You’ve probably heard time and time again that healthy weight loss is possible with a balanced diet, regular exercise, drinking enough water, and consistently getting about eight hours of sleep every night. While this is true for many, you might find that gut-healthy supplements can really help you on your journey. Not only do they promote smoother digestion but certain supplements also help boost your metabolism for faster weight loss.
To learn more about the best, natural supplements for a balanced gut and faster weight loss, we spoke with Susan Schachter, a registered dietitian, nutritionist, and co-founder of 120/Life. She emphasized that probiotics, fiber, and omega-3 fatty acids are the best supplements you can take every day for a healthier gut and weight loss. This is because they improve bacteria diversity in the gut, increase metabolism, and keep you satiated to prevent overeating. Find out more below!
Probiotics
The first supplement that Schachter recommends for a healthier gut and faster weight loss is probiotics. Probiotics, she says, are live bacteria that promote a healthy gut microbiome. Daily probiotic supplements can help improve digestion, reduce inflammation, and boost immunity.
Probiotic supplements are so effective, Schachter says, because, "The gut microbiome is made up of trillions of bacteria, both good and bad. The balance of bacteria in your gut can be influenced by several factors, including your diet, lifestyle, medications, and stress levels. When the balance of bacteria in your gut is disrupted, it can lead to a variety of digestive issues, including bloating, gas, constipation, and diarrhea."
She continues, "Probiotics work by introducing beneficial bacteria into your gut microbiome, which can help to restore balance and support digestive health. They can also help to strengthen the intestinal barrier, which can reduce inflammation and prevent harmful bacteria from entering the bloodstream." And, each strain of probiotic supplement has different benefits. That's why it's crucial to pick a probiotic supplement that is "specifically designed to target your individual needs."
Although probiotic supplements are generally safe, it's always important to reach out to your healthcare provider before taking any supplements. And, if you're looking for probiotic-rich foods, Schachter suggests you try "yogurt, kefir, kimchi, and sauerkraut." Just make sure, she says, that your yogurt says "live culture." You can even eat a bowl of yogurt after dinner for smoother digestion!
Fiber
Fiber supplements, on the other hand, are also essential for maintaining a healthy gut and losing weight. "It helps regulate bowel movements, reduce inflammation, and support the growth of good bacteria in the gut," Schachter explains. "Taking a fiber supplement or eating a variety of fiber-rich foods such as fruits, vegetables, whole grains, and legumes can help promote a healthy gut and support weight loss."
Fiber is a type of carbohydrate that is generally found in plant-based foods like fruits, vegetables, whole grains, legumes, and more. However, unlike other carbohydrates, fiber is harder for your small intestine to break down with digestive enzymes. That way, it passes through the digestive system largely intact to relieve constipation and promote gut health.
When it comes to fiber supplements, Schachter says that there are two kinds: soluble and insoluble. Soluble, which can be found in oats, is great at lowering bad cholesterol, improving gut health, and weight loss. The main difference between soluble and insoluble fiber is that soluble fiber dissolves in water and other body fluids while insoluble does not. Schachter highlights some of the ways that fiber supports digestive health. It promotes regularity, nurtures healthy gut bacteria, reduces inflammation, encourages weight loss, and improves blood sugar control.
And, when it comes to how much fiber you should have every day, Schachter states, "It's recommended that adults consume between 25-38 grams of fiber per day, depending on age and gender. However, many people fall short of this recommendation, so increasing your intake of fiber-rich foods or taking a fiber supplement can be a helpful way to support digestive health and overall well-being." Noted!
Omega-3 Fatty Acids
And, another supplement that Schachter recommends for a healthier gut and faster weight loss is omega-3 fatty acid supplements. Omega-3 fatty acids are healthy fats that are found in fish, seeds, and nuts. Not only do they support weight loss and encourage diverse bacteria in the gut, but they can also help "reduce inflammation, improve heart health, and promote healthy brain function." Omega-3 supplements support weight loss by reducing inflammation and improving insulin sensitivity, Schachter says.
Schachter explains, "Omega-3 fatty acids are a type of polyunsaturated fat that is essential for overall health and well-being. The three main types of omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA)." Omega-3 fatty acids can help "reduce inflammation, improve heart health, support brain health, improve mood, and support weight loss."
"Omega-3s have been shown to reduce inflammation in the body by blocking the production of inflammatory compounds, such as prostaglandins and leukotrienes. This can help to reduce the risk of chronic diseases, such as heart disease, arthritis, and cancer," she expresses. Furthermore, omega-3s "can help to reduce triglycerides, lower blood pressure, and improve blood vessel function, all of which can help to reduce the risk of heart disease" and "are important for brain development and function, and have been shown to improve cognitive function and reduce the risk of age-related cognitive decline." This supplement has also been shown to improve "mood and reduce symptoms of depression and anxiety" and "insulin sensitivity and reduce inflammation, which can support weight loss efforts."
"Omega-3s are found in fatty fish, such as salmon, tuna, and sardines, as well as in nuts and seeds, such as walnuts and flaxseeds," Schachter notes. "However, many people don't get enough omega-3s from their diet, so taking a supplement can be a helpful way to support overall health and well-being. It's important to talk to your healthcare provider before starting a new supplement." And, omega-3 fatty acids found in fatty fish can boost hair thickness and shine.
The Bottom Line
So, there you have it: three natural supplements you can for a balanced gut and faster weight loss. And, if you're wondering if it's safe to take all three every day, Schachter says, "It is generally safe to take all three of these supplements (probiotics, fiber, and omega-3s) every day, as they work in different ways and can have complementary benefits for overall health and well-being." But, she also warns again that "it's important to talk to your healthcare provider before starting any new supplement regimen, especially if you have any underlying health conditions or are taking medications that may interact with the supplements."
