Digestive Support

Nutrients connected to Digestive Support

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Fibre supplements (psyllium, methylcellulose, calcium polycarbophil and others)Clinically supported

  Psyllium helps chronic constipation in pooled trials; other fibres have less or no head-to-head evidence.

• Digestive enzyme supplementsPreliminary or mixed

  Lactase is described by NIDDK and the NHS for lactose intolerance (it does not raise the body's own lactase). Alpha-galactosidase cut gas events in one 19-person crossover trial but not bloating or pain. Blends have small, product-specific trials only.

• SennaClinically supported

  Works as a stimulant laxative for short-term constipation.

• PsylliumClinically supported

  Bulk-forming fiber for constipation with EU regulatory support.

• FlaxseedClinically supported

  The EU recognises linseed for habitual constipation (well-established use) and small trials found better bowel habits. It must be taken with plenty of fluid.

• KiwifruitPreliminary or mixed

  Small trials and a 2022 meta-analysis suggest two to three kiwifruit a day may ease constipation (low certainty); larger trials are needed.

• PlumsClinically supported

  Prunes (dried plums) eased mild to moderate constipation in trials; a guideline rates most diet evidence low certainty. Results are for dried plums, not fresh.

• Prunes (Dried Plums)Clinically supported

  Studied for easing constipation in adults; evidence is from a small trial and low-certainty guideline statements.

• Peppermint OilClinically supported

  Capsule trials in IBS.

• Vitamin B3 (niacin)Established role

  Niacin helps the digestive system work normally.

• Lactobacillus and Bifidobacterium probioticsPreliminary or mixed

  Tentative trial support for named strains in antibiotic-associated diarrhoea, IBS and constipation. Results belong to the exact strain and condition studied.

• Lactobacillus rhamnosus GGClinically supported

  Supported for preventing antibiotic-associated diarrhoea in at-risk children (LGG specifically); mixed for other digestive uses.

• Lactobacillus reuteri (Limosilactobacillus reuteri)Preliminary or mixed

  L. reuteri DSM 17938 has been studied mainly for colic in breastfed babies, with mixed results; the NHS does not recommend probiotics for colic.

• Bifidobacterium (infantis, longum, lactis, breve)Preliminary or mixed

  B. lactis increased stool frequency in adults with chronic constipation in a meta-analysis, with high heterogeneity and risk of bias. Other strains were not shown to do the same.

• Saccharomyces boulardiiClinically supported

  Studied mainly to prevent diarrhoea linked to antibiotics (S. boulardii CNCM I-745). Results are for this yeast and these uses only, with low certainty in the AGA review; trials for other uses are mixed.

• Bacillus coagulans, Bacillus subtilis and spore-forming probioticsPreliminary or mixed

  Single trials of named Bacillus strains (for example B. coagulans Unique IS2) report fewer gut symptoms than placebo in some adults with IBS, but results differ between strains and trials and cannot be pooled.

• Prebiotic fibresPreliminary or mixed

  Modest rise in stool frequency (low certainty) in oligosaccharide trials; mixed results for IBS symptoms.

• Inulin and chicory root fibrePreliminary or mixed

  Modest effect on stool frequency in pooled trials of prebiotic oligosaccharides (low certainty); inulin alone is disputed.

• Artichoke leafPreliminary or mixed

  A 2023 Cochrane review found low-certainty evidence from one study that artichoke may ease indigestion symptoms. The EU recognises it only as a traditional use.

• GingerPreliminary or mixed

  Used for nausea and mild digestive complaints; only the motion-sickness use has regulatory support (EU), the rest is traditional or mixed.

• FennelPreliminary or mixed

  Encouraging but flawed infant colic trials; adult use is traditional only.

• PeppermintClinically supported

  The only action with trial or regulatory support: IBS symptoms (oil capsules) and indigestion (combination oils).

• Cascara sagradaClinically supported

  A stimulant laxative: it prompts bowel movements. Not meant for more than one week; long-term use can cause problems.

• GentianPreliminary or mixed

  This is the one use the EU committee accepts, on the basis of long-standing use. Accepted by the EU herbal committee as a traditional use only; clinical-trial evidence is insufficient.

• Chicory rootClinically supported

  Chicory inulin raised stool frequency in people with constipation in small trials and a meta-analysis; this applies to inulin, not every chicory product.

• AtractylodesPreliminary or mixed

  Bai zhu is traditionally used for bloating and loose stools, and small clinical reports exist, but trial evidence is limited and mostly from formulas. Traditional use is not proof of benefit.

• Dragon's blood (sangre de grado)Clinically supported

  The purified drug crofelemer is FDA-approved for HIV-associated non-infectious diarrhea and sap products were reported helpful in traveler's diarrhea; the raw sap itself has little verified human evidence.

