Gut Health

Nutrients connected to Gut Health

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.

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

  Some Bifidobacterium strains have been tested for bowel symptoms: B. infantis 35624 in women with IBS and B. lactis for stool frequency in adults with constipation. Results depend on the strain, and the evidence is mixed and limited.

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

  Named strains were tested for gut symptoms in IBS, functional dyspepsia and bloating, with mixed or small trials; the general phrase 'gut health' is not a proven benefit of spore-formers as a group.

• Prebiotic fibresPreliminary or mixed

  Fermentable fibres such as inulin and FOS raise Bifidobacterium counts and modestly raise stool frequency in trials, but effects on symptoms are mixed and certainty is low.

• PeppermintClinically supported

  Enteric-coated peppermint oil improved IBS symptoms versus placebo in trials, but evidence quality is very low and side effects were more frequent. It does not apply to tea or oil bottles.

• 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.

• PsylliumPreliminary or mixed

  Used for bowel regularity and IBS symptoms; evidence is clearer for constipation than for IBS, where overall symptom scores did not change significantly.

• 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.

• JicamaPreliminary or mixed

  Prebiotic-type fibers are present; benefits shown only for isolated fibers.

• Globe ArtichokesPreliminary or mixed

  Inulin-type fibers are prebiotic in trials of isolated ingredients; the vegetable was not tested.

• 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.

• Peppermint OilClinically supported

  IBS symptom relief with capsules in adults (pooled trials favor the oil over placebo, with more side effects).

• 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 and Bifidobacterium probioticsPreliminary or mixed

  'Gut health' is a broad marketing term. Trial support exists only for particular strains and defined problems, and NCCIH says we mostly do not know which probiotics help.

• Lactobacillus acidophilus and the acidophilus groupPreliminary or mixed

  Probiotic effects are strain-specific, and this is a species name, not a strain. A few named acidophilus strains or mixtures have trial support for specific gut conditions; the species on its own has little evidence.

• Saccharomyces boulardiiPreliminary or mixed

  Trials look at specific gut problems (antibiotic-linked diarrhoea, some children's diarrhoea), not general gut health. Evidence is mixed and strain-specific.

• Inulin and chicory root fibrePreliminary or mixed

  Inulin increases Bifidobacterium counts in trials, but this is a marker; whether it improves gut health in a lasting way is not shown.

• FennelPreliminary or mixed

  Evidence is limited to infant colic and traditional use for bloating and gas; no trial support was found for general gut health.

• Almond mushroom (Agaricus subrufescens)Preliminary or mixed

  Two 21-day single-blinded trials of a branded extract (50 people each) reported symptom improvements in ulcerative colitis and Crohn's disease; only the ulcerative colitis trial separated from placebo in the abstract.

• Beech mushroomLab or animal research only

  A mushroom polysaccharide protected the gut lining in mice given a cancer drug. No human data.

• Asafoetida (hing)Preliminary or mixed

  IBS and dyspepsia symptom trials are small and low certainty.

• Bamboo mushroomLab or animal research only

  A polysaccharide restored gut bacteria and gut-barrier proteins in antibiotic-treated mice. No human data.

• CarawayPreliminary or mixed

  The EU accepts caraway tea for bloating and gas as a traditional use only; trials tested a peppermint-plus-caraway oil capsule.

• Fennel seedPreliminary or mixed

  Infant colic trials of fennel products look promising but limited; traditional use for adult gut spasm only.

• WheatgrassPreliminary or mixed

  Used for active ulcerative colitis symptoms; one small one-month trial was positive and a 2013 review called the studies limited.

• YaconPreliminary or mixed

  Prebiotic fructooligosaccharides are fermented by gut bacteria; a small pilot found more Bifidobacterium.

• Daikon RadishPreliminary or mixed

  Kimchi and fermented vegetables show observational links; daikon alone not studied.

• ParsnipsPreliminary or mixed

  Fiber contributes to digestive health in general (NHS).

• Nopales (Prickly Pear Pads)Preliminary or mixed

  Fiber from the pad was tested for bowel symptoms in IBS; wider gut health was not tested.

• Tigernuts (Chufa)Preliminary or mixed

  A 3-day horchata study with no control group saw gut-bacteria changes that varied by person.

• Water Kefir (Tibicos)Preliminary or mixed

  A 14-day trial in 40 healthy adults changed gut bacteria; no health outcome was shown.

• Prune JuicePreliminary or mixed

  Prune juice eased hard stools in one trial of adults with chronic constipation; no broader gut-health outcomes were shown.

• Bone BrothLab or animal research only

  Animal and component studies suggest effects on the gut barrier; no human trial of bone broth was found.

• Bone BrothLab or animal research only

  A 2025 review of broth components (amino acids, minerals) argues for gut barrier support and calls for research; no human trial of bone broth itself was found.

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