What works for gut health? Evidence-Based diet, lifestyle tips, and supplements

Let’s clear something up: no single supplement or powder will magically fix your gut health or transform your life (yes, even collagen bone broth). Gut health is so much more than what you eat. It is influenced by genetics, exposure to germs, whether you have pets, antibiotics and medications, stress levels, sleep quality, exercise, pollution, how you were born (vaginal or C-section), whether you were breastfed, and even where you live. Depending on your geographical location, such as Europe, Canada, or Africa, you may have a completely different dominant gut bacteria ¹. Fascinating, isn’t it?

In this blog, we will explore evidence-based strategies for gut health, covering everything from lifestyle habits and dietary tweaks to supplements. Wondering if bone broth, probiotics, or L-glutamine are worth the hype? Let’s take a closer look.

In this gut health article, we will dive into:

• Lifestyle changes that go beyond diet to support a healthy gut.

• Dietary strategies to improve digestion and enhance overall gut health.

• A comprehensive guide to the top 19 supplements for gut health, including what is effective and what requires more research.

Top lifestyle changes for gut health that go beyond diet

1. Managing stress

   Stress has a significant impact on gut health, primarily through its effect on the gut-brain axis. Chronic stress disrupts the balance of gut bacteria (dysbiosis), damages the intestinal barrier and triggers inflammation, which can lead to gastrointestinal disorders like irritable bowel syndrome ² ³. Stress also affects hormone and neurotransmitter production, such as corticotropin-releasing factor (CRF) and serotonin, further exacerbating gut dysfunction ⁴. 

2. Sleep

   Sleep and gut health are closely interconnected, with each influencing the other through the brain-gut-microbiota axis. Poor sleep quality, disrupted sleep patterns, or circadian rhythm misalignment can lead to gut microbiota imbalances (dysbiosis), which in turn may contribute to gastrointestinal issues such as irritable bowel syndrome, inflammatory bowel disease, and metabolic disorders⁵ ⁶. On the flip side, a healthy gut supports better sleep by keeping your immune system, hormones, and mood in check.

3. Slow down on antibiotics use 

   As we all (hopefully) know, antibiotics can throw your gut microbiome off balance, even if only temporarily. This disruption can lead to changes in digestion, immunity, and even increase susceptibility to other infections. While antibiotics are sometimes necessary and lifesaving, they should only be taken under the guidance of your doctor. Unfortunately, some people take antibiotics unnecessarily, which contributes to gut imbalances and the growing problem of antibiotic resistance ⁷.

4. Smoking

   Smoking does more than harm your lungs; it also affects your gut in surprising ways. It disrupts the balance of gut bacteria, increasing harmful types while reducing beneficial ones like Bifidobacterium ⁸ ⁹.

5. Alcohol

   Chronic alcohol consumption disrupts the gut microbiota, leading to changes in its composition and function that can compromise mucosal immunity and increase intestinal permeability ¹⁰ ¹¹. Also some alcoholic drinks contain sulfites and histamine, which can cause stomach cramps, nausea, or diarrhea in people who are sensitive. Histamine, in particular, might trigger symptoms like headaches or digestive discomfort if your body struggles to break it down ¹². On top of that, the bubbles in drinks like beer or sparkling wine can add extra air to your digestive system, making bloating or gas more likely.

6. Exercise

   Isn’t exercise just amazing for everything? But how exactly does it help your gut? Exercise can improve the integrity of the gut’s mucus layer, which protects the gut lining and supports beneficial bacteria like Akkermansia muciniphila ¹³. It also helps with gut motility by speeding up transit time (that is why I always recommend short 15–30 minute walks to ease bloating or constipation) and influences bile acid circulation, which plays a big role in regulating your gut microbes.

7. Hydration

   Hydration might not be the first thing that comes to mind for gut health, but it is absolutely essential. Adequate water intake supports nutrient digestion and absorption, promotes healthy gut motility, and aids in waste removal. Not drinking enough water can cause constipation. Even the composition of your drinking water matters. For example, high levels of chlorine could impact the balance of your gut microbiota ¹⁴ ¹⁵.

8. Spend more time in nature

   How nature supports a diverse microbiome: Spending more time in natural environments can expose individuals to a wider variety of microorganisms found in soil, plants, and animals, which may contribute to a richer and more balanced gut microbiome ¹⁶ ¹⁷.

Best diet tips for a healthier gut and better digestion

Here are some practical, no-fluff tips for nourishing your gut:

1. Give your gut a break
   Avoid constant snacking between meals to let your gut rest, and aim for a 12 to 14 hours gap between dinner and breakfast (unless you work night shifts). If you do need to snack, choose balanced options. Try having dinner earlier in the evening, as insulin sensitivity is better earlier in the day.

