Digestive issues are no minor concern. Recent research found that around a quarter of Brits (25%!) have digestive issues - but have simply ‘learned to live’ with the discomfort rather than seeking help. This is backed up by research by Guts UK, which shows that 58% of people are embarrassed to talk about their digestive condition or symptoms, while 51% delay seeking advice for their symptoms for over six months.
But nobody should be ashamed about health concerns - especially not issues that impact such a significant proportion of the population. To fight stigma, we must be armed with information and normalise conversations around gut health. So, we’ve put together this complete guide on the best supplements for digestion. Let’s take a look…
1) Probiotics
If you’re looking for supplements for digestion, probiotics are a great place to start. If an imbalance in your gut biome causes digestive problems, probiotics may help to correct it. Therefore, using probiotics can help to support the gut biome. Probiotics actually contain living organisms - they’re one of the friendly kinds of bacteria!
Probiotics are "good" bacteria that may help maintain digestive health and the immune system.
2) CBD oil
Let’s be honest, you didn’t think we’d write a listicle without including CBD oil, did you?! While CBD oil won’t cure your digestive issues, it may help to support your health and well-being if you live with digestive issues. CBD oil is thought to lower cortisol levels, which can help to protect the gut lining. Cortisol breaks down tissue in the body and can attack the thin lining of the intestinal tract. So by allowing your gut to heal, you may be able to improve your overall wellness.
Read more: CBD oil for IBS
3) Peppermint & ginger
Peppermint and ginger are both excellent choices for settling an upset stomach. Drinking tea made with ginger or peppermint may help if you suffer from nausea or cramping. These are also great supplements for bloating.
4) Oregano
Oregano oil is a clever little herb commonly used to help soothe digestive problems by tackling something known as “leaky gut”. Oregano can also help to reduce the presence of parasites in the gut.
Oregano can be used to treat digestive problems like bloating, abdominal cramps IBS and more!
5) L-theanine
L-theanine is another common gut health supplement. It is thought to positively influence intestinal bacteria by supporting the good bacteria while suppressing the harmful bacteria. L-theanine also helps to alleviate intestinal stress.
6) Artichoke
This tasty vegetable may have another use - as a weapon in the fight against indigestion. When used daily, artichoke leaf extract has been reported to lessen nausea, vomiting, gas, and abdominal pain. Artichoke leaf could also help treat It also might help treat IBS and reduce cramps and abdominal pain. While artichoke leaf is generally considered safe to take with medication, those with allergies to ragweed and other related pollens may experience a reaction.
Fibre in artichokes support digestive health by promoting friendly gut bacteria and alleviating diarrhoea and constipation.
7) DGL (Liquorice)
Liquorice has been used in traditional medicine as a heartburn antidote for many years. But while there’s strong anecdotal evidence for its effectiveness in easing gut-related issues, there’s currently no scientific research to back this up. It should also be noted that when unpurified, liquorice can have side effects and may contribute to high blood pressure in some people.
However - there may be a solution! DGL - an extract of liquorice - has fewer side effects and crucially is reported to offer the same stomach soothing benefits. Neither liquorice nor DGL should be consumed when pregnant or breastfeeding - just to be on the safe side.
8) Psyllium
A type of fibre, psyllium is made from the husks of the Plantago ovata plant’s seeds. You may have heard psyllium referred to as ispaghula (another super memorable name!)
So why will psyllium help my digestion? Well, because of its super high fibre content, this plant derivative can absorb water in the intestine, easing constipation. While there are no known side effects, psyllium can cause allergic reactions. If you’re allergic to plantain pollen, grass pollen, or melon, you risk a severe allergic reaction if you consume psyllium.
Psyllium improves regularity and makes bowel movements easier.
9) Digestive enzymes
Digestive enzymes do what they say on the tin. These supplements are a great way to support overall digestion and ease the process of breaking down food in a targeted and controlled manner. They can be used as a one-off to help with constipation or can be added to your diet to help improve overall digestive health.
Some studies indicate that supplementing with digestive enzymes can be particularly useful when digesting lactose - and there's some promising research that a specific digestive enzyme may also support breaking down of gluten.
The verdict on the best supplements for digestion
With poor digestive health impacting so many of us, it’s excellent news that there’s a wide range of natural options - from herbal teas to probiotics - for improving this crucial bodily function. Unfortunately, while anecdotal evidence supports the effectiveness of these supplements, often, the buck stops there. As dietary supplements are not regulated the same way as medicines, there’s no guarantee of quality, effectiveness or safety. So always speak with a medical professional before integrating a supplement into your wellness routine.
FAQs
What can I take to improve my digestion?
As well as eating a healthy, balanced diet and consuming food rich in fibre, you can take several natural supplements – as outlined above. These include peppermint and ginger teas, probiotics, digestive enzymes and CBD oil.
Is there a supplement for digesting food?
While there isn’t one ‘cure-all’ supplement, many natural supplements can aid digestion. L-theanine, artichoke leaves and psyllium can all specifically help with food digestion.
