Gut health plays a significant role in your health. It can affect digestion, nutrient absorption, the immune system, blood sugar control, weight management, and more. It can even impact mental health, known as the gut-brain connection. Gut health includes the internal ecosystem known as the gut microbiome, which is made of trillions of live microorganisms that line the gastrointestinal tract. Research has shown that a diverse microbiome with a balance of beneficial bacteria is associated with numerous health benefits and disease prevention.
The steps you can take to support gut health include changing your diet and lifestyle and, in some cases, adding a supplement. If you don’t have any symptoms and eat a fiber-rich diet, you likely have a healthy gut, says board-certified gastroenterologist Janie Yang, MD. However, if you’re struggling with constipation, diarrhea, gas, bloating, and abdominal pain, it may be a sign that your gut needs extra help. These symptoms don’t necessarily mean your gut is unhealthy, but it may just need some TLC for optimal functioning, says registered dietitian and digestive health expert Tamara Duker Freuman, MS, RDN, CDN.
Further, an appropriate supplement may help conditions like irritable bowel syndrome (IBS) or food intolerances and reduce unpleasant gastrointestinal symptoms. Whether you are looking to improve symptoms with a digestive condition or simply trying to enhance your gut health, our experts weigh in on the best supplements and who may most benefit.
Before taking a supplement for gut health, it’s important to clarify what you’re hoping to get out of it. Many products have claims, but our experts recommend choosing one that’s targeted at your specific goals and backed by quality evidence.
If you don’t have gastrointestinal symptoms and already eat a varied and fiber-rich diet, you may not need a gut health supplement. However, there are supplements that can offer a gut health boost including fiber-rich foods (prebiotic fiber) and probiotic supplements to help increase healthy bacteria in the gut. Think of prebiotics as food to help healthy bacteria (probiotics) thrive.
Probiotics are naturally found in fermented foods (e.g., yogurt, kimchi, kombucha, and other fermented products), and prebiotics can be found in any fiber-rich food (think plants, including fruits, vegetables, whole grains, and legumes). If you feel like you’re not getting enough of these through food alone, supplements can be helpful. Also, probiotic supplements may be beneficial to take after taking a round of antibiotics since these medications can destroy some good bacteria in the gut.
If you’re not sure if you should take a supplement, GI dietitians and gastroenterologists are best suited to help you decide.
Below are gut health conditions that research has shown can benefit from supplementation:
- Constipation & IBS-C: Fiber and laxative products, such as ground psyllium husk fiber and magnesium, have been shown to improve constipation, while enteric-coated peppermint oil products can alleviate symptoms related to IBS with constipation (IBS-C).
- Diarrhea & IBS-D: Products designed to add bulk, slow transit time, or reduce spasms are proven remedies for diarrhea and urgency. These include ground psyllium, calcium-polycarbophil, and enteric-coated peppermint oil capsules.
- Alternating constipation/diarrhea or IBS-M (IBS with mixed bowel habits): People with mixed bowel problems may respond best to soluble fiber-predominant products such as methylcellulose and psyllium husk fiber. Laxative agents like magnesium can also be used for constipation flares.
- Pelvic floor dysfunction: People with pelvic floor dysfunction have impaired muscular control or coordination of the pelvic floor and/or abdominal muscles during a bowel movement, which can lead to difficulty going to the bathroom. Laxatives such as magnesium may be used for constipation, while bulking fiber agents such as psyllium or calcium polycarbophil can reduce incontinence/urgency.
- FODMAP intolerance: eating high FODMAP foods can trigger abdominal pain, gas, bloating, and diarrhea, particularly in people with IBS or active SIBO (small intestinal bacterial overgrowth). FODMAP-specific digestive enzymes, including lactase, xylose isomerase, and alpha-galactosidase, or a “cocktail” of multiple enzymes, can be used to enjoy a FODMAP-rich meal comfortably.
- Lactose intolerance: when your body does not produce enough lactase—the enzyme responsible for digesting lactose—it can lead to gas, bloating, and diarrhea. Taking a lactase enzyme supplement has been shown to prevent symptoms when taken with lactose foods (dairy).