2. Fiber and Prebiotics
   Fiber, fiber, fiber, along with prebiotic-rich foods like those containing GOS (galacto-oligosaccharides) and FOS (fructo-oligosaccharides), is key. Aim for 30 different plant-based foods per week. For those with IBS, some high-prebiotic foods might be tricky to tolerate, such as garlic or onions. And remember, probiotics are the "good" bacteria that live in your gut and help keep it healthy while prebiotics are the food these good bacteria need to grow and thrive, like fiber from fruits, veggies, and whole grains.

3. Hydration: Swap sugary juices and fizzy drinks
   Hydration is crucial. Swap sugary juices and fizzy drinks for water or tea. Sparkling drinks can also cause bloating. Digestive-friendly teas like fennel, dandelion, peppermint, or ginger are great options. ​​If you want to read more about hydration and hydration tips, check out this in-depth article I wrote here.

4. Mindful Eating
   Chew your food properly and notice how your body reacts to different foods. If you can, keep a food journal to track patterns and sensitivities.

5. Be careful with raw veggies
   Eating too many raw vegetables can cause bloating and abdominal pain for some people. If this is you, check out this article on avoiding bloating here.

6. Mediterranean Diet
   The Mediterranean diet supports gut health by promoting beneficial bacteria and boosting healthy compounds like short-chain fatty acids. Its focus on plant-based foods, healthy fats, fiber, and moderate protein helps increase gut diversity. Studies show it is an excellent choice for a happy, balanced gut microbiome ¹⁸.

7. Coffee: Friend or foe?
   Drinking coffee in moderation can be good for your gut and digestion, but having too much (more than five cups a day) might lead to issues. Coffee also contains polyphenols which are very good for your gut, but it can irritate the stomach lining if consumed on an empty stomach. Keep caffeine intake moderate, especially if it disrupts your sleep, and avoid drinking it too late in the day ¹⁹ ²⁰.

8. Address eating disorders
   While not my area of expertise, eating disorders can cause significant digestive issues like bloating and abdominal pain. Working with a specialist is essential for restoring both gut and overall health ²¹.

9. Cut down on processed sugars
   While it is unrealistic and impossible to completely eliminate processed sugar, minimizing your intake is key. Focus on naturally occurring sugars in fruits and complex carbs.

10. Incorporate probiotic foods
    Include kimchi, kefir, natural yogurt (without added sugar), sauerkraut, fermented pickles (not vinegar-based), miso, tempeh, aged cheeses, and kombucha (watch out for sugary ones). Start gradually if you are new to fermented foods to avoid upsetting your stomach.

11. Add nuts and seeds
    Nuts and seeds provide healthy fats, fiber, and nutrients. Try chia, flax, pumpkin, sesame, sunflower seeds, and a variety of nuts like almonds, walnuts, pecans, pistachios, and hazelnuts.

12. Plan ahead
    Shop with your gut in mind. When creating your grocery list, ask yourself, "What can I add to nourish my gut?"

13. Limit artificial sweeteners
    Most artificial sweeteners, especially those ending in "ol," are poorly absorbed and can cause fermentation in your gut, leading to bloating and discomfort. Research on the effects of alternative sweeteners on gut health shows mixed results: some non-nutritive sweeteners (NNS), like saccharin and sucralose, may alter gut microbiota and impair glycemic response, while polyols show potential prebiotic benefits by increasing beneficial bacteria like bifidobacteria ²².

14. Choose whole grains over refined carbs
    I am not saying you need to give up your favorite croissant, but increasing your intake of whole grains is a great idea. The options are endless, and with a little creativity (and a quick Google search), it is easier than ever to include them in your diet. Some great choices are barley, amaranth, buckwheat, rye, millet, teff, farro, sorghum, bulgur, corn/maize, whole oats, spelt, and quinoa.

15. Pectin-Rich foods

    We definitely need to talk more about pectin-rich foods, so say yes to stewed apples in your morning oats! Pectin is a water-soluble fiber found in fruits and vegetables like apples, peaches, apricots, raspberries, carrots, citrus fruits, sweet potatoes, peas, and bananas. It supports the integrity of the gastrointestinal mucus layer, plays several immunity-related roles in the gut, and may help manage inflammatory conditions, according to research published in Nature ²³.

