{"id":225992,"date":"2025-06-30T06:57:10","date_gmt":"2025-06-30T06:57:10","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/225992\/"},"modified":"2025-06-30T06:57:10","modified_gmt":"2025-06-30T06:57:10","slug":"4-supplements-you-shouldnt-take-for-gut-health","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/225992\/","title":{"rendered":"4 Supplements You Shouldn&#8217;t Take for Gut Health"},"content":{"rendered":"<ul>\n<li>Some gut health supplements lack research and may do more harm than good.<\/li>\n<li>Experts recommend food first: fiber, fermented foods and variety support your microbiome.<\/li>\n<li>Always talk to a health care professional before trying OTC enzymes or antacids.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Gut health isn\u2019t just about good digestion. A healthy gut microbiome\u2014the colony of bacteria and other microorganisms living in your intestines\u2014is also important for immune health, heart health, brain health and more. The <a href=\"https:\/\/www.eatingwell.com\/article\/2059033\/best-and-worst-foods-to-eat-for-gut-health\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">foods you eat<\/a> can significantly impact the makeup of your gut microbiota, for better or worse. But what role do supplements play in gut health?\u00a0\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Many supplements promise to heal your gut, but research does not support many of these claims. We spoke to nutrition experts to find out what you should and shouldn\u2019t do for gut health. Registered dietitians encourage a food-first approach instead of relying on expensive, <a href=\"https:\/\/www.eatingwell.com\/what-to-look-for-in-a-supplement-8645052\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">unregulated supplements<\/a>. Read on to see which ones they say to skip.\n<\/p>\n<p>  1. Probiotics  <\/p>\n<p id=\"mntl-sc-block_7-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Probiotic supplements often claim to improve health by restoring healthy gut bacteria and some research suggests they may help reduce the symptoms of irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). \u201cFor probiotics to be effective, you need to take the right strain at the right dose for your condition. Probiotics may worsen symptoms in many people with small intestinal bacterial overgrowth (SIBO),\u201d says <a href=\"http:\/\/www.goodgutnutritionist.com\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Kerry Conlon, M.S., RD<\/a>.\n<\/p>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> According to <a href=\"https:\/\/dietitianinsights.com\/dietitians\/kelsey-costa-ms-rdn\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Kelsey Costa, M.S., RDN<\/a>, most people can \u201ccultivate a <a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/article\/2059033\/best-and-worst-foods-to-eat-for-gut-health\/\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">healthy gut microbiome<\/a> by engaging in regular exercise and consuming a diet rich in whole, minimally processed foods.\u201d Since they are supplements, the Food and Drug Administration does not regulate probiotics. Over-the-counter probiotics available in pharmacies and stores may not be high quality, and it\u2019s even possible that some products may not contain the probiotic bacteria listed on the label.\n<\/p>\n<p>  2. Greens Powders  <\/p>\n<p id=\"mntl-sc-block_14-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Many greens powders claim to improve gut and overall health; however, there isn\u2019t much research to back up these claims. One thing most <a href=\"https:\/\/www.eatingwell.com\/article\/8036275\/greens-powder-benefits\/#toc-what-are-greens-powders-and-are-they-healthy\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">greens powders<\/a> don\u2019t provide is dietary fiber. Conlon says, \u201cRelying on powders for nutrients instead of whole fruits and vegetables deprives your body of fiber, an essential nutrient for gut health.\u201d Fiber feeds beneficial gut bacteria and promotes digestion and nutrient absorption.\n<\/p>\n<p>  3. Digestive Enzymes  <\/p>\n<p id=\"mntl-sc-block_17-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Over-the-counter digestive enzymes are often thought to relieve acid reflux, gas and bloating. The market for these products is substantial, but it&#8217;s not known if they are safe or effective since they are unregulated by the FDA and limited research is available.\n<\/p>\n<p id=\"mntl-sc-block_19-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> The body naturally produces digestive enzymes to help break down food. \u201cMost people don\u2019t need to supplement with digestive enzymes unless they have certain medical conditions, like cystic fibrosis or liver problems,\u201d explains <a href=\"https:\/\/amandasauceda.com\/about\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Amanda Sauceda, M.S., RD<\/a>.\n<\/p>\n<p id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> According to Costa, \u201cThe precise ingredients, dosage and potency of digestive enzyme products could vary significantly without any guaranteed outcomes or firm understanding of potential side effects.\u201d Costa recommends talking to your health care provider before taking OTC digestive enzymes. Even then, take only the specific enzyme supplements directed by your health care provider and watch for potential side effects.\n<\/p>\n<p>  4. Over-the-Counter Antacids  <\/p>\n<p id=\"mntl-sc-block_24-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Antacids\u2014an OTC remedy for treating heartburn, acid reflux and indigestion\u2014work by neutralizing stomach acid, providing quick relief from discomfort. \u201cWhile antacids are technically medications and not supplements, they are widely available OTC and are overused by many,\u201d says Costa.\n<\/p>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Research suggests that proton-pump inhibitors (PPIs)\u2014a commonly used type of antacid\u2014may significantly change the makeup of the gut microbiome. This may result in an overgrowth of harmful gut bacteria, changes in nutrient absorption and inappropriate immune responses.\n<\/p>\n<p id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> PPIs should only be used as needed, as directed by a health care provider.\n<\/p>\n<p>  Gut-Healthy Eating Tips  <\/p>\n<p id=\"mntl-sc-block_31-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> According to a recent review from Gut Microbes, polyphenols and probiotics found in fruits, vegetables, whole grains, legumes, nuts and seeds <a href=\"https:\/\/www.eatingwell.com\/article\/8021156\/foods-to-improve-gut-health-overnight\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">support gut health<\/a> and the growth of good gut bacteria.\n<\/p>\n<p id=\"mntl-sc-block_33-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> For a healthy gut, focus on consuming a variety of plant-based foods while limiting foods high in added sugar and saturated fat. On your next shopping trip, Sauceda suggests picking up a fruit, veggie or grain you haven\u2019t had in a while.\n<\/p>\n<p id=\"mntl-sc-block_35-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Aim to consume at least 25 grams of fiber daily and eat lots of <a href=\"https:\/\/www.eatingwell.com\/article\/281916\/must-eat-fermented-foods-for-a-healthy-gut\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">fermented foods<\/a>, like kefir, sauerkraut and kombucha. Fermented foods naturally contain probiotics that support gut health, while fiber feeds beneficial gut bacteria. Add a fruit, vegetable or whole grain to each meal and snack to help you hit your fiber goal.\n<\/p>\n<p>Gut-Healthy Recipes to Try<\/p>\n<p>  Our Expert Take  <\/p>\n<p id=\"mntl-sc-block_40-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Gut health is best achieved through a healthy lifestyle including eating a balanced and variety-filled diet, regularly exercising, getting enough quality sleep and managing stress in a healthy way. Instead of spending money on expensive supplements that might not be effective, eat a balanced diet that is high in fiber and low in added sugars and saturated fats. Focus on including a variety of plant-based and fermented foods.<\/p>\n","protected":false},"excerpt":{"rendered":"Some gut health supplements lack research and may do more harm than good. Experts recommend food first: fiber,&hellip;\n","protected":false},"author":2,"featured_media":225993,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-225992","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114771017413668033","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/225992","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=225992"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/225992\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/225993"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=225992"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=225992"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=225992"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}