- Small intestinal bacterial overgrowth (SIBO): If you have active (untreated) SIBO, the bacteria in your small intestine can respond to high FODMAP foods and trigger gas, bloating, or irregular stool. While no supplements have been proven to treat or prevent SIBO, short-term use of FODMAP-specific digestive enzymes can help minimize symptoms triggered by high-FODMAP foods.
- Histamine intolerance: If you’ve been diagnosed with histamine intolerance, a combination of medical and dietary management may be used to control symptoms. However, since histamine occurs in so many foods, from vinegar to deli meat, research suggests that supplementing with extra DAO (the enzyme responsible for histamine breakdown) may help reduce symptoms such as diarrhea, abdominal pain, and skin reactions.
![Konsyl Daily Psyllium Fiber](https://www.health.com/thmb/YZvFwXG8bFY-ZNUtephNgHoCpkw=/fit-in/1500x1000/filters:no_upscale():max_bytes(150000):strip_icc()/konsyl-daily-psyllium-fiber-7ced74a69d6a414dae64aaca687db52a.jpg)
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Why We Like It
Psyllium is a type of fiber backed by decades of research demonstrating great results for reducing constipation, diarrhea, and IBS symptoms. According to Freuman, psyllium’s unique blend of two parts soluble and one part insoluble fiber works well at both ends of the “irregularity spectrum,” as it simultaneously provides bulk and “heft” to control diarrhea, while adding softness and hydration to firm stools. In addition to the stool-normalizing benefits, psyllium also boasts impressive evidence for lowering cholesterol and improving blood sugar management.
Unlike other psyllium products on the market, Konsyl’s Organic Psyllium is free of all additives, including sugar alcohols and artificial sweeteners, which can cause gastrointestinal distress. If you’re prone to bloating, you will be relieved to know ground psyllium is also not readily fermented by gut bacteria, meaning it won’t produce excess gas.
Konsyl is available in both powder and capsule form, though we recommend the more cost-effective one teaspoon of powder versus a five-capsule dose. Like other fiber supplements, this must be taken with at least eight ounces of fluid. Psyllium husks are derived from the Plantago ovata plant seeds and do get gooey in cold liquids, so avoid letting this powder sit out for long. If the texture is bothersome, try it in smoothies, oatmeal, or other moisture-rich foods.
Each teaspoon serving has five grams of fiber, which is 18% of the Daily Value.
It’s Worth Noting
Psyllium fiber thickens quickly in liquid, so drink it immediately or add it to moisture-rich foods and consume it with plenty of fluids.
Product Details:
- Form: Powder
- Type: Organic psyllium husks
- Dose: 1 teaspoon
- Fiber per Serving: 5 grams
- Other Ingredients: none
- Third-Party Tested: Yes
![Spectrum Essentials Flaxseed](https://www.health.com/thmb/QpKq8O0_6aIG6OBD9VG9OYmewd0=/fit-in/1500x1000/filters:no_upscale():max_bytes(150000):strip_icc()/spectrum-essentials-flaxseed-bab6154f8e8141de8841620b836426b5.jpg)
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Why We Like It
There are few foods with clinically backed benefits for bowel regularity, and ground flaxseed stands out as one of them. If you have constipation, the data on ground flaxseed is encouraging: it’s been demonstrated to improve bowel movement frequency and texture, and improve quality of life for constipated people. We like single-ingredient products like Spectrum’s Essentials Flaxseed because it is versatile and third-party tested with clinically proven benefits for constipation and gut health. Freuman recommends one or two tablespoons daily, mixed into smoothies, oatmeal, yogurt, or even as an egg replacement in baked recipes (Aka a “flax egg”).
Another reason experts love this product is that it has anti-inflammatory, anti-oxidative, and microbiome-enhancing benefits. Each dose of Spectrum’s milled flaxseed is a rich source of omega-3 fatty acids, which have been proven to lower the risk of heart disease. It also contains a hearty six-gram dose of fiber to help keep you regular and feed the good gut bacteria.
A risk associated with ground flaxseed supplements is that they can contain elevated levels of heavy metals toxic to humans. However, Spectrum has been shown to have safe levels of heavy metals.
It’s Worth Noting
If you have chronic diarrhea or active intestinal inflammation, you may want to avoid this product. Also, make sure to take flaxseed with adequate fluid, as increasing your fiber without adequate water intake can worsen constipation.