16. Sensitivities to common trigger foods

    Learn whether you have sensitivities to common trigger foods that might upset your stomach. Unfortunately, this is easier said than done, as it can be tricky to pinpoint triggers when our diets include so many different foods. This could include foods like dairy, High-FODMAP Foods (garlic, onion, cauliflower, broccoli, brussel sprouts, asparagus, beans and lentils etc), gluten, artificial sweeteners (sorbitol, mannitol, and xylitol), raw vegetables, alcohol, spicy foods and caffeine ²⁴.

Top Supplements for Gut Health: What Works and What Needs More Evidence

I am not a big fan of supplements (though I am not completely against them: it depends on the situation) because I believe focusing on a diverse, balanced diet is often the most effective approach. Supplements should never replace a healthy diet, and if you are dealing with health or hormonal issues, it is essential to address the root cause first. Taking expensive supplements when your body is not functioning properly is like putting gas in a broken car; it will not work until the underlying issue is fixed. However, if you choose to take supplements, be sure to buy from reputable and tested sources.

1. Probiotics (live cultures)

   Probiotics offer several potential benefits for gut health, though their effectiveness can vary based on the individual and the strains used. Strains like Lactobacillus and Bifidobacterium are commonly associated with improving symptoms of IBS, reducing gastrointestinal issues, and even helping with reflux. Probiotics may also strengthen the intestinal barrier and promote a healthier gut microbiota by increasing beneficial species. While they might cause bloating initially, especially for those new to them, these two strains are among the most promising for supporting overall gut health ²⁵ ²⁶ ²⁷.

2. L-glutamine

   L-glutamine, or glutamine, is one of the 20 amino acids classified as non-essential, meaning the body can naturally produce it. Foods rich in glutamine include seafood, eggs, dairy, meat, beans, and cabbage. While glutamine has many important roles in the body, its potential gut health benefits include strengthening the gut barrier and improving IBS symptoms, particularly for those following a low FODMAP diet²⁸ ²⁹.

   Two studies suggest that glutamine could be helpful for people with IBS-D (diarrhea-predominant IBS). It seems to work by strengthening the gut lining, which is often weakened in IBS-D, and reducing symptoms like diarrhea and frequent bowel movements ⁶⁷ ⁶⁸.

3. Apple cider vinegar (ACV)

   Apple cider vinegar (ACV) appears to have some benefits, like helping lower blood glucose levels and slightly reducing appetite. Studies on mice suggest that ACV may improve gut health supporting beneficial gut bacteria like Akkermansia, and supporting the immune system ³⁰. However, there is limited evidence supporting its direct impact on gut health in humans, aside from the fact that it is a fermented product, which is generally beneficial for your gut ³¹.

4. Prebiotics: FOS (fructooligosaccharides), GOS (galactooligosaccharides), and XOS (xylooligosaccharides)

   Prebiotics are like the food your gut bacteria need to thrive, and they come from certain fibers that your body cannot digest. They help feed the beneficial bacteria, like Bifidobacteria and Lactobacillus, which keep your gut balanced and happy. Foods like garlic, onions, bananas, and chicory root are great sources of prebiotics.  Is great to keep in mind that FOS (fructooligosaccharides), GOS (galactooligosaccharides), and XOS (xylooligosaccharides) are considered high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols). These prebiotic fibers are fermentable carbohydrates that can cause symptoms like bloating, gas, and discomfort in people with sensitivities, such as those with irritable bowel syndrome (IBS).

   FOS is most commonly found in garlic, onions, chicory root, asparagus, bananas, leeks, Jerusalem artichokes.FOS supplementation promoted beneficial bacteria like Bifidobacterium and Lactobacillus, along with butyrate-producing microbes such as Faecalibacterium and Ruminococcus, which are linked to anti-inflammatory effects and overall gut health ³².

   GOS is commonly found in a variety of foods, particularly in dairy products containing lactose and some legumes. These are especially beneficial for supporting Bifidobacterium species ³³ ³⁴.

   XOS is not naturally abundant in foods as it is typically not present in its active, prebiotic form in whole foods. Instead, it is extracted or produced from natural sources like plant cell walls. XOS are resistant to digestion, reaching the lower intestine where they support beneficial bacteria like Bifidobacterium and Lactobacillus ³⁵ ³⁶.