• Rhubarb rootClinically supported

  Acts as a stimulant laxative; short-term use only.

• GingerPreliminary or mixed

  Used for nausea and mild digestive complaints; only the motion-sickness use has regulatory support (EU), the rest is traditional or mixed.

• Asafoetida (hing)Preliminary or mixed

  Small trials for dyspepsia and IBS; evidence limited.

• CarawayClinically supported

  A fixed peppermint-plus-caraway oil capsule probably improved indigestion symptoms in a Cochrane review; this does not show an effect of caraway alone or of caraway as a spice.

• Anise (aniseed)Preliminary or mixed

  Traditional use for bloating and gas; trial evidence is limited to single studies of oil capsules.

• Fennel seedPreliminary or mixed

  Promising but limited trials for infant colic; traditional use for adult bloating.

• Juniper berryPreliminary or mixed

  One small 2025 trial of a standardized oil preparation and traditional use; not shown for cooking amounts.

• Guava leafPreliminary or mixed

  Guava leaf decoction ended acute diarrhoea sooner than rehydration alone in one open-label trial of 109 adults; only three clinical trials exist, so evidence is limited.

• Korean mint (huo xiang)Preliminary or mixed

  Traditional digestive use and formula trials (IBS-D, chemotherapy nausea); evidence for the single plant is lacking.

• DatesPreliminary or mixed

  Small trial evidence for more bowel movements.

• FigsPreliminary or mixed

  Fig syrup and fig paste increased bowel movements in small trials; limited evidence.

• ParsnipsPreliminary or mixed

  Provides fiber; NHS links fiber with digestion and preventing constipation.

• JicamaPreliminary or mixed

  Fiber and inulin content; bowel-regularity evidence is for purified oligosaccharides.

• Butternut SquashPreliminary or mixed

  Fiber helps prevent constipation.

• Green PeasPreliminary or mixed

  Fiber content supports bowel function; no pea-specific trial was read.

• Globe ArtichokesPreliminary or mixed

  Fiber content is documented; benefits from the vegetable itself are untested.

• Nopales (Prickly Pear Pads)Preliminary or mixed

  Nopal fiber powder improved IBS symptoms over one week in a small trial.

• Mastic (mastiha)Preliminary or mixed

  Lower indigestion symptom score in one 148-person trial.

• Senna Tea (Laxative Teas)Preliminary or mixed

  Stimulant laxative action; regulatory support for short-term use, no tea trial found.

• Wheat Bran & Wheat GermPreliminary or mixed

  Bran improved bowel frequency in a small trial.

• Prune JuicePreliminary or mixed

  Prune juice and whole prunes eased constipation in small trials; limited evidence.

• AlginateClinically supported

  Alginate-containing medicines improved reflux symptoms in pooled trials; for the medicine use only.

• Diosmectite (Smectite)Clinically supported

  Anti-diarrheal adjunct to rehydration in children.

• Attapulgite (Palygorskite)Preliminary or mixed

  Antidiarrheal use; evidence mixed and mostly older.

• Gut Health Blends (Probiotic, Fiber, Enzymes)Preliminary or mixed

  Studied for IBS symptoms and constipation with named strains and fibers; enzyme blends lack good evidence.

• Lactobacillus acidophilus and the acidophilus groupPreliminary or mixed

  Used for diarrhoea and IBS in specific products; AGA rated the overall certainty low.

• TurmericPreliminary or mixed

  Traditional herbal use in the European Union supports turmeric for mild digestion problems such as fullness and gas in adults. Studies hinted at a benefit, but their design flaws meant firm conclusions could not be drawn.

• FenugreekPreliminary or mixed

  Accepted in the EU for temporary loss of appetite on traditional use only.

• Slippery elmPreliminary or mixed

  Traditional gut remedy; a combination formula improved IBS-C symptoms in a small pilot.

• YarrowLab or animal research only

  Traditional use only; lab findings of gut-muscle relaxation make it plausible.

• Lady's mantlePreliminary or mixed

  Lady's mantle tea is listed for mild non-specific diarrhea and gut complaints in a German reference and the ESCOP monograph. No trial results were read, so the support is reference or traditional use only.

• Blessed thistlePreliminary or mixed

  Used in the EU for temporary loss of appetite and mild indigestion on the basis of long traditional use only; no clinical studies were found.

• HorehoundPreliminary or mixed

  Traditional use for indigestion and appetite; no trials found.

• AgrimonyPreliminary or mixed

  Traditional use for mild diarrhoea in the EU; no human trial of benefit was found.