Product Details:
- Form: ground seed
- Type: organic cold-milled ground flaxseed
- Dose: 2 Tablespoons (14 g)
- Fiber per Serving: 3 g
- Other Ingredients: none
- Third-Party Tested: Yes
![Navitas Organics Chia Seeds](https://www.health.com/thmb/scJf6_wVb5s6QvJjfX90q1n7-sc=/fit-in/1500x1000/filters:no_upscale():max_bytes(150000):strip_icc()/navitas-organics-chia-seeds-95aea9eda71d41d6a786bcd713d4e17f.jpg)
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Why We Like It
If you’re looking for a practical way to support gut health, Navitas Organics Chia Seed is an easy, reasonably-priced supplement to add to your diet. Chia seeds are a nutrient-dense, edible seed of the Salvia Hispanica plant and are a favorite amongst digestive health dietitians for their particularly high fiber content and healthy fatty acids. Just two tablespoons of Navita’s Organic Chia Seed contains a whopping eight grams of soluble fiber, more than one-third of your daily fiber needs. While soluble fiber is particularly beneficial for diarrhea, you do not have to have bowel irregularities to benefit from this product. As Freuman explains, the growing body of research on the gut microbiome points to the incredible benefits of fiber and its “objectively health-promoting properties.”
While scientists are still sorting out exactly how the gut microbiome impacts our health, we know that fiber from plant foods feeds the millions of bacteria in the intestines, which play a role in immunity and disease prevention, including colon cancer and inflammatory bowel disease. Freuman suggests that adding fiber not only has stool-regulating effects but is “one of the best things we can do for our internal ecosystem.” For a daily fiber boost, Freuman recommends one to two tablespoons of chia seeds with yogurt, smoothies, or oatmeal. As an added bonus, chia seeds are a generous source of omega-3 fatty acids, which are anti-inflammatory and have been shown to reduce the risk of cardiovascular disease.
Navita’s chia seeds come with 38 servings in a releasable pouch, so they make for a shelf-stable, versatile option for a gut health supplement. Chia seed products can have heavy metal contamination, but Navita’s product has been third-party tested and has been shown to have safe levels.
It’s Worth Noting
Chia seeds are highly absorbent, so they will thicken any liquid you add them to. Be sure to consume chia seeds with adequate fluid or moisture-rich foods to avoid digestive troubles with this product.
Product Details:
- Form: Seeds
- Type: certified organic chia seed
- Dose: 2 Tbsp
- Fiber per Serving: 8g
- Other Ingredients: None
- Third-Party Tested: Yes
![HUM Nutrition Gut Instinct](https://www.health.com/thmb/p5doxDy4_e-5dyvCi8KxENLo6mE=/fit-in/1500x1000/filters:no_upscale():max_bytes(150000):strip_icc()/hum-nutrition-gut-instinct-aca5dd0794364b9d9a617a6254654374.jpg)
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Why We Like It
While research is ongoing, probiotic supplements may help support general gut health, as they can help to increase healthy bacteria in the gut. We like HUM Gut Instinct, a third-party tested probiotic containing Lactobacillus acidophilus and Bifidobacterium lactis—two highly researched strains for overall gut health and immunity—in addition to eight other probiotic strains. It also contains Lactobacillus plantarum and Bifidobacterium breve, which may improve skin hydration and elasticity.
With one small, easy-to-swallow, once-a-day capsule taken on an empty stomach, you get a great variety of 25 billion probiotic organisms. HUM omits what they call the “The Tricky 12” from all of their products; among others, these include artificial colors and flavors, hydrogenated oils, EDTA, and derivatives. Plus, we love that this brand is Clean Label Project verified, meaning it has been third-party tested for harmful contaminants, metals, and residues.
It’s Worth Noting
Probiotic supplements are still an emerging area of research as far as their efficacy and understanding of which strains in what doses are most beneficial. More research is needed to fully understand the use of probiotic supplements in the treatment of gastrointestinal symptoms and for gut health more broadly. But if you don’t consume probiotic-rich foods regularly, they may provide some benefit.