5. Collagen and Bone broth

   I have seen collagen and bone broth promoted all over social media as ways to "heal your gut," but I couldn’t find much solid research to back it up. Most of the evidence comes from small studies or research conducted on rodents, which makes it hard to draw reliable conclusions. Most claims are extrapolated from its role in skin, joints, and general tissue repair as collagen contains amino acids like glycine, proline, and hydroxyproline, which are important for maintaining the structure of connective tissues ( including the gut lining). There are studies that have shown benefits of using collagen for skin, joint, and bone health ³⁷ ³⁸. When it comes to bone broth, it contains gelatin (a form of collagen), minerals, and small amounts of amino acids, which could theoretically support gut health. However, studies specifically examining bone broth’s effects on gut health are limited, with most research coming from animal studies or lab experiments. I did find a study on mice suggesting that bone broth might help reduce inflammation and tissue damage in colitis, and another study that concluded bone broth is unlikely to provide consistent concentrations of collagen precursors compared to collagen supplements ³⁹ ⁴⁰ ⁴¹.

   My final thoughts are that while bone broth and collagen may offer benefits for skin, joints, and bone health, and collagen peptide supplementation appears to support the maintenance of gut microbiota, their "gut-healing miracle" properties are not well-supported by current scientific evidence.

6.  Zinc Carnosine (ZnC)

   Zinc Carnosine (ZnC) shows potential for supporting gut health by helping reduce inflammation and aiding in the repair of stomach and intestinal damage caused by ulcers or medications. Its antioxidant and anti-inflammatory properties may promote gut healing, and some studies suggest it could improve outcomes when used alongside H. pylori treatments. Worth mentioning that Zinc Carnosine (ZnC) is a lab-made compound. It is not naturally found in foods or nature but is synthesized by combining zinc (an essential mineral) with L-carnosine (a dipeptide made of amino acids beta-alanine and histidine, which naturally occurs in the body and some foods like meat and fish) ⁴².

7. Biotin  (Vitamin B7)

   Named the "beauty vitamin" (often included in supplements for nails, skin, and hair), biotin is one of the eight B vitamins. It is water-soluble, meaning it cannot be stored in the body, and deficiencies are quite rare since your gut naturally produces biotin. The scientific consensus is that supplementation is unnecessary, and there are no randomized controlled trials (RCTs) supporting biotin supplementation for gut health. Additionally, biotin supplements can interfere with blood test results ⁴³ ⁴⁴.

8. Vitamin D

   Research on vitamin D and gut health presents some mixed findings. A long-term study involving older adults without vitamin D deficiency found that monthly supplementation of 60,000 IU for five years had no significant impact on gut microbiota diversity, composition, or abundance. In contrast, a study of vitamin D-deficient individuals showed that 12 weeks of supplementation improved gut microbiota diversity, increased beneficial bacteria like Bacteroidetes, Bifidobacterium, and Akkermansia muciniphila. It also seems people with inflammatory bowel disease (IBD) often have low levels of vitamin D ⁴⁵ ⁴⁶.

   Overall it seems vitamin D plays a role in maintaining gut health: it helps the immune system function properly, strengthens the gut barrier, and supports a healthy balance of gut bacteria by promoting beneficial strains and reducing harmful ones ⁴⁷.

9. Magnezium 

   Magnesium is essential for nerve and muscle activity, blood pressure regulation and immune system support. When it comes to gut health, magnesium promotes smoother digestion and supports regular bowel movements. When choosing a magnesium supplement for constipation, magnesium citrate or oxide is typically recommended ⁴⁸ ⁴⁹ ⁵⁰.

   I always advocate for a food-first approach. While supplements can be helpful, magnesium is naturally abundant in foods like leafy greens, nuts and seeds, whole grains, and legumes.

10. Ginger Root

    Ginger has natural anti-inflammatory properties and stimulates digestion, making it helpful for easing bloating and gas. It can also relieve symptoms like nausea and indigestion while positively influencing gut microbiota composition ⁵¹ ⁵² .

11. Butyrate

    Butyrate is a short-chain fatty acid produced when dietary fiber is fermented in the gut, providing energy to the bacteria in the colon (colonocytes). When it comes to gut health, butyrate plays a key role in maintaining intestinal health and serves as an energy source for intestinal cells. A quick Google search on butyrate revealed many supplement options, but in my opinion as a nutritionist, they are not necessary. Butyrate is naturally produced when we consume dietary fiber, and a fiber-rich diet that includes fruits, vegetables, whole grains, nuts, seeds, and legumes typically provides the fuel needed for gut bacteria to produce sufficient amounts of butyrate ⁵³ ⁵⁴.

12.  Turmeric (curcumin)

    Curcumin, the active ingredient in turmeric, is a powerful anti-inflammatory and antioxidant polyphenol. To enhance its absorption, pair it with piperine (found in black pepper), as curcumin is otherwise poorly absorbed on its own. When it comes to scientific research curcumin can help improve gut health by reducing inflammation, easing symptoms, and improving the quality of life for people with inflammatory bowel diseases (IBD) ⁵⁶ ⁵⁷.

