Your gut health doesn’t just affect your digestive system; as it turns out, a healthy gut microbiome paves the way for a healthier body overall, playing a crucial role in everything from weight management to mental health. There are many ways to keep your gut in great shape—including prioritizing a probiotic-rich diet—but taking daily supplements is one fantastic, simple step.
Wondering which supplements to add to your routine for a happy, healthy gut? To steer you in the right direction, we spoke to Destini Moody, a registered dietitian and certified specialist in sports dietetics, and Edmond Hakimi, D.O., a dual-board-certified internal medicine physician and the medical director at Wellbridge. They told us that probiotics, fiber supplements, and omega-3 supplements are the best options. Learn more about the benefits of each below.
1. Fiber
Fiber supplements are nutritional powerhouses known for their remarkable impact on overall well-being. When it comes to gut health, they're the unsung heroes, promoting regular bowel movements and providing sustenance to beneficial gut bacteria. This nurtures a thriving gut microbiome, which is fundamental for digestive health. Fiber also has a unique ability to create a sense of fullness, aiding appetite control and potentially reducing calorie intake. By enhancing satiety and promoting healthy digestion, fiber supplements indirectly contribute to weight loss efforts.
"Fiber supplements like Metamucil can not only serve as a prebiotic to help nourish the good bacteria in your gut, but can also play a major role in weight management. Fiber does not have calories, and cannot be absorbed by the body. Since it cannot be fully broken down, fiber also slows the digestion, which means that food sticks around longer in your stomach. When this happens, you have a feeling of being full for longer which can reduce food intake over time and help control weight," Moody shares.
2. Probiotics
Probiotic supplements are the superheroes of gut health, metabolism, and weight management. Packed with beneficial bacteria strains, they restore the delicate balance in your gut microbiome, fostering a harmonious environment for digestion and nutrient absorption. This gut equilibrium not only aids in minimizing digestive woes but also holds the potential to rev up your metabolism by optimizing nutrient utilization.
"Probiotics are supplements that contain live bacteria, but not the type of bacteria that make you sick. These beneficial bacteria can work towards enriching your body‘s natural population of bacteria in the gut. The more diverse and larger, the population of good bacteria in your gut, the healthier you can be, according to science," Moody notes.
3. Omega-3 fatty acids
Omega-3s, particularly EPA and DHA found in fish oil, have been shown to increase fat oxidation. They enhance the body’s ability to break down fat for energy, which may help reduce overall body fat, including abdominal fat.
"Omega-3 fatty acids, commonly found in fish oil, are known for their anti-inflammatory properties. They may assist in fat metabolism, potentially helping to reduce visceral fat—the deeper fat stored around your abdominal organs," Hakimi notes.
He also notes that "omega-3 fatty acids, in contrast, reduce systemic inflammation associated with excess abdominal fat. They also improve insulin sensitivity, allowing your body to use energy more efficiently and burn fat more effectively. When combined with a healthy diet and regular physical activity, these nutrients can reduce belly fat."