Product Details:
- Form: capsule
- Type: probiotic
- Dose: 1 capsule
- Fiber per Serving: 0 g
- Other Ingredients: rice flour, vegetarian capsule, l-leucine, gum arabic
- Third-Party Tested: Yes
![Ritual Synbiotic +](https://www.health.com/thmb/mC_focojFrcZ7pQMNeftKQ3y6jA=/fit-in/1500x1500/filters:no_upscale():max_bytes(150000):strip_icc()/prebiotic-1afd3221bae543a3b29cd8eb7b116698.jpg)
Ritual
Why We Like It
A synbiotic is a combination of probiotics, prebiotics, and sometimes postbiotics. As mentioned, probiotic supplements may help to populate the gut with healthy bacteria, while prebiotics are the fiber that helps to feed those good bacteria. Postbiotics are a byproduct of bacterial fermentation, known as short-chain fatty acids (SCFAs). These beneficial “waste products” get made when intestinal bacteria feed on the fibers they like–prebiotics. SCFAs are known to provide a number of health benefits and can now be found in some gut health supplements. Postbiotics can provide energy to the cells in our gut for “good” bacteria to flourish and can help limit the growth of “bad” bacteria and support a healthy gut barrier.
We like Ritual Synbiotic+ because it has two highly clinically researched probiotics shown to help reduce the inflammatory response of the gut—Lactobacillus rhamnosus and Bifidobacterium animalis ssp. lactis, as well as a prebiotic and postbiotic blend. This supplement comes in delayed-release capsules, meaning they won’t release their contents until they reach your colon. This allows for the contents to bypass the acidic environment of the stomach that can kill bacteria, enabling these probiotics to stay alive until they reach your gut, where they are needed.
We love Ritual’s high standards for quality and transparency. This supplement is both internally and third-party tested, so you can trust that what is written on the label is what you are getting. Ritual is transparent about its supply chain, testing, and sourcing, including sharing the source, supplier, and manufacturer of each ingredient.
It’s Worth Noting
Like probiotics, taking a synbiotic supplement is an emerging area of research and may not be best for everyone. More research is needed to fully understand its effects.
Product Details:
- Form: capsule
- Type: synbiotic
- Dose: 1 capsule
- Fiber per Serving: 0 g
- Other Ingredients: vegan capsule, MCT oil, silica, cellulose
- Third-Party Tested: Yes
![Solgar Magnesium Citrate](https://www.health.com/thmb/knDUToQnzvZhh3U9mHHwJfaL7EM=/fit-in/1500x1000/filters:no_upscale():max_bytes(150000):strip_icc()/solgar-magnesium-citrate-2b3785fbace24113be56656b5733661a.jpg)
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Why We Like It
When it comes to treating constipation, Solgar’s Magnesium Citrate tops our list as a clinically proven supplement and expert favorite. When taken in doses greater than 350 mg, magnesium slowly draws water into the bowels, producing a laxative effect. Research has shown that magnesium may be more effective than other supplements, including fiber, for treating chronic constipation.
Dr. Yang recommends magnesium to her patients with constipation, noting it’s a great option, particularly because it’s so easy for her patients to take. Freuman similarly describes the supplement as a “cheap and cheerful” solution for people with IBS-C and is generally well-tolerated.
Each Solgar tablet contains 200 mg of magnesium, which Freuman notes can be slowly increased as needed to find your productive dose; however, she does not recommend surpassing 1,000mg without the guidance of a healthcare provider. We also like that Solgar is third-party tested for ingredient purity and accuracy.
It’s Worth Noting
Note this product should be avoided if you have kidney disease and may interfere with medications, including antibiotics and diuretics.
Product Details:
- Form: tablet
- Type: magnesium citrate
- Dose: 2 tablets
- Magnesium per Serving: 400mg
- Other Ingredients: Vegetable cellulose, microcrystalline cellulose, vegetable magnesium stearate, dicalcium phosphate, silica, titanium dioxide color, vegetable glycerin
- Third-Party Tested: Yes
![FiberCon Fiber Therapy for Regularity](https://www.health.com/thmb/HW33H_pAltkBHZxF8JVVTpqGKjY=/fit-in/1500x1000/filters:no_upscale():max_bytes(150000):strip_icc()/fibercon-fiber-therapy-for-regularity-c3c8345e241d4280b9b427282413525e.jpg)
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Why We Like It
The majority of fiber supplements are designed to treat constipation, which may leave you frustrated if you are diarrhea-prone. Luckily, FiberCon Fiber Therapy for Regularity has been shown to improve both constipation and diarrhea. While the active fiber, calcium polycarbophil, is technically 100% insoluble, it behaves just like soluble fiber as it works through the colon and absorbs water like a sponge. FiberCon boasts a swelling capacity of 60 times its weight in water, which can help with loose bowel movements by increasing stool form.