    A creative way to incorporate curcumin and piperine into your diet is by making a Golden Turmeric Latte (also known as golden milk). Here is a link to a recipe I found through a Google search.

13. Psyllium husk 

    Oh look, finally something I actually use! Yes, I add psyllium husk to my smoothies. So, what is psyllium husk? It’s a type of soluble fiber derived from the seeds of the Plantago ovata plant. It supports gut health by promoting regular bowel movements, relieving constipation, and nourishing healthy gut bacteria with its prebiotic effects ⁵⁸. You can easily incorporate psyllium husk into your diet by adding it to smoothies, oatmeal, cookies, pancakes, or waffles for a fiber boost.

14. Olive oil shots /Extra-virgin olive oil (EVOO)

    Olive oil shots… I've seen this trend on social media, and I have mixed thoughts about it. Let’s start with the facts: extra-virgin olive oil (EVOO) is undeniably beneficial for your health. It has anti-inflammatory and antioxidant properties, thanks to its polyphenols and oleic acid. Plus, fats like those in EVOO are essential for absorbing fat-soluble vitamins A, D, E, and K. 

    EVOO can support gut health by helping good bacteria grow, strengthening the gut lining, and lowering inflammation. Diets like the Mediterranean diet, which include EVOO, are linked to better gut bacteria diversity, stronger immunity, and lower risk of chronic diseases ⁵⁹ ⁶⁰. But is it necessary to chug a shot of olive oil every morning for your gut health? Not at all. Just use it the way most people do: drizzle it on salads, add it to soups, or include it in baked goods. It’s just as effective and way more enjoyable!

15. Inulin 

    Inulin is a type of soluble fiber naturally found in chicory, asparagus, garlic, leeks, onions, bananas, plantains, Jerusalem artichokes, dandelion root, and more.When it comes to gut health, inulin is best known for its prebiotic effects, particularly boosting beneficial bacteria like Bifidobacterium species. Regular supplementation may improve gut health, blood sugar regulation, LDL cholesterol levels, and bowel regularity. While inulin supplementation can be beneficial for some people, it is high FODMAP and can worsen gut issues in individuals with IBS ⁶¹ .

16. Aloe Vera Juice

    Aloe vera is widely known for its use in treating burns and skin conditions. A meta-analysis suggests it may also help alleviate symptoms of irritable bowel syndrome (IBS), although the supporting evidence is limited. Aloe vera contains anthraquinones, which stimulate bowel movements, making aloe latex a common laxative ingredient. It’s worth noting that the International Agency for Research on Cancer (IARC) has classified Aloe vera whole leaf extract as "possibly carcinogenic to humans" (Group 2B), but this classification applies specifically to the whole leaf extract and not the Aloe vera gel typically used in topical applications ⁶² ⁶³.

17. Peppermint oil

    Peppermint oil supports gut health by relaxing smooth muscles in the digestive tract, reducing abdominal pain, and easing symptoms of irritable bowel syndrome (IBS) and functional dyspepsia. It also has anti-inflammatory and antimicrobial properties, making it a natural and generally safe option for managing certain gastrointestinal conditions ⁶⁴ ⁶⁵.

18. Slippery Elm

    Slippery elm is a tree native to the U.S., known for its mucilaginous inner bark, which may help soothe sore throats and relieve gastrointestinal (GI) symptoms like abdominal pain and constipation ⁶⁶. However, there is limited scientific evidence to support many of its claimed health benefits. In my opinion, a better alternative would be ground flax seeds and chia seeds, which, when in contact with water, become excellent sources of mucilage. 

Final Thoughts on Gut Health

I hesitated to write this article because #guthealth is such a buzzword these days, and everyone seems to have something to say about it. But then I realized how overwhelming this topic can be, especially with so much misinformation floating around online. While I can’t cover every aspect of gut health in one article (a part 2 and 3 might be necessary), I wanted to give you a solid starting point.

And here’s my biggest advice: stick to the basics. Managing stress with your favorites practices ;), getting quality sleep (aim for 7-9 hours a night), eating a balanced diet with plenty of fiber and diverse whole foods, staying active, practicing mindful eating, and keeping a food journal to spot your triggers. These will make a bigger difference to your gut health than any single supplement that might not even be backed by science.

If you feel stuck or unsure where to start, I’d love to help. As a registered nutritionist (ANutr) with a BSc in Human Nutrition, I specialize in gut health and can create a plan tailored to your unique needs. Click here to book your free discovery call and let’s work together to help you achieve your health goals!

I look forward to helping you thrive!

Mia

Curious to learn more ? These articles cover related topics to keep you informed:

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