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

  Bulk-forming fibre, mainly psyllium, helps chronic constipation in pooled trials. Evidence is strongest for psyllium and does not automatically apply to other fibres.

• Digestive enzyme supplementsPreliminary or mixed

  Enzyme supplements target digestion of specific foods, such as lactose in dairy. Evidence differs by enzyme and product and cannot be applied to enzyme supplements in general.

• SennaClinically supported

  Senna is accepted for short-term relief of occasional constipation (EU and UK); it is not meant for ongoing use.

• PsylliumClinically supported

  Psyllium is a bulk-forming fiber with EU regulatory support and trial evidence for constipation. It needs plenty of fluid and has choking and blockage cautions.

• 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; not a substitute for medical care if constipation persists.

• Peppermint OilClinically supported

  Enteric-coated capsules beat placebo for IBS symptoms in a 2022 pooled analysis, with more side effects. Product trials, not advice to swallow bottled oil.

• Vitamin B3 (niacin)Established role

  Niacin helps the digestive system work, and a severe lack causes diarrhoea and abdominal pain. This is about getting enough, not about extra supplements.

• Lactobacillus and Bifidobacterium probioticsPreliminary or mixed

  Specific strains showed possible help in trials for antibiotic-associated diarrhoea, IBS and constipation, but evidence is tentative and no group-wide claim is supported. Results belong to the exact strain and condition studied.

• Lactobacillus rhamnosus GGClinically supported

  LGG: a European paediatric society strongly recommends it to help prevent antibiotic-associated diarrhoea in at-risk children. Evidence for other digestive uses is mixed, and results do not transfer to other strains.

• 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. Results do not transfer to other strains.

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

  B. lactis increased stool frequency in a meta-analysis of adults with chronic constipation, with high heterogeneity and risk of bias. This does not apply to other strains or to a product that was not tested.

• 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

  Reviews show a modest rise in stool frequency (low certainty), and some trials show better stool form. Results depend on the specific fibre.

• Inulin and chicory root fibrePreliminary or mixed

  Chicory inulin helped bowel function in healthy people in a 2023 review, and prebiotic oligosaccharides modestly raised stool frequency in a 2025 analysis (low certainty). Gas and bloating are common.

• 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

  Ginger is used for nausea and digestive complaints. Support is mixed: regulators recognise powdered ginger for motion-sickness nausea and NCCIH finds it may help nausea in pregnancy, while other uses rest on traditional use.

• FennelPreliminary or mixed

  Fennel products showed encouraging but flawed results for infant colic; for adult digestion the EU accepts only traditional use.

• PeppermintClinically supported

  Used traditionally for indigestion and gas; peppermint-plus-caraway oil combinations probably improved indigestion in a Cochrane review. Peppermint oil alone has not been shown to help dyspepsia.

• Cascara sagradaClinically supported

  The EU herbal committee accepts cascara bark for short-term treatment of occasional constipation, based on long-standing use. It has not been tested on its own in trials, and it is not for regular use.

• 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

  Rhubarb root is a stimulant laxative recognised in the EU for short-term relief of occasional constipation (up to one week). Trials of this use were not found in the sources we read.

• GingerPreliminary or mixed

  Ginger is used for nausea and digestive complaints. Support is mixed: regulators recognise powdered ginger for motion-sickness nausea and NCCIH finds it may help nausea in pregnancy, while other uses rest on traditional use.

• Asafoetida (hing)Preliminary or mixed

  Small trials in functional dyspepsia hint at benefit (Cochrane: low-certainty evidence); the infant methaemoglobinaemia warning applies.

• 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 tea use for mild digestive complaints is recognised by the EU; trials are small and used anise oil capsules, not food.

• Fennel seedPreliminary or mixed

  Fennel tea is accepted in the EU for mild gut complaints as a traditional use only; no trial of fennel seed as a spice was found.

• Juniper berryPreliminary or mixed

  One small trial of a juniper oil preparation helped dyspepsia symptoms; juniper in food has not been tested.

• 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

  Used traditionally for stomach and bowel complaints. One trial of a multi-herb formula helped IBS-D symptoms, but no trial of Korean mint alone was found.

• PearsPreliminary or mixed

  Pears are a good fiber source per NIDDK; evidence is about fiber in general, not pears specifically.

• DatesPreliminary or mixed

  Small trial evidence for more bowel movements; not shown to treat constipation.