FiberCon has been shown to reduce abdominal pain in those with IBS and can help with both IBS-C and IBS-D. Calcium polycarbophil resists gut fermentation, meaning it is not gas-producing and won’t make you feel bloated. FiberCon’s convenient caplet form is easy to take.
It’s Worth Noting
Because of the large swelling capacity of this type of fiber, it must be taken with at least eight ounces of fluid and is not recommended for those with swallowing difficulties. It also has more additives than other fiber supplements on our list.
Product Details:
- Form: caplet
- Type: calcium polycarbophil
- Dose: 2 caplets
- Fiber per Serving: 1 g
- Other Ingredients: caramel, crospovidone, hypromellose, magnesium stearate, microcrystalline cellulose, polyethylene glycol, silicon dioxide, sodium lauryl sulfate
- Third-Party Tested: No
![Citrucel Methylcellulose Fiber Therapy Caplets for Irregularity](https://www.health.com/thmb/UkGqLHiRUNOgd8aXQZZantLaSPc=/fit-in/1500x1000/filters:no_upscale():max_bytes(150000):strip_icc()/citrucel-methylcellulose-fiber-therapy-caplets-for-irregularity-b4f011ff46a0403999a5d72bd7e2d7e4.jpg)
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Why We Like It
If you struggle with hard, small stool and sometimes diarrhea, or you have been diagnosed with IBS-D, a soluble fiber supplement may be helpful. Methylcellulose, the main and only fiber type in Citrucel caplets, is a 100 percent soluble fiber source that gels with water in the digestive tract. This sponge-like characteristic means it can help to hydrate and add soft bulk to “pellet” or “pebble” type stool for easier passage while also absorbing liquid and reducing the urgency of diarrhea.
Citrucel’s Fiber Therapy Caplets for Irregularity are non-fermentable (non-gassy), odorless, and tasteless, which makes them easy to stick to for regular bowel movements. Citrucel also comes in a powder form that can be mixed with water, though we recommend the caplet if you prefer a flavorless product. A four-caplet dose of Citrucel contains two grams of fiber, though you may increase or decrease this dosage depending on your response and as guided by a healthcare provider. Citrucel has a maximum daily dosage of 12 caplets and, like other fiber supplements, must be taken with at least eight ounces of fluid.
It’s Worth Noting
A larger dose may be needed depending on your symptoms and how your body responds to this supplement.
Product Details:
- Form: caplet
- Type: methylcellulose fiber
- Dose: 2-6 caplets
- Fiber per Serving: 2 g per 4 caplets
- Other Ingredients: Crospovidone, Dibasic Calcium Phosphate, FD&C Yellow No. 6 Aluminum Lake, Magnesium Stearate, Maltodextrin, Povidone, Sodium Lauryl Sulfate
- Third-Party Tested: No
![IBgard Daily Gut Health Support Dietary Supplement](https://www.health.com/thmb/FOny-koSIahuZ4R3d6T9XDzTguU=/fit-in/1500x1000/filters:no_upscale():max_bytes(150000):strip_icc()/ibgard-gut-health-support-3e5b8c1a7a4e42a4bb1cec9a6b0428ed.jpg)
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Why We Like It
Enteric-coated peppermint oil is one of the most evidence-based supplements to help manage IBS symptoms. We spoke with digestive health experts who recommend IBgard Daily Gut Health Gard, which is a triple-coated, ultra-purified formulation because it’s been clinically demonstrated to minimize abdominal pain, urgency, and bloating in IBS patients. The “enteric coating” refers to an “acid-resistant pill coating,” notes Freuman, who uses the product for her IBS patients with post-meal cramping, pain, or urgency. She adds that unlike peppermint essential oils or peppermint tea, this special layer “ensures the product doesn’t dissolve in the stomach before reaching the therapeutic target: the intestines.”