• Wood earPreliminary or mixed

  Wood ear is mostly fibre by dry weight. One small 2004 trial of an ear-mushroom fibre product improved constipation symptoms, while a 2025 trial of a powder food found no significant change; the evidence is limited and mixed.

• Rose petalsPreliminary or mixed

  Constipation symptom improvement in a 2025 review; product forms varied.

• Chinese yam (shan yao)Preliminary or mixed

  Traditional gut use; human evidence limited to two small trials (2025 review).

• CentauryPreliminary or mixed

  Used traditionally for mild indigestion and loss of appetite; the EU accepts this as traditional use only, with no clinical trials.

• TurmericPreliminary or mixed

  EU regulators accept turmeric medicines for mild digestion problems in adults on long-standing use only; studies had design problems. Not about cooking amounts.

• Kutaja (kurchi)Preliminary or mixed

  Used traditionally against diarrhoea; human evidence is limited.

• FenugreekPreliminary or mixed

  Accepted in the EU for temporary loss of appetite on traditional use only; no trials.

• Asafoetida (hing)Preliminary or mixed

  Limited trial evidence for irritable bowel symptoms.

• Pinellia (ban xia)Preliminary or mixed

  Used traditionally for nausea and stomach complaints. Human evidence is limited to multi-herb formulas added to standard anti-nausea drugs after chemotherapy; pinellia alone has not been shown to help.

• YaconPreliminary or mixed

  Used as a prebiotic fiber; small studies report more frequent, softer stools.

• BoldoPreliminary or mixed

  Boldo leaf is registered in the EU only as a traditional remedy for indigestion and mild gut spasms; the EMA found no clinical studies, so this rests on long use.

• Perilla (shiso)Preliminary or mixed

  Pilot trial for digestive discomfort and traditional use with seafood.

• MangoPreliminary or mixed

  Fiber and one small trial on gut bacteria; no strong effect on bowel habit.

• FumitoryPreliminary or mixed

  Registered in the EU as a traditional herbal medicine for digestive discomfort, based on long use.

• Ancho chilePreliminary or mixed

  Results on digestive symptoms are mixed and depend on short vs long-term chili intake.

• TormentilPreliminary or mixed

  Traditionally used for mild diarrhoea and minor mouth inflammation; EMA accepts this as traditional use only and no good human trials were found.

• Atractylodes lancea (cang zhu)Lab or animal research only

  Cang zhu is a traditional digestive herb. Evidence is traditional use plus animal findings; we found no controlled human trial.

• Sweet CornPreliminary or mixed

  Fiber adds bulk and aids digestion in general (MedlinePlus); corn-specific trials were not found.

• Black cardamomLab or animal research only

  In rats, an extract reduced alcohol-induced stomach lesions; used traditionally for digestion. No human trial found.

• Dried fenugreek leaf (kasuri methi)Preliminary or mixed

  Accepted in the EU for temporary loss of appetite on traditional use only; no trials. Based on seed studies, not dried leaf.

• Lovage seedPreliminary or mixed

  Used traditionally for indigestion and gas; a consumer reference says insufficient evidence to rate.

• FlaxseedPreliminary or mixed

  Constipation trials (small).

• Lemon Verbena TeaPreliminary or mixed

  Traditional use for mild stomach complaints.

• Sage TeaPreliminary or mixed

  EU traditional use.

• Fennel TeaPreliminary or mixed

  Traditional EU use for spasm, bloating and gas, plus one surgery-recovery trial.

• Ginger TeaPreliminary or mixed

  Studied for nausea; evidence for the tea is limited.

• Turmeric TeaPreliminary or mixed

  Traditional use only.

• Anise TeaPreliminary or mixed

  Traditional use for mild spasmodic complaints.

• Whole Wheat & Wheat BerriesPreliminary or mixed

  Cereal fiber increases stool weight in intervention trials (general evidence).

• SpeltPreliminary or mixed

  Cereal fiber increases stool weight in intervention trials (general evidence).

• Farro (Emmer)Preliminary or mixed

  Cereal fiber increases stool weight in intervention trials (general evidence). Not farro-specific.

• Khorasan Wheat (Kamut)Preliminary or mixed

  Cereal fiber increases stool weight in intervention trials (general evidence).

• BulgurPreliminary or mixed

  Cereal fiber increases stool weight in intervention trials (general evidence).

• FreekehPreliminary or mixed

  Cereal fiber increases stool weight in intervention trials (general evidence). Not freekeh-specific.

• Chickpeas (Garbanzo Beans)Preliminary or mixed

  In a 5-week crossover trial of 27 adults, people reported better general bowel health on a chickpea diet, with large differences between people.

• Bentonite ClayPreliminary or mixed

  Refined medical-grade product only.

• Activated CharcoalPreliminary or mixed

  Mixed gas evidence.

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