• FigsPreliminary or mixed

  Small trials of fig syrup or paste found more bowel movements in constipation; the evidence is limited and used forms other than fresh figs.

• OnionsDocumented risk

  Onion can trigger symptoms in some people with IBS because of fructans.

• ParsnipsPreliminary or mixed

  Fiber from parsnip supports digestion in general; no parsnip trial found.

• JicamaPreliminary or mixed

  Fiber and inulin-type fibers; modest, low-certainty evidence for related fibers, none for jicama itself.

• Chili PeppersDocumented risk

  Chili can worsen burning and abdominal pain in some people with dyspepsia, irritable bowel syndrome or reflux; effects vary by person.

• Butternut SquashPreliminary or mixed

  Fiber helps prevent constipation per MedlinePlus; this is a general fiber statement, not a squash trial.

• Green PeasPreliminary or mixed

  Fiber from peas supports normal bowel function; peas may cause gas in sensitive people.

• Globe ArtichokesPreliminary or mixed

  Fiber supports normal bowel function; inulin trials show improved stool regularity, but not for artichoke vegetable itself.

• Nopales (Prickly Pear Pads)Preliminary or mixed

  Nopal fiber powder eased IBS symptoms in one small short trial.

• Mastic (mastiha)Preliminary or mixed

  One trial found lower indigestion scores with mastic gum; the EU accepts it only as a traditional medicine.

• Senna Tea (Laxative Teas)Preliminary or mixed

  Short-term relief of occasional constipation is accepted by EU regulators for standardized medicines; not shown for tea itself.

• Whole Wheat & Wheat BerriesPreliminary or mixed

  Whole wheat contains fiber, and trials of cereal fibers in general show they add to stool weight. We did not read a trial of Whole wheat itself.

• SpeltPreliminary or mixed

  Spelt contains fiber, and trials of cereal fibers in general show they add to stool weight. We did not read a trial of Spelt itself.

• Farro (Emmer)Preliminary or mixed

  Farro contains fiber, and trials of cereal fibers in general show they add to stool weight. We did not read a trial of Farro itself. Not farro-specific.

• Khorasan Wheat (Kamut)Preliminary or mixed

  Khorasan wheat contains fiber, and trials of cereal fibers in general show they add to stool weight. We did not read a trial of Khorasan wheat itself.

• BulgurPreliminary or mixed

  Bulgur contains fiber, and trials of cereal fibers in general show they add to stool weight. We did not read a trial of Bulgur itself.

• FreekehPreliminary or mixed

  Freekeh contains fiber, and trials of cereal fibers in general show they add to stool weight. We did not read a trial of Freekeh itself. Not freekeh-specific.

• Wheat Bran & Wheat GermPreliminary or mixed

  Wheat bran improved bowel frequency in a small crossover trial; pooled fiber trials are low quality.

• YogurtClinically supported

  A review of 108 studies found a causal link between yogurt and lactose digestion and tolerance.

• Koji & AmazakePreliminary or mixed

  A 2025 review says amazake has been studied for bowel movements and may help constipation; trial detail was not read.

• Prune JuicePreliminary or mixed

  In one trial of adults with chronic constipation, prune juice gave fewer hard stools than a placebo drink. Limited evidence.

• AlginateClinically supported

  Alginate reflux medicines relieved heartburn better than placebo or antacids; NHS advises short-term use.

• Diosmectite (Smectite)Clinically supported

  May shorten acute diarrhea in children when added to rehydration (low-certainty Cochrane evidence).

• Attapulgite (Palygorskite)Preliminary or mixed

  Small trials of attapulgite medicines in acute diarrhea were mixed; it is no longer a recognized US OTC ingredient.

• Castor OilClinically supported

  Swallowed castor oil is a recognized stimulant laxative (FDA classification as reported by the cosmetic safety panel). It is a strong medicine-type effect, not routine digestive support; ask a pharmacist first.

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

  Some single probiotic strains and some fibers have trial support for specific symptoms, mainly IBS and constipation. A mixed blend has not been shown to do the same.

• Lactobacillus acidophilus and the acidophilus groupPreliminary or mixed

  Specific acidophilus products have been tested for diarrhoea and IBS with mixed, low-certainty results. A result for one strain cannot be carried to another.

• 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.

• Slippery elmPreliminary or mixed

  Traditionally used for stomach and bowel upset; the only human data is a small pilot of a multi-ingredient formula, so slippery elm itself is unproven.