Although peppermint has been used as a digestive aid around the world for centuries, only in recent decade, have researchers found that the active ingredient L-menthol (derived from the herb Mentha peperta) can relax the muscles in the GI tract and affect pain sensation. Digestive health dietitian Shira Hirshberg, MS, RD shared that for her patients with crampy abdominal discomfort, the supplement can make a “huge difference” in reducing pain. While just one daily dose (two capsules) of IBgard has been shown to prevent IBS-related abdominal pain, up to three doses may be taken for severe cases. When taken 30 to 90 minutes before meals, IBgard has been proven to reduce cramping and urgency.
It’s Worth Noting
IBgard may not be suitable for those with severe acid reflux symptoms that may be triggered by peppermint. Additionally, it contains additives, including artificial colorings.
Product Details:
- Form: capsule
- Type: Peppermint oil (L-menthol)
- Dose: 2 capsules
- Peppermint oil per Serving: 180mg
- Other Ingredients: Microcrystalline cellulose, Gelatin, Methacrylic acid copolymer, Hypromellose, Triethyl citrate, Polysorbate 80, Water, Glyceryl monostearate, FD&C Yellow No. 5 Aluminum Lake, FD&C Green No. 3
- Third-Party Tested: No
![Nature's Way Lactase Enzyme](https://www.health.com/thmb/nGJ-UYkjkXkXOnQq451YZ6VhBb4=/fit-in/1500x1000/filters:no_upscale():max_bytes(150000):strip_icc()/natures-way-lactase-enzyme-23143397721843cbb7b2e75e96dedfd1.jpg)
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Why We Like It
An estimated 70% of the world population is deficient in lactase—the digestive enzyme that breaks down the naturally occurring sugar in milk. If this describes you, you may also be familiar with the gas, bloating, nausea, and diarrhea that can accompany eating lactose-rich foods, such as milk or ice cream.
Lactase is the most well-studied digestive enzyme on the market and has been clinically proven to prevent lactose-triggered symptoms. However, many products on the shelves don’t contain the adequate dose of lactase recommended, which is why Nature’s Way Lactase Enzyme is an expert pick. Just a single caplet packs a hefty 10,350 ALU (lactase units) compared to comparable products with as little as 3,000 ALU across two or more pills. Research shows that about 9,000 lactase units generally suffice to prevent symptoms, though a double dose can be taken for large meals or hypersensitivity.
Unlike other lactase products, we like that these capsules are also free of sugar alcohols that can cause gas and bloating and have been third-party tested for safety.
It’s Worth Noting
The timing of this product is crucial for its effectiveness. It should be taken with the first bite of dairy, and an additional dose is recommended for meals lasting more than 30 – 45 minutes.
Product Details:
- Form: capsule
- Type: lactase enzyme
- Dose: 1-3 capsules
- Lactase per Serving: 10,350 FCC lactase units
- Other Ingredients: Cellulose, gelatin, magnesium stearate
- Third-Party Tested: No, in-house testing
![Seeking Health Histamine Block](https://www.health.com/thmb/EcnECbBdzj2zSnktVwKJTajHrQ8=/fit-in/1500x1000/filters:no_upscale():max_bytes(150000):strip_icc()/seeking-health-histamine-block-caa93665b6794926aa224a5f32880ba9.jpg)
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Why We Like It
Research has shown that histamine intolerance often stems from a deficiency in diamine oxidase (DAO), the enzyme in the body responsible for breaking down histamine. Histamine naturally occurs in certain foods such as aged cheese, canned fish, spinach, and eggplant. If you have a DAO deficiency or take in more than you can handle, a variety of symptoms, including diarrhea, severe bloating, abdominal pain, skin reactions, and chest tightness, can occur. While a low-histamine diet is often recommended to avoid histamine-related symptoms, it can be challenging to avoid since it’s so many common foods.
Seeking Health’s Histamine Block is one of the few enzyme products on the market designed to improve dietary histamine tolerance, either in addition to or instead of diet restriction. Each Seeking Health caplet contains 10,000 histamine digesting units (HDUs), which has been shown in a small number of studies to significantly reduce gastrointestinal symptoms with dietary histamine. This can really be helpful if you have MAST cell activation syndrome (MCAS) or are on medications that block DAO. If you have these conditions, you may be more likely to have histamine intolerance and may be misdiagnosed with conditions like IBS or GERD.
