Last updated: October 2026
The supplements with the best evidence for digestion are fibre such as psyllium for constipation, peppermint oil for IBS-type cramps and bloating, and probiotics to reduce antibiotic-related diarrhoea. Others, including digestive enzymes, artichoke and CBD, have little good evidence. Food changes often work as well: kiwifruit and prunes performed as well as psyllium in a 2024 review.
Below: a ranked table, what each supplement is good for, food alternatives, safety and when digestive symptoms need a GP.
Supplements for digestion, ranked by evidence
| Supplement | Best for | Evidence |
|---|---|---|
| Psyllium (soluble fibre) | Constipation; IBS | Good |
| Peppermint oil capsules | IBS cramps and bloating | Good |
| Probiotics | Preventing diarrhoea with antibiotics; some IBS symptoms | Moderate; depends on the strain |
| Magnesium oxide or citrate | Constipation | Moderate |
| Ginger | Nausea | Moderate |
| Lactase | Lactose intolerance | Works for that specific problem |
| Digestive enzymes, artichoke, liquorice (DGL), oregano oil | General digestion | Weak |
| CBD | IBS | None: the only trial found no benefit |
Fibre and psyllium
Psyllium is a soluble fibre that absorbs water and softens stools. It helps constipation and some people with IBS. Increase it slowly with plenty of water to avoid wind and bloating. Most UK adults eat less than the recommended 30g of fibre a day, so food sources help too.
Peppermint oil
A 2026 review of plant-based treatments for IBS found peppermint oil was more effective than placebo, with a good safety profile. Enteric-coated capsules are designed to release in the gut. It can worsen heartburn, so avoid it if you have reflux. The NHS suggests asking a pharmacist about peppermint oil for IBS.
Probiotics
A Cochrane review found probiotics moderately reduce the chance of diarrhoea in children taking antibiotics, especially at higher doses. For IBS, NICE says people who choose to try probiotics should take them for at least four weeks and stop if there’s no improvement. Effects depend on the specific strains, so one probiotic isn’t the same as another.
Magnesium
Some forms of magnesium, especially oxide and citrate, draw water into the bowel and help constipation; in a 2021 trial, magnesium oxide helped most people with chronic constipation. Glycinate has much less effect. Speak to your GP first if you have kidney problems. See magnesium for constipation and magnesium for bloating.
Supplements with weak evidence
- Digestive enzymes: helpful for specific medical conditions under a doctor, but little evidence for general digestion.
- Artichoke leaf, oregano oil, DGL liquorice: small or low-quality studies.
- CBD: the only controlled trial in IBS found no benefit. See CBD for IBS.
- L-theanine: sometimes promoted for stress-related digestion, but it hasn’t been tested for gut symptoms. See L-theanine.
Food first
- Kiwifruit and prunes: a 2024 review found fruit, especially kiwifruit, increased bowel movements at least as well as psyllium.
- Rye bread, oats, pulses and vegetables for fibre.
- Plenty of fluids, especially water.
- Regular meals and time to eat slowly.
- Regular activity.
When to see a GP
See a GP if digestive symptoms keep coming back or don’t improve, and urgently if you have blood in your poo, unexplained weight loss, a lump in your tummy, difficulty swallowing, or a lasting change in bowel habits, especially if you’re over 50. Check with a pharmacist before adding supplements if you take regular medicines.
FAQs
What is the best supplement for digestion?
It depends on the problem: psyllium for constipation, peppermint oil for IBS cramps and bloating, probiotics to prevent antibiotic-related diarrhoea.
Do digestive enzymes work?
For specific medical conditions, yes, under a doctor. For general digestion, there’s little good evidence.
Are probiotics worth taking?
They can help prevent diarrhoea with antibiotics, and some people with IBS benefit. Try one for four weeks and stop if it doesn’t help.
Does CBD help digestion?
There’s no good evidence. The only controlled trial of CBD in IBS found no benefit.
What helps bloating?
Peppermint oil, eating slowly, fewer fizzy drinks, and checking for constipation. See a GP if bloating is persistent.
Sources
- Van Der Schoot A et al. Foods, drinks and diets and their effect on chronic constipation in adults. Aliment Pharmacol Ther, 2024.
- Meyer A et al. Plant-based therapy for irritable bowel syndrome: a systematic review and meta-analysis. Phytother Res, 2026.
- Guo Q et al. Probiotics for the prevention of pediatric antibiotic-associated diarrhea. Cochrane Database Syst Rev, 2019.
- NICE. Irritable bowel syndrome in adults (CG61).
- NHS. Irritable bowel syndrome (IBS).
