit from adding a supplement to their routine, especially if they don’t consume these foods regularly, need higher doses or are looking for specific strains. 

You usually hear about Lactobacillus or Bifidobacterium, but there is a key player getting new attention from experts: Akkermansia muciniphila.

“Research shows the healthiest, longest-living people tend to have higher levels of beneficial bacteria like Akkermansia, but our modern lifestyle, including stress, processed foods, antibiotics and poor sleep, can throw this delicate ecosystem off balance and impact overall health,” explains Adam Perlman, M.D., M.P.H., FACP.

“I recommend probiotics with live Akkermansia to support better gut and metabolic health. Akkermansia acts like a guardian for your gut lining, helping to strengthen your intestinal barrier while supporting healthy metabolism,” says Perlman.

It’s important to note that research on Akkermansia is still in its early stages, meaning there is no formal dosage recommendation. Supplements on the market typically range from 100 million colony-forming units (CFU) or active-fluorescent units (AFU) to up to 50 billion. As with any probiotic, it’s best to consult your health care provider before starting—especially if you have a compromised immune system or inflammatory bowel disease, as probiotics may pose risks in certain cases.

If you prefer a food-first approach, a minimally processed, plant-forward diet that’s rich in fiber may help support Akkermansia levels naturally.

Our Top Choices

• Codeage Akkermansia Muciniphila Probiotic Supplement, $29.99 at amazon.com
• Pendulum Akkermansia Probiotic with Prebiotic Fiber, $180 at amazon.com

Turmeric (Curcumin)

Turmeric isn’t just for lattes and curries—this bright yellow spice contains curcumin, a bioactive compound known for its anti-inflammatory and antioxidant effects. Emerging research suggests curcumin may also help influence the gut microbiome, supporting digestion, immune function and overall health.

“Turmeric acts as an antioxidant, protecting gut bacteria, tightening the junctions between intestinal cells and helping to prevent a ‘leaky gut’,” shares Lutsi. When the lining of your gut becomes more permeable—sometimes referred to as increased gut permeability—toxins and bacteria can more easily enter circulation, potentially contributing to inflammation. Studies suggests curcumin may help reinforce the gut barrier and reduce permeability.

That said, the amount of curcumin found in food alone is unlikely to reach therapeutic levels. Most clinical studies use doses of 500–2,000 milligrams of curcumin per day, far exceeding what’s typically consumed through diet. For this reason, supplements are often used in research settings. When choosing a supplement, look for concentrated forms such as turmeric root extract or standardized curcuminoids, which offer higher potency and improved absorption.

Another key ingredient to look for is piperine (from black pepper), which can enhance curcumin absorption by up to 20 times. Without it, much of the curcumin may pass through your system without being absorbed.

However, turmeric supplements are not risk-free. High doses of curcumin have been linked to rare cases of liver damage and may not be appropriate for individuals with certain health conditions or those taking specific medications. Therefore, always run it by your health care provider first. 

Our Top Choices

• MegaFood Whole Body Turmeric Curcumin Supplement, $36.99 at amazon.com
• Garden of Life Organics Extra Strength Turmeric Supplement with Probiotics, $22.85 at amazon.com
• Sports Research Turmeric Curcumin C3 Complex, $32.95 at amazon.com

L-Glutamine

L-glutamine is an amino acid that serves as a key fuel source for the cells lining the intestinal tract, helping to support a healthy gut barrier. “It is a conditionally essential amino acid, meaning that your body can produce it but in times of extra need—like an infection or inflammation—you may need more than your body is able to produce,” shared William Bulsiewicz, M.D., MSCI. “This would be the argument for supplementation, and human research has suggested that glutamine can have beneficial effects on the gut microbiome, gut barrier and immune system,” he adds.

“Interest [surrounding glutamine and gut health] has picked up because some data suggest it may tighten a “leakier” intestinal barrier seen in some IBS patients (especially after an infection), which could translate into fewer loose stools and less urgency,” adds Bass.

However, Bulsiewicz cautions that much of the research linking glutamine supplementation to gut health is from “small, short-term studies and the amount of glutamine being used is 30 grams per day, which is six times the amount most people take while supplementing.”

While dosing protocols vary and more high-quality research is needed, a common supplemental dose is around 5 grams per day. As with any supplement, it’s important to consult your health care provider before starting glutamine—especially if you have underlying medical conditions or take prescription medications.

Our Top Choices

• Momentous L-Glutamine Powder – Gut Health & Muscle Recovery Supplement, $39.95 at amazon.com
• NAKED Pure L-Glutamine, $34.99 at amazon.com
• THORNE – L-Glutamine Powder, $67.00 at amazon.com

Other Tips for Supporting Gut Health

While supplements may benefit certain individuals, daily lifestyle habits play a far greater role in supporting long-term gut health. If you’re looking to improve your gut, these evidence-based habits are a great place to start:

• Eat a Plant-Rich Diet. Aim to include a wide variety of plant foods each week, which has been linked to a more diverse and resilient gut microbiome.
• Eat Plenty of Fiber. A high-fiber diet is linked with better overall gut health. Fiber-rich foods include vegetables, fruit, beans, lentils and whole grains.
• Move Your Body. Regular exercise supports gut motility (the movement of food through your digestive tract) and has been shown to increase the diversity of beneficial gut bacteria.
• Stay Hydrated. Adequate fluid intake helps maintain the intestinal lining and allows fiber to function effectively.
• Visit a Health Care Professional: If you have ongoing issues like bloating, pain, irregularity or other gut concerns, consult a health care provider or gastroenterologist to rule out underlying conditions and receive personalized guidance.

Our Expert Take

The world of gut health is vast, and while it is tempting to look for a magic pill, the foundation remains the same: a balanced diet, regular exercise and other healthy lifestyle habits. Supplements such as soluble fiber, targeted probiotics, turmeric and L-glutamine may offer additional support for some individuals—but they’re most effective when paired with a strong lifestyle foundation, not used as a replacement for it.

As always, consult your health care provider before starting any new supplement to ensure it’s safe and appropriate for your individual needs.