• GentianPreliminary or mixed

  Used traditionally for temporary loss of appetite and mild indigestion. Accepted by the EU herbal committee as a traditional use only; clinical-trial evidence is insufficient.

• YarrowLab or animal research only

  Registered in the EU as a traditional herbal tea or extract for loss of appetite and mild digestive cramps. This rests on long use and lab data; no human trial of oral yarrow was found.

• 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 EU use for mild indigestion and appetite; no clinical 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.

• JujubePreliminary or mixed

  Two small trials of jujube extract or syrup reported help with constipation; one had many placebo dropouts, so evidence is limited.

• Rose petalsPreliminary or mixed

  A 2025 review found some benefit for constipation symptoms, with high variation between trials.

• 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 for diarrhoea and dysentery. Human evidence is thin: a few small, old or multi-herb studies, and one tiny colitis trial.

• Asafoetida (hing)Preliminary or mixed

  Traditionally used for digestion; only the irritable bowel trials give human data, and they are limited.

• 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

  More bowel movements and softer stools were reported in small studies and a meta-analysis of limited quality.

• 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

  A 4-week pilot trial found less bloating and fullness with a perilla extract; placebo also improved one symptom.

• BananasPreliminary or mixed

  Green banana in rice porridge in one trial of children with persistent diarrhoea.

• MangoPreliminary or mixed

  Mango has fiber (about 2.6 g per cup); one small trial showed slight rise in bowel movements only.

• FumitoryPreliminary or mixed

  In the EU fumitory herb is a traditional remedy for fullness, slow digestion and gas. This rests on long use and small, old studies, not strong trials.

• KokumPreliminary or mixed

  One small gastritis trial of rind extract with honey; no study of kokum as a spice.

• 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.

• Green BeansPreliminary or mixed

  Fiber aids digestion per NHS; green beans were not tested on their own.

• 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.

• Fennel BulbPreliminary or mixed

  Fiber supports digestion in general (NHS). Fennel seed and tea are separate products and are not covered.

• FlaxseedPreliminary or mixed

  Two randomized trials in constipation (one without a placebo, flour vs lactulose; one single-blind in people with type 2 diabetes) reported better bowel habits. Small trials.

• Spearmint OilPreliminary or mixed

  One small chemotherapy-nausea trial with spearmint and peppermint groups; route not stated in the summary.

• Fennel Oil (Sweet and Bitter)Preliminary or mixed

  Only the infant colic trial is about the oil; we found no adult digestion trial of the oil in the sources we read.

• Anise and Star Anise OilPreliminary or mixed

  From one IBS capsule trial; not shown for oil used any other way.

• Lemon Verbena TeaPreliminary or mixed

  EU traditional use for mild stomach complaints; no tea trial found.

• Sage TeaPreliminary or mixed

  EU traditional use for mild heartburn and bloating; no tea trial.

• Fennel TeaPreliminary or mixed

  Fennel fruit tea is a traditional EU remedy for mild gut spasm, bloating and gas (long use only), and one hospital trial found quicker bowel recovery after surgery. Trials for everyday digestion were not found.

• Ginger TeaPreliminary or mixed

  Used traditionally for stomach complaints; the tea itself has one small nausea study and no other trial that we found.

• Turmeric TeaPreliminary or mixed

  EU traditional use only; no trial of the tea.

• Anise TeaPreliminary or mixed

  Traditional-use category only; Cochrane lists one low-certainty study of anise for dyspepsia (not tea).

• Navy BeansDocumented risk

  Fiber-rich beans can cause gas; fiber content is high per USDA.

• KefirPreliminary or mixed

  One small trial found better lactose tolerance with kefir than with milk.

• Mineral & Sparkling WaterPreliminary or mixed

  Two small randomized trials of specific magnesium-rich or sulfate- and magnesium-rich waters improved bowel measures.

• Bone BrothLab or animal research only

  Same animal and component studies; not shown in people.

• Bentonite ClayPreliminary or mixed

  A refined calcium montmorillonite is used medically for diarrhea (review); this does not apply to cosmetic bentonite.

• Activated CharcoalPreliminary or mixed

  Gas evidence is mixed; FDA's rule lists inadequate data for OTC digestive-aid and antidiarrheal use.

• Mineral WaterPreliminary or mixed

  Same observational thermal-water study; one water type at 2 liters a day.

• Bone BrothLab or animal research only

  Same review of components; not a trial of broth.

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