It’s Worth Noting
Seeking Health DAO is a pricier product to use regularly, so it may be reserved for more occasional use. Note that DAO is a porcine kidney extract and is not suitable for those who avoid pork products or all animal products.
Product Details:
- Form: capsule
- Type: Diamine oxidase enzyme (from porcine kidney)
- Dose: 1 capsule
- DAO per Serving: 10,000 HDU
- Other Ingredients: Vitamin C (10 mg), microcrystalline cellulose, vegetable capsule (hypromellose, water, and gellan gum), ascorbyl palmitate.
- Third-Party Tested: No
![Microbiome Labs FODMATE Digestive Enzymes](https://www.health.com/thmb/fgpBktlr19iqr5-W1n_YZwaapro=/fit-in/1500x1000/filters:no_upscale():max_bytes(150000):strip_icc()/microbiome-labs-fodmate-digestive-enzymes-f2618a1d18a8487da3f95d8930d96242.jpg)
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Why We Like It
If you have IBS, research has shown that a diet low in FODMAPs (groups of fermentable carbohydrates found in certain plant foods and milk products) can significantly improve symptoms. Minimizing FODMAP foods may also be helpful for some people with active small intestinal bacterial overgrowth (SIBO) or chronic bloating. However, according to Hirshberg, a low-FODMAP diet is nutritionally limiting and practically difficult to follow long-term. Luckily, FODMATE by Microbiome Labs can help. Hirschberg recommends FODMAP enzymes for those with FODMAP intolerances or suspected FODMAP intolerances to promote dietary freedom whether dining out or adding enjoyed foods back into their diet
FODMATE’s unique blend of five enzymes for targeting the major FODMAP categories is designed to help digest multiple fermentable foods at once. One two-capsule dose of FODMATE contains 10,000 units of lactase (for lactose),1,000 units of xylose isomerase (for fructose), and a 730 mg proprietary blend of alpha-galactosidase, inulinase, and pectinase, which target gas-promoting components of a variety of common plant foods, such as beans and wheat.
If a single FODMAP group is your known trigger, this enzyme cocktail is likely overkill. However, if you react to a variety of FODMAPS or are not sure of what’s in a complex meal, FODMATE is a convenient option that may minimize post-meal gas and bloating.
It’s Worth Noting
The downside of FODMATE is the price tag, so we recommend it for more occasional use, such as eating out or traveling. Just keep in mind that in order for the digestive enzymes to be effective, they must be taken at the start of your FODMAP-containing meal.
Product Details:
- Form: capsule
- Type: Lactase, alpha-galactosidase, endo- and exo-inulinase, glucose isomerase, pectinase
- Dose: 2 capsules
- Enzyme per Serving: 10,000 ALU of lactase, 1,000 GaIU of glucose isomerase, and a 730 mg proprietary blend of endo- and exo-inulinase, and pectinase
- Other Ingredients: Cellulose, Vegetarian Capsule (cellulose and water)
- Third-Party Tested: No
Before considering a supplement for your gut, consult a healthcare provider to determine what’s appropriate for your particular symptoms. A variety of health conditions may not be suitable for gut health supplements. Below are some, but not all, of the supplement types that have additional considerations:
Laxative Supplements May Not Be Beneficial if You:
- Have kidney or cardiac dysfunction
- Take certain medications, including antibiotics or diuretics
- Have severe constipation, bowel obstruction (blockage in the intestine), or fecal impaction
- Have a history of laxative abuse
- Are on a fluid-restricted diet
Fiber Supplements May Not Be Beneficial for if You:
- Have difficulty swallowing
- Have pelvic floor dysfunction (depending on the type)
- Have a motility disorder, such as gastroparesis or slow intestinal transit
- Have esophageal stricturing (narrowing of the esophagus)
- Have severe constipation, a bowel obstruction (blockage in the intestine) or fecal impaction
- Have active intestinal inflammation, including diverticulitis, Crohn’s disease, or ulcerative colitis.
- Are on a fluid-restricted diet
If you are pregnant, lactating, on prescription medications, or have diabetes, consult with a healthcare provider before considering a digestive health supplement of any kind. Digestive supplements may aggravate allergies or celiac disease. If you have known allergies or gluten intolerance, read product labels carefully or reach out to product manufacturers to ensure safety.
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.com.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend and gives more details on what we specifically look for in supplements.
Experts we spoke to for choosing the best gut health supplements include:
- Janie Yang, MD, board-certified gastroenterologist at New York Gastroenterology Associates
- Tamara Duker Freuman, MS, RD, CDN, digestive nutrition expert and author of The Bloated Belly Whisperer and REGULAR
- Shira Hirschberg, MS, RD, CDN, registered dietitian and owner of All Foods Nutrition, specializing in digestive health and food relationships
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Digestive supplements often contain additives, particularly for flavoring and sweetness. We recommend caution if taking a product with the following ingredients, which have potential gastrointestinal side effects.
The majority of digestive supplements on the market are vegetarian, though digestive enzymes may be derived from plant or animal sources. If you avoid animal products, read product labels carefully, as some may contain porcine (pig) or Ox (cow) extracts.
Fiber supplements can interact with other medications and reduce or delay their effectiveness. Some medications that interact with these supplements include:
- tricyclic antidepressants (Amitriptyline, Doxepin, Imipramine)
- diabetes medications (glyburide and metformin)
- carbamazepine
- cholesterol-lowering medications (Colestipol and cholestyramine)
Sugar alcohols may cause diarrhea and bloating. These include:
- Sorbitol
- Mannitol
- Xylitol
- Erythritol
Prebiotic ingredients may cause gas and bloating. These include:
- Inulin (chicory root fiber)
- Fructo-oligsosaccharides (FOS)
- Galactooligosaccharides (GOS)
- Beta glutcans
Dosages will vary by supplement type as well as your individual health and response. We recommend speaking with a healthcare provider to determine if a supplement may be appropriate for you and a customized product regimen. Depending on your symptoms and needs, you may be advised to take more or less than the labeled dose.
Most supplements are recommended for occasional use, but depending on your health status and as advised by a healthcare provider, it may be safe to take them for longer. In general, it may be helpful to start with a smaller dose (e.g., half) and increase as needed.
Our psyllium husk, chia seeds, and flax seed recommendations are considered safe and well-tolerated for most people. However, some supplements can cause serious side effects when used in excess or inappropriately. Below are some of these considerations:
Laxatives:
Osmotic laxatives such as magnesium are generally considered low-risk and effective, though large doses can cause bloating and/or diarrhea. Since these types of laxatives draw water into the colon, overuse may lead to dehydration and electrolyte imbalances. Products like magnesium may require taking more than the package dose to work, but it’s best to start slow and gradually increase as tolerated.
Fiber supplements:
While there is no maximum recommended intake for fiber, hefty doses can cause constipation, gas, or bloating if added too quickly or without enough fluid. Most fiber supplements advise eight ounces of water with each dose, though individual products vary. Inadequate fluid intake can cause gas, bloating, abdominal pain, or constipation, as well as risk of choking, blockages, or stool impaction. Start these products slowly with fluid, and increase as tolerated.
Digestive Enzymes:
There are no established upper limits for digestive enzymes, though dosing guidelines vary across specific products. To ensure safety, we recommend selecting supplements that have been studied in humans. There is no adjustment period for enzymes, so if you react poorly to proper dosing or don’t notice a benefit, stop taking them.
Suzie Finkel, MS, RD, CDN, is a Registered Dietitian specializing in the nutritional management of digestive conditions and diseases. She holds a master’s degree in nutrition from Columbia University and clinical training in gastroenterology. As a GI dietitian, she provides evidence-based nutrition care for a wide array of digestive conditions, including IBS, chronic constipation and diarrhea. She enjoys researching and writing about the latest developments in digestive health to make this information accessible for readers. Her goal is to demystify nutrition knowledge and help facilitate digestive comfort for all.
Anne Cook Carroll, MS, RD, CDN is a Registered Dietitian who works with patients with a range of digestive disorders, including those with IBS. She helps patients improve digestive symtpoms through dietary and lifestyle interventions as well as targeting supplementation. She educates patients on the appropriate usage of supplements to optimize their nutritional status and overall health. She also specializes in supplement research and